All this talk about fiber. We all know we should be getting enough - at least 25 grams of fiber each day.

Getting this much will help lower your risk of heart disease, as well as some types of cancer and type 2 diabetes.

Did you also know that eating a little bit more - 30 grams of fiber a day - can reduce your risk of getting breast cancer by 50%!

Your mom was right - vegetables are so good for you. Eating fresh and cooked vegetables are a great way to get your fill of fiber, but just how much fiber do your veggies have?

To find out, I made this handy dandy chart. Want to see it? Then read more



Vegetables:

Food Serving Size Fiber in Grams
Tomato 1 small 1.4
Ketchup 1 Tbsp .2
Cooked Beets 1/2 cup 2.5
Carrots 1 medium raw 1.7
Red Bell Peppers 1/2 cup chopped 1.5
Green Bell Peppers 1/2 cup chopped 1.3
Yellow Bell Peppers 1/2 cup chopped .7
Avocado 1/4 cup diced 1.7
Onion 1 tbsp raw .2
Asparagus 1/2 cup cooked 1.7
Artichokes 4-5 small hearts 4.5
Baked potato 1 small 4.2
Baked Sweet Potato 1 small 4
Steamed Broccoli 1/2 cup 2.6
Brussel Sprouts 3/4 cup cooked 3
Cauliflower 3 florets raw 1.2
Celery 1/4 cup raw 2
Corn 1 medium ear or 1/2 cup 5
Lettuce 1 cup .8
Steamed Kale 1/2 cup chopped 1.3
Mushrooms 5 small 1.4
Olives 6 1.2
Green Peas 1/2 cup 9.1
Baked Acorn Squash 1/2 cup cubed 4.5
Yellow Summer Squash 1/2 cup 2
Zucchini 1/2 cup 3
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