Lemon PeelRaw Lemon Peel320.640.854.263.41.83NA1380137202.660113
WaxgourdRaw Waxgourd01.544.2315.45.11.35NA19205000NANA112
Boiled EscaroleBoiled and Drained Escarole without Salt31331.972.0710.427.50.53NA26000110013.3706393
Witloof ChicoryRaw Witloof Chicory29.41.820.794.74.261.24NA1088082.40NANA91
EndiveRaw Endive31762.352.211.826.50.59NA41760191013679491
Carob flourCarob flour2.250.121.044.270.110.82NA65.300.4501.4089.6
Boiled Turnip GreensBoiled and Drained Turnip Greens95251.131.810.36.854.5NA29500685047919087.5
Chicory GreensRaw Chicory Greens62171.32.171125.22.3NA23910522049647087
Beet GreensRaw Beet Greens71822.2759.15.72.4NA3410682034909184
Frozen Mustard GreensFrozen Mustard Greens, Unprepared64501.21.537.850.483.28NA345006330NANA82.5
Balsam-pear , PodsRaw Balsam-pear , Pods7061.181.1811.86.241.26NA2118024710NANA82.4
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids26.30.550.583.762.453.42NA632038703.734276.3
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens93161.051.46.80.422.84NA18420363035.5881873.7
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated7900.973.067.4NA0.48NA3714.3556.524211NA72.6
Canned Grape LeavesGrape leaves, canned19060.462.6432.6310.99NA56508201370571.7
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower00.971.48.162.582.3NA1079082401.5831371
NopalesRaw Nopales7190.381.3135.22.2NA9402910016668.8
KohlrabiRaw Kohlrabi370.930.377.43.062.78NA2960114808.91.8566.7
Cooked NopalesCooked Nopales no Salt7330.371.339.8752.23NA10001770017066.7
DockRaw Dock45450.912.2711.40.932.77NA295010910NANA66
Boiled DockBoiled and Drained Dock43500.852.1510.30.92.5NA20006580NANA65
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener00.50.380.553.70.93NA250004.55565
Yambean Raw Yambean 130.260.382.631.780.55NA158026606.053.9564.5
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves19051.63.2420.214.67NA595024023257164.3
Mustard SpinachRaw Mustard Spinach112501.552.115.44.053.48NA3614029550NANA63.6
Sweet Potato LeavesRaw Sweet Potato Leaves22501.864.113.52.682.26NANA01310NA359863
Banana PepperRaw Banana Pepper3151.51234.96.6NA53701531012.817663
Chrysanthemum LeavesRaw Chrysanthemum Leaves19582.73114.63.67NA36880290NANA62.5
Garland ChrysanthemumRaw Garland Chrysanthemum24172.73114.63.67NA36880290NA729262.5
CollardsRaw Collards39220.842.0311.64.172.58NA20160552035.3683062.5
Boiled Mustard SpinachBoiled and Drained Mustard Spinach128131.31.9413.43.73.03NA2281020310NANA62.5
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.377562.5
Romaine LettuceRaw Cos Or Romaine Lettuce128242.11.979.24.182.18NA4000011803.82301561.8
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.623061.6
Broccoli RaabRaw Broccoli Raab29773.72.9327.87.33.9NA18860459037509161.4
Coriander LeavesRaw Coriander Leaves73261.463.5224.212.43.24NA13480587054.3673961
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage17141.571.57182.866.32NA189305640NANA60.7
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids63930.432.25131.431.32NA146405540NANA60.7
Boiled CollardsBoiled and Drained Collards57580.611.68.73.31.94NA2420276013.3616160.6
EggplantRaw Eggplant200.780.74135.621.68NA440044067060
EpazoteRaw Epazote470.445.44102.82.38NA3359056.30NANA59.4
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.233.3664170.69NA31.3NANA3313NANA59.4
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash1251.60.7814.52.472.66NA656033803.7510959.4
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice688181.722.33.663.47NA2500394018.49159.4
Mustard GreensRaw Mustard Greens27961.52.04153.93.33NA22201296037.2476959.3
Grape LeavesRaw Grape Leaves73980.221.912.71.242.15NA446059.7010.858459
Canned Hot Pickled PeppersPeppers, hot pickled, canned9770.840.527.84.552.4NA2950280020.549859
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens92760.931.288.071.21.16NA6720376046894758.6
KaleRaw Kale34431.64.96175.32.1NA8860133409.43556658.6
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage9171.060.420.53.33.17NA95803540NANA58.3
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote00.540.838.758.52.46NA375016702.99858.3
Boiled Drumstick PodsBoiled and Drained Drumstick Pods55.60.640.948.29.741.56NA417013470NANA58.3
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA1.254.4616.310.79.88NA3330667051.31216758.3
