Vegetable fibre content depends on both the type of vegetable and how it's prepared — raw and cooked versions of the same vegetable can differ. The table below shows the specific preparation used for each entry alongside fibre per typical serving and per 100g.
Showing 47 foods from our Fibre Calculator database.
| Typical serving | |||
|---|---|---|---|
| Chips / fries | portion (~150 g)~150 g | 5.7 g | 3.8 g |
| Sweet potato (baked, with skin) | medium sweet potato (~150 g, with skin)~150 g | 5 g | 3.3 g |
| Garden peas (cooked) | portion (~80 g)~80 g | 4.4 g | 5.5 g |
| Broad beans (cooked) | portion (~80 g)~80 g | 4.3 g | 5.4 g |
| Baked potato (with skin) | medium baked potato (~173 g, with skin)~173 g | 3.6 g | 2.1 g |
| Brussels sprouts (cooked) | portion (~80 g)~80 g | 3.3 g | 4.1 g |
| Kale (cooked) | portion (~80 g)~80 g | 3.2 g | 4 g |
| Okra (cooked) | portion (~80 g)~80 g | 3.2 g | 4 g |
| Fennel (raw) | portion (~80 g)~80 g | 2.9 g | 3.6 g |
| Parsnip (cooked) | portion (~80 g)~80 g | 2.8 g | 3.5 g |
| Beetroot (cooked) | portion (~80 g)~80 g | 2.7 g | 3.4 g |
| New potatoes (boiled, with skin) | portion, ~5 potatoes (~150 g)~150 g | 2.7 g | 1.8 g |
| Potato (boiled, peeled) | medium potato (~150 g)~150 g | 2.7 g | 1.8 g |
| Green beans (cooked) | portion (~80 g)~80 g | 2.6 g | 3.2 g |
| Carrot (cooked) | portion (~80 g)~80 g | 2.4 g | 3 g |
| Runner beans (cooked) | portion (~80 g)~80 g | 2.4 g | 3 g |
| Mangetout (cooked) | portion (~80 g)~80 g | 2.2 g | 2.8 g |
| Mashed potato | portion (~150 g)~150 g | 2.2 g | 1.5 g |
| Roast potatoes | portion, 3 pieces (~150 g)~150 g | 2.2 g | 1.5 g |
| Spinach (cooked) | portion (~90 g)~90 g | 2.2 g | 2.4 g |
| Broccoli (cooked) | portion (~80 g)~80 g | 2.1 g | 2.6 g |
| Sugar snap peas (cooked) | portion (~80 g)~80 g | 2.1 g | 2.6 g |
| Asparagus (cooked) | portion, ~5 spears (~80 g)~80 g | 2 g | 2.5 g |
| Onion | medium onion (~110 g)~110 g | 1.9 g | 1.7 g |
| Sweetcorn (cooked) | portion (~80 g)~80 g | 1.9 g | 2.4 g |
| Butternut squash (cooked) | portion (~80 g)~80 g | 1.8 g | 2.3 g |
| Cabbage (cooked) | portion (~80 g)~80 g | 1.8 g | 2.3 g |
| Cauliflower (cooked) | portion (~80 g)~80 g | 1.8 g | 2.3 g |
| Celeriac (cooked) | portion (~80 g)~80 g | 1.8 g | 2.3 g |
| Mushrooms (cooked) | portion (~80 g)~80 g | 1.8 g | 2.2 g |
| Carrot (raw) | medium carrot (~61 g)~61 g | 1.7 g | 2.8 g |
| Turnip (cooked) | portion (~80 g)~80 g | 1.7 g | 2.1 g |
| Aubergine (cooked) | portion (~80 g)~80 g | 1.6 g | 2 g |
| Peppers (bell, raw) | half pepper (~75 g)~75 g | 1.6 g | 2.1 g |
| Swede (cooked) | portion (~80 g)~80 g | 1.6 g | 2 g |
| Leeks (cooked) | portion (~80 g)~80 g | 1.4 g | 1.8 g |
| Celery | 2 sticks (~80 g)~80 g | 1.3 g | 1.6 g |
| Tomatoes | medium tomato (~100 g)~100 g | 1.2 g | 1.2 g |
| Watercress | handful (~30 g)~30 g | 1.1 g | 3.8 g |
| Courgette (cooked) | portion (~80 g)~80 g | 0.8 g | 1 g |
| Pak choi (cooked) | portion (~80 g)~80 g | 0.8 g | 1 g |
| Spring onion | 3 spring onions (~30 g)~30 g | 0.8 g | 2.6 g |
| Radish | 4 radishes (~40 g)~40 g | 0.6 g | 1.6 g |
| Lettuce | bowl/side salad (~50 g)~50 g | 0.5 g | 0.9 g |
| Rocket | handful (~30 g)~30 g | 0.5 g | 1.6 g |
| Cucumber | portion (~80 g)~80 g | 0.4 g | 0.5 g |
| Garlic | 2 cloves (~6 g)~6 g | 0.1 g | 2.1 g |
Based on a typical serving, these vegetables entries contribute the most fibre in our database:
Fibre values are approximate estimates, sourced from public food-composition data and, for some UK packaged foods, manufacturer nutrition labels. Actual fibre content varies with variety, brand, ripeness, and cooking method — treat these figures as planning estimates rather than precise measurements. See the Fibre Calculator for further detail on individual foods.
Add foods from this category — and any other food type — to see your estimated total against the NHS 30 g/day adult reference.