How Much Fiber Is in That: Vegetables

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How Much Fiber Is in That: Vegetables

April 23, 2007

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	4.4
Baked Acorn Squash	1/2 cup cubed	4.5
Yellow Summer Squash	1/2 cup	2
Zucchini	1/2 cup	3

12 Comments

2 years 49 weeks

To get the fiber of the baked potato, don't you have to eat the skin?

3 years 24 weeks

I suggest looking up all these numbers for yourself. I just looked on my corn bag. It has 2 grams per 1/2 cup NOT 5!

3 years 24 weeks

Peas only have that much fiber if they are like snow peas in the pods still!

3 years 29 weeks

Great stuff man BIG THANKS gonna print &keepon fridge for whole family

3 years 33 weeks

u should calculate girlie

Ikandy 5 years 31 weeks

Wow...I never wouldve thought a baked potato had double the fiber of broccoli. I usually start with whole grain cereal in th morning and fruits and veggies throughout the day, I dunno if Im getting enough though. Thanx 4 info.

Annabean 5 years 50 weeks

WOW, I would have never guessed peas had so much fiber. Good to know!

krisua 6 years 3 weeks

THANK YOU, absolutely necessary to know. I'll print that out.

SU3 6 years 4 weeks

I agree, I think potatoes have gotten a bad rap. Just as long as you don't pile on all that extra stuff! I can't believe peas had that much fiber! I had no idea!!