Fiber + Vegetables with Fiber

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.

Does broccoli have fiber? Yes: a cup of cooked broccoli has 5.2 grams, about 19% of the Daily Value, for just 54 calories. A cup of raw chopped broccoli has about 2.4 grams, because raw florets take up more room in the cup.

What vegetables are high in fiber? Cooked artichoke leads at 9.6 grams per cup, followed by green peas, canned pumpkin and Brussels sprouts. Cooked greens like turnip greens, collards and kale add about 5 grams per cup for very few calories.

Do sweet potatoes have fiber? Yes: a cup of cooked sweet potato has 6.3 grams, about a quarter of a 25 gram daily target, and a medium raw one has about 4 grams. How you cook it matters even more for your blood sugar than for the fiber count.

Do potatoes have fiber? Yes: a medium baked potato with the skin on has about 3.9 grams, and most of that sits in the peel. How you cook it, and whether you let it cool, also changes how its starch behaves in your gut.

Do carrots have fiber? Yes: one medium carrot has about 2 grams, a cup of chopped raw carrots has 3.6 grams, and a cup of cooked carrots has 4.8 grams. Cooking doesn’t strip that fiber away, and your gut bacteria ferment nearly all of it.