FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6124
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.54142056.7
Grape LeavesRaw Grape Leaves16471.9NA1243113NA41312344.1413.0433350
Fireweed LeavesRaw Fireweed Leaves19461.45NA1170830.4NA49022414.11541232148
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.982048
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA13153084110112444
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.51643.5
CoconutRaw Coconut Meat63.51.97NA111456.8NA51316154691521341
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.1739
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1222.03NA4.61454.3NA4222350NA13.62.3622136.7
Root WasabiRaw Root Wasabi5810.7NA4.673131.77NA3632576NA777.3531335.4
In Pod Fava BeansRaw In Pod Fava Beans1681.82NA7.031503NA58515063.631134.5432934
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.530.4
Green PeasRaw Green Peas1130.8NA6.671501.86NA49011078.1622.75.6235826
ArtichokesRaw Artichokes2001.05NA5.82721.16NA40816780.914262.2238524.5
Sweet Potato LeavesRaw Sweet Potato Leaves354NANA4.4318NANA36723044.127.2NA39424
Young Cowpeas Raw Young Cowpeas 5720.59NA52312.54NA240195510.4184.635022.7
Young Lima BeansRaw Young Lima Beans1541.44NA14.22635.5NA61721188.1636.33.5431922.2
Lotus RootRaw Lotus Root2041.17NA5.261041.2NA45425223.181811.7735922.2
ParsnipsRaw Parsnips1630.54NA2.681322.54NA32217018.1645.42.6836122.2
Yambean Raw Yambean 54.40.22NA2.7254.40.27NA81.66803.18180.7340922.2
Young BroadbeansRaw Young Broadbeans1000.34NA8.61721.45NA43111345.442272.6336719
Green SoybeansRaw Green Soybeans8940.58NA162952.5NA88028126.8684.530619
KaleRaw Kale11520.24NA7.261504.17NA24915794.12401.7740718.6
TaroRaw Taro1950.78NA2.51501.74NA38126813.18501.0432018.6
YamRaw Yam770.81NA2.45951.8NA24937013.18411.131618.6
Chicory GreensRaw Chicory Greens4541.34NA4.11361.95NA21319051.362041.941718
CollardsRaw Collards10520.21NA2.131223NA1139665.9770.9540718
Hubbard Winter SquashRaw Hubbard Winter Squash63.50.29NA1.8860.81NA9514512.2731.80.5939917.7
Brussels SproutsRaw Brussels Sprouts1910.32NA6.351041.53NA31317647.261131.939017.2
EpazoteRaw Epazote12470.86NA8.5354914NA39028714.1195540517.2
Chanterelle MushroomsRaw Chanterelle Mushrooms681.6NA15.7591.3NA25922959.98413.2240817.2
SuccotashRaw Succotash81.60.84NA8.32183.12NA51316742.72182.7733217.2
Beet GreensRaw Beet Greens5310.87NA11.73181.77NA18634564.110251.7241316.8
Serrano PeppersRaw Serrano Peppers500.59NA3.91000.85NA18113831.845.41.1840916.8
Taro LeavesRaw Taro Leaves4851.22NA10.22043.24NA27229394.113.61.8638916.8
KohlrabiRaw Kohlrabi1090.59NA1.8860.63NA20915883.18910.1441316.3
Dandelion GreensRaw Dandelion Greens8480.78NA141631.55NA29918012.273451.8638816
Yellow Snap BeansRaw Yellow Snap Beans1680.31NA4.71130.97NA1729482.7227.21.140915.4
Banana PepperRaw Banana Pepper63.50.43NA2.1770.45NA14511611.36591.1341615.4
Burdock RootRaw Burdock Root1860.35NA3.631721.05NA23113973.1822.71.536315
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas2950.45NA4.542631.4NA2959754.1181.5439015
Hyacinth-Young beansRaw Hyacinth-Young beans2270.21NA3.361810.93NA22211436.89.071.6839915
Cashew NutsRaw Cashew Nuts1689.96NA30.313247.5NA269029949054.426.223.615
ParsleyFresh Parsley6260.68NA282270.73NA26325130.452544.8539815
SalsifyRaw Salsify2720.4NA3.181041.2NA34017243.63911.7234915
Green CauliflowerRaw Green Cauliflower1500.19NA3.3911.12NA28113612.721042.940714.5
Drumstick PodsRaw Drumstick Pods1360.38NA1.632041.17NA22720913.181912.0440014.5
Mustard GreensRaw Mustard Greens5220.75NA7.44145NANA26317424.1911.1341114.5
OkraRaw Okra3720.49NA2.82593.57NA27713563.1831.82.6340614.5
ShallotsRaw Shallots1680.4NA5.44951.32NA27215155.4454.41.836214.5
Turnip GreensRaw Turnip Greens8621.6NA51412.1NA19113435.441810.8640714.5
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage2180.11NA2.2254.41.08NA19538694.5412560.9141514
Savoy CabbageRaw Savoy Cabbage1590.28NA1.81270.82NA19110434.11271.2241314
