25 Vegetables With More Fiber Than Oatmeal

Twenty-five vegetables have more fiber than oatmeal, which contains 1.7 g of fiber per 100 g. The highest fiber content is found in peas at 5.7 g, followed by artichoke at 5.4 g and edamame at 5.2 g.

This list ranks 25 vegetables that provide more fiber per 100 grams than oatmeal. Each vegetable's fiber content is specified to highlight their nutritional benefits.

Vegetables With More Fiber Than Oatmeal

The following table presents the ranked vegetables based on their fiber content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Fiber (per 100 g)	% Daily Value	% More Than oatmeal
1	Peas	5.7 g	20%	235%
2	Artichoke	5.4 g	19%	218%
3	Edamame	5.2 g	19%	206%
4	Parsnip	4.9 g	18%	188%
5	Collard Greens	4.0 g	14%	135%
6	Brussels Sprouts	3.8 g	14%	124%
7	Kale	3.6 g	13%	112%
8	Shallot	3.2 g	11%	88%
9	Okra	3.2 g	11%	88%
10	Fennel	3.1 g	11%	82%
11	Sweet Potato	3.0 g	11%	76%
12	Eggplant	3.0 g	11%	76%
13	Carrot	2.8 g	10%	65%
14	Beet	2.8 g	10%	65%
15	Green Beans	2.7 g	10%	59%
16	Broccoli	2.6 g	9%	53%
17	Scallion	2.6 g	9%	53%
18	Snap Peas	2.6 g	9%	53%
19	Cabbage	2.5 g	9%	47%
20	Spinach	2.2 g	8%	29%
21	Romaine Lettuce	2.1 g	8%	24%
22	Potato	2.1 g	8%	24%
23	Garlic	2.1 g	8%	24%
24	Bell Pepper	2.1 g	8%	24%
25	Asparagus	2.1 g	8%	24%

For reference, oatmeal has 1.7 g of fiber per 100 g, about 6% of the Daily Value (28 g).

Track Your Fiber Intake

Knowing which vegetables are richest in fiber only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your fiber intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Fiber values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram fiber content is higher than that of oatmeal (1.7 g), and ranked highest first. Percent Daily Value uses the US reference intake of 28 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What vegetables have the most fiber?

Peas have the most fiber at 5.7 g per 100 g, followed closely by artichoke with 5.4 g and edamame at 5.2 g. These vegetables significantly exceed the fiber content found in oatmeal.

Does oatmeal have a lot of fiber?

Oatmeal contains 1.7 g of fiber per 100 g, which is relatively low compared to many vegetables. While it does contribute to daily fiber intake, there are numerous vegetables that provide higher amounts.

How much fiber do you need per day?

The daily recommended fiber intake is 28 g for adults. Consuming a variety of fiber-rich foods can help meet this requirement effectively.

Are these fiber values per 100 grams or per serving?

All fiber values mentioned are per 100 grams. This standard measurement allows for easy comparison among different foods.

Key Takeaways

• Oatmeal has 1.7 g of fiber per 100 g.
• Peas, artichoke, and edamame are the top three vegetables for fiber content.
• The daily fiber recommendation for adults is 28 g.
• Fiber values in this list are based on a 100 g serving size.