Lemon PeelRaw Lemon Peel6.40.130.170.850.680.37NA27.7027400.53022.6
WaxgourdRaw Waxgourd00.310.853.081.020.27NA38.501000NANA22.3
Boiled EscaroleBoiled and Drained Escarole without Salt6270.390.412.085.50.11NA52002202.67141318.7
Witloof ChicoryRaw Witloof Chicory5.90.360.160.940.850.25NA218016.50NANA18.2
EndiveRaw Endive6350.470.442.355.30.12NA835038.202.6135918.2
Carob flourCarob flour0.450.0240.210.850.0210.16NA1300.0900.28018
Boiled Turnip GreensBoiled and Drained Turnip Greens19050.230.362.061.370.9NA590013709.4183817.5
Chicory GreensRaw Chicory Greens12430.260.432.175.040.46NA478010409.83129417.4
Beet GreensRaw Beet Greens14360.4511.81.140.48NA68013606.8181817
Frozen Mustard GreensFrozen Mustard Greens, Unprepared12900.240.311.570.0950.66NA69001270NANA16.5
Balsam-pear , PodsRaw Balsam-pear , Pods1410.240.242.351.250.25NA42404940NANA16.5
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids5.260.110.120.750.490.68NA126077.400.7468.415.3
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens18630.210.281.360.0840.57NA368072.607.1176414.7
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1580.190.611.5NA0.097NA740.8711.348.42.16NA14.5
Canned Grape LeavesGrape leaves, canned3810.0930.536.536.20.2NA113016.402.614114.3
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower00.190.281.630.520.46NA216016500.3262.614.2
NopalesRaw Nopales1440.0750.262.561.040.44NA18.8058003313.8
KohlrabiRaw Kohlrabi7.40.190.0741.50.610.56NA59.3023001.780.3713.3
Cooked NopalesCooked Nopales no Salt1470.0730.271.9710.45NA20035.3003413.3
DockRaw Dock9090.180.452.270.190.55NA5902180NANA13
Boiled DockBoiled and Drained Dock8700.170.432.060.180.5NA4001320NANA13
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener00.10.0750.110.740.19NA50000.91113
Yambean Raw Yambean 2.630.0530.0760.530.360.11NA31.605301.20.7913
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves3810.320.654.050.20.93NA11904.7604.5751413
Mustard SpinachRaw Mustard Spinach22500.310.423.10.810.7NA72305910NANA12.7
Sweet Potato LeavesRaw Sweet Potato Leaves4500.370.822.70.540.45NANA0260NA72012.6
Banana PepperRaw Banana Pepper630.30.24.60.981.32NA107030602.563512.6
Chrysanthemum LeavesRaw Chrysanthemum Leaves3920.540.62.20.920.73NA73805.830NANA12.5
Garland ChrysanthemumRaw Garland Chrysanthemum4830.540.62.20.920.73NA73805.830NA145812.5
CollardsRaw Collards7840.170.412.30.830.52NA403011007.06136612.5
Boiled Mustard SpinachBoiled and Drained Mustard Spinach25630.260.392.70.740.61NA45604060NANA12.5
RaspberriesRaw Raspberries3.850.0620.0731.150.630.116.640.4050.401.671512.5
Romaine LettuceRaw Cos Or Romaine Lettuce25650.420.391.840.840.44NA800023.500.7660312.4
BlackberriesRaw Blackberries25.60.0470.061.50.640.07NA5804902.724612.3
Broccoli RaabRaw Broccoli Raab5950.740.595.551.460.78NA37709207.36101812.3
Coriander LeavesRaw Coriander Leaves14650.290.74.842.480.65NA2700117011134812
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage3430.310.313.570.571.26NA37901130NANA12
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids12790.0860.452.60.290.26NA29301110NANA12
Boiled CollardsBoiled and Drained Collards11520.120.321.740.660.39NA48.505502.67123212
EggplantRaw Eggplant40.160.152.61.120.34NA8808.801.21412
EpazoteRaw Epazote9.380.0881.120.560.48NA672011.30NANA12
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0470.6712.83.380.14NA6.25NANA663NANA12
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash250.320.162.90.490.53NA131067.500.752212
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice1383.60.344.450.730.69NA50078.803.71812
Mustard GreensRaw Mustard Greens5590.30.412.960.780.67NA44.4025907.4495412
Grape LeavesRaw Grape Leaves14800.0430.382.540.250.43NA89.201202.1511712
Canned Hot Pickled PeppersPeppers, hot pickled, canned1950.170.11.560.910.48NA5905604.110012
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens18550.190.261.60.240.23NA13407509.17178911.7
KaleRaw Kale6890.320.993.371.060.42NA177026701.9111311.7
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage1830.210.0830.10.660.63NA1920710NANA11.7
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote00.110.171.751.70.49NA75033.300.5819.611.7
Boiled Drumstick PodsBoiled and Drained Drumstick Pods110.130.191.641.950.31NA83.302690NANA11.7
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA0.250.893.252.131.98NA66.70133010.3243311.7
