Boiled EscaroleBoiled and Drained Escarole without Salt18801.181.246.2416.50.32NA156006608423856
Boiled Turnip GreensBoiled and Drained Turnip Greens57150.681.086.174.12.7NA17700411028551452.5
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids15.80.330.352.261.472.05NA379023202.220545.8
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens55890.630.844.070.251.7NA11050218021.3529144.2
Canned Grape LeavesGrape leaves, canned11430.281.619.618.60.59NA33904907.842343
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower00.580.844.91.551.4NA647049400.9518842.6
Cooked NopalesCooked Nopales no Salt4400.220.85.931.34NA6001060010240
Boiled DockBoiled and Drained Dock26100.511.36.170.541.5NA12003950NANA39
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener00.30.230.332.20.56NA150002.73339
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves11430.971.94120.62.8NA357014.3013.7154338.6
Boiled Mustard SpinachBoiled and Drained Mustard Spinach76880.771.168.062.231.8NA1369012190NANA37.5
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage10290.940.9410.71.73.8NA113603390NANA36.4
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids38360.261.357.760.860.79NA87903320NANA36.4
Boiled CollardsBoiled and Drained Collards34550.360.965.2321.16NA145016508369636.4
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash750.960.478.71.51.6NA394020302.2565.635.6
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice41310.81.0313.42.22.1NA150023601154.435.6
Canned Hot Pickled PeppersPeppers, hot pickled, canned5860.50.314.682.731.43NA1770168012.329935.5
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens55660.560.774.840.710.69NA4030226027.5536835
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage5500.640.250.321.9NA57502130NANA35
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote00.330.55.255.11.48NA225010001.7558.835
Boiled Drumstick PodsBoiled and Drained Drumstick Pods33.30.380.574.95.840.93NA25008080NANA35
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA0.752.689.756.45.93NA2000400030.8730035
Canned Spinach with LiquidsCanned Spinach Solids and Liquids63790.281.674.280.61.26NA9160213025.3601334.7
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum19350.322.4110.631.77NA7500359037.5214134.5
Cooked Chinese BroccoliBroccoli, chinese, cooked11181.325.962.170.95NA1350038506.55115634
Boiled OkraBoiled and Drained Okra1911.80.75122.92.55NA627022203.754534
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids1100.320.542.051.330.49NA18003100.38034
Cooked Broccoli RaabBroccoli raab, cooked27242.031.7245.382.64NA8520444030.4307233.6
Boiled KaleBoiled and Drained Kale12170.531.173.81.40.53NA5420148013.4348833.3
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach53210.691.553.870.661.2NA1068019.4031.2477132.6
Cooked ArtichokesBoiled and Drained Artichokes5.660.280.56.31.360.46NA50404201.0883.832.3
Boiled Beet GreensBoiled and Drained Beet Greens42561.33.25.543.661.47NA1560277020537832.2
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 2250.380.964.10.530.64NA24604400.4340832
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans64.30.380.964.10.530.64NA24604400.4340832
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli5460.590.874.92.941.4NA600043001494432
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli5460.590.874.92.941.4NA321043001494432
KimchiCabbage Kimchi1000.24.222NA4.26NA10400002.287232
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and LiquidsNA0.280.3340.950.64NA150031.70NANA31.7
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods950.810.844.423.050.65NA805052102.275.831.6
Boiled Swiss ChardBoiled and Drained Swiss Chard45900.511.35.42.451.28NA1350270028.4491031.5
Canned SpinachCanned Spinach, Solids with Salt63910.211.85.060.611.3NA12780187025.3602131.3
Boiled SpinachBoiled and Drained Spinach68351.243.086.41.93.16NA19040128027643831.3
Cooked Green CauliflowerCauliflower, green, cooked, no salt added65.60.660.946.46.41.93NA384068100.3819531
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwavedNA0.660.944.41.530.57NA109NA100NA3.852531
Microwaved Green Snap BeansBeans, snap, green, microwavedNA0.710.687.032.731.13NA427NA66.4NANANA31
Cooked Frozen ArtichokesBoiled and Drained Frozen Artichokes6.670.411.056.11.330.58NA793033.301.078430.7
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids3200.51.0242.120.6NA36006802.8NA30
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt2600.30.442.120.6NA52004400.458030
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids800.51.0242.120.6NA36008004.662430
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt800.51.0242.120.6NA36006800.662430
Boiled CauliflowerBoiled and Drained Cauliflower130.550.685.356.632.26NA574057800.9118030
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts3290.740.813.842.442.06NA721032603.64138229.3
