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200 Vegetarian Foods Highest in Fiber

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a serving size.

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25g Fiber = 100% DV
  1. Mammy Apple
    25.4g (102% DV) in 1 fruit without refuse
  2. Passion Fruit (granadilla)
    24.5g (98% DV) in 1 cup
  3. Navy Beans
    19.1g (76% DV) in 1 cup
  4. Cooked Small White Beans
    18.6g (74% DV) in 1 cup
  5. Adzuki Beans
    16.8g (67% DV) in 1 cup
  6. California Red Kidney Beans
    16.5g (66% DV) in 1 cup
  7. Split Peas
    16.3g (65% DV) in 1 cup
  8. Lentils (cooked)
    15.6g (63% DV) in 1 cup
  9. California Avocados
    15.6g (63% DV) in 1 cup, pureed
  10. Pinto Beans (cooked)
    15.4g (62% DV) in 1 cup
  11. Black Turtle Beans
    15.4g (61% DV) in 1 cup
  12. Mung Beans (cooked)
    15.4g (61% DV) in 1 cup
  13. Cranberry Beans (roman Beans)
    15.2g (61% DV) in 1 cup
  14. Black Beans
    15g (60% DV) in 1 cup
  15. Rowal
    14.1g (57% DV) in 1 cup
  16. Baked Beans
    13.9g (56% DV) in 1 cup
  17. Avocados
    13.5g (54% DV) in 1 avocado, NS as to Florida or California
  18. Canned Navy Beans
    13.4g (53% DV) in 1 cup
  19. Strawberry Guavas
    13.2g (53% DV) in 1 cup
  20. Lima Beans
    13.2g (53% DV) in 1 cup
  21. Cooked Red Kidney Beans
    13.1g (52% DV) in 1 cup
  22. Florida Avocados
    12.9g (52% DV) in 1 cup, pureed
  23. Sapodilla
    12.8g (51% DV) in 1 cup, pulp
  24. Chickpeas (garbanzo Beans) (cooked)
    12.5g (50% DV) in 1 cup
  25. Great Northern Beans
    12.4g (50% DV) in 1 cup
  26. Canned Mature (white) Lima Beans
    11.6g (46% DV) in 1 cup
  27. Mungo Beans (cooked)
    11.5g (46% DV) in 1 cup
  28. Canned Refried Beans
    11.4g (45% DV) in 1 cup
  29. Kidney Beans
    11.3g (45% DV) in 1 cup
  30. Cooked Large White Beans
    11.3g (45% DV) in 1 cup
  31. Black-eyed Peas (cowpeas)
    11.1g (44% DV) in 1 cup
  32. Canned Kidney Beans
    11g (44% DV) in 1 cup
  33. Canned Red Kidney Beans
    11g (44% DV) in 1 cup
  34. Breadfruit
    10.8g (43% DV) in 1 cup
  35. Sun-dried Hot Chile Peppers
    10.6g (42% DV) in 1 cup
  36. Canned Baked Beans
    10.4g (42% DV) in 1 cup
  37. Boiled Soybeans (edamame)
    10.3g (41% DV) in 1 cup
  38. Elderberries
    10.2g (41% DV) in 1 cup
  39. Cooked Hubbard Squash
    10g (40% DV) in 1 cup, cubes
  40. Chia Seeds
    9.8g (39% DV) in 1 oz
  41. Mamey Sapote
    9.5g (38% DV) in 1 cup 1 Inch pieces
  42. Durian
    9.2g (37% DV) in 1 cup, chopped or diced
  43. Cooked Lima Beans
    9.2g (37% DV) in 1 cup
  44. Broad Beans (fava)
    9.2g (37% DV) in 1 cup
  45. Frozen Raspberries
    9.1g (36% DV) in 1 cup, unthawed
  46. Baked Acorn Squash
    9g (36% DV) in 1 cup, cubes
  47. Canned Lima Beans
    8.9g (36% DV) in 1 cup
  48. Guavas
    8.9g (36% DV) in 1 cup
  49. Cooked Green Peas
