Vegetable

How much fiber is in beet?

Beet has 2.3 g of fiber per 1 medium (82 g). That is 8% of the daily value and a moderate amount for a vegetable.

2.3g

per 1 medium

2.8g

per 100 g

daily value

#26of 60

vegetables

Soluble vs insoluble

Soluble 0.8g 35% Insoluble 1.5g 65%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About beet and fiber

A medium beet gives 2.3 grams of fiber, and the greens on top are edible with similar fiber per cup. Beets are high FODMAP from fructans, so a small portion is the usual limit on that plan.

Counts toward plant diversityHigh FODMAP at this serving

How beet compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Eggplant	1 cup cubed	2.5 g	2.5 g	9%
Broccoli	1 cup chopped	2.4 g	2.6 g	9%
Corn	1 medium ear	2.4 g	2.7 g	9%
Beet	1 medium	2.3 g	2.8 g	8%
Cooked Spinach	1/2 cup	2.2 g	2.4 g	8%
Raw Cabbage	1 cup shredded	2.2 g	2.5 g	8%
Spaghetti Squash	1 cup cooked	2.2 g	1.4 g	8%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

11×

servings of beet to reach 25 g, the adequate intake for adult women

17×

servings of beet to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for beet

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Beets, raw	3.1 g	–	–
Beet greens, raw	2.6 g	–	–
Beets, canned, drained solids	1.8 g	–	–
Beets, cooked, boiled, drained	2 g	–	–
Beet greens, cooked, boiled, drained, without salt	2.9 g	–	–
Beets, cooked, boiled. drained, with salt	2 g	–	–
Beets, harvard, canned, solids and liquids	2.5 g	–	–
Beets, pickled, canned, solids and liquids	0.8 g	–	–

Frequently asked questions

How much fiber is in beet?

1 medium of beet, about 82 grams, contains 2.3 grams of dietary fiber. That is 2.8 grams of fiber per 100 grams and 8% of the 28 gram daily value.

Is beet high in fiber?

Not especially. Beet has 2.3 g per serving, which ranks 26 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in beet soluble or insoluble?

About 35% of the fiber in beet is soluble (0.8 g) and 65% is insoluble (1.5 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of beet would reach a daily fiber goal?

It would take about 11 servings to reach 25 g (the adequate intake for adult women) and 17 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.