FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6108
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.549.6
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.6629143.7
Fireweed LeavesRaw Fireweed Leaves17031.27NA9.5361926.6NA42919613.5713510.628142
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.342
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.722138.5
PecansPecans nuts2784.7639.710480186210991627150181438
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.3718735.7
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.434
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.0619332
Root WasabiRaw Root Wasabi5080.62NA4.12741.55NA3182254NA67.56.4327431
In Pod Fava BeansRaw In Pod Fava Beans1471.6NA6.151312.62NA51213183.18993.9728829.8
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.31626.6
Green PeasRaw Green Peas990.7NA5.831311.63NA4299687.14204.9231322.6
ArtichokesRaw Artichokes1750.92NA5.12381NA35714690.793731.9433721.4
Sweet Potato LeavesRaw Sweet Potato Leaves310NANA3.85278NANA32120163.5724NA34521
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
Yambean Raw Yambean 47.60.19NA2.447.60.24NA71.45952.78160.6435719.4
Young BroadbeansRaw Young Broadbeans87.30.29NA7.541511.27NA3779924.761982.332116.7
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.9326816.7
KaleRaw Kale10080.21NA6.351313.65NA21813813.572101.5535616.3
TaroRaw Taro1710.68NA2.21311.52NA33323462.7843.70.9128016.3
YamRaw Yam67.50.71NA2.1483.31.58NA21832392.7835.70.9527616.3
Chicory GreensRaw Chicory Greens3971.17NA3.571191.7NA18716671.21791.6736516
CollardsRaw Collards9210.18NA1.871072.6NA998455.1667.50.8335616
Hubbard Winter SquashRaw Hubbard Winter Squash55.60.25NA1.675.40.71NA83.31270227.80.5234915.5
Brussels SproutsRaw Brussels Sprouts1670.28NA5.56911.34NA27415446.35991.6734115
EpazoteRaw Epazote10910.75NA7.4648012.3NA34125123.571714.3735415
Chanterelle MushroomsRaw Chanterelle Mushrooms59.51.4NA13.851.61.14NA22620088.7335.72.835715
SuccotashRaw Succotash71.40.74NA7.261912.73NA44814652.4162.4229015
Beet GreensRaw Beet Greens4640.76NA10.22781.55NA16330243.578971.536114.7
Serrano PeppersRaw Serrano Peppers43.70.51NA3.487.30.74NA15912111.639.71.0335814.7
Taro LeavesRaw Taro Leaves4251.07NA8.931792.83NA23825723.57121.6334014.7
KohlrabiRaw Kohlrabi950.51NA1.675.40.55NA18313892.7879.40.1236114.3
Dandelion GreensRaw Dandelion Greens7420.68NA12.31431.36NA262157623021.6334014
Yellow Snap BeansRaw Yellow Snap Beans1470.27NA4.13990.85NA1518302.4240.9535813.5
Banana PepperRaw Banana Pepper55.60.37NA1.8367.50.4NA12710161.251.60.9936413.5
Burdock RootRaw Burdock Root1630.31NA3.181510.92NA20212222.78201.331813
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas2580.4NA3.972301.22NA2588533.57161.3534113
Hyacinth-Young beansRaw Hyacinth-Young beans1980.19NA2.941590.81NA19410005.957.941.4734913
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.613
ParsleyFresh Parsley5480.59NA24.61980.64NA23021990.42224.2534813
SalsifyRaw Salsify2380.35NA2.78911.06NA29815083.1879.41.530613
Green CauliflowerRaw Green Cauliflower1310.16NA2.979.40.98NA24611912.4912.5435612.7
Drumstick PodsRaw Drumstick Pods1190.33NA1.431791.03NA19818302.781671.835012.7
Mustard GreensRaw Mustard Greens4560.65NA6.5127NANA23015243.5779.40.9936012.7
OkraRaw Okra3250.43NA2.462263.13NA24211872.7827.82.335612.7
ShallotsRaw Shallots1470.35NA4.7683.31.16NA23813264.7647.61.631712.7
Turnip GreensRaw Turnip Greens7541.4NA4.371231.85NA16711754.761590.7535612.7
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage1910.099NA1.9447.60.94NA17133853.9710990.7936312.3
Savoy CabbageRaw Savoy Cabbage1390.25NA1.61110.71NA1679133.571111.0736112.3
Witloof ChicoryRaw Witloof Chicory75.40.2NA0.9539.70.4NA1038370.797.940.6437512.3
EndiveRaw Endive2060.39NA3.359.51.67NA11112460.7987.33.1437212.3
