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How Much Fiber Is in That: Vegetables

Veggies That Help You Drop the Most Pounds

Saddlebags, muffin tops, tummy tires, and arm jiggle — if you're not a fan of yours, then fiber is a must. In order to slim down those areas of extra fluff, you need to decrease your overall body fat, which means cutting calories. Eating fiberlicious foods at every meal and for snacks fills you up to prevent cravings and hunger pangs so you eat fewer daily calories, which helps you drop pounds. As an added bonus, getting enough fiber — 25 to 30 grams a day — also keeps your belly happy to prevent bloating, and also reduces your risk of breast cancer and type 2 diabetes.

Your mom was onto something when she told you to eat your peas — these vegetables are one of the highest sources of fiber. Check out the chart below to see what other veggies offer the most hunger-satiating fiber.

1/2 cup Calories Fiber in Grams
Acorn squash 57 4.5
Artichoke (1 medium) 64 10.3
Asparagus (10 spears) 33 3
Avocado (1/4 fruit) 80 3.4
Beets 29 1.9
Bell peppers (green) 15 1.3
Bell peppers (red) 19 1.6
Bell peppers (yellow) 18 0.6
Broccoli 15 1.1
Brussels sprouts 28 2
Butternut squash 41 1
Carrots 26 1.8
Cauliflower 13 1.3
Celery 7 0.8
Corn 64 1.8
Kale 17 0.7
Lettuce, Romaine 4 0.5
Mushrooms 8 0.4
Olives (0.5 oz.) 25 0
Onion 34 1.1
Parsnips 55 2.8
Peas 62 4.4
Potato (1 small) 128 3
Spinach 3 0.3
Summer squash 12 1.2
Sweet potato (1 small) 60 2.2
Tomato 16 1.1
Turnip 17 1.6
Zucchini 11 0.6

Image Source: POPSUGAR Photography / Grace Hitchcock
Join The Conversation
Peter15099039 Peter15099039 3 years
Once again the idea of cutting calories rears its ugly head. Its the number one reason why diets fail. Cut your calories and you will simply teach your body to be more greedy with the ones you do give it. Eat the food that your body is designed to burn for energy: Carbohydrates. Eat the food your body was designed to store such as fat and you will.store it. The fat you eat is the fat you wear. Carbohydrates do NOT make you fat. The human body rarely if ever converts the extra carbs into fat. Its a very inefficient process when it does, using 30% of the total calories to do the conversion. Fat on the other hand requires very very little ( approx 3%) of total calories to store the fat, In fact the fat on your body can be examined and it will show you exactly what kind you have been eating. Dont believe the hype about carbohydrates. Every cell in the body especially the brain requires glucose which comes from carbohydrates.
Josh15015485 Josh15015485 3 years
Potatoes and sweet potatoes are awesome at filling you up! I love this recipe: http://alwaysactiveathletics.com/potato-love/
Ikandy Ikandy 9 years
Wow...I never wouldve thought a baked potato had double the fiber of broccoli. I usually start with whole grain cereal in th morning and fruits and veggies throughout the day, I dunno if Im getting enough though. Thanx 4 info.
Annabean Annabean 10 years
WOW, I would have never guessed peas had so much fiber. Good to know!
krisua krisua 10 years
THANK YOU, absolutely necessary to know. I'll print that out.
SU3 SU3 10 years
I agree, I think potatoes have gotten a bad rap. Just as long as you don't pile on all that extra stuff! I can't believe peas had that much fiber! I had no idea!!
mandiesoh mandiesoh 10 years
dee - i dont think so! potatoes are supposedly the most misunderstood! they actually contain complex carbs as opposed to simple carbs :)
amandasunly amandasunly 10 years
But the problem with baked potato... it's all simple carbs right?
mandiesoh mandiesoh 10 years
woot woot!! baked potatoes rock!! :woohoo: with sour cream... :drool: lol!
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