Canned Spinach with LiquidsCanned Spinach Solids and Liquids106320.472.87.1312.1NA152603550421002158
Serrano PeppersRaw Serrano Peppers7340.841.27243.137.9NA3590702010.818458
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared100011.859.045.372.5NA128801085023.5156057.7
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum32250.534181.052.95NA12500598062.5356857.5
ArtichokesRaw Artichokes10.60.770.7113.61.23NA723012402.0215757.4
Savoy CabbageRaw Savoy Cabbage9261.30.565.563.463.5NA1481057403.15127457.4
CeleryRaw Celery7860.752.0411.48.82.64NA1286011109.64104657
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared72621.052.19.242.931.76NA97606140NANA57
Cooked Chinese BroccoliBroccoli, chinese, cooked18642.163.39.933.61.6NA22500641011192757
Boiled OkraBoiled and Drained Okra31831.2519.84.844.25NA1045037006.1490957
Frozen Turnip GreensFrozen Turnip Greens, Unprepared702312.078.73.22.27NA168206090NANA57
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids1830.530.93.42.20.82NA300051.700.513356.7
Frozen TurnipsFrozen Turnips, Unprepared31.30.940.6312.53.31.5NA25001380NANA56.3
Cooked Broccoli RaabBroccoli raab, cooked45403.382.840.38.964.4NA14200740050.6512056
Boiled KaleBoiled and Drained Kale20280.881.946.352.360.88NA9030247022.4581355.6
Salted Mustard CabbageCabbage, mustard, salted8750.711.6133.325.36NA12860000.36206455.4
Water ConvolvulusRaw Water Convolvulus 82890.792.6323.73.72.53NA1500014470NANA55.3
Yellow Snap BeansRaw Yellow Snap BeansNA1.351.7121.51.2NA597026306.669755
Orange PeelRaw Orange Peel1080.620.464.642.530.91NA1550701NA1.3NA54.6
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared69550.761.679.71.671.74NA110606060NANA54.5
Sour Cucumber PicklesPickles, cucumber, sour45500.4501.730.41NA45.5045.504.1213654.5
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium45500.4501.730.41NA45.5045.504.1213654.5
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach88681.152.66.461.12NA1779032.4052795154.4
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt1920.621.04161.851.6NA385010404.610854
Cooked ArtichokesBoiled and Drained Artichokes9.430.470.8410.52.260.76NA84007001.814053.8
Boiled Beet GreensBoiled and Drained Beet Greens70932.175.359.246.12.44NA2590461033.5896353.7
Passion-fruit, PurpleRaw Passion-fruit, Purple33000.677.73NA0.52NA72015500.13.653.6
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 3750.631.66.840.881.07NA411073.200.7168053.6
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans1070.631.66.840.881.07NA411073.200.7168053.6
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli9110.981.458.184.92.32NA10000716023.6157353.6
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli9110.981.458.184.92.32NA5360716023.6157353.6
New Zealand SpinachRaw New Zealand SpinachNA1.434.64181111NA53601071050.71203653.6
KimchiCabbage Kimchi1670.33736.7NA7.1NA17330003.67145353.3
Frozen BoysenberriesBoysenberries, frozen, unsweetened300.530.377.672.50.56NA63003108.77853
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and LiquidsNA0.470.566.71.61.07NA250052.80NANA52.8
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods1581.341.47.375.081.08NA1342086803.712652.6
AsparagusRaw Asparagus9503.583.5324.56.852.28NA13000140028.3104052.5
Boiled Swiss ChardBoiled and Drained Swiss Chard76500.852.1594.082.13NA2250450047.3818352.5
FeijoaRaw Feijoa00.0490.152.41.90.55NA1890270NA1.328.752.5
Canned SpinachCanned Spinach, Solids with Salt106520.3538.431.022.17NA213003110421003552
Boiled SpinachBoiled and Drained Spinach113912.075.1310.73.155.26NA31740213045.21073052
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared9831.241.977.974.173NA162101178023.3174851.7
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage15000.6733.371.67NA700011.702209851.7
Green CauliflowerRaw Green Cauliflower1291.31.651211.23.6NA9190142100.6532651.6
Cooked Green CauliflowerCauliflower, green, cooked, no salt added1091.11.5610.610.63.2NA6410113400.6332551.6
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwavedNA1.11.567.352.550.95NA182NA167NA6.3687451.5
Microwaved Green Snap BeansBeans, snap, green, microwavedNA1.21.1411.74.551.88NA712NA111NANANA51.5
Vitamins 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 vitamins 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