Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.652167.7
WaxgourdRaw Waxgourd4380.53NA9.232311.34NA4381384.6256214221867
Boiled EscaroleBoiled and Drained Escarole without Salt9201.7413414.42607.7NA4404900438013.8188656
Witloof ChicoryRaw Witloof Chicory3350.9NA4.241761.76NA45937243.5335.32.82166854.7
EndiveRaw Endive9181.75NA14.62657.4NA49455413.5338814165554.7
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.8453.8
Boiled Turnip GreensBoiled and Drained Turnip Greens20553.8NA123305.06NA435304513.54352.1139852.5
Chicory GreensRaw Chicory Greens13043.85NA11.73915.6NA61354783.95875.48120052
Beet GreensRaw Beet Greens15952.6NA359555.33NA5591039112.330825.2124150.5
Frozen Mustard GreensFrozen Mustard Greens, Unprepared17401NA19.42255.1NA450255010.54353.45139849.5
Balsam-pear , PodsRaw Balsam-pear , Pods3350.6NA7.63001.57NA54752243.5388.214165949.4
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids4741.511123.22052.4NA31626849.47104373146145.8
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens15950.92NA17.72054.64NA37921959.473953.16148144.2
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated3480.58NA788136.87NA3103465NA5090386743.5
Canned Grape LeavesGrape leaves, canned12578NA13611.26NA1481263.9124041.7433143
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower2680.38NA6.471422.37NA37921959.472842.05148442.6
NopalesRaw Nopales30750.98NA119758.57NA3004819133944.7176541.3
KohlrabiRaw Kohlrabi2671.43NA4.442111.54NA51138897.782220.33101140
Cooked NopalesCooked Nopales no Salt32800.98NA109408.16NA3203900144004.2188640
DockRaw Dock6001.8NA32.714054.76NA859531812.354.52.73126839.5
Boiled DockBoiled and Drained Dock5701.7NA3113354.55NA780481513.5452.55140439
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener11100.27NA4.2607.02NA305406135900.6138539
Yambean Raw Yambean 950.38NA4.74950.47NA14211845.5331.61.2671138.7
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves6141.9NA45.75435.07NA11296257131142.86132238.6
Mustard SpinachRaw Mustard Spinach28641.02NA20.51505.55NA3826123112862.3125738
Sweet Potato LeavesRaw Sweet Potato Leaves557NANA6.93500NANA57936296.4343NA62038
Banana PepperRaw Banana Pepper1561.04NA5.11891.1NA35628443.331442.78102037.8
Chrysanthemum LeavesRaw Chrysanthemum Leaves14631.7NA28.840011.8NA67570883.7514758.88114337.5
Garland ChrysanthemumRaw Garland Chrysanthemum14631.7NA28.640011.8NA6757088NA14758.88114337.5
CollardsRaw Collards21750.43NA4.42536.17NA2341997121591.9784037.5
Boiled Mustard SpinachBoiled and Drained Mustard Spinach29630.94NA151315.06NA338534411.32632.06177237.5
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.4249537.5
Romaine LettuceRaw Cos Or Romaine Lettuce5820.85NA172472.74NA52943597.061414.06167037
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.761537
Broccoli RaabRaw Broccoli Raab14730.57NA293005.4NA995267313.645010.5126237
Coriander LeavesRaw Coriander Leaves8742.93NA233395.56NA626679611.76006.52120336.5
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage6860.62NA6.432143.28NA83648218.571933.86204136.4
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids25291.78NA32.44295.94NA45030211559364.93202936.4
Boiled CollardsBoiled and Drained Collards12820.46NA10.31914.64NA29110644.551362.182036.4
EggplantRaw Eggplant1080.97NA2.761682.8NA28827483.6241.92110836
EpazoteRaw Epazote25781.8NA17.6113429NA80659348.4440310.383635.6
Chanterelle MushroomsRaw Chanterelle Mushrooms1413.3NA32.51222.7NA534474420.684.46.6684235.6
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash2811.56NA6.23562.4NA52526253.7518.84.5178135.6
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice6190.989610.71881.28NA3193581131882.25177735.6
Mustard GreensRaw Mustard Greens12781.83NA18.2356NANA6444267102222.78100835.6
Grape LeavesRaw Grape Leaves11711.34NA8.53069.2NA2948772.9292.1623735.5
Canned Hot Pickled PeppersPeppers, hot pickled, canned8320.61NA4.36820.71NA17715415.45195001.23123035.5
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens15721.55NA202694.9NA352231712.41554.2493535
KaleRaw Kale21770.45NA13.72837.9NA47129837.74543.3476835
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage3750.65NA4.753001.9NA41323008.753002.88115035
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote1631.38NA2.751502.1NA36321633.7512.53.88116835
Boiled Drumstick PodsBoiled and Drained Drumstick Pods1670.65NA3.753502NA40838085.833583.573735
