If you are looking for vegetables highest in fibre, the amounts differ substantially. Artichokes, fresh peas, Brussels sprouts and broccoli tend to stand out compared with very watery vegetables, although actual intake also depends on serving size.
Vegetables highest in fibre per 100 grams
| Vegetable | Approx. fibre |
|---|---|
| Artichoke | 5–6 g/100 g |
| Fresh peas | ≈ 5 g/100 g |
| Brussels sprouts | 3.5–4 g/100 g |
| Broccoli | ≈ 3 g/100 g |
| Green beans | 2.5–3 g/100 g |
| Carrot | 2.5–3 g/100 g |
| Spinach | 2–2.5 g/100 g |
| Cauliflower | ≈ 2 g/100 g |
Quick answer: among everyday vegetables, artichokes and fresh peas usually rank near the top.
How to read this comparison
Comparing foods per 100 g is useful for ranking nutrient density, but it is not the same as comparing normal serving sizes. Portion size, water content and cooking method can substantially change what reaches the plate.
To avoid misleading rankings, this guide uses raw edible food as the reference whenever possible. Figures are approximate because variety, soil, climate, ripeness, storage and preparation all introduce natural variation.
Raw and cooked are not the same
Cooking changes food weight and therefore nutrient concentration per 100 g. Water-soluble vitamins may also be reduced by heat and by leaching into cooking water. Minerals and fibre are not destroyed in the same way, but water loss or gain still changes per-weight values.
Whenever you compare two nutrition tables, first check that both refer to the same food state. Mixing raw and boiled values can change a ranking without representing a true like-for-like difference.
Why artichokes stand out
Artichokes contain a relatively high proportion of non-digestible carbohydrates and structural components. Inulin, a fructan, is part of their fibre profile and helps explain their higher fibre density.
Peas are a special case
Botanically they are legumes. Fresh peas are often treated as vegetables in cooking, while dried peas resemble dried pulses more closely in composition.
Does cooking destroy fibre?
Fibre is much more heat-stable than vitamin C. Cooking softens plant cell walls and changes texture, but does not remove all fibre. Peeling or straining can remove some; an unstrained blended soup therefore retains much more fibre than a filtered juice or broth.
Soluble and insoluble fibre
Fibre is not one substance. Vegetables contain cellulose, hemicellulose, pectins, fructans and other components. Eating a variety of plant foods provides different fibre profiles.
Serving size matters
A per-100-g table can rank foods, but a real serving may change the outcome. Dried pulses are often even more fibre-dense; see which pulse has the most fibre.
Frequently asked questions
Which vegetable has the most fibre?
Artichokes often stand out, together with peas, Brussels sprouts and broccoli.
Do carrots contain fibre?
Yes. They provide a moderate amount as well as carotenoids.
Does blending remove fibre?
Not if the food is not strained; physical structure changes but most fibre remains.
Does peeling reduce fibre?
It can, because skins and outer layers often contain fibre.
Do frozen vegetables retain fibre?
Yes. Freezing has little effect on total fibre.
Sources
Approximate values based on publications from the Spanish Nutrition Foundation and Spanish food-composition tables.
How to use this information when shopping and cooking
A nutrition table is a tool for understanding differences, not a list of “good” and “bad” foods. In a weekly shop it makes more sense to combine several vegetables — leafy greens, cruciferous vegetables, peppers, tomatoes and seasonal produce — than to chase the number-one food for one nutrient every day.
Edible yield matters too. One hundred grams purchased is not always one hundred grams eaten: stems, outer leaves, skins and discarded parts change the real amount. In an actual diet, variety, frequency and serving size matter as much as the per-100-g number.