Bulb FennelRaw Bulb Fennel1940.26NA2.967.50.76NA19816432.782060.7935812.3
Chrysanthemum LeavesRaw Chrysanthemum Leaves4640.54NA9.131273.74NA21422501.24682.836312
Garland ChrysanthemumRaw Garland Chrysanthemum4640.54NA9.11273.74NA2142250NA4682.836312
EggplantRaw Eggplant35.70.32NA0.9155.60.92NA959091.27.940.6436612
Sweet PotatoRaw Sweet Potato1190.6NA2.42991.02NA18713382.42181.230712
Chinese WaterchestnutsRaw Chinese Waterchestnuts43.71.3NA0.2487.31.3NA25023182.7855.6229212
DockRaw Dock1750.52NA9.534091.4NA25015483.57160.7936911.5
WaxgourdRaw Waxgourd75.40.091NA1.639.70.23NA75.4240.794412.4238111.5
Balsam-pear , PodsRaw Balsam-pear , Pods75.40.13NA1.767.50.35NA12311750.79203.1837311
BeetsRaw Beets63.50.3NA3.18911.3NA15912902.783101.434811
CarrotsRaw Carrots1310.1812.71.247.60.57NA13912700.42740.9535011
Coriander LeavesRaw Coriander Leaves2660.89NA7.031031.7NA19120683.57183236611
Morel MushroomsRaw Morel Mushrooms1712.5NA48.375.42.33NA77016318.7383.38.0635611
Mustard SpinachRaw Mustard Spinach8330.3NA5.9543.71.6NA11117823.1883.30.6736611
Jalapeno PeppersRaw Jalapeno Peppers47.60.18NA0.9959.50.38NA1039841.6120.5636411
Green Snap BeansRaw Green Snap Beans1470.2775.44.1990.861651518372.4240.9535810.7
Broccoli RaabRaw Broccoli Raab4290.17NA8.587.31.57NA2907783.971313.0636710.7
White Sweet CornRaw White Sweet Corn7.940.21NA2.061470.64NA35310722.459.51.830110.7
Enoki MushroomsRaw Enoki Mushrooms00.42NA4.5663.50.3NA41714258.73122.5835110.7
Maitake MushroomsRaw Maitake Mushrooms3.971NA1.239.70.23NA2948108.733.972.9835910.7
Chinese BroccoliRaw Chinese Broccoli4170.25NA2.3475.4NANA17110875.5627.81.6336710.3
BroccoliRaw Broccoli1870.19NA2.983.30.83NA26212549.921311.6335410.3
Spring Or Scallions OnionsRaw Spring Or Scallions Onions2860.33NA5.8779.40.64NA14710952.463.51.5535710.3
Edible Podded PeasRaw Edible Podded Peas1710.31NA8.26950.97NA2107942.78161.0735310.3
CabbageRaw Cabbage1590.0753.971.8747.60.6427.51036751.271.40.713669.92
ChivesRaw Chives3650.62NA6.351671.5NA23011753.57122.223609.92
Hawaii Mountain YamRaw Hawaii Mountain Yam1030.44NA1.7547.60.96NA13516592.7851.61.073239.92
Shiitake MushroomsRaw Shiitake Mushrooms7.940.56NA1.6379.40.91NA445120722.635.74.13569.92
Potato SkinRaw Potato Skin1191.68NA13912.4NA15116391.239.71.43319.92
Welsh OnionsRaw Welsh Onions71.40.28NA4.84910.54NA1948412.467.52.063599.53
White PotatoesRaw Whole White Potatoes35.70.46NA2.0683.30.58NA24616151.263.51.153249.53
Flower Clusters BroccoliRaw Flower Clusters Broccoli1910.18NA3.5990.91NA2621290121071.63609.13
Broccoli LeavesRaw Broccoli Leaves1910.18NA3.5990.91NA2621290121071.63609.13
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage1870.091NA2.2259.50.63NA919763.5771.40.713679.13
Stored Common CabbageRaw Stored Common Cabbage1870.091NA2.2259.50.63NA919763.5771.40.713679.13
Oyster MushroomsRaw Oyster Mushrooms120.97NA5.2871.40.45NA476166710.371.43.063549.13
RutabagasRaw Rutabagas1710.13NA1.7579.40.52NA21012112.7847.60.953559.13
Bamboo ShootsRaw Bamboo Shoots51.60.75NA2121.04NA23421153.18164.373618.73
NopalesRaw Nopales6510.21NA2.342061.8NA63.510202.7883.30.993748.73
Coconut MilkRaw Coconut Milk63.51.06NA6.51473.64NA397104424.659.52.662688.73
SpinachRaw Spinach3930.52NA10.83143.56NA19422153.973142.13638.73
AsparagusRaw Asparagus950.75NA8.555.60.63NA2068029.137.942.143708.33
Red CabbageRaw Red Cabbage1790.067NA3.1863.50.96241199642.41070.873598.33
GarlicRaw Garlic7181.2NA6.75996.64NA607159256.467.54.62328.33
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Fiber content per 14 oz
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by most amount of Fiber per 14 ounces.
Top 5 fresh nuts & vegetables with most amount of fiber per 14 ounces are:
- Flaxseed
- Almonds
- Raw Grape Leaves
- Raw Fireweed Leaves
- Raw Pistachio Nuts