Fiber + Vegetables with Fiber

Spinach fiber adds up to about 4.3 grams in a cup of cooked spinach, along with more than a third of your daily magnesium. Spinach wraps and pastas rarely deliver the same benefits, so cooked leaves are the form worth building meals around.

Vegetable juice fiber is low: most bottles and USDA records land between 1 and 2 grams per cup, about 7% of the Daily Value at best. Blending whole vegetables, as in gazpacho or a homemade tomato, carrot and celery drink, can roughly triple that.

Dried maca root fiber runs about 15.6 to 26 grams per 100 grams, according to a 2019 review in Food Chemistry. A 5 gram scoop of maca powder adds roughly 1 gram of fiber, more than many superfood powders but still a small share of your daily needs.

Do peas have fiber? Yes: a cup of cooked green peas has 8.8 grams, about 31% of the Daily Value, for 134 calories. That’s more than double the fiber in a cup of corn with the same calories.

Does zucchini have fiber? A little: a cup of sliced raw zucchini has about 1.1 grams, around 4% of the Daily Value, for 19 calories. It’s mostly water, so it shines for volume and vitamin C rather than fiber.

Does kale have fiber? Yes: a cup of cooked kale has about 4.7 grams, roughly 17% of the Daily Value, for just 43 calories. Raw or cooked, kale carries about 4 grams per 100 grams, and it comes with a huge dose of vitamin K.

Does asparagus have fiber? Yes: a cup of cooked asparagus has about 2.9 grams, roughly 10% of the Daily Value, for only 32 calories. It’s a moderate source rather than a high one, but it brings an unusually big dose of folate and vitamin K.

Do onions have fiber? Yes, but not much per bite: a medium raw onion has about 1.9 grams, around 7% of the Daily Value, for 44 calories. Green onions carry more per gram, and a cup of cooked onions holds about 2.9 grams.

Do bell peppers have fiber? Yes: a cup of chopped raw red bell pepper has about 3.1 grams, roughly 11% of the Daily Value, for just 39 calories. Color matters, since green peppers carry a little less and yellow ones less than half as much per gram.

Why does konjac have so much fiber? Its corm is about half glucomannan by dry weight, a soluble fiber that can swell to 100 times its volume in water. That’s how a cup of shirataki noodles carries about 6 grams of fiber for 20 calories.