What vegetable juice has the most fiber?

December 5, 2025 •

3 min read

According to the Academy of Nutrition and Dietetics, most Americans consume less than half of their recommended daily fiber intake, making conscious choices about fiber sources crucial. If you're wondering what vegetable juice has the most fiber, the answer is more complex than simply picking one vegetable; the method of preparation is the single biggest factor in determining the final fiber content.

Quick Summary

The highest fiber in a vegetable juice comes from blending, not traditional juicing, as blending retains the fibrous pulp. Certain vegetables like artichokes and leafy greens are naturally high in fiber, and their full fibrous content can be preserved by using a blender. For store-bought options, specific products formulated for higher fiber are the best choice.

Key Points

Blending vs. Juicing: Blending retains all the vegetable's fibrous pulp, making it the most fiber-rich option, while traditional juicing removes most fiber.
Top Vegetables for Blending: Artichokes contain the highest fiber per serving, while kale, spinach, and carrots are excellent, palatable choices for blending.
Maximize Fiber Retention: For the highest fiber content, opt for a blended vegetable smoothie over a strained juice.
Convenient High-Fiber Juice: For store-bought convenience, choose products explicitly labeled 'High Fiber,' such as V8's version with added dietary fiber.
Supplement for Fiber: To increase fiber in any juice, add supplements like ground flaxseed or psyllium husk.

Juicing vs. Blending: The Ultimate Fiber Decider

When it comes to vegetable drinks, the distinction between juicing and blending is critical, particularly for fiber content. Traditional juicing, which uses a juice extractor, separates the liquid from the solid, fibrous pulp. This leaves you with a drink that is rich in vitamins and minerals but has significantly less fiber. Blending, on the other hand, pulverizes the entire vegetable, keeping all of the soluble and insoluble fiber in the final product. For this reason, a blended vegetable smoothie will always have more fiber than a strained vegetable juice made from the same ingredients. For those seeking to maximize their fiber intake, blending is the superior method.

The Highest Fiber Vegetables for Your Blend

If blending is the best way to keep fiber in your drink, the next step is choosing the right vegetables. While many vegetables contain fiber, some are particularly rich sources. Artichokes, surprisingly, are among the highest-fiber vegetables, offering a significant amount per cup. However, juicing or blending an entire artichoke might not be the most palatable option. Other excellent choices that blend well include:

Artichokes: While not a typical juicing vegetable, a blended artichoke heart provides a powerful fiber boost.
Leafy Greens: Spinach and kale are exceptionally high in both soluble and insoluble fiber, and they blend easily into smoothies.
Carrots: Packed with fiber and vitamins, carrots also add a natural sweetness that can make vegetable blends more appealing.
Beets: These root vegetables offer a dose of both soluble and insoluble fiber, though juicing removes much of the insoluble fiber.
Brussels Sprouts: A cup of cooked Brussels sprouts can provide over 6 grams of fiber.

How to Create a High-Fiber Vegetable Blend

Creating a fiber-rich vegetable drink is simple and can be a delicious way to boost your daily intake. The key is to start with a good base and build from there. For leafy greens, place them in the blender first and then layer with denser items like carrots and apples to ensure everything is processed smoothly. If you want a less pulpy texture, you can use a slow juicer with advanced pulp control or simply stir some of the separated pulp back in after juicing. For a creamier blend, consider adding ingredients that also boost fiber, such as chia seeds or flaxseed meal.

Comparison of Juicing Methods


Feature	Blending (Smoothie)	Traditional Juicing	V8 High Fiber	Fiber Supplement (e.g., Psyllium)
Fiber Content	High (all fiber retained)	Low (most fiber removed)	High (added dietary fiber)	High (added supplement)
Satiety Level	High	Low	Moderate to High	High
Nutrient Absorption	Gradual	Rapid	Gradual	Gradual
Pulp Texture	Full pulp retained	Pulp discarded	Finely textured	Smooth
Best for	Meal replacement, weight management	Quick nutrient hit, sensitive digestion	Convenience, ready-made fiber	Adding pure fiber boost

Boosting Fiber with Pre-Made Juice and Add-Ins

For those who prefer store-bought options, there are products specifically designed to be higher in fiber. For example, V8 offers a High Fiber Original 100% Vegetable Juice that contains 6 grams of fiber per 8-ounce serving, thanks to added dietary fiber. This can be a convenient way to get a quick fiber boost without the need for a blender. You can also increase the fiber content of any pre-made or home-juiced vegetable drink by stirring in supplements like psyllium husk or ground flaxseed. These additions allow for customization and ensure you're getting enough fiber, even when you opt for a clearer, pulp-free juice.

Conclusion: Blending for the Biggest Fiber Hit

In summary, the vegetable juice with the most fiber is a blended smoothie, not a traditionally juiced drink. By using a blender and selecting high-fiber vegetables like artichokes, kale, spinach, and carrots, you can create a delicious and nutrient-dense beverage that keeps all the beneficial fiber intact. For a convenient alternative, high-fiber commercial juices are an effective option. Ultimately, the choice to blend or add fiber back into your juice depends on your personal preferences for texture and nutritional goals, but blending remains the most effective method for maximizing fiber content from whole vegetables.

Frequently Asked Questions

Blending gives you significantly more fiber than juicing, because it pulverizes the entire vegetable, including the fibrous pulp. Traditional juicing removes most of this pulp, and with it, the insoluble fiber.

For maximum fiber, use vegetables like artichokes, leafy greens such as kale and spinach, and root vegetables like carrots and beets. Using a blender is the best way to get the full fiber content of these vegetables.

Yes, you can increase the fiber in your juice. One method is to stir some of the separated pulp back into the finished juice. Another option is to add fiber-rich supplements like chia seeds, flaxseed meal, or psyllium husk.

Fiber, especially insoluble fiber, promotes healthy digestion and regularity. It also helps you feel full longer, which is beneficial for weight management. Including fiber in your drink helps prevent a rapid blood sugar spike.

Yes, for convenience, some brands like V8 offer high-fiber versions of their vegetable juice. These typically have added dietary fiber to boost their content, making them a good option when you don't have time to blend your own.

No, blending does not destroy the fiber in vegetables. Blending simply breaks down the fibrous material into smaller, more palatable pieces while keeping it in your drink. It actually helps retain the full nutrient profile of the whole food.

A simple recipe is the 'Green Fiber Boost': blend one cucumber, two celery stalks, a handful of spinach, and one green apple. This combination provides a refreshing taste with a significant fiber increase.