Highest-Fiber Vegetables, Ranked Per Serving (2026)

The highest-fiber vegetable is Yellow Beans with 18.4 g of fiber per serving, followed by French Beans at 16.6 g per serving.

This post ranks vegetables by fiber content per typical serving using USDA FoodData Central data. The focus is on whole foods that contribute to dietary fiber intake.

Why Fiber Matters for Digestion, Cholesterol, and Blood Sugar

Fiber is important for digestive health, as it helps maintain regular bowel movements and supports gut health. It is also associated with lower cholesterol levels and better blood sugar control. Including high-fiber foods in the diet can promote overall health and well-being. This is educational information, not medical advice.

Highest-Fiber Vegetables, Ranked Per Serving

The following table presents the highest-fiber vegetables ranked by fiber content per serving.

#	Food	Typical serving	Fiber/serving (g)	Fiber/100 g (g)	Calories (kcal)	Protein (g)	Sugar (g)	Carbs (g)
1	Yellow Beans (Cooked)	1 serving (177 g)	18.4	10.4	255	16.2	0.6	44.7
2	French Beans (cooked)	1 serving (177 g)	16.6	9.4	228	12.5	0.0	42.5
3	Mashed Potatoes (dry granules)	1 serving (200 g)	14.2	7.1	744	16.4	6.9	171.0
4	Cooked Lima Beans (baby, thin seeded)	1 serving (182 g)	14.0	7.7	229	14.6	0.0	42.4
5	Cooked Large Lima Beans	1 serving (188 g)	13.2	7.0	216	14.7	5.5	39.3
6	Red Kidney Beans (cooked)	1 serving (177 g)	13.1	7.4	225	15.3	0.6	40.4
7	Canned White Beans	1 serving (262 g)	12.6	4.8	299	19.0	0.8	55.5
8	Cowpeas (Blackeyes, cooked)	1 serving (170 g)	10.9	6.4	224	14.4	7.6	40.4
9	Cooked Blackeye Cowpeas (frozen)	1 serving (170 g)	10.9	6.4	223	14.4	7.6	40.0
10	Soybeans (cooked)	1 serving (172 g)	10.3	6.0	296	31.3	5.2	14.4
11	Raw Wasabi Root	1 serving (130 g)	10.1	7.8	142	6.2	0.0	30.6
12	Baked Hubbard Winter Squash	1 serving (205 g)	10.0	4.9	103	5.1	10.0	22.2
13	Frozen Baby Lima Beans	1 serving (164 g)	9.8	6.0	216	12.4	0.0	41.2
14	Mixed Vegetables (Canned)	1 serving (245 g)	9.3	3.8	88	3.5	0.0	17.5
15	Cooked Fava Beans	1 serving (170 g)	9.2	5.4	187	12.9	3.1	33.4

How Nutrola Tracks Fiber for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including fiber, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-fiber foods, highest-fiber beans and legumes.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. Per-serving values use USDA household weights, while fiber content is also provided per 100 g. Each food is listed once for clarity, focusing on educational insights rather than medical advice.

Frequently Asked Questions (FAQ)

What is the fiber content of Yellow Beans?

Yellow Beans contain 18.4 g of fiber per serving.

Which vegetable has the second highest fiber content?

French Beans have 16.6 g of fiber per serving.

How much fiber do cooked Lima Beans provide?

Cooked Lima Beans provide 14.0 g of fiber per serving.

What is the fiber content of Mashed Potatoes?

Mashed Potatoes (dry granules) contain 14.2 g of fiber per serving.

Are canned white beans high in fiber?

Yes, canned white beans provide 12.6 g of fiber per serving.

How much fiber do soybeans have?

Soybeans contain 10.3 g of fiber per serving.

Key Takeaways

• Yellow Beans have 18.4 g of fiber per serving.
• French Beans contain 16.6 g of fiber per serving.
• Mashed Potatoes provide 14.2 g of fiber per serving.
• Cooked Lima Beans offer 14.0 g of fiber per serving.
• Canned White Beans have 12.6 g of fiber per serving.
• Soybeans contain 10.3 g of fiber per serving.