    8.8g (35% DV) in 1 cup
  50. Succotash
    8.6g (35% DV) in 1 cup
  51. Canned Chili With Beans
    8.4g (34% DV) in 1 cup
  52. Peas
    8.3g (33% DV) in 1 cup
  53. Cooked Blackeyed Peas
    8.3g (33% DV) in 1 cup
  54. Cooked Bulgur
    8.2g (33% DV) in 1 cup
  55. Edamame
    8.1g (32% DV) in 1 cup
  56. Raspberries
    8g (32% DV) in 1 cup
  57. Whole Grain Sorghum Flour
    8g (32% DV) in 1 cup
  58. Loganberries (frozen)
    7.8g (31% DV) in 1 cup, unthawed
  59. Flax Seeds
    7.8g (31% DV) in 1oz
  60. Cooked Artichokes (globe Or French)
    7.7g (31% DV) in 1 cup
  61. Blackberries
    7.6g (31% DV) in 1 cup
  62. Cooked Collards
    7.6g (30% DV) in 1 cup, chopped
  63. Cooked Spelt
    7.6g (30% DV) in 1 cup
  64. Cooked Green Soybeans
    7.6g (30% DV) in 1 cup
  65. Soursop
    7.4g (30% DV) in 1 cup, pulp
  66. Kamut Cooked
    7.4g (30% DV) in 1 cup
  67. Canned Pumpkin
    7.1g (28% DV) in 1 cup
  68. Cooked Teff
    7.1g (28% DV) in 1 cup
  69. Boysenberries (frozen)
    7g (28% DV) in 1 cup, unthawed
  70. Pomegranates
    7g (28% DV) in 1 cup
  71. Artichokes (globe Or French)
    6.9g (28% DV) in 1 artichoke, medium
  72. Cooked Taro
    6.7g (27% DV) in 1 cup, sliced
  73. Gluten Free Corn Noodles (cooked)
    6.7g (27% DV) in 1 cup
  74. Cooked Butternut Squash
    6.6g (26% DV) in 1 cup, cubes
  75. Parsnips
    6.5g (26% DV) in 1 cup slices
  76. Gooseberries
    6.5g (26% DV) in 1 cup
  77. Cooked Acorn Squash
    6.4g (25% DV) in 1 cup, mashed
  78. Wild Blueberries (frozen)
    6.2g (25% DV) in 1 cup, frozen
  79. Tamarinds
    6.1g (24% DV) in 1 cup, pulp
  80. Fuyu Persimmon
    6g (24% DV) in 1 fruit (2-1/2 Inch dia)
  81. Abiyuch
    6g (24% DV) in 1/2 cup
  82. Dried Jujube
    6g (24% DV) in 100 grams
  83. Cooked Pearled Barley
    6g (24% DV) in 1 cup
  84. Lemons
    5.9g (24% DV) in 1 cup, sections
  85. Firm Tofu
    5.8g (23% DV) in 1 cup
  86. Cooked Winter Squash
    5.7g (23% DV) in 1 cup, cubes
  87. Cooked Oatbran
    5.7g (23% DV) in 1 cup
  88. Fried Yellow Plantains
    5.4g (22% DV) in 1 cup
  89. Kiwifruit
    5.4g (22% DV) in 1 cup, sliced
  90. Cooked Yam
    5.3g (21% DV) in 1 cup, cubes
  91. Quinoa Cooked
    5.2g (21% DV) in 1 cup
  92. Cooked Amaranth
    5.2g (21% DV) in 1 cup
  93. Broccoli (cooked)
    5.1g (21% DV) in 1 cup chopped
  94. Cooked Turnip Greens
    5g (20% DV) in 1 cup, chopped
  95. Hash Browns
    5g (20% DV) in 1 cup
  96. Cooked Podded Peas
    5g (20% DV) in 1 cup
  97. Red Delicious Apples
    4.9g (20% DV) in 1 medium
  98. Kohlrabi
    4.9g (19% DV) in 1 cup
  99. Red And White Currants
    4.8g (19% DV) in 1 cup
  100. Cherimoya
    4.8g (19% DV) in 1 cup, pieces
  101. Natto
    4.8g (19% DV) in 1/2 cup
  102. Canned Tomato Puree
    4.8g (19% DV) in 1 cup
  103. Cooked Carrots
    4.7g (19% DV) in 1 cup slices
