High Fiber Vegetables: 5 That Beat Broccoli
Key Takeaways
- Broccoli has only about 2 grams of fiber per cup — not enough to make a big dent in your daily goal of 25 grams.
- Vegetables like artichokes, peas, Brussels sprouts, collard greens, and sweet potatoes pack 4–10 grams of fiber per serving.
- Eating a variety of high fiber vegetables is an easy way to close the fiber gap, improve digestion, and support heart health.
Ever reach for broccoli thinking you’re loading up on fiber? I hate to break it to you, but that crunchy green tree only delivers about 2 grams of fiber per cup. For most women, the daily target is 25 grams. That means you’d need to eat more than 12 cups of broccoli — which nobody is going to do. The good news? There are plenty of high fiber vegetables that do the heavy lifting with way less volume. Let’s look at five of the best, plus simple ways to add them to your meals.
Quick Answer: Which Vegetables Have the Most Fiber?
Artichokes, green peas, Brussels sprouts, collard greens, and sweet potatoes (with skin) all deliver more fiber per serving than broccoli. Artichokes lead the pack with about 10 grams of fiber per cup of cooked hearts. By swapping or adding just one or two of these high fiber vegetables to your daily routine, you can easily move toward the 25-gram target.
Why Fiber Is a Big Deal for Your Health
Fiber does more than keep you regular. According to a 2019 umbrella review of 185 studies and 58 clinical trials, people who ate 25 to 29 grams of fiber per day had a 15 to 30 percent lower risk of heart disease, stroke, and type 2 diabetes compared to those who ate less. The large umbrella review on dietary fiber and health outcomes also found a lower risk of colorectal cancer. Fiber helps feed good gut bacteria, stabilizes blood sugar, and helps you feel full longer.
But most of us aren’t getting enough. The National Institutes of Health dietary fiber recommendations call for 25 grams per day for women and 38 grams for men. On average, Americans get only about 15 grams. That’s where high fiber vegetables come in.
Top High Fiber Vegetables to Upgrade Your Plate
Here are five vegetables that easily beat broccoli in the fiber department. I’ve included both the amount per 100 grams (the standard scientific measure) and per common serving so you can compare.
1. Artichokes
Fiber: 5.7 grams per 100g (cooked hearts); about 10 grams per cup. That’s five times the fiber of broccoli per cup. Artichokes contain inulin, a prebiotic fiber that feeds your gut bacteria. One medium artichoke also provides potassium and vitamin C.
Easy way to eat: Buy canned or jarred artichoke hearts. Drain, heat in a skillet, and toss into pasta, salads, or grain bowls. No prep needed.
2. Green Peas
Fiber: 5.7 grams per 100g; about 8 grams per cup. Peas also deliver 8 grams of protein per cup, plus lutein and zeaxanthin for eye health.
Easy way to eat: Keep a bag of frozen peas in the freezer. Add them to soups, stir-fries, or even scrambled eggs. No chopping required.
3. Brussels Sprouts
Fiber: 4.8 grams per 100g; about 4 grams per cup (cooked). They contain both soluble and insoluble fiber, along with glucosinolates that have anti-inflammatory properties and protect against cancer and DNA damage.
Easy way to eat: Shred raw Brussels sprouts with a knife or food processor and use them as a salad base. Or roast them with olive oil and salt until crispy.
4. Collard Greens
Fiber: 4 grams per 100g; about 8 grams per cooked cup. These leafy greens are also rich in vitamin K, calcium, and iron.
Easy way to eat: Add chopped collards to soups and stews — they hold up well to cooking. Or sauté them with garlic and a splash of lemon.
5. Sweet Potatoes
Fiber: 3 grams per 100g (with skin); about 4 grams for a medium sweet potato. The skin is key — that’s where most of the fiber lives.
Easy way to eat: Bake or microwave a sweet potato and eat the skin. Or cube and roast them for a fiber-packed side dish.
Soluble vs Insoluble: Clearing Up the Broccoli Myth
You might have heard that broccoli contains only insoluble fiber. That’s not accurate. According to the USDA, broccoli actually has a mix — roughly 40 percent soluble and 60 percent insoluble. Soluble fiber dissolves in water, forms a gel, and helps lower cholesterol and blood sugar. Insoluble fiber adds bulk and keeps things moving. Most vegetables contain both types, so eating a variety gives you the benefits of each.
For more detail on fiber types, check out the Harvard Nutrition Source guide to fiber.
How to Incorporate High Fiber Vegetables into Your Day
Adding more high fiber vegetables doesn’t have to be complicated. Here are a few simple swaps and additions that work with any meal:
- Breakfast: Stir a handful of frozen peas or chopped collards into a scramble or omelet.
- Lunch: Swap your side salad for a cup of roasted Brussels sprouts or sweet potato cubes.
- Dinner: Toss canned artichoke hearts into pasta, grain bowls, or sheet-pan dinners.
- Snack: Dip raw veggie sticks (carrots, bell peppers, snap peas) into hummus for extra fiber from chickpeas.
When you increase your fiber intake, do it gradually over a week or two. Drink more water, too. That helps prevent bloating and gas as your digestive system adjusts.
The Bottom Line
Broccoli is a fine vegetable — but it’s not a fiber superstar. By including artichokes, peas, Brussels sprouts, collard greens, and sweet potatoes (skin on!), you can easily boost your daily fiber intake without eating huge portions. Aim for variety, go slow, and your gut will thank you. For more ideas, see the Mayo Clinic high-fiber foods list.
