Fiber + Vegetables with Fiber

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.

Do green beans have fiber? Yes: a cup of raw green beans has about 2.7 grams for 31 calories, and a cup of cooked frozen green beans about 3.8 grams. They’re a light, steady fiber source rather than a heavy hitter like dried beans.

Does celery have fiber? Yes: a medium stalk has about 0.6 grams and a cup of chopped celery about 1.6 grams, for just 14 calories. Celery is mostly water, so it adds fiber slowly, and juicing strips much of what’s there.

Does cabbage have fiber? Yes: a cup of chopped raw green cabbage has about 2.2 grams for just 22 calories, and a cup of cooked savoy or red cabbage has about 4 grams. The amount shifts a lot between varieties, so the type you buy matters.

Does spinach have fiber? Yes, but how much depends on the form: a cup of raw leaves has under 1 gram, while a cup of cooked spinach has about 4.3 grams and a cup of cooked frozen spinach about 7 grams. Same leaf, very different serving.

Does corn have fiber? Yes: a medium ear of cooked sweet corn has about 2.5 grams and a cup of cooked kernels about 4 grams. Most of it is insoluble fiber in the tough skin of each kernel, which is why corn sometimes passes through looking whole.

Do cucumbers have fiber? A little: a whole 8 inch cucumber with the peel has about 1.5 grams, and a cup of slices has about half a gram. Cucumbers are about 95% water, so they hydrate and crunch more than they add fiber.

Does lettuce have fiber? Yes, but not much: a cup of shredded romaine has about 1 gram and a cup of iceberg just under 1 gram. Lettuce is mostly water, so its real value is vitamins and crunch, with the fiber coming from what you add to the bowl.