Witloof ChicoryRaw Witloof Chicory860.23NA1.145.40.45NA1189570.919.070.7342914
EndiveRaw Endive2360.45NA3.76681.9NA12714240.911003.642514
Bulb FennelRaw Bulb Fennel2220.3NA3.3770.87NA22718783.182360.9140914
Chrysanthemum LeavesRaw Chrysanthemum Leaves5310.62NA10.41454.28NA24525721.365353.2241513.6
Garland ChrysanthemumRaw Garland Chrysanthemum5310.62NA10.41454.28NA2452572NA5353.2241513.6
EggplantRaw Eggplant410.37NA1.0463.51.05NA10910391.369.070.7341913.6
Sweet PotatoRaw Sweet Potato1360.68NA2.771131.17NA21315292.722491.3635113.6
Chinese WaterchestnutsRaw Chinese Waterchestnuts501.48NA0.271001.5NA28626493.1863.52.2733313.6
DockRaw Dock2000.59NA114671.6NA28617694.1180.9142213
WaxgourdRaw Waxgourd860.1NA1.845.40.26NA8627.20.915032.7743613
Balsam-pear , PodsRaw Balsam-pear , Pods860.15NA1.95770.4NA14113430.9122.73.6342712.7
BeetsRaw Beets72.60.34NA3.631041.5NA18114743.183541.639712.7
CarrotsRaw Carrots1500.214.51.3654.40.65NA15914510.453131.140012.7
Coriander LeavesRaw Coriander Leaves3041.02NA8.031181.93NA21823634.12092.2741812.7
Morel MushroomsRaw Morel Mushrooms1952.83NA55.2862.66NA88018649.98959.240612.7
Mustard SpinachRaw Mustard Spinach9530.34NA6.8501.85NA12720373.63950.7741812.7
Jalapeno PeppersRaw Jalapeno Peppers54.40.21NA1.13680.44NA11811251.813.60.6441612.7
Green Snap BeansRaw Green Snap Beans1680.31864.671130.981891729572.7227.21.141012.2
Broccoli RaabRaw Broccoli Raab4900.19NA9.71001.8NA3318894.541503.542012.2
White Sweet CornRaw White Sweet Corn9.070.24NA2.361680.73NA40412252.72682.0434512.2
Enoki MushroomsRaw Enoki Mushrooms00.49NA5.272.60.34NA47616289.9813.62.9540112.2
Maitake MushroomsRaw Maitake Mushrooms4.541.14NA1.3645.40.27NA3369259.984.543.441012.2
Chinese BroccoliRaw Chinese Broccoli4760.29NA2.6886NANA19512436.3531.81.8642011.8
BroccoliRaw Broccoli2130.22NA3.3950.95NA299143311.31501.8640511.8
Spring Or Scallions OnionsRaw Spring Or Scallions Onions3270.38NA6.7910.73NA16812522.7272.61.7740711.8
Edible Podded PeasRaw Edible Podded Peas1950.36NA9.431091.1NA2409073.18181.2240311.8
CabbageRaw Cabbage1810.0864.542.1354.40.7331.51187711.3681.60.8241811.3
ChivesRaw Chives4170.71NA7.261911.7NA26313434.113.62.5441111.3
Hawaii Mountain YamRaw Hawaii Mountain Yam1180.5NA254.41.1NA15418963.18591.2236911.3
Shiitake MushroomsRaw Shiitake Mushrooms9.070.64NA1.86911.04NA508137926414.6740711.3
Potato SkinRaw Potato Skin1361.9NA14.71042.73NA17218731.3645.41.637811.3
Welsh OnionsRaw Welsh Onions81.60.32NA5.531040.62NA2229622.72772.3641111
White PotatoesRaw Whole White Potatoes410.53NA2.36950.66NA28118461.3672.61.337011
Flower Clusters BroccoliRaw Flower Clusters Broccoli2180.2NA41131.04NA299147413.61221.841110.4
Broccoli LeavesRaw Broccoli Leaves2180.2NA41131.04NA299147413.61221.841110.4
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage2130.1NA2.54680.72NA10411164.181.60.8242010.4
Stored Common CabbageRaw Stored Common Cabbage2130.1NA2.54680.72NA10411164.181.60.8242010.4
Oyster MushroomsRaw Oyster Mushrooms13.61.1NA6.0381.60.51NA544190511.881.63.540510.4
RutabagasRaw Rutabagas1950.15NA2910.59NA24013833.1854.41.140610.4
Bamboo ShootsRaw Bamboo Shoots590.86NA2.2713.61.2NA26824183.631854139.98
NopalesRaw Nopales7440.24NA2.682362.07NA72.611663.18951.134279.98
Coconut MilkRaw Coconut Milk72.61.2NA7.441684.15NA454119328683.043079.98
SpinachRaw Spinach4490.59NA12.33584.07NA22225314.543582.44159.98
AsparagusRaw Asparagus1090.86NA9.763.50.72NA23691610.49.072.454239.53
Red CabbageRaw Red Cabbage2040.077NA3.6372.61.127.313611022.7212214109.53
GarlicRaw Garlic8211.36NA7.71137.6NA694181964.4775.262669.53
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Fiber content per 1 lb
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by most amount of Fiber per 1 pound.
Top 5 fresh nuts & vegetables with most amount of fiber per 1 pound are:
- Flaxseed
- Almonds
- Raw Grape Leaves
- Raw Fireweed Leaves
- Raw Pistachio Nuts