Boiled EscaroleBoiled and Drained Escarole without Salt6270.390.412.085.50.11NA52002202.67141318.7
Boiled Turnip GreensBoiled and Drained Turnip Greens19050.230.362.061.370.9NA590013709.4183817.5
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
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
Cooked NopalesCooked Nopales no Salt1470.0730.271.9710.45NA20035.3003413.3
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
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves3810.320.654.050.20.93NA11904.7604.5751413
Boiled Mustard SpinachBoiled and Drained Mustard Spinach25630.260.392.70.740.61NA45604060NANA12.5
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
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
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
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
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum6450.110.83.60.210.59NA2500120012.571411.5
Cooked Chinese BroccoliBroccoli, chinese, cooked3730.430.6620.720.32NA450012802.238511.4
Boiled OkraBoiled and Drained Okra63.60.60.253.960.970.85NA20907401.2318211.4
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids36.70.110.180.680.440.16NA60010.300.126.711.3
Cooked Broccoli RaabBroccoli raab, cooked9080.680.568.061.80.88NA2840148010102411
Boiled KaleBoiled and Drained Kale4060.180.391.270.470.18NA181049.404.47116311
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach17740.230.521.30.220.4NA35606.47010.4159011
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
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
KimchiCabbage Kimchi33.30.0671.47.33NA1.42NA3470000.7329110.7
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
Boiled Swiss ChardBoiled and Drained Swiss Chard15300.170.431.80.820.43NA4509009.45163710.5
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
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
Cooked Frozen ArtichokesBoiled and Drained Frozen Artichokes2.220.140.352.030.440.19NA26401100.362810.2
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids1070.170.341.330.710.2NA120022.700.93NA10
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt86.70.10.131.330.710.2NA173014.700.1319310
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids26.70.170.341.330.710.2NA120026.701.5320810
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt26.70.170.341.330.710.2NA120022.700.220810
Boiled CauliflowerBoiled and Drained Cauliflower4.350.180.231.82.20.75NA191019300.36010
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts1100.250.271.280.810.69NA240010901.24619.76
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash6670.140.0931.10.990.34NA33.3021.700.43.339.67
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids3150.160.141.51.540.7NA5203702.5647.89.63
Canned MushroomsCanned Mushrooms, Solids00.340.0846.373.240.24NA4800320.0409.6
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus13000.250.42.50.630.41NA1750800NANA9.5
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans11.40.210.281.750.210.16NA94027.701.31379.43
Boiled BroccoliBoiled and Drained Broccoli2200.180.351.581.760.57NA309018504.144039.43
Boiled Oriental RadishesBoiled and Drained Oriental Radishes000.140.880.670.22NA100089001.769.4
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids1630.160.311.460.610.28NA113019.40NANA9.38
Cooked Tree FernCooked Tree Fern no Salt2500.758.750.160.45NA37.50750NANA9.25
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried00.250.79.923.50.45NA360054009.23
Boiled Green Snap BeansBoiled and Drained Green Snap Beans910.210.281.750.210.16NA94027.701.31379.14
Cooked Malabar SpinachMalabar spinach, cooked2520.460.563.420.590.37NA496025.70NANA9.13
Cooked AsparagusBoiled and Drained Asparagus2270.740.634.931.020.36NA67703506.82309.1
Boiled TurnipsBoiled and Drained Turnips00.120.11.360.650.3NA41052.700.0910.459.1
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt85.70.0760.220.980.950.14NA114013.300.141859.05
Boiled Red CabbageBoiled and Drained Red Cabbage6.90.240.211.30.530.78NA82.8011900.411648.97
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots22860.0810.11.120.470.23NA29.706.202.7336.88.9
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus2220.360.575.770.880.11NA750013606.674448.9
Boiled CeleryBoiled and Drained Celery1440.130.392.071.760.48NA18303401.942108.9
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips12310.140.191.40.240.19NA9405206.111868.86
Boiled Dandelion GreensBoiled and Drained Dandelion Greens10360.390.531.560.170.48NA39.4054.507.416718.8
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips00.150.122.430.610.29NA34.801700.0870.438.7
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 820.0730.210.940.910.14NA127012.700.141778.64
Boiled CarrotsBoiled and Drained Carrots24340.190.131.840.660.44NA40010.302.94398.57
Canned Hearts Of PalmHearts of palm, canned00.0390.21.560.450.079NA139028.20NANA8.57
Canned AsparagusCanned Asparagus Solids2160.320.535.020.730.58NA50509706.422178.42
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots00.170.422.50.550.82NA16.7000NANA8.33
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage17670.270.533.570.661.4NA342021700.752838.33
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt8830.581.65.280.180.3NA20001480NANA8.33
Boiled CabbageBoiled and Drained Cabbage17.40.270.171.080.760.49NA130016300.614738.26
Canned PimentoPimento, canned5780.0740.262.670.0430.93NA26036903368.26
Canned Green Chili PeppersPeppers, chili, green, canned28.60.0480.1430.40.57NA25701630NANA8.1
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered NA0.190.152.60.960.25NA26.7056.70NANA8
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt13950.180.0432.420.90.31NA47.5037.803.232.58
Boiled White MushroomsBoiled and Drained White Mushrooms00.261.07167.70.34NA64.3014.328.60.03607.86
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt37.50.30.0231.570.90.35NA34019.30NANA7.86
Canned Straw MushroomsCanned Straw Mushrooms, Solids00.0410.220.71.30.044NA11900NANANA7.8
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards15970.130.321.760.320.32NA211073.303.4717317.78
Boiled CardoonBoiled and Drained Cardoon27.30.0820.141.340.440.19NA10007.730NANA7.73
Boiled Mustard GreensBoiled and Drained Mustard Greens23770.160.241.670.460.38NA34.609706.8522807.7
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin530.240.242.271.560.26NA47021.800.7124.77.65
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash1210.290.0241.560.890.34NA32.40190NANA7.65
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UVNA0.251.421.64.340.42NA65.5NA01807007.6
Grilled Portabella MushroomsMushrooms, portabella, grilled00.251.421.64.340.4238.365.50048.3007.6
Baked Winter SquashBaked All Varieties Winter Squash7050.0430.181.340.630.44NA5402600.32127.57
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots21750.351.255.50.20.56NA45041004.255407.5
Canned Bamboo ShootsCanned Bamboo Shoots, Solids5.260.140.140.740.480.72NA15.805.803.307.37
Cooked Frozen OkraBoiled and Drained Frozen Okra51.70.250.332.120.720.13NA34503301.11657.24
Vitamins in Top 100 Cooked Vegetables with the highest Fiber content per 100 kcal
In the above table you can find and compare the amount of vitamins in cooked vegetables , sorted by most amount of Fiber per 100 calories.
Top 5 cooked vegetables with most amount of fiber per 100 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