Canned Spinach with LiquidsCanned Spinach Solids and Liquids21260.0950.561.430.20.42NA30507108.42200411.6
Serrano PeppersRaw Serrano Peppers1470.170.254.80.631.58NA72014002.163711.6
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2000.20.371.81.070.5NA258021704.731211.5
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum6450.110.83.60.210.59NA2500120012.571411.5
ArtichokesRaw Artichokes2.130.150.142.230.720.25NA14502500.431.511.5
Savoy CabbageRaw Savoy Cabbage1850.260.111.10.690.7NA296011500.6325511.5
CeleryRaw Celery1570.150.412.31.760.53NA25702201.9320911.4
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared14520.210.421.850.590.35NA19501230NANA11.4
Cooked Chinese BroccoliBroccoli, chinese, cooked3730.430.6620.720.32NA450012802.238511.4
Boiled OkraBoiled and Drained Okra63.60.60.253.960.970.85NA20907401.2318211.4
Frozen Turnip GreensFrozen Turnip Greens, Unprepared14050.20.411.740.640.45NA33601220NANA11.4
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids36.70.110.180.680.440.16NA60010.300.126.711.3
Frozen TurnipsFrozen Turnips, Unprepared6.250.190.132.50.660.3NA50027.50NANA11.3
Cooked Broccoli RaabBroccoli raab, cooked9080.680.568.061.80.88NA2840148010102411
Boiled KaleBoiled and Drained Kale4060.180.391.270.470.18NA181049.404.47116311
Salted Mustard CabbageCabbage, mustard, salted1750.140.322.570.661.07NA2570000.07141311
Water ConvolvulusRaw Water Convolvulus 16580.160.534.740.740.51NA30002890NANA11
Yellow Snap BeansRaw Yellow Snap BeansNA0.270.342.430.30.24NA119052.601.3213911
Orange PeelRaw Orange Peel21.60.120.0930.930.510.18NA310140NA0.26NA11
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared13910.150.331.940.330.35NA22101210NANA11
Sour Cucumber PicklesPickles, cucumber, sour9100.09100.350.082NA9.109.100.8242711
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium9100.09100.350.082NA9.109.100.8242711
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach17740.230.521.30.220.4NA35606.47010.4159011
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt38.50.120.213.20.370.32NA77020.800.9221.510.8
Cooked ArtichokesBoiled and Drained Artichokes1.90.0940.172.10.450.15NA16801400.362810.8
Boiled Beet GreensBoiled and Drained Beet Greens14190.431.071.851.20.49NA5209206.7179310.7
Passion-fruit, PurpleRaw Passion-fruit, Purple6600.131.55NA0.1NA14.403100.0210.7210.7
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 750.130.321.370.180.21NA82014.600.1413610.7
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans21.40.130.321.370.180.21NA82014.600.1413610.7
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli1820.20.291.640.980.46NA200014304.731510.7
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli1820.20.291.640.980.46NA107014304.731510.7
New Zealand SpinachRaw New Zealand SpinachNA0.290.933.572.232.17NA1070214010240710.7
KimchiCabbage Kimchi33.30.0671.47.33NA1.42NA3470000.7329110.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened60.110.0741.530.50.11NA12606.201.7415.610.6
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and LiquidsNA0.0940.111.340.320.21NA50010.60NANA10.6
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods31.60.270.281.4710.22NA268017400.7425.310.5
AsparagusRaw Asparagus1900.720.714.91.370.46NA26002805.6520810.5
Boiled Swiss ChardBoiled and Drained Swiss Chard15300.170.431.80.820.43NA4509009.45163710.5
FeijoaRaw Feijoa00.010.030.480.380.11NA37.7054NA0.265.7410.5
Canned SpinachCanned Spinach, Solids with Salt21300.070.61.70.20.43NA42606208.43200710.4
Boiled SpinachBoiled and Drained Spinach22780.411.032.130.631.05NA635042.609.04214610.4
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1970.250.391.60.830.6NA324023604.6635010.3
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage3000.130.60.670.33NA14002.3300.442010.3
Green CauliflowerRaw Green Cauliflower260.260.332.372.250.72NA184028400.136510.3
Cooked Green CauliflowerCauliflower, green, cooked, no salt added220.220.312.132.130.64NA128022700.136510.3
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwavedNA0.220.311.470.510.19NA36.4NA33.3NA1.2717510.3
Microwaved Green Snap BeansBeans, snap, green, microwavedNA0.240.232.340.910.38NA142NA22NANANA10.3
Vitamins 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 vitamins 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