Lemon PeelRaw Lemon Peel190.380.512.552.041.1NA83082301.6067.7
WaxgourdRaw Waxgourd00.922.549.233.070.81NA11503000NANA67
Boiled EscaroleBoiled and Drained Escarole without Salt18801.181.246.2416.50.32NA156006608423856
Witloof ChicoryRaw Witloof Chicory17.61.10.482.822.560.74NA653049.40NANA54.7
EndiveRaw Endive19061.41.327.06160.35NA2506011507.76407654.7
Carob flourCarob flour1.350.0720.622.560.0640.49NA3900.2700.85053.8
Boiled Turnip GreensBoiled and Drained Turnip Greens57150.681.086.174.12.7NA17700411028551452.5
Chicory GreensRaw Chicory Greens37300.781.36.52151.37NA14350313029.5388252
Beet GreensRaw Beet Greens43091.3635.453.41.45NA2050409020.5545550.5
Frozen Mustard GreensFrozen Mustard Greens, Unprepared38700.720.924.70.291.97NA207003800NANA49.5
Balsam-pear , PodsRaw Balsam-pear , Pods4240.710.717.063.740.76NA1271014820NANA49.4
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
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated4740.581.844.45NA0.29NA2232.6341456.5NA43.5
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
NopalesRaw Nopales4310.230.777.73.131.3NA56.30174009941.3
KohlrabiRaw Kohlrabi22.20.560.224.441.831.67NA178068905.331.140
Cooked NopalesCooked Nopales no Salt4400.220.85.931.34NA6001060010240
DockRaw Dock27270.551.366.80.561.66NA17706550NANA39.5
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
Yambean Raw Yambean 7.90.160.231.581.070.33NA95015903.632.3738.7
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves11430.971.94120.62.8NA357014.3013.7154338.6
Mustard SpinachRaw Mustard Spinach67500.931.279.252.432.1NA2168017730NANA38
Sweet Potato LeavesRaw Sweet Potato Leaves13501.12.468.071.61.36NANA078.60NA215938
Banana PepperRaw Banana Pepper1890.90.6142.943.97NA322091907.6710637.8
Chrysanthemum LeavesRaw Chrysanthemum Leaves11751.631.86.642.762.2NA2213017.50NANA37.5
Garland ChrysanthemumRaw Garland Chrysanthemum14501.631.86.642.762.2NA2213017.50NA437537.5
CollardsRaw Collards23530.511.26.962.51.55NA12090331021409837.5
Boiled Mustard SpinachBoiled and Drained Mustard Spinach76880.771.168.062.231.8NA1369012190NANA37.5
RaspberriesRaw Raspberries11.50.180.223.451.90.3219.81210151054537.5
Romaine LettuceRaw Cos Or Romaine Lettuce76941.271.25.522.51.3NA2400070.602.3180937
BlackberriesRaw Blackberries76.70.140.184.51.930.21NA174014708.1613837
Broccoli RaabRaw Broccoli Raab17862.21.7616.74.42.33NA11320275022305537
Coriander LeavesRaw Coriander Leaves43960.872.114.57.431.94NA8090352032.6404336.5
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
EggplantRaw Eggplant120.470.447.83.371NA264026.403.64236
EpazoteRaw Epazote280.263.2661.681.43NA2016033.80NANA35.6
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.14238.3100.41NA18.8NANA1988NANA35.6
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
Mustard GreensRaw Mustard Greens16780.891.228.92.332NA1330778022.3286135.6
Grape LeavesRaw Grape Leaves44390.131.147.60.751.3NA26803606.4535035.5
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
KaleRaw Kale20660.972.97103.171.26NA531080105.66333935
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
Serrano PeppersRaw Serrano Peppers4410.510.7614.41.884.73NA216042106.4711134.7
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6000.611.15.423.21.5NA773065101493634.6
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum19350.322.4110.631.77NA7500359037.5214134.5
ArtichokesRaw Artichokes6.40.460.426.682.160.74NA434074.701.29434.5
Savoy CabbageRaw Savoy Cabbage5560.780.333.332.082.1NA889034401.976434.4
CeleryRaw Celery4710.451.226.865.271.6NA771066.405.862834.3
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared43570.631.265.541.761.06NA58603690NANA34.3
Cooked Chinese BroccoliBroccoli, chinese, cooked11181.325.962.170.95NA1350038506.55115634
Boiled OkraBoiled and Drained Okra1911.80.75122.92.55NA627022203.754534
Frozen Turnip GreensFrozen Turnip Greens, Unprepared42140.61.245.221.91.36NA100903650NANA34
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids1100.320.542.051.330.49NA18003100.38034
Frozen TurnipsFrozen Turnips, Unprepared18.80.560.387.520.9NA150082.50NANA33.8
Cooked Broccoli RaabBroccoli raab, cooked27242.031.7245.382.64NA8520444030.4307233.6
Boiled KaleBoiled and Drained Kale12170.531.173.81.40.53NA5420148013.4348833.3
Salted Mustard CabbageCabbage, mustard, salted5250.430.967.723.2NA7710000.21123933.2
Water ConvolvulusRaw Water Convolvulus 49740.471.5814.22.231.5NA90008680NANA33
Yellow Snap BeansRaw Yellow Snap BeansNA0.8117.280.910.72NA358015803.9741833
Orange PeelRaw Orange Peel650.370.282.81.50.54NA930421NA0.77NA32.8
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared41730.4515.8311.05NA66403640NANA32.7
Sour Cucumber PicklesPickles, cucumber, sour27300.2701.040.25NA27.3027.302.45128232.7
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium27300.2701.040.25NA27.3027.302.45128232.7
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach53210.691.553.870.661.2NA1068019.4031.2477132.6
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt1150.370.629.651.10.97NA231062.302.7764.632.3
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
Passion-fruit, PurpleRaw Passion-fruit, Purple19800.44.64NA0.31NA43.309300.0622.1632
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
New Zealand SpinachRaw New Zealand SpinachNA0.862.810.76.76.5NA3210643030.4722132
KimchiCabbage Kimchi1000.24.222NA4.26NA10400002.287232
Frozen BoysenberriesBoysenberries, frozen, unsweetened180.320.224.61.50.34NA378018.605.246.832
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
AsparagusRaw Asparagus5702.152.114.74.11.37NA78008401762431.5
Boiled Swiss ChardBoiled and Drained Swiss Chard45900.511.35.42.451.28NA1350270028.4491031.5
FeijoaRaw Feijoa00.030.0891.451.150.33NA1130162NA0.7917.231.5
Canned SpinachCanned Spinach, Solids with Salt63910.211.85.060.611.3NA12780187025.3602131.3
Boiled SpinachBoiled and Drained Spinach68351.243.086.41.93.16NA19040128027643831.3
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared5900.741.184.782.51.8NA9720707014104931
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage9000.41.82.021NA4200701.2125931
Green CauliflowerRaw Green Cauliflower77.40.770.997.16.742.15NA552085300.3919531
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
Vitamins 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 vitamins 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