Fiber in Vegetables
Article by Diet Bites
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Oh Boy - Broccoli for Brunch!
Fact is, more people than not tend to be bored with vegetables on their meal plate. We don't see many people going A-I-P over boiled cabbage, greens or steamed broccoli.
But oh my - who needs those fiber supplements when we have all of these wonderful things from the garden on our table? They are packed with fiber grams.
Just take a gander at our data chart posted below to see how many grams are contained in your favorite vegetables.
Winter Squash, Sweet Potatoes, Artichoke Hearts, Carrots are Rich Food Sources for Dietary Fiber
Some that are highest in content tend to be the winter squash. A one half cup serving of Acorn squash contains almost three grams.
And look at those yams - 2.7 big ones! Sweet potatoes contain slightly more at 3.4 grams.
What else? Artichoke hearts and they can be delicious when properly prepared. At 4.4 grams of fiber - they are a very good food source.
Another? Carrots in their raw state. One raw specimen contains an impressive 2.3 grams. No wonder that rascally rabbit was always in such a good mood....
Dietary Fiber in Vegetables
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Selection |
Serving |
Fiber Grams |
Selection |
Serving |
Fiber Grams |
|
Artichoke Hearts |
1/2 cup, boiled |
4.4 |
Peppers |
1/2 cup |
0.8 |
|
Asparagus |
1/2 cup, boiled |
1.5 |
Potato |
1 small 7 ounce |
2.2 |
|
Beets |
1/2 cup, sliced & boiled |
1.4 |
Pumpkin |
1/2 cup canned |
3.4 |
|
Broccoli |
1/2 cup, chopped & boiled |
2.0 |
Radish |
1/2 cup, raw |
1.3 |
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Brussels Sprouts |
1/2 cup, boiled |
3.4 |
Rhubarb |
1 cup, raw |
2.2 |
|
Cabbage |
1/2 cup, boiled |
1.8 |
Rutabagas |
1/2 cup , mashed |
2.0 |
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Carrots |
1 raw |
2.3 |
Scallions |
1/2 cup raw |
1.2 |
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Cauliflower |
3 florets, raw |
1.3 |
Shallots |
1 Tablespoon raw |
0.2 |
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Celery |
1/2 cup raw |
1.0 |
Spinach |
1/2 cup |
2.0 |
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Chives |
1 Tablespoon raw |
0.1 |
Acorn Squash |
1/2 cup |
2.9 |
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Corn |
1 ear |
2.9 |
Butternut Squash |
1/2 cup |
2.9 |
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Cucumber |
1/2 raw |
1.5 |
Hubbard Squash |
1/2 cup |
2.9 |
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Eggplant |
1/2 cup |
1.2 |
Squash, Spaghetti |
1 cup |
2.2 |
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Endive |
1/2 cup raw |
0.5 |
Squash, Summer |
1/2 cup |
1.3 |
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Garlic |
1 clove raw |
trace |
Zucchini Squash |
1/2 cup |
1.3 |
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Leeks |
1/2 cup boiled |
1.3 |
Sweet Potato |
1-4 ounce |
3.4 |
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Lettuce - Iceberg |
1 cup raw |
1.4 |
Swiss Chard |
1/2 cup |
1.8 |
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Mushrooms |
1/2 cup |
1.7 |
Tomato |
1-4 ounce |
1.6 |
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Okra |
1/2 cup |
2.6 |
Turnips |
1/2 cup boiled |
1.6 |
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Onions |
1/2 cup |
1.3 |
Water Chestnuts |
1/2 cup |
1.5 |
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Parsley |
1/2 cup |
1.3 |
Watercress |
1/2 cup raw |
0.4 |
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Parsnips |
1/2 cup |
3.8 |
Yams |
1/2 cup |
2.7 |
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