Lemon PeelRaw Lemon Peel6381.90.250.170.4010226.6NANANA67.79.57
WaxgourdRaw Waxgourd23084.60.37NA2069.2NANANANA679.23
Boiled EscaroleBoiled and Drained Escarole without Salt20003.60.840.241.4061.44.6NANANA5623
Witloof ChicoryRaw Witloof Chicory17651.760.420.110.65070.6NANANANA54.716
EndiveRaw Endive17653.530.850.231.320594.4NANANA54.722
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.24
Boiled Turnip GreensBoiled and Drained Turnip Greens15003.450.80.960.42065.47.95NANANA52.517
Chicory GreensRaw Chicory Greens13043.90.950.251.46061.39.13NANANA5222
Beet GreensRaw Beet Greens13641.770.270.0550.560596.8NANANA50.530
Frozen Mustard GreensFrozen Mustard Greens, Unprepared15004.050.210.360.41051NANANANA49.537.4
Balsam-pear , PodsRaw Balsam-pear , Pods17653NANANA065.3NANANANA49.417.6
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids15792.20.540.520.54067.6280.632.2NA45.814.4
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens15793.950.210.350.380495.05NANANA44.236
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated9681.650.48NANANA54.4NANANANA43.518
Canned Grape LeavesGrape leaves, canned4358.571.363.670.63051NANANANA4318.6
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower15793.470.541.280.38059.216.6NANANA42.625.4
NopalesRaw Nopales18751.70.30.0940.83062.421.6NANANA41.324.8
KohlrabiRaw Kohlrabi11111.10.140.290.2206929NANANA4019
Cooked NopalesCooked Nopales no Salt200010.120.040.38065.622.4NANANA4027
DockRaw Dock13649.55NANANA043.6NANANANA39.527.3
Boiled DockBoiled and Drained Dock15009.6NANANA044NANANANA3927.5
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener15001.50.560.0750.44072.50000394.95
Yambean Raw Yambean 7890.710.170.110.23069.614.2NANANA38.75.7
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves14293.141.630.0860.071048.49.86NANANA38.639
Mustard SpinachRaw Mustard Spinach13644.10.20.370.41053NANANANA3830
Sweet Potato LeavesRaw Sweet Potato Leaves7143.640.790.261.37063NANANANA3817.8
Banana PepperRaw Banana Pepper111150.530.0332.67059.421.7NANANA37.818.4
Chrysanthemum LeavesRaw Chrysanthemum Leaves12507NANANA037.6NANANANA37.542
Garland ChrysanthemumRaw Garland Chrysanthemum12507NANANA037.8NANANANA37.542
CollardsRaw Collards9385.70.5210.770514.3NANANA37.528.3
Boiled Mustard SpinachBoiled and Drained Mustard Spinach18753.75NANANA052.5NANANANA37.532
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.92
Romaine LettuceRaw Cos Or Romaine Lettuce17655.30.6920.8305821146.903721.7
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.7
Broccoli RaabRaw Broccoli Raab13646.71.132.580.40395.22.31.361.53743.2
Coriander LeavesRaw Coriander Leaves13046.80.1800.5204811.3NANANA36.527.8
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage21433.640.771.030.28051.6NANANANA36.432
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids21436.431.51.80.77052NANANANA36.429
Boiled CollardsBoiled and Drained Collards9096.550.430.850.64051.43.64NANANA36.424.6
EggplantRaw Eggplant12002.160.410.160.76070.642.418.5193.123611.8
EpazoteRaw Epazote9384.88NANANA069.8NANANANA35.63.1
Chanterelle MushroomsRaw Chanterelle Mushrooms9384.97NANANANA64.311011035.614
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash18753.20.660.840.5106228NANANA35.619.3
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice18754.70.640.0751.80654824.623.3035.615
Mustard GreensRaw Mustard Greens11114.670.110.20.2205214.7NANANA35.631.8
Grape LeavesRaw Grape Leaves3236.841.12.760.4805620.3NANANA35.518
Canned Hot Pickled PeppersPeppers, hot pickled, canned13645.450.830.411.540622212.79.14035.511
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens10344.341.021.230.53051.57.76NANANA3534.7
KaleRaw Kale85712.81.533.242.50388.53.53.431.543525
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage12501.130.150.290.23067.6NANANANA3522.5
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote12506000063.623.6NANANA357.75
Boiled Drumstick PodsBoiled and Drained Drumstick Pods8331.60.2600.025068NANANANA3517.4
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach25004.250.681.40.28053.36.25NANANA3532.5
Canned Spinach with LiquidsCanned Spinach Solids and Liquids15795.840.951.930.360465.2NANANA34.733.3
Serrano PeppersRaw Serrano Peppers9384.130.550.0562.0306336NANANA34.716.3
