Green peas top the list, delivering 9 grams of fiber per cooked cup. That’s more than any other common vegetable and roughly a third of what most adults need in a day. Lima beans match that number at 9 grams per cup, while broccoli, turnip greens, and Brussels sprouts round out the top tier with 4.5 to 5 grams per cup.
The Highest-Fiber Vegetables, Ranked
Based on standard serving sizes, here’s how the top vegetables compare:
- Green peas (boiled, 1 cup): 9 grams
- Lima beans (cooked, 1 cup): 9 grams
- Broccoli (boiled, 1 cup chopped): 5 grams
- Turnip greens (boiled, 1 cup): 5 grams
- Brussels sprouts (boiled, 1 cup): 4.5 grams
- Baked potato (1 medium, with skin): 4 grams
- Sweet corn (boiled, 1 cup): 4 grams
- Cauliflower (raw, 1 cup chopped): 2 grams
- Carrot (1 medium, raw): 1.5 grams
Green peas and lima beans pull ahead because they’re starchy vegetables, meaning they pack more complex carbohydrates and fiber into every bite compared to leafy greens or watery vegetables like cucumbers. If you’re trying to boost your fiber intake quickly, these two are your most efficient options.
How Much Fiber You Actually Need
The Dietary Guidelines for Americans set daily fiber targets based on age and sex. Women need 22 to 28 grams per day, with younger women at the higher end. Men need 28 to 34 grams, peaking between ages 31 and 50. These numbers are based on levels shown to reduce the risk of heart disease.
Most people fall well short. A single cup of green peas covers about a quarter to a third of that daily target, which is why high-fiber vegetables matter. Pairing two or three servings from the list above with whole grains and fruit can get you to your goal without supplements.
Soluble vs. Insoluble Fiber in Vegetables
Not all fiber works the same way. Soluble fiber dissolves in water and forms a gel-like substance in your stomach that slows digestion. This is the type that helps lower cholesterol and steady blood sugar after meals, making it especially useful for people managing diabetes. Insoluble fiber doesn’t dissolve. It adds bulk to stool and keeps things moving through your digestive tract, which is what prevents constipation.
Most vegetables contain both types, but the ratio varies. Raw broccoli, for example, is heavily skewed toward insoluble fiber: about 3 grams of insoluble per 100 grams versus just 0.4 grams of soluble. Cooking shifts this balance. Microwaved broccoli contains 1.85 grams of soluble fiber per 100 grams compared to 2.81 grams insoluble, a much more even split. Carrots follow a similar pattern, jumping from 0.49 grams of soluble fiber when raw to 1.58 grams when cooked. Green peas provide roughly 1 gram of soluble and 2.6 grams of insoluble per 100 grams.
This means if you’re eating vegetables specifically to manage blood sugar or cholesterol (where soluble fiber matters most), cooked vegetables actually give you more of the type you need.
How Cooking Changes Fiber Content
A common worry is that cooking destroys fiber the way it breaks down some vitamins. The reality is more nuanced. Research on cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts shows that total fiber content stays roughly the same after cooking. What changes is the proportion: insoluble fiber decreases slightly while soluble fiber increases. The net amount of fiber on your plate is largely preserved.
Steaming and boiling produce similar results, so there’s no clear winner between the two when it comes to fiber. Brussels sprouts in particular show almost no change in total fiber content after cooking. The takeaway is that you can cook your vegetables however you prefer without worrying about losing fiber. Raw, steamed, roasted, or boiled, you’re still getting the benefit.
Don’t Peel Away the Fiber
Up to 31% of a vegetable’s total fiber sits in its skin. That’s nearly a third of the fiber gone if you peel a potato, carrot, or eggplant before eating it. A baked potato with the skin delivers 4 grams of fiber. Peel it and you lose more than a gram.
When possible, scrub vegetables clean and eat them with the skin on. This is especially true for potatoes, carrots, cucumbers, and sweet potatoes, where the peel is perfectly edible and adds texture along with fiber.
Easy Ways to Add High-Fiber Vegetables
Knowing which vegetables have the most fiber is useful, but the real challenge is eating them consistently. Green peas are one of the easiest options because they work in almost anything: soups, pasta, rice dishes, or just as a side. Frozen peas retain their fiber and cook in under five minutes. Brussels sprouts roast well and pair with nearly any protein. Broccoli can be steamed, stir-fried, or eaten raw with dip.
If you’re currently eating very little fiber, increase your intake gradually over a week or two. A sudden jump from 10 grams a day to 30 can cause bloating and gas as your gut bacteria adjust. Drinking more water alongside higher fiber intake also helps, since fiber absorbs water to do its job. Start by swapping one low-fiber side (white rice, chips) for a cup of peas or roasted Brussels sprouts, and build from there.