All trending articles

Yes. Raw bamboo shoot has about 2.2 grams of fiber per 100 grams, and a cup of canned, drained shoots has about 1.8 grams for 25 calories. Bamboo shoot fiber is modest per cup, but the shoots add crunch, potassium and copper for very few calories.

Yes, but not much. A cup of raw mung bean sprouts has about 1.9 grams of fiber for 31 calories. Bean sprouts fiber changes with the type of sprout and how you cook it, and stir fried sprouts keep the most per cup.

Snap peas are a solid fiber source: a cup of raw pods has about 2.5 grams of fiber for 41 calories, and a cup of cooked snap peas has about 4.5 grams. Snap peas fiber comes from the whole pod, so the crunchy shell counts as much as the peas inside.

Yes. A cup of cooked snow peas has about 4.5 grams of fiber for just 67 calories, plus 85% of the Daily Value for vitamin C. Snow peas fiber comes from eating the whole pod, which is why they beat many stir fry vegetables.

A cup of cooked taro root slices has about 6.7 grams of fiber for 187 calories. That puts taro root fiber slightly ahead of sweet potato cup for cup, though poi made from taro keeps very little of it.

Chili peppers have a little fiber: one raw hot chili has about 0.7 grams, and USDA lists 1.5 grams per 100 grams. Chili pepper fiber only adds up in dried, ground form, where a tablespoon of chili powder carries about 2.8 grams.

Yes, jalapenos have fiber: about 2.8 grams per 100 grams, or 2.5 grams in a cup of slices. A single pepper weighs only about 14 grams, though, so jalapeno fiber adds up to roughly 0.4 grams per pepper, while the vitamin C is far more impressive.

Canned pumpkin is high in fiber, with about 7.1 grams per cup for 83 calories. Fresh raw pumpkin is a different story, with only about 0.6 grams in a cup of cubes, so pumpkin fiber depends heavily on which form you buy.

A cup of baked acorn squash cubes has about 9 grams of fiber for about 115 calories. Acorn squash fiber beats butternut and spaghetti squash cup for cup, and it comes with plenty of potassium and magnesium.

Yes. Raw endive has about 3.1 grams of fiber per 100 grams, so a cup of chopped curly endive gives about 1.6 grams and a cup of sliced Belgian endive about 2.8 grams. Endive fiber is high for a salad green, and it comes with very few calories.