  104. Granny Smith Apples
    4.7g (19% DV) in 1 medium
  105. Frozen Strawberries
    4.6g (19% DV) in 1 cup, thawed
  106. Dried Coconut (unsweetened)
    4.6g (19% DV) in 1 oz
  107. Whole Wheat Pasta
    4.6g (18% DV) in 1 cup spaghetti not packed
  108. Cooked Scallop Squash
    4.6g (18% DV) in 1 cup, mashed
  109. Canned Straw Mushrooms
    4.6g (18% DV) in 1 cup
  110. Roasted Buckwheat Groats
    4.5g (18% DV) in 1 cup
  111. Hubbard Squash
    4.5g (18% DV) in 1 cup, cubes
  112. California Valencia Oranges
    4.5g (18% DV) in 1 cup sections, without membranes
  113. Cooked Chayote
    4.5g (18% DV) in 1 cup (1 Inch pieces)
  114. Cooked Snow Peas
    4.5g (18% DV) in 1 cup
  115. Florida Oranges
    4.4g (18% DV) in 1 cup sections, without membranes
  116. Asian Pears
    4.4g (18% DV) in 1 fruit 2-1/4 Inch high x 2-1/2 Inch dia
  117. Pears
    4.3g (17% DV) in 1 cup, slices
  118. Bartlett Pears
    4.3g (17% DV) in 1 cup, sliced
  119. Bosc Pear
    4.3g (17% DV) in 1 cup, sliced
  120. Green Anjou Pear
    4.3g (17% DV) in 1 cup, sliced
  121. Mashed Sweet Potatoes
    4.3g (17% DV) in 1 cup
  122. Oranges
    4.3g (17% DV) in 1 cup, sections
  123. Cooked Spinach
    4.3g (17% DV) in 1 cup
  124. Toasted Wheat Germ
    4.3g (17% DV) in 1 oz
  125. Roasted Chestnuts
    4.3g (17% DV) in 10 kernels
  126. Taro
    4.3g (17% DV) in 1 cup, sliced
  127. Banana Peppers
    4.2g (17% DV) in 1 cup
  128. Cooked Escarole
    4.2g (17% DV) in 1 cup
  129. Mustard Spinach
    4.2g (17% DV) in 1 cup, chopped
  130. Blueberries (frozen)
    4.2g (17% DV) in 1 cup, unthawed
  131. Shredded Coconut Meat
    4.2g (17% DV) in 1 cup, shredded
  132. Cooked Beet Greens
    4.2g (17% DV) in 1 cup (1 Inch pieces)
  133. Millet Flour
    4.2g (17% DV) in 1 cup
  134. Cooked Yellow Snap Beans
    4.1g (17% DV) in 1 cup
  135. Canned Hominy
    4.1g (17% DV) in 1 cup
  136. Sauerkraut
    4.1g (16% DV) in 1 cup
  137. Cooked Savoy Cabbage
    4.1g (16% DV) in 1 cup, shredded
  138. Golden Delicious Apples
    4.1g (16% DV) in 1 medium
  139. Brussels Sprouts (cooked)
    4.1g (16% DV) in 1 cup
  140. Fuji Apples
    4g (16% DV) in 1 medium
  141. Cooked Green Snap Beans
    4g (16% DV) in 1 cup
  142. Cooked Okra
    4g (16% DV) in 1 cup slices
  143. Sweet Potatoes
    4g (16% DV) in 1 cup, cubes
  144. Cooked Oatmeal
    4g (16% DV) in 1 cup
  145. Sesame Seeds (toasted)
    4g (16% DV) in 1 oz
  146. Lotus Root
    4g (16% DV) in 10 slices (2-1/2 Inch dia)
  147. Cranberries
    4g (16% DV) in 1 cup, chopped
  148. Gala Apples
    4g (16% DV) in 1 medium
  149. Bananas
    3.9g (16% DV) in 1 cup, sliced
  150. Cooked Red Cabbage
    3.9g (16% DV) in 1 cup
  151. Serrano Peppers
    3.9g (16% DV) in 1 cup, chopped
  152. Canned Asparagus
    3.9g (15% DV) in 1 cup
  153. Beets (raw)
    3.8g (15% DV) in 1 cup
  154. Baked Potatoes (with Skin)