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared11543.350.511.20.3605515.69.588.65NA34.632.4
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum15001.350.330.090.51064.730NANANA34.524.6
ArtichokesRaw Artichokes6380.960.230.110.290676.3NANANA34.521
Savoy CabbageRaw Savoy Cabbage11111.10.140.310.23067.825.2NANANA34.422.2
CeleryRaw Celery21433.640.901.7063.628.77.938.571.734.314.8
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared14292.70.460.930.33048.4NANANANA34.335
Cooked Chinese BroccoliBroccoli, chinese, cooked13649.81.53.51.0405211.5NANANA3415.5
Boiled OkraBoiled and Drained Okra13642.860.610.0140.61061.532.7NANANA3425.5
Frozen Turnip GreensFrozen Turnip Greens, Unprepared13644.2311.20.52050NANANANA3433.7
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids10001.90.230.710.40626.3NANANA3417.6
Frozen TurnipsFrozen Turnips, Unprepared187530.321.20.36055NANANANA33.819.5
Cooked Broccoli RaabBroccoli raab, cooked12006.241.072.40.37037.47.442.882.761.833.646
Boiled KaleBoiled and Drained Kale833101.463.12.4044103.54.52.133.324.5
Salted Mustard CabbageCabbage, mustard, salted10711.070.140.280.2060.315NANANA33.211.8
Water ConvolvulusRaw Water Convolvulus 15793.16NANANA049.4NANANANA3341
Yellow Snap BeansRaw Yellow Snap Beans9681.160.250.350.2206931.6NANANA3317.6
Orange PeelRaw Orange Peel3090.620.0740.0340.09077.3NANANANA32.84.64
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared9093.360.440.870.65058.7NANANANA32.724.5
Sour Cucumber PicklesPickles, cucumber, sour27275.451.41.250.93061.629NANANA32.79
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium27275.451.41.250.93061.629NANANA32.79
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach8827.681.43.270042.44.50.791.761.8532.635.4
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt23081.60.350.440.25068.327.5NANANA32.314
Cooked ArtichokesBoiled and Drained Artichokes5661.920.450.220.59067.65.60.111.364.1332.316.4
Boiled Beet GreensBoiled and Drained Beet Greens11112.220.340.0670.72060.76.67NANANA32.228.6
Passion-fruit, PurpleRaw Passion-fruit, Purple3092.160.180.0031.27072.334.6NANANA326.8
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 10711.820.470.50.3906920NANANA3216
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans10711.820.470.50.3906920NANANA3216
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli10711.30.190.450.14057.315.8NANANA3233.2
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli10711.180.190.450.14057.415.8NANANA3233.2
New Zealand SpinachRaw New Zealand Spinach21434.30.691.40.28053.66.2NANANA3232
KimchiCabbage Kimchi2000101.342.742.0804821NANANA3222
Frozen BoysenberriesBoysenberries, frozen, unsweetened6001.560.0540.30.5907341.3NANANA326.6
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids8332.10.430.270.73059.4NANANANA31.712
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods15792.840.2201.23068.230.8NANANA31.613.3
AsparagusRaw Asparagus15001.80.60.150.6058.228159.753.4531.533
Boiled Swiss ChardBoiled and Drained Swiss Chard15001.20.180.0450.3806216.5NANANA31.528
FeijoaRaw Feijoa4922.070.510.140.5307540.314.511.414.431.53.5
Canned SpinachCanned Spinach, Solids with Salt13046.521.062.320.43044.35.2NANANA31.336.7
Boiled SpinachBoiled and Drained Spinach13043.40.561.20.220495.6NANANA31.338.7
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared10343.50.541.30.38055.315.2NANANA3131.7
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage100010.130.250.19056.713NANANA3116
Green CauliflowerRaw Green Cauliflower9682.90.4510.2805929.3NANANA3128.5
Cooked Green CauliflowerCauliflower, green, cooked, no salt added9382.90.410.2805929.3NANANA3128.5
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved9093.730.841.20.75NA63.523.612.47.553.733118
Microwaved Green Snap BeansBeans, snap, green, microwaved9094.55NANANANA58.329.3131333121
Macronutrients in Top 100 Fruits, Legumes & Vegetables with the highest Fiber content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all fruits, legumes & vegetables , sorted by most amount of Fiber per 300 calories.
Top 5 fruits, legumes & vegetables with most amount of fiber per 300 calories are:
- Raw Lemon Peel
- Raw Waxgourd
- Boiled and Drained Escarole without Salt
- Raw Witloof Chicory
- Raw Endive