ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823137
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1790.9NA243493.26NA6317422143614.0528.4114
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6108
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.5659106
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.94104
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.457895
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.649085.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.9484.5
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.4411873
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.62067
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.981264.7
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.9462.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.41355.6
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.549.6
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.849
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.647
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.546.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.71546
Dried Shiitake MushroomsMushrooms, shiitake, dried43.720.5NA6.835244.67NA1167608818351.630.437.745.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.9745.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.7644
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.6629143.7
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.732343.7
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.5743.3
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.442.5
Fireweed LeavesRaw Fireweed Leaves17031.27NA9.5361926.6NA42919613.5713510.628142
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.342
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.97121141.7
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.9441.3
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.541
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.3441
Canned Grape LeavesGrape leaves, canned11477.3NA1255.61.15NA1351153.57113231.630239.3
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.81839.3
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes43.71.17NA62023.8NA39714336411312.861.439.3
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.722138.5
PecansPecans nuts2784.7639.710480186210991627150181438
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.537.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.921037.3
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.4537.3
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.31237
Onions FlakesDry Onions Flakes10201.65NA6.153655.5NA120364382083.37.515.636.5
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.3718735.7
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.434
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.834
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.0619332
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.431.8
Baked Potato SkinPotatoes, baked, skin, without salt1353.24NA281712.44NA40122742.7883.31.9418831.4
Root WasabiRaw Root Wasabi5080.62NA4.12741.55NA3182254NA67.56.4327431
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.530.6
In Pod Fava BeansRaw In Pod Fava Beans1471.6NA6.151312.62NA51213183.18993.9728829.8
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.629.8
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.31626.6
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes1070.64NA4.82620.64NA6194358533062.782626
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.0625.8
Yeast extract spreadYeast extract spread2660.97NA167141.04NA41383351101341516.616225.8
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 910.73NA8.41983.14NA484148813.5205.6426225.4
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.525.4
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1390.51NA8.771982.8NA41317948.332062.526024
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3415.24NA3.572460.65NA6954294NA1114.119724
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.824
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1871.88NA10.63211.85NA55262111210563.121423
Cooked ArtichokesBoiled and Drained Artichokes83.30.5NA2.421670.89NA29011350.792381.633422.6
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.0622122.6
Green PeasRaw Green Peas990.7NA5.831311.63NA4299687.14204.9231322.6
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.4622.6
Boiled Green PeasBoiled and Drained Green Peas1070.69NA6.11552.1NA46410767.54124.7230922
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1833.5NA23.61473.9NA3252580263.52.0225222
ArtichokesRaw Artichokes1750.92NA5.12381NA35714690.793731.9433721.4
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2060.35NA10.82141.96NA39725645.563292.7423021.4
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1271.2NA9.722944.97NA51622627.9467.53.1426721.4
Sweet Potato LeavesRaw Sweet Potato Leaves310NANA3.85278NANA32120163.5724NA34521
Roasted European ChestnutsNuts, chestnuts, european, roasted1152NA3.61314.7NA42523504.767.942.2616120.2
Cooked TaroCooked Taro no Salt71.40.8NA2.861191.8NA30219213.5759.51.0725320.2
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 5080.53NA4.452062.27NA20216599.92164.130020
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1030.81NA9.332183.5NA484175014.3246.2725520
Young Cowpeas Raw Young Cowpeas 5000.52NA4.372022.22NA21017119.1316430620
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.127919.4
Lotus RootRaw Lotus Root1791.02NA4.6911.04NA39722072.781591.5531419.4
ParsnipsRaw Parsnips1430.48NA2.341152.22NA28214887.1439.72.3431619.4
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids910.42NA4.771.40.85NA2664216.7510842.632719.4
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt67.50.18NA1.8787.30.67NA9114212.431.80.633819.4
Yambean Raw Yambean 47.60.19NA2.447.60.24NA71.45952.78160.6435719.4
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1110.78NA7.782223.23NA44516316.751152.228719
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.875619
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2424.24NA2.41980.52NA4923473NA913.323519
Cooked Frozen ArtichokesBoiled and Drained Frozen Artichokes83.30.24NA2.221231.1NA24210480.792101.4334318.3
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas950.42NA6.0387.31.1NA3064373.972862.6631618
Frozen Green PeasFrozen Green Peas, Unprepared87.30.49NA6.071031.33NA3256077.544293.2531718
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1430.24NA323332.8NA1271421NA20881.2335518
Boiled SuccotashBoiled and Drained Succotash67.50.71NA6.032103.05NA46416272.467.52.527118
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt1750.34NA3.71710.96NA17917342.78160.6732917.5
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables990.33NA3.2587.31.5NA2026711.21391.9433017.5
Young BroadbeansRaw Young Broadbeans87.30.29NA7.541511.27NA3779924.761982.332116.7
Boiled Drumstick PodsBoiled and Drained Drumstick Pods79.40.31NA1.81670.96NA19418142.781711.6735116.7
Boiled Green SoybeansBoiled and Drained Green Soybeans5750.46NA9.922382NA62721395.5655.63.627216.7
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.9326816.7
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts1030.13NA1.971.40.82NA22211512.459.50.9534416.3
KaleRaw Kale10080.21NA6.351313.65NA21813813.572101.5535616.3
Canned Green PeasCanned Green Peas Solids79.40.33NA3.7767.51.2NA2666876.757.942.832416.3
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash59.50.24NA3.53911.1NA27810522.41791.829416.3
Minerals in Top 100 Nuts & Vegetables with the highest Fiber content per 14 oz
In the above table you can find and compare the amount of minerals in all nuts & vegetables , sorted by most amount of Fiber per 14 ounces.
Top 5 nuts & vegetables with most amount of fiber per 14 ounces are:
- Dried Chia Seeds
- Sun-dried Hot Chile Peppers
- Flaxseed
- Dried Pasilla Peppers
- Freeze-dried Chives