Who has more fiber: Comparing fruits, vegetables, and legumes

December 6, 2025 •

3 min read

According to the National Cancer Institute, cooked dried or canned peas and beans, such as lentils, are among the foods highest in fiber. However, many other sources, from fruits to vegetables, are excellent choices, so determining who has more fiber can depend on the specific food and serving size.

Quick Summary

This guide compares the fiber content of various foods, including legumes, fruits, and vegetables, to reveal the best high-fiber sources. It breaks down fiber types and offers practical tips for increasing daily intake.

Key Points

Legumes are fiber powerhouses: Cooked lentils and split peas consistently offer some of the highest fiber content per half-cup serving among all food groups.
Raspberries top the fruit charts: At 8 grams per cup, raspberries are one of the most fiber-rich fruits you can eat.
Don't skip the skin: For fruits and vegetables like apples, pears, and sweet potatoes, the skin contains significant amounts of fiber that should not be discarded.
Insoluble vs. soluble fiber: Different foods provide different types of fiber; fruits and vegetables offer a balance, while some legumes are particularly rich in both soluble and insoluble types.
Variety is key for a balanced diet: The best strategy is to consume a mix of high-fiber foods from legumes, fruits, and vegetables to ensure a broad spectrum of nutrients and fiber types.
Whole grains and nuts are great supplements: Foods like oatmeal, bran, and nuts can easily be added to your diet to further increase your daily fiber intake.

Comparing the Fiber Kings: Legumes vs. Fruits vs. Vegetables

When evaluating who has more fiber, the answer isn't a single food but rather a category of foods. Legumes, including beans and lentils, often top the charts with their exceptionally high fiber content per serving. However, certain fruits and vegetables can also be surprisingly potent sources, making them essential parts of a balanced, fiber-rich diet. Understanding the different types of fiber and where they are found is key to making informed dietary choices.

The Mighty Legumes: Your Top-Tier Fiber Source

Legumes, which are plants that grow seeds in a pod, are consistently hailed as a superior source of dietary fiber. They offer both soluble and insoluble fiber, contributing to digestive health, feelings of fullness, and balanced blood sugar levels. A half-cup serving of cooked lentils, for example, contains approximately 7.8 grams of fiber, while the same amount of cooked chickpeas provides around 6.3 grams. This dense nutrient profile makes them a fantastic and economical choice for increasing fiber intake.

Key legume examples and their approximate fiber content:

Lentils: A half-cup cooked offers about 7.8 g.
Split Peas: A half-cup cooked contains about 8.2 g.
Black Beans: A half-cup cooked provides around 7.5 g.
Chickpeas (Garbanzo beans): A half-cup cooked offers about 6.3 g.

Fabulous Fruits: More Than Just Sweetness

Fruits are an excellent and delicious way to add fiber to your diet, along with essential vitamins and antioxidants. While they may not contain as much fiber per serving as some legumes, their convenience and versatility make them a valuable component of a healthy diet. It's important to eat fruits with their skin whenever possible, as this is where much of the insoluble fiber is located.

Examples of high-fiber fruits:

Raspberries: One cup delivers an impressive 8 grams of fiber.
Pears: A medium pear with its skin provides about 5.5 grams.
Apples: A medium apple with its skin contains approximately 4.8 grams.
Avocados: This fruit is a fantastic source of fiber, along with healthy fats.
Dates: Dried dates offer a highly concentrated amount of fiber.

Versatile Vegetables: The Foundation of Fiber

Vegetables, another cornerstone of a high-fiber diet, can vary significantly in their fiber content. Many, like broccoli and Brussels sprouts, offer a good dose, while starchy vegetables and those with skins, such as sweet potatoes, can pack an even more substantial punch. Incorporating a wide variety of vegetables ensures a diverse intake of nutrients and fiber types.

High-fiber vegetable examples:

Cooked Sweet Potato with skin: One cup provides about 6.4 g of fiber.
Brussels Sprouts: A cup offers around 3 grams.
Broccoli: Contains about 1.8 grams of fiber per cup.
Artichokes: Known for being a very high-fiber vegetable.

Fiber Face-Off: A Comparison Table


Food Category	Example Food (Serving Size)	Approximate Fiber (grams)	Fiber Type Notes
Legumes	Cooked Lentils (½ cup)	7.8	High in both soluble and insoluble fiber.
Legumes	Cooked Split Peas (½ cup)	8.2	Excellent source of both types.
Fruit	Raspberries (1 cup)	8.0	A top fruit source; contains seeds.
Fruit	Medium Pear (with skin)	5.5	Skin is a significant source of fiber.
Vegetable	Cooked Sweet Potato (1 cup, with skin)	6.4	Skin contributes heavily to fiber content.
Vegetable	Cooked Broccoli (1 cup)	1.8	Provides a moderate amount of fiber.

Beyond the Big Three: Other Notable Fiber Sources

While legumes, fruits, and vegetables are primary sources, other foods also contribute significantly to your daily fiber intake. Whole grains like oatmeal and shredded wheat are excellent choices. Nuts and seeds are also fiber-dense, and certain grain bran products, such as crude corn bran, contain extremely high concentrations of fiber. Incorporating these varied sources helps ensure you meet your daily needs and benefit from the full spectrum of dietary fiber.

Conclusion: Variety is the Winner

Ultimately, the question of who has more fiber doesn't have a single answer; it's about incorporating a variety of high-fiber foods into your diet. Legumes offer the most concentrated dose per serving, making them a powerful tool for boosting intake. However, fruits and vegetables provide essential nutrients and different types of fiber, contributing to a more comprehensive approach to health. By mixing and matching sources from all three categories—plus adding in whole grains, nuts, and seeds—you can create a diverse and satisfying diet that keeps you healthy and full. For more detailed nutritional information, you can consult reliable resources such as the U.S. Dietary Guidelines.(https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-fiber)

Frequently Asked Questions

Legumes, such as lentils, split peas, and black beans, generally contain a higher concentration of fiber per serving than most fruits and vegetables.

No, while many fruits are good sources, their fiber content varies. Fruits like raspberries and pears are particularly high in fiber, while some others contain less.

Yes, it is crucial to eat a variety of high-fiber foods. This ensures you get a mix of soluble and insoluble fiber, along with other nutrients, which benefits overall digestive health.

It depends on the specific food. While some legumes and certain fruits like raspberries can be extremely high in fiber, vegetables like artichokes and sweet potatoes are also excellent sources.

You can easily add more fiber by incorporating legumes into soups and salads, choosing fruits like raspberries and pears for snacks, and eating vegetables with the skin on.

Yes, there are two main types. Soluble fiber dissolves in water and can help lower blood glucose and cholesterol, while insoluble fiber does not dissolve and helps add bulk to stool.

Grain bran products, such as crude wheat bran and crude corn bran, contain some of the highest fiber contents per 100 grams, but they are typically used as ingredients rather than whole foods.