Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868113
WaxgourdRaw Waxgourd7310.88NA15.43852.23NA7312317.7426923.53696112
Boiled EscaroleBoiled and Drained Escarole without Salt15332.92232443313NA73381676.6763323314393
Witloof ChicoryRaw Witloof Chicory5591.5NA7.062942.94NA76562065.9594.7278091
EndiveRaw Endive15292.9NA24.444112.4NA82492355.964723.2275991
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.0689.6
Boiled Turnip GreensBoiled and Drained Turnip Greens34256.33NA205508.43NA725507522.57253.5233087.5
Chicory GreensRaw Chicory Greens21746.4NA19.66529.33NA102291306.529789.13200087
Beet GreensRaw Beet Greens26594.34NA58.415918.9NA9321731820.551368.64206984
Frozen Mustard GreensFrozen Mustard Greens, Unprepared29001.68NA32.33758.48NA750425017.57255.75233082.5
Balsam-pear , PodsRaw Balsam-pear , Pods5591NA12.65002.6NA91287065.914723.5276682.4
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids7892.5318438.73423.97NA526447415.8173955243576.3
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens26581.53NA29.53427.74NA632365815.86585.26246873.7
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated5810.97NA130135511.5NA5165774NA84845144472.6
Canned Grape LeavesGrape leaves, canned209413.3NA21.61012.1NA2462106.52206742.955171.7
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower4470.63NA10.82373.95NA632365815.84743.42247471
NopalesRaw Nopales51251.63NA18.4162514.3NA5008031226567.8294168.8
KohlrabiRaw Kohlrabi4442.4NA7.43522.57NA8526481133700.56168566.7
Cooked NopalesCooked Nopales no Salt54671.63NA16.7156713.6NA533650023.36677314466.7
DockRaw Dock10002.98NA54.523417.93NA1432886420.5914.55211466
Boiled DockBoiled and Drained Dock9502.85NA5222257.58NA1300802522.5754.25234065
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener18500.45NA710011.7NA5090010226501230865
Yambean Raw Yambean 1580.63NA7.91580.79NA23719749.252.62.1118564.5
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves10243.17NA769058.45NA18811042921.41904.76220364.3
Mustard SpinachRaw Mustard Spinach47731.7NA342509.25NA63610205184773.86209563.6
Sweet Potato LeavesRaw Sweet Potato Leaves929NANA11.5833NANA964604810.771.4NA103363
Banana PepperRaw Banana Pepper2591.74NA8.53151.85NA59347415.562414.63170063
Chrysanthemum LeavesRaw Chrysanthemum Leaves24382.85NA4866719.6NA1125118136.25245814.8190462.5
Garland ChrysanthemumRaw Garland Chrysanthemum24382.85NA47.766719.6NA112511813NA245814.8190462.5
CollardsRaw Collards36250.72NA7.3442210.3NA391332820.32663.3140062.5
Boiled Mustard SpinachBoiled and Drained Mustard Spinach49381.56NA252198.44NA563890618.84383.44295362.5
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.0482562.5
Romaine LettuceRaw Cos Or Romaine Lettuce9711.4NA28.54124.56NA882726511.82356.76278361.8
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.16102561.6
Broccoli RaabRaw Broccoli Raab24550.95NA48.65008.98NA1659445522.775017.5210361.4
Coriander LeavesRaw Coriander Leaves14574.9NA38.55659.26NA10431132619.6100011200561
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage11431.04NA10.73575.46NA1393803614.33216.43340160.7
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids42142.96NA547149.9NA75050362598938.2338260.7
Boiled CollardsBoiled and Drained Collards21360.77NA173187.73NA48517737.582273.5136660.6
EggplantRaw Eggplant1801.62NA4.62804.64NA48045806403.2184660
EpazoteRaw Epazote42972.97NA29.4189148.4NA134498911467217139459.4
Chanterelle MushroomsRaw Chanterelle Mushrooms2345.5NA54.22034.47NA891790634.414111140459.4
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash4692.6NA10.35944NA87543756.2531.37.5296959.4
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice10311.63159183132.13NA5315969223133.75296159.4
Mustard GreensRaw Mustard Greens21303.06NA30.4593NANA1074711116.73704.63168059.3
Grape LeavesRaw Grape Leaves19522.23NA1451115.3NA48914624.8448.43.639459
Canned Hot Pickled PeppersPeppers, hot pickled, canned13861.02NA7.271361.2NA29525689.1325002.05205059
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens26212.6NA33.44488.2NA586386220.72597.07155958.6
KaleRaw Kale36290.76NA2347113NA7864971137575.57128058.6
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage6251.1NA7.95003.17NA688383314.65004.8191758.3
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote2712.3NA4.62503.52NA60436046.25216.46194658.3
Boiled Drumstick PodsBoiled and Drained Drumstick Pods2781.1NA6.255833.35NA68163479.725975.83122858.3
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach20003.2NA27.5133322NA917425037.5445813395058.3
