Lemon PeelRaw Lemon Peel2850.2NA1.732NANA25.53401.512.80.5317422.6
WaxgourdRaw Waxgourd1460.18NA3.08770.45NA146461.548544.773922.3
Boiled EscaroleBoiled and Drained Escarole without Salt3070.5844.74.886.72.57NA14716331.331274.662918.7
Witloof ChicoryRaw Witloof Chicory1120.3NA1.4590.59NA15312411.1811.80.9455618.2
EndiveRaw Endive3060.58NA4.988.22.47NA16518471.181294.6555218.2
Carob flourCarob flour1570.26NA1.3224.30.23NA35.63732.415.80.411.618
Boiled Turnip GreensBoiled and Drained Turnip Greens6851.27NA41101.7NA14510154.51450.746617.5
Chicory GreensRaw Chicory Greens4351.3NA3.91301.87NA20418261.31961.8340017.4
Beet GreensRaw Beet Greens5320.87NA11.73181.78NA18634644.110271.7341417
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5800.34NA6.45751.7NA1508503.51451.1546616.5
Balsam-pear , PodsRaw Balsam-pear , Pods1120.2NA2.531000.52NA18217411.1829.44.755316.5
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids1580.51377.7468.40.79NA1058953.163479148715.3
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens5320.31NA5.968.41.55NA1267323.161321.0549414.7
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1160.19NA262712.3NA1031155NA1697128914.5
Canned Grape LeavesGrape leaves, canned4192.67NA4.320.30.42NA49.3421.341350.5811014.3
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower89.50.13NA2.1647.40.79NA1267323.16950.6849514.2
NopalesRaw Nopales10250.33NA3.73252.86NA10016064.381311.5658813.8
KohlrabiRaw Kohlrabi890.48NA1.570.40.51NA17012962.6740.1133713.3
Cooked NopalesCooked Nopales no Salt10930.33NA3.333132.7NA10713004.671331.462913.3
DockRaw Dock2000.6NA114681.6NA28617734.1180.9142313
Boiled DockBoiled and Drained Dock1900.57NA10.44451.5NA26016054.5150.8546813
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener3700.09NA1.4202.34NA10180245300.246213
Yambean Raw Yambean 31.60.13NA1.5831.60.16NA47.43951.8410.50.4223713
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves2050.63NA15.21811.7NA37620864.3380.9544113
Mustard SpinachRaw Mustard Spinach9550.34NA6.8501.85NA12720413.64950.7741912.7
Sweet Potato LeavesRaw Sweet Potato Leaves186NANA2.3167NANA19312102.1414.3NA20712.6
Banana PepperRaw Banana Pepper520.35NA1.7630.37NA1199481.1480.9334012.6
Chrysanthemum LeavesRaw Chrysanthemum Leaves4880.57NA9.61333.93NA22523631.254922.9638112.5
Garland ChrysanthemumRaw Garland Chrysanthemum4880.57NA9.541333.93NA2252363NA4922.9638112.5
CollardsRaw Collards7250.14NA1.4784.42.06NA786664.06530.6628012.5
Boiled Mustard SpinachBoiled and Drained Mustard Spinach9880.31NA543.81.7NA11317813.7587.50.6959112.5
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.8116512.5
Romaine LettuceRaw Cos Or Romaine Lettuce1940.28NA5.782.40.91NA17614532.35471.3555712.4
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.2320512.3
Broccoli RaabRaw Broccoli Raab4910.19NA9.731001.8NA3328914.551503.542112.3
Coriander LeavesRaw Coriander Leaves2910.98NA7.71131.85NA20922653.92002.1740112
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage2290.21NA2.1471.41.1NA27916072.8664.31.368012
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids8430.59NA10.81431.98NA1501007519791.6467612
Boiled CollardsBoiled and Drained Collards4270.15NA3.4263.61.55NA973551.545.50.727312
EggplantRaw Eggplant360.32NA0.92560.93NA969161.280.6436912
EpazoteRaw Epazote8590.59NA5.883789.7NA26919782.81343.4427912
Chanterelle MushroomsRaw Chanterelle Mushrooms471.1NA1140.60.89NA17815816.88282.228112
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash940.52NA2.061190.8NA1758751.256.251.559412
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice2060.33323.5662.50.43NA10611944.3862.50.7559212
Mustard GreensRaw Mustard Greens4260.61NA6.07119NANA21514223.33740.9333612
Grape LeavesRaw Grape Leaves3900.45NA2.831023.07NA982920.979.680.727912
Canned Hot Pickled PeppersPeppers, hot pickled, canned2770.2NA1.4527.30.24NA595141.865000.4141012
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens5240.52NA6.789.71.64NA1177724.1451.71.431211.7
KaleRaw Kale7260.15NA4.57942.63NA1579942.571511.125611.7
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage1250.22NA1.61000.63NA1387672.91000.9638311.7
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote540.46NA0.92500.7NA1217211.254.171.338911.7
Boiled Drumstick PodsBoiled and Drained Drumstick Pods55.60.22NA1.251170.67NA13612691.941191.1724611.7
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach4000.64NA5.52674.4NA1838507.58922.679011.7
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4370.61NA8.32952.6NA16812116.33952.249111.6