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash20000.420.283.342.971.03NA10006501.21029
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids9440.480.424.484.622.1NA156011107.6714329
Canned MushroomsCanned Mushrooms, Solids01.020.25199.730.73NA14400960.12029
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus39000.751.27.51.91.2NA52502400NANA28.5
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans34.30.630.835.260.630.48NA28308303.9441128.3
Boiled BroccoliBoiled and Drained Broccoli6600.541.054.745.31.7NA9260556012.4120928.3
Boiled Oriental RadishesBoiled and Drained Oriental Radishes000.412.6520.67NA3000266005.328.2
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids4880.470.924.371.840.83NA3380580NANA28
Cooked Tree FernCooked Tree Fern no Salt7502.2526.30.471.34NA11302250NANA27.8
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried00.762.129.810.51.34NA108001620027.7
Boiled Green Snap BeansBoiled and Drained Green Snap Beans2740.630.835.260.630.48NA28308303.9441127.4
Cooked Malabar SpinachMalabar spinach, cooked7571.41.710.31.761.12NA14870770NANA27.4
Cooked AsparagusBoiled and Drained Asparagus6822.21.914.83.071.08NA20320105020.569027.3
Boiled TurnipsBoiled and Drained Turnips00.370.314.081.940.91NA123015800.271.3627.3
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt2570.230.662.942.860.43NA34304000.4355627
Boiled Red CabbageBoiled and Drained Red Cabbage20.70.730.623.951.62.33NA248035601.2449227
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots68590.240.33.371.40.68NA89018.608.211026.8
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus6671.11.717.32.630.33NA22500407020133326.7
Boiled CeleryBoiled and Drained Celery4330.381.176.25.31.43NA550010205.8363026.7
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips36940.430.564.170.710.57NA2830156018.3355826.6
Boiled Dandelion GreensBoiled and Drained Dandelion Greens31091.21.64.670.521.45NA1180164022501326.4
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips00.460.377.31.840.87NA10405100.261.326
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 2450.220.632.82.730.41NA38203800.4153026
Boiled CarrotsBoiled and Drained Carrots73030.570.385.5321.3NA12003108.8311725.7
Canned Hearts Of PalmHearts of palm, canned00.120.614.71.350.24NA418084.60NANA25.7
Canned AsparagusCanned Asparagus Solids6470.961.58152.21.74NA15160291019.365225.3
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots00.51.257.51.652.45NA50000NANA25
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage53000.81.5810.71.984.15NA1025065002.2585025
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt26501.744.75160.550.9NA60004440NANA25
Boiled CabbageBoiled and Drained Cabbage520.80.53.232.271.46NA391048901.83141824.8
Canned PimentoPimento, canned17350.220.788.020.132.8NA78.3011070910824.8
Canned Green Chili PeppersPeppers, chili, green, canned85.70.140.438.961.21.7NA77104890NANA24.3
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered NA0.580.447.82.880.76NA8001700NANA24
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt41850.540.137.272.70.93NA143011309.687.524
Boiled White MushroomsBoiled and Drained White Mushrooms00.783.247.8231NA19304385.70.11023.6
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt1130.890.074.72.71.04NA1020580NANA23.6
Canned Straw MushroomsCanned Straw Mushrooms, Solids00.120.662.13.860.13NA35600NANANA23.4
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards47920.390.965.30.960.95NA6330220010.4519323.3
Boiled CardoonBoiled and Drained Cardoon820.250.4241.320.57NA3000230NANA23
Boiled Mustard GreensBoiled and Drained Mustard Greens71310.470.7351.41.13NA1040292020.5683923
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin1590.720.716.84.680.79NA141065.302.17423
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash3620.880.0714.72.671.03NA97057.40NANA23
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UVNA0.744.1764.7131.26NA197NA054210022.8
Grilled Portabella MushroomsMushrooms, portabella, grilled00.744.1764.7131.26115197001450022.8
Baked Winter SquashBaked All Varieties Winter Squash21160.130.5441.91.3NA16207800.9735.722.7
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots65251.053.7516.50.591.67NA13501230012.8162022.5
Canned Bamboo ShootsCanned Bamboo Shoots, Solids15.80.410.412.21.452.15NA47.4017.409.95022
Cooked Frozen OkraBoiled and Drained Frozen Okra1550.760.996.372.160.38NA103409903.349421.7
Vitamins in Top 100 Cooked Vegetables with the highest Fiber content per 300 kcal
In the above table you can find and compare the amount of vitamins in cooked vegetables , sorted by most amount of Fiber per 300 calories.
Top 5 cooked vegetables with most amount of fiber per 300 calories are:
- Boiled and Drained Escarole without Salt
- Boiled and Drained Turnip Greens
- Canned Sauerkraut Solids and Liquids
- Boiled and Drained Frozen Mustard Greens
- Canned Grape Leaves