    3.8g (15% DV) in 1 potato medium
  155. Red Anjou Pears
    3.8g (15% DV) in 1 small
  156. Cooked Sweet Potatoes
    3.8g (15% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  157. Canned Mushrooms
    3.7g (15% DV) in 1 cup
  158. Prickly Pears
    3.7g (15% DV) in 1 fruit without refuse
  159. Cassava
    3.7g (15% DV) in 1 cup
  160. Pink Grapefruit
    3.7g (15% DV) in 1 cup sections, with juice
  161. Spinach Egg Noodles (cooked)
    3.7g (15% DV) in 1 cup
  162. Cooked Swiss Chard
    3.7g (15% DV) in 1 cup, chopped
  163. Dried Ancho Peppers
    3.7g (15% DV) in 1 pepper
  164. Goji Berries Dried
    3.6g (15% DV) in 5 tbsp
  165. Navel Oranges
    3.6g (15% DV) in 1 cup sections, without membranes
  166. Asparagus (cooked)
    3.6g (14% DV) in 1 cup
  167. Cooked Broadbeans
    3.6g (14% DV) in 100 grams
  168. Cooked Mustard Spinach
    3.6g (14% DV) in 1 cup, chopped
  169. Blueberries
    3.6g (14% DV) in 1 cup
  170. Almonds
    3.6g (14% DV) in 1 oz (23 whole kernels)
  171. Tangerines
    3.5g (14% DV) in 1 cup, sections
  172. Cooked Brown Rice
    3.5g (14% DV) in 1 cup
  173. Palm Hearts (canned)
    3.5g (14% DV) in 1 cup
  174. Cooked White Button Mushrooms
    3.4g (14% DV) in 1 cup pieces
  175. Veggie Burgers
    3.4g (14% DV) in 1 pattie
  176. Plantains
    3.4g (14% DV) in 1 cup, sliced
  177. Cooked Beets
    3.4g (14% DV) in 1 cup
  178. Yellow Snap Beans
    3.4g (14% DV) in 1 cup 1/2 Inch pieces
  179. Brussels Sprouts (raw)
    3.3g (13% DV) in 1 cup
  180. Bamboo Shoots
    3.3g (13% DV) in 1 cup (1/2 Inch slices)
  181. Strawberries
    3.3g (13% DV) in 1 cup, sliced
  182. Cherries (sweet)
    3.2g (13% DV) in 1 cup, without pits
  183. Cooked Long-grain Brown Rice
    3.2g (13% DV) in 1 cup
  184. Rutabagas (neeps, Swedes)
    3.2g (13% DV) in 1 cup, cubes
  185. Okra
    3.2g (13% DV) in 1 cup
  186. Dry Roasted Sunflower Seeds
    3.2g (13% DV) in 1 oz
  187. Cooked Turnips
    3.1g (12% DV) in 1 cup, cubes
  188. Baked Red Potatoes
    3.1g (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  189. Apricots
    3.1g (12% DV) in 1 cup, halves
  190. Dry Roasted Almonds
    3.1g (12% DV) in 1 oz (22 whole kernels)
  191. Milk And Soy Chocolate Drink
    3.1g (12% DV) in 8 fl oz
  192. Cooked Rutabagas (neeps, Swedes)
    3.1g (12% DV) in 1 cup, cubes
  193. Cooked Dandelion Greens
    3g (12% DV) in 1 cup, chopped
  194. Cooked Shiitake Mushrooms
    3g (12% DV) in 1 cup pieces
  195. Dried Pine Nuts
    3g (12% DV) in 1 oz
  196. Starfruit (carambola)
    3g (12% DV) in 1 cup, sliced
  197. Pistachio Nuts
    3g (12% DV) in 1 oz (49 kernels)
  198. Apples
    3g (12% DV) in 1 cup, quartered or chopped
  199. Dried Sweetened Blueberries
    3g (12% DV) in 1/4 cup
  200. Cooked Nopales
    3g (12% DV) in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.