15 Foods With More Fiber Than Broccoli (Ranked by Cup)

Broccoli is the fiber benchmark, but these 15 nutrient-dense powerhouses beat it by a landslide, boosting your gut health and keeping you full for hours.

Broccoli earned its spot as the “healthy eating” poster child for a reason. It brings fiber, vitamin C, vitamin K, and plant compounds that support your cells and gut health. ^[1][2]

To judge other foods fairly, you need a clear fiber baseline. Here is the basic broccoli math, using USDA data:

• Raw broccoli: About 2.4 g fiber per 1 cup, chopped, raw (about 91 g). ^[1]
• Cooked broccoli: About 5.1 g fiber per 1 cup, boiled and drained, chopped (about 156 g). ^[2]

For this guide, cooked broccoli at 5.1 g per cup is the “HARD MODE” benchmark. Foods that beat that number count as true fiber heavyweights.

Why care so much about fiber?

• Supports bowel regularity and helps prevent constipation. ^[3]
• Feeds your gut microbiome; certain fibers act as prebiotics = fuel for beneficial bacteria. ^[3][4]
• Improves satiety, meaning how full and satisfied you feel after eating; this supports weight management. ^[5]
• Helps reduce LDL cholesterol and support heart health, especially soluble fiber. ^[3][6]
• Slows digestion of carbohydrates, which smooths blood sugar spikes. ^[3][5]

Broccoli helps, but different fibers feed different microbes. Variety in fiber sources = more diverse microbiome. ^[4][7] This supports inflammation control, immunity, and metabolic health.

While vegetables are great, legumes are the undisputed champions of fiber content.

The Legume Heavyweights (The Fiber Kings)

Legumes combine high fiber with plant protein, which makes them powerful for appetite control and blood sugar stability. ^[3][5]

1. Split Peas (The Champion)

• Fiber: About 16.3 g fiber per 1 cup cooked (about 196 g).[8]
• Comparison to broccoli: More than 3 times the fiber of cooked broccoli per cup.
• Extras: About 16 g protein per cup, plus iron, folate, and potassium.[8]

Why they win

• Very high in both soluble and insoluble fiber, which helps lower cholesterol and support regularity.[3][8]
• Strong impact on satiety, so a split pea soup lunch can keep you full for hours.

Quick tips

• Use in thick soups or dal style dishes.
• No soaking needed; just rinse and cook in water or broth until soft.

2. Lentils

• Fiber: About 15.6 g fiber per 1 cup cooked (about 198 g). ^[9]
• Protein: About 18 g protein per cooked cup. ^[9]
• Iron: About 6.6 mg per cup, which is high for a plant food. ^[9]

Why they work so well

• High fiber plus high protein is a strong combo for appetite control. ^[5]
• Provide resistant starch, a form of carbohydrate that acts like fiber and reaches the large intestine, and other fermentable fibers that support a healthy gut microbiome. ^[4][7]

Quick tips

• Swap ground meat for cooked lentils in bolognese, tacos, or sloppy joes.
• Add to salads with olive oil, lemon, and herbs for a filling lunch.

3. Black Beans

• Fiber: About 15 g fiber per 1 cup cooked. ^[10]
• Protein: About 15 g per cup. ^[10]
• Rich in anthocyanins, a class of antioxidant pigments linked to reduced inflammation and cardiometabolic benefits.^[11]

Health perks

• Regular intake of beans, including black beans, is linked to lower LDL cholesterol and better glycemic control in people with and without diabetes. ^[3][5][12]
• Fiber in beans has strong prebiotic effects and supports beneficial bacteria like Bifidobacteria. ^[4]

Quick tips

• Use canned black beans for convenience.
• Rinse thoroughly to reduce sodium and some gas-producing oligosaccharides.

4. Chickpeas (Garbanzo Beans)

• Fiber: About 12.5 g fiber per 1 cup cooked. ^[13]
• Protein: About 14.5 g per cup .^[13]
• Also provide manganese, folate, and copper.

Why chickpeas earn a spot

• Observational data suggests higher chickpea and hummus intake is linked with better diet quality and lower BMI.^[14]
• High in both soluble and insoluble fiber, supporting cholesterol and bowel regularity.[3][13]

Quick tips

• Blend with tahini, lemon, and garlic for hummus.
• Roast with olive oil, salt, and spices for a crunchy snack.
• Add to stews or curries for extra fiber and protein.

“Beans make me gassy. Should I avoid them?”
Start with small portions, rinse canned beans well, and increase slowly. Your microbiome adapts over 1–2 weeks, and symptoms usually decrease. ^[3][4]

If you prefer greens over beans, these vegetables pack a surprising amount of roughage.