Serrano PeppersRaw Serrano Peppers34.40.4NA2.768.80.58NA1259531.2531.30.8128211.6
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2150.15NA3.169.21.13NA19281510.8921.8535211.5
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum3450.67NA18.7901.78NA21528451.5265146211.5
ArtichokesRaw Artichokes940.49NA2.721280.54NA1917870.432001.0418111.5
Savoy CabbageRaw Savoy Cabbage1300.23NA1.51040.67NA1568523.33104133711.5
CeleryRaw Celery2860.2528.61.4378.60.74017118572.865710.9368211.4
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared5430.24NA7.7685.71.05NA1143904.385.70.7644311.4
Cooked Chinese BroccoliBroccoli, chinese, cooked4550.28NA2.55821.2NA18611865.9321.7742511.4
Boiled OkraBoiled and Drained Okra3500.39NA1.271641.34NA1456141.827.31.9542111.4
Frozen Turnip GreensFrozen Turnip Greens, Unprepared5360.26NA6.861231.68NA1238364.154.50.7742211.4
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids970.27NA3.3501.27NA100363711130.930211.3
Frozen TurnipsFrozen Turnips, Unprepared1440.28NA4.3862.50.44NA1258562.51560.8859811.3
Cooked Broccoli RaabBroccoli raab, cooked4720.3NA5.11081.52NA32813725.22242.1636611
Boiled KaleBoiled and Drained Kale4170.19NA2.3369.41.5NA1174002.544.40.7525011
Salted Mustard CabbageCabbage, mustard, salted2390.12NA2.553.60.78NA968793.225611.0732911
Water ConvolvulusRaw Water Convolvulus 4050.12NA8.83740.84NA20516424.745950.9548711
Yellow Snap BeansRaw Yellow Snap Beans1190.22NA3.3580.60.69NA1236741.9419.40.7729111
Orange PeelRaw Orange Peel1660.095NA0.8222.7NANA21.62191.033.10.2674.711
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared6090.16NA3.24881.9NA827674.241450.7927111
Sour Cucumber PicklesPickles, cucumber, sour00.77NA3.6436.40.1NA1272090109820.1885511
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium00.77NA3.6436.40.1NA12720901640.1885511
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach4500.47NA5.762412.1NA147888162851.4426211
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt920.62NA5.461000.75NA1627381.5438.52.2373910.8
Cooked ArtichokesBoiled and Drained Artichokes39.60.24NA1.1579.20.42NA1385400.381130.7515910.8
Boiled Beet GreensBoiled and Drained Beet Greens4220.93NA7.042521.9NA15233673.338931.8533010.7
Passion-fruit, PurpleRaw Passion-fruit, Purple12.40.089NA1.6530NANA703590.62290.17510.7
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 1500.21NA2.36681.03NA1045681.433.570.8632710.7
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans1750.22NA3.1485.71.15NA1114501.43321.732710.7
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli1180.12NA2.1846.40.8NA1755072.539.3132410.7
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli1820.15NA2.1871.41.16NA1966436.885.71.0732410.7
New Zealand SpinachRaw New Zealand Spinach4140.66NA5.72794.56NA20092959292.767110.7
KimchiCabbage Kimchi2200.16NA16.793NANA16010073.3333201.4762910.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened540.16NA1.7321.1NA542780.420.4417210.6
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids58.30.291031.841.71.2NA1033830.566221.425110.6
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods47.40.17NA284.20.45NA18916791.0531.64.0549410.5
AsparagusRaw Asparagus1200.95NA10.7700.79NA260101011.5102.746610.5
Boiled Swiss ChardBoiled and Drained Swiss Chard2900.82NA11.34301.67NA16527454.58951.6546310.5
FeijoaRaw Feijoa280.059NA0.2314.80.14NA31282NA4.90.09813710.5
Canned SpinachCanned Spinach, Solids with Salt5520.78NA103302.6NA19115046.11400239910.4
Boiled SpinachBoiled and Drained Spinach5910.7616415.53784.07NA24320266.523043.339710.4
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1410.12NA2.5550.88NA2038626.5558.61.1731210.3
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage1600.083NA1.63400.79NA14328433.339230.6730510.3
Green CauliflowerRaw Green Cauliflower1060.13NA2.3564.50.8NA2009681.94742.0629010.3
Cooked Green CauliflowerCauliflower, green, cooked, no salt added1000.13NA2.2559.40.76NA1788692.5721.9728010.3
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved1850.2NA2.42881NA1277183.039.10.9427310.3
Microwaved Green Snap BeansBeans, snap, green, microwaved1670.27NA2.5851NA148979NA9.11.1527310.3
Minerals in Top 100 Fruits, Legumes & Vegetables with the highest Fiber content per 100 kcal
In the above table you can find and compare the amount of minerals in all fruits, legumes & vegetables , sorted by most amount of Fiber per 100 calories.
Top 5 fruits, legumes & vegetables with most amount of fiber per 100 calories are:
- Raw Lemon Peel
- Raw Waxgourd
- Boiled and Drained Escarole without Salt
- Raw Witloof Chicory
- Raw Endive