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach12001.93NA16.580013NA550255022.526757.75237035
Canned Spinach with LiquidsCanned Spinach Solids and Liquids13111.83NA258847.8NA50536321911846.63147234.7
Serrano PeppersRaw Serrano Peppers1031.2NA8.062061.75NA37528593.75942.4484634.7
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6460.44NA9.352083.4NA577244632.32775.54105534.6
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum10352NA562705.33NA64585354.57953138734.5
ArtichokesRaw Artichokes2811.47NA8.173831.63NA57423621.286003.1354234.5
Savoy CabbageRaw Savoy Cabbage3890.69NA4.443112NA4672556103113101134.4
CeleryRaw Celery8570.7585.74.32362.2051455718.5717142.8204534.3
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared16290.73NA23.32573.14NA3431171132572.3133034.3
Cooked Chinese BroccoliBroccoli, chinese, cooked13640.83NA7.642453.6NA559355917.7955.3127634
Boiled OkraBoiled and Drained Okra10501.16NA3.84914NA43618415.45825.86126234
Frozen Turnip GreensFrozen Turnip Greens, Unprepared16090.78NA20.63685.03NA368250912.31642.3126734
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids2900.8NA9.91503.82NA30010902133402.790734
Frozen TurnipsFrozen Turnips, Unprepared4310.84NA131881.33NA37525697.54692.63179433.8
Cooked Broccoli RaabBroccoli raab, cooked14160.9NA15.23244.56NA984411615.66726.5109733.6
Boiled KaleBoiled and Drained Kale12500.56NA72084.5NA35012007.51332.2574933.3
Salted Mustard CabbageCabbage, mustard, salted7180.36NA7.51612.34NA28926369.6476823.298733.2
Water ConvolvulusRaw Water Convolvulus 12160.36NA26.411212.53NA616492614.217842.84146033
Yellow Snap BeansRaw Yellow Snap Beans3580.67NA102422.07NA36820235.8582.3287433
Orange PeelRaw Orange Peel4980.28NA2.4768NANA656563.19.280.7722432.8
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared18270.48NA9.732645.75NA245230012.74362.3681432.7
Sour Cucumber PicklesPickles, cucumber, sour02.3NA111090.3NA3826270329450.55256632.7
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium02.3NA111090.3NA38262704910.55256632.7
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach13501.42NA17.37246.33NA441266548.58564.3278532.6
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt2771.85NA16.43002.24NA48522154.61156.7221632.3
Cooked ArtichokesBoiled and Drained Artichokes1190.72NA3.452381.27NA41316191.133402.2647632.3
Boiled Beet GreensBoiled and Drained Beet Greens12672.8NA217565.7NA456101001026785.5699032.2
Passion-fruit, PurpleRaw Passion-fruit, Purple370.27NA4.9589.7NANA21010761.8686.60.3122632
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 4500.63NA7.072043.1NA31117044.310.72.5798032
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans5250.65NA9.432573.46NA33213504.3965.1498032
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli3540.36NA6.541392.4NA52515217.5118397232
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli5460.46NA6.542143.5NA589192920.42573.297232
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.14201432
KimchiCabbage Kimchi6600.48NA50280NANA48030201099604.4188632
Frozen BoysenberriesBoysenberries, frozen, unsweetened1620.48NA5.1963.3NA1628341.261.3251532
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids1750.873085.41253.56NA30811501.6718674.2575231.7
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods1420.52NA62531.36NA56850373.169512148331.6
AsparagusRaw Asparagus3602.84NA322102.37NA780303034.5308.1139831.5
Boiled Swiss ChardBoiled and Drained Swiss Chard8702.45NA3412905NA495823513.526854.95139031.5
FeijoaRaw Feijoa83.60.18NA0.6944.30.41NA93846NA14.80.341031.5
Canned SpinachCanned Spinach, Solids with Salt16572.35NA309917.8NA574451318.342006119731.3
Boiled SpinachBoiled and Drained Spinach17742.2749346.6113512NA730607819.69139.9119031.3
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared4240.37NA7.451662.65NA610258619.71763.593731
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA4308530102770291431
Green CauliflowerRaw Green Cauliflower3190.4NA7.061942.4NA60029035.82236.286931
Cooked Green CauliflowerCauliflower, green, cooked, no salt added3000.38NA6.751782.27NA53426067.52165.983931
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved5550.6NA7.272643NA38221559.127.32.881831
Microwaved Green Snap BeansBeans, snap, green, microwaved5000.82NA7.552553NA4452936NA27.33.4581931
Minerals 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 minerals 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