The Vegetable Contenders (Green & Root)

5. Artichokes (The Veggie Winner)

• Fiber:
  • About 10.3 g per 1 medium cooked artichoke (about 120 g).[15]
  • About 14.4 g per cup cooked artichoke hearts (sliced).[15]
• This easily beats broccoli per cup.

Unique gut benefits

• Artichokes are rich in inulin, a prebiotic fiber that selectively feeds beneficial gut bacteria such as Bifidobacteria.[4][16]
• A randomized trial found artichoke-derived prebiotics increased Bifidobacteria and Lactobacilli and reduced some markers of gut inflammation.[16]
• Values can vary by variety and brand, but artichokes consistently rank among the highest fiber vegetables.

Quick tips

• Use canned or frozen artichoke hearts for convenience.
• Add to salads, pastas, or blend into dips with olive oil and lemon.

(Ed. note: Artichokes are quietly one of the highest fiber vegetables available, and most people have no idea.)

6. Parsnips

• Fiber: About 6.5 g fiber per 1 cup cooked slices (about 156 g).[17]
• Flavor: Sweet, slightly nutty; works like a cross between carrots and potatoes in recipes.

Why use them

• Higher fiber than potatoes and carrots per cooked cup.[17]
• Provides both soluble and insoluble fiber plus vitamin C and folate.

Quick tips

• Roast with olive oil, salt, and thyme at about 400°F until browned.
• Mix half parsnips and half potatoes for a lighter mash with more fiber.

7. Collard Greens

• Fiber: About 7.6 g fiber per 1 cup cooked, boiled and drained.[18]
• Comparison: Higher fiber per cup than cooked kale, which averages about 4.7 g per cup.[19]

Benefits

• Provides vitamin K, vitamin A, calcium, and plant compounds like glucosinolates.[20]
  • Glucosinolates are compounds that your body converts into substances that help protect cells from damage.
• High fiber supports regularity and helps increase stool bulk.[3]

Quick tips

• Slice thin and braise with onions, garlic, and a bit of broth or smoked paprika.
• For salads, remove thick stems and massage with olive oil and lemon to soften.

8. Brussels Sprouts

• Fiber: About 6 g fiber per 1 cup cooked. ^[21]
• Family: Same Brassica family as broccoli, but more compact and slightly higher in fiber per cup.

Why they help

• Contain both fiber and sulfur-containing compounds like glucosinolates that may support cellular defense systems.^[20][22]
• Roasting gives better tolerance for many people compared with boiling, likely due to flavor and texture differences.

Quick tips

• Halve, toss in olive oil, salt, and pepper, roast at 400–425°F until browned.
• Add balsamic vinegar at the end for acidity and sweetness.

The Fruit Surprises (Sweet & Savory)

9. Avocado

• Fiber:
  • About 10 g fiber per 1 cup cubed avocado (about 150 g).[23]
  • About 13–14 g per whole Hass avocado, depending on size.[23]
• Fat: Mostly monounsaturated fats, which support heart health.[6][23]

Why avocado stands out

• Provides a mix of insoluble and soluble fiber, with a bias toward insoluble, which helps stool bulk and transit time.[23]
• Randomized trials show avocado intake can improve LDL cholesterol and overall diet quality.[24]

Quick tips

• Add ½ avocado to a smoothie for creaminess without extra sugar.
• Use slices on whole-grain toast with egg or beans for a high fiber meal.

10. Raspberries

• Fiber: About 8 g fiber per 1 cup (about 123 g).[25]
• Sugar: About 5 g sugar per ½ cup, lower than many fruits.[25]

Why they are powerful

• Very high fiber to sugar ratio; this helps with blood sugar control and satiety.[5][25]
• Contain polyphenols that may support vascular health and insulin sensitivity.[26]

Quick tips

• Add to Greek yogurt with chia for a double fiber breakfast.
• Freeze and blend with a little banana and yogurt for a soft-serve style dessert.

11. Blackberries

• Fiber: About 7.6 g fiber per 1 cup (about 144 g). ^[27]
• Vitamin C: About 30 mg per cup, plus manganese and vitamin K. ^[27]

Benefits

• High anthocyanin content, similar to black beans, which has been linked with reduced risk of cardiovascular disease in observational studies. ^[11][28]
• Fibers and seeds help with stool bulk and regularity.

Quick tips

• Eat fresh with a handful of nuts.
• Cook down with minimal sweetener for a low sugar fruit compote.

12. Guava

• Fiber: About 8.9 g fiber per 1 cup raw guava, with skin.[29]
• Vitamin C: Can exceed 200 mg per 100 g, more than double an orange in many varieties.[29]

Why guava deserves more attention

• High fiber plus vitamin C and carotenoids makes it a strong support for both gut and immune health.[29][30]
• Common in tropical regions, but available in frozen or nectar forms in many supermarkets.

