What Veggie Has the Least Amount of Fiber?

October 30, 2025 •

3 min read

An iceberg lettuce leaf contains just 0.7 grams of fiber per cup, making it one of the top contenders when considering what veggie has the least amount of fiber. A low-fiber or low-residue diet may be necessary for those with specific digestive issues, and knowing which vegetables to choose is crucial for managing symptoms effectively.

Quick Summary

Iceberg lettuce and peeled cucumber are among the vegetables with the lowest fiber content, making them suitable for low-fiber diets often recommended for digestive health conditions. Properly preparing vegetables like cooking and removing skins also significantly reduces their fiber. This guide details the vegetables with the least fiber and provides valuable context on low-fiber eating.

Key Points

Iceberg Lettuce: Often cited for its low fiber content (approx. 0.7-1.2g per cup), it's a top choice for low-residue diets.
Peeled Cucumber: Removing the skin and seeds significantly reduces its fiber, with around 0.3-0.5g of insoluble fiber per cup.
Cooking is Key: Preparing vegetables by cooking them until very tender helps break down and soften tough fibers, aiding digestion.
Preparation Matters: Peeling and deseeding vegetables like cucumbers, potatoes, and tomatoes minimizes their fiber contribution.
Common Low-Fiber Options: Other low-fiber vegetables include well-cooked carrots, spinach, and peeled white potatoes.
Temporary Measure: A low-fiber diet is typically a short-term intervention to manage specific digestive symptoms under medical supervision.

What is a Low-Fiber Diet?

A low-fiber diet, also known as a low-residue diet, is an eating plan designed to reduce the amount of undigested food that passes through your intestines. This provides a rest for your digestive system and can help manage conditions like irritable bowel syndrome (IBS), diverticulitis, Crohn's disease, or during recovery from bowel surgery. High-fiber foods, especially insoluble fiber, add bulk to stool and speed up its movement through the gut, which can irritate a sensitive system. By reducing fiber intake, the aim is to lessen symptoms such as cramping, bloating, and diarrhea.

Leading Contenders for Least Fiber

When seeking a veggie with the least amount of fiber, preparation is often as important as the vegetable itself. Raw, fibrous vegetables are generally higher in fiber, while cooking and removing skins and seeds can dramatically lower it.

Iceberg Lettuce

Raw iceberg lettuce stands out as having very low fiber content, with roughly 0.7 to 1.2 grams per cup, depending on the source. Its high water content and mild flavor make it a staple in low-fiber meals, though it offers less nutritional value compared to other leafy greens. It's an excellent base for a light salad when more fibrous ingredients are avoided.

Peeled Cucumber

Another excellent choice is peeled cucumber. Cucumbers naturally contain low fiber, but removing the skin and seeds makes them even more suitable for a low-residue diet. One cup of peeled, fresh cucumber contains only about 0.3 to 0.5 grams of insoluble fiber. This is one of the lowest fiber counts among common raw vegetables.

Well-Cooked Vegetables

Cooking vegetables until they are very tender can significantly break down their fiber, making them easier to digest. Examples include:

Cooked Carrots: While raw carrots have moderate fiber, cooking them makes them much softer and easier on the gut.
Cooked Spinach: A vegetable that can be eaten raw with low fiber but becomes even softer and more digestible when cooked.
Pumpkin and Squash: Peeled and cooked varieties like acorn or butternut squash are often recommended for low-fiber diets.
Asparagus Tips: Well-cooked, tender asparagus tips, without the tougher stalks, are low in fiber.
Peeled White Potatoes: When the skin is removed, white potatoes are a low-fiber source of carbohydrates.

The Importance of Preparation

To minimize fiber, following specific preparation rules is essential:

Peel it: Always remove the skin from fruits and vegetables, as this is where much of the insoluble fiber resides.
Cook it thoroughly: Boiling, steaming, or roasting vegetables until very soft and tender breaks down the plant's tough cellular structure.
Remove seeds: Seeds can add bulk and irritate a sensitive digestive tract, so remove them from items like cucumbers and tomatoes.
Strain it: If consuming vegetable juice or purée, straining it to remove any pulp or seeds ensures the lowest fiber content.

Low-Fiber Vegetable Comparison Table


Vegetable (Raw)	Preparation	Approximate Fiber per Cup	Note
Iceberg Lettuce	Raw	~0.7–1.2 g	High water content, very low fiber.
Cucumber	Peeled, seeded	~0.3–0.5 g	Removing skin/seeds minimizes fiber significantly.
Mushroom	Raw or cooked	~1.0 g	Low fiber in both forms.
White Potato	Peeled, cooked	~2.1 g	Skin removal is critical for low fiber.
Cooked Carrots	Cooked	~2.0 g	Raw carrots are higher in fiber, cooking is key.
Spinach	Cooked	~0.5 g (half cup)	Becomes very soft and digestible.

Conclusion: Finding the Right Balance

For those needing a low-fiber diet, identifying the veggie with the least amount of fiber and preparing it correctly is a vital step. While cucumber and iceberg lettuce offer some of the lowest raw fiber counts, proper cooking and removal of skins and seeds are the most effective methods for reducing fiber across a range of vegetables. Remember, this diet is typically temporary, intended to allow the digestive system to rest and heal before gradually reintroducing more fibrous foods under medical guidance. Always consult with a healthcare professional or registered dietitian before making significant dietary changes, especially for a specific medical purpose.

Navigating a Low-Fiber Diet with Authority

For more detailed nutritional information and guidance on dietary planning for specific health conditions, authoritative sources like the National Institutes of Health (NIH) can provide valuable data. Their extensive databases on nutritional components, such as the fiber content in various foods, help both patients and professionals make informed decisions. An example is the Endotext publication on lipids and lipoproteins, which includes useful tables on vegetable fiber content.

Frequently Asked Questions

Among commonly consumed vegetables in their raw, unprepared state, iceberg lettuce is one of the lowest in fiber, containing approximately 0.7 to 1.2 grams per cup.

Yes, but it is best to prepare it by peeling it and removing the seeds to reduce its fiber content. A peeled and seeded cucumber is a good option for a low-residue diet.

Cooking vegetables, especially boiling or steaming them until very tender, breaks down the plant's cell walls, softening the fiber and making it easier for the body to digest.

Peeled and well-cooked white potatoes are suitable for a low-fiber diet. The skin contains most of the fiber, so it must be completely removed.

A low-fiber diet is often prescribed by doctors for conditions like Crohn's disease, diverticulitis, irritable bowel syndrome (IBS), or before certain medical procedures like a colonoscopy.

Many canned vegetables, such as carrots or green beans, are typically low in fiber because the canning process softens them significantly. However, it's always best to check the label.

To reduce the fiber in vegetables, always cook them until tender, remove all skins and seeds, and consider pureeing or straining them. This removes the tough, undigestible parts of the plant.