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The fiber content and composition varies depending on the plant part harvested for food fruit or vegetable type maturity the growing condition of the plant and processing after harvest.
Dietary fiber from vegetables. But foods containing fiber can provide other health benefits as well such as helping to maintain a healthy weight and lowering your risk of diabetes heart disease and some types of cancer. Fiber in foods chart vegetables cont serving size fiber grams per serving pumpkin canned cup 5 0 spinach boiled cup 2 2 spinach raw cup 0 8 squash winter cup 3 0 sweet potato baked 1 medium 3 0 tomato raw 1 medium 1 0 cereal serving size fiber grams per serving all bran kellogg s cup 10 0. Vegetables are arguably the healthiest of all the food groups and are a great source of fiber.
We calculated the top vegetables for dietary fiber by both their common measurement as well as in 200 calories including by gender daily requirements. Dietary fiber found mainly in fruits vegetables whole grains and legumes is probably best known for its ability to prevent or relieve constipation. Any dietary fiber source has a mix of both soluble and insoluble fiber but in varying proportions.
Vegetables high in fiber include lima beans acorn squash green peas collard greens artichokes parsnips broccoli carrots spinach and more. A greater intake of whole fruit is also associated with reduced risk. The current daily value dv for fiber is 25 grams.
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