Quick tips

• Eat fresh with seeds and skin to get the full fiber benefit.
• Add to smoothies combined with yogurt or kefir for extra probiotics.

Fiber is easy to miss at breakfast and snacks, which is where seeds and grains can quietly push your intake over the line.

Seeds & Grains (The Boosters)

13. Chia Seeds

• Fiber: About 9.8–10 g fiber per 1 oz (about 2 tablespoons).[31]
• Composition: Mostly soluble and mucilaginous fiber that forms a gel in water.[31]
  • Mucilaginous means it becomes thick and gel-like when mixed with liquid.

Mechanism

• The gel structure slows gastric emptying and carbohydrate absorption = longer satiety and smoother blood sugar response. ^[31][32]
• Also provides omega-3 ALA, which supports heart health. ^[32]

Quick tips

• Stir 1–2 tablespoons into yogurt or overnight oats.
• Make chia pudding with milk or plant milk, then top with berries.

14. Popcorn (Air-Popped)

• Fiber: About 14.5 g fiber per 100 g air-popped popcorn.[33]
• Typical serving: About 3.6 g fiber in 3 cups air-popped (around 24 g).[33]

Why it helps

• Whole grain with high volume and relatively low calories, which supports satiety and weight control.[33][34]
• One controlled study found popcorn was more filling than potato chips when matched for calories.[34]

Quick tips

• Use an air popper or brown paper bag in the microwave.
• Season with olive oil spray, salt, nutritional yeast, or spices; avoid heavy butter sauces.

15. Oats (Rolled / Steel Cut)

• Fiber:
  • About 8.2 g fiber per 1 cup dry rolled oats (about 81 g).[35]
  • About 4 g fiber per 1 cup cooked oatmeal (depends on water ratio).[35]
• Special component: Beta-glucan, a soluble fiber that can lower LDL cholesterol by about 5–10 percent at intakes of 3 g per day.[6][36]

Why oats matter

• Strong evidence base; the FDA allows a health claim for oats and heart disease risk reduction due to beta-glucan.[36]
• Also supports satiety and improves glycemic control in people with type 2 diabetes.[6][36]

Quick tips

• Cook oats with chia and berries for a high fiber breakfast.
• Use oats in meatballs or veggie burgers to bump fiber.

Fiber Density Matrix

Values are approximate, from USDA and major nutrition databases. ^{[1][2][8][9][10][13][15][17][18][21][23][25][27][29][31][33][35]}

Note:

• Fiber per 100 calories is estimated from average USDA values and rounded. Your exact values may vary by brand and preparation.
• For chia seeds, a cup-sized serving is unrealistic, so the table uses per ounce (2 tablespoon) values instead of per cup.

• This table helps you choose based on your style.
• High volume eaters focus on fiber per cup. Efficiency lovers focus on fiber per 100 calories.

Increasing Fiber Without the “Bloat”

Jumping from low fiber to high fiber in a few days often leads to gas, cramps, or constipation. You can avoid that with a few targeted moves.

Strategy 1: The 5 g Rule

• Increase your average daily fiber intake by about 5 g per week, not 15–20 g at once.[3]
• Example:
  • Week 1: Add ½ cup raspberries at breakfast (+4 g).
  • Week 2: Add ½ cup lentils to lunch (+7–8 g).
  • Week 3: Add 1 tablespoon chia to yogurt (+5 g).

Slow ramp up = time for your microbiome to adapt and gas production to normalize.[4]

Strategy 2: Hydration

Fiber works like a sponge. It pulls water into the gut.

• Too much fiber without enough water can worsen constipation.[3]
• Aim for at least 1.5–2 liters of fluid per day, more if you are very active, unless your clinician advised a restriction.[3]
• If stools become hard as you add fiber, increase water first before cutting fiber back.

Strategy 3: Rinse & Cook

Preparation changes how fiber feels in your gut.

• Rinse beans thoroughly
  • This removes some fermentable carbohydrates that can cause gas.[3]
• Cook vegetables until fork tender
  • Cooking breaks down some cell walls, which often improves tolerance compared with raw cruciferous vegetables.
• Use smaller, more frequent servings
  • ¼ cup beans at each meal may work better than 1 cup at once.

Conclusion

Broccoli is a solid baseline, but it is far from the fiber ceiling. Split peas, lentils, artichokes, raspberries, and chia all beat broccoli by a wide margin and give your gut microbes new “fuel types” to work with.

Want one simple change this week? Swap a standard broccoli side for:

• 1 cup lentil soup, or
• 1 cup roasted Brussels sprouts with ¼ cup chickpeas, or
• 1 medium artichoke with olive oil and lemon.

Many people notice changes in digestion, energy, and fullness within a couple of weeks when they raise fiber gradually. Your gut will thank you. ^[3][4]

FAQ