Canned Spinach with LiquidsCanned Spinach Solids and Liquids21843.05NA41.6147413NA842605331.6197411245358
Serrano PeppersRaw Serrano Peppers1722NA13.43442.92NA62547666.251564.06141058
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared10770.73NA15.63465.65NA9624077544629.23175957.7
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum17253.33NA944508.88NA1075142257.513255231257.5
ArtichokesRaw Artichokes4682.46NA13.66382.72NA95739362.1310005.290457.4
Savoy CabbageRaw Savoy Cabbage6481.15NA7.45193.33NA778425916.75195168557.4
CeleryRaw Celery14291.251437.143933.680857928614.328574.64340857
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared27141.2NA394295.24NA571195221.44293.8221757
Cooked Chinese BroccoliBroccoli, chinese, cooked22731.4NA12.74096NA932593229.51598.86212657
Boiled OkraBoiled and Drained Okra17501.93NA6.368186.7NA72730689.11369.77210457
Frozen Turnip GreensFrozen Turnip Greens, Unprepared26821.3NA34.36148.4NA614418220.52733.86211257
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids4831.33NA16.52506.37NA50018173555674.5151256.7
Frozen TurnipsFrozen Turnips, Unprepared7191.4NA223132.2NA625428112.57814.38299056.3
Cooked Broccoli RaabBroccoli raab, cooked23601.5NA25.45407.6NA1640686026112011182856
Boiled KaleBoiled and Drained Kale20830.93NA11.73477.53NA583200012.52223.75124855.6
Salted Mustard CabbageCabbage, mustard, salted11960.61NA12.52683.9NA482439316128045.36164555.4
Water ConvolvulusRaw Water Convolvulus 20260.61NA4418684.2NA1026821123.729744.74243355.3
Yellow Snap BeansRaw Yellow Snap Beans5971.1NA16.84033.45NA61333719.68973.87145655
Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.337454.6
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared30450.8NA16.24399.6NA409383321.27273.94135754.5
Sour Cucumber PicklesPickles, cucumber, sour03.86NA181820.5NA63610450549090.91427654.5
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium03.86NA181820.5NA636104508180.91427654.5
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach22502.37NA29120610.5NA73544418114267.2130854.4
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt4623.08NA27.35003.73NA80836927.719211369454
Cooked ArtichokesBoiled and Drained Artichokes1981.2NA5.753962.12NA68926981.95663.7779353.8
Boiled Beet GreensBoiled and Drained Beet Greens21114.65NA3512599.5NA7591683316.744639.26165153.7
Passion-fruit, PurpleRaw Passion-fruit, Purple620.44NA8.25149NANA35117943.11440.5237653.6
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 7501.05NA11.83395.14NA51828397.14184.3163353.6
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans8751.1NA15.74295.77NA55422507.141618.57163353.6
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli5890.61NA112324NA875253612.51965162053.6
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli9110.77NA113575.8NA9823214344295.36162053.6
New Zealand SpinachRaw New Zealand Spinach20713.32NA28.6139323NA1000464325464313.6335753.6
KimchiCabbage Kimchi11000.8NA83.3467NANA800503316.7166007.33314353.3
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.285953
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids2921.445149.032085.93NA51419172.7831117.1125352.8
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods2370.87NA104212.26NA94783955.2615820.3247252.6
AsparagusRaw Asparagus6004.73NA53.53503.95NA1300505057.55013.5233152.5
Boiled Swiss ChardBoiled and Drained Swiss Chard14504.08NA56.521508.35NA8251372522.544758.25231652.5
FeijoaRaw Feijoa1390.3NA1.1573.80.69NA1561410NA24.60.4968352.5
Canned SpinachCanned Spinach, Solids with Salt27613.9NA50165213NA957752230.4700010199552
Boiled SpinachBoiled and Drained Spinach29573.882277.6189120.3NA12171013032.6152216.5198352
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared7070.62NA12.42764.4NA1017431032.82935.86156151.7
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage8000.42NA8.172003.97NA7171421716.746173.33152351.7
Green CauliflowerRaw Green Cauliflower5320.66NA11.83234NA100048399.6837110.3144851.6
Cooked Green CauliflowerCauliflower, green, cooked, no salt added5000.63NA11.32973.8NA891434412.53599.84139851.6
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved9241NA124395NA63635911545.54.7136351.5
Microwaved Green Snap BeansBeans, snap, green, microwaved8331.36NA12.64245.03NA7424894NA45.55.76136451.5
Minerals in Top 100 Fruits, Legumes & Vegetables with the highest Fiber content per 500 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 500 calories.
Top 5 fruits, legumes & vegetables with most amount of fiber per 500 calories are:
- Raw Lemon Peel
- Raw Waxgourd
- Boiled and Drained Escarole without Salt
- Raw Witloof Chicory
- Raw Endive