19 Beans and Legumes High in Fiber

Beans are a great source of fiber, with the average cup of beans providing over 50% of the daily value (%DV). Beans high in fiber include navy beans, small white beans, adzuki beans, split peas, lentils, pintos, mung, chickpeas, and kidney beans. The current daily value (%DV) for fiber is 25grams.

Below is a list of 19 beans high in fiber, for more, see the nutrient ranking of over 50 beans high in fiber.

List of Beans High in Fiber

1 Navy Beans

• 76% DV (19g) fiber per cup
• Calories: 255 | Weight: 182g (6.4oz)

Nutrition Facts for Navy Beans.

2 Small White Beans

• 74% DV (19g) fiber per cup
• Calories: 254 | Weight: 179g (6.3oz)

Nutrition Facts for Cooked Small White Beans.

3 Adzuki Beans

• 67% DV (17g) fiber per cup
• Calories: 294 | Weight: 230g (8.1oz)

Nutrition Facts for Adzuki Beans.

4 Split Peas

• 65% DV (16g) fiber per cup
• Calories: 231 | Weight: 196g (6.9oz)

Nutrition Facts for Split Peas.

5 Lentils

• 63% DV (16g) fiber per cup
• Calories: 230 | Weight: 198g (7oz)

Nutrition Facts for Lentils (Cooked).

6 Pinto Beans

• 62% DV (15g) fiber per cup
• Calories: 245 | Weight: 171g (6oz)

Nutrition Facts for Pinto Beans (Cooked).

7 Mung Beans

• 61% DV (15g) fiber per cup
• Calories: 212 | Weight: 202g (7.1oz)

Nutrition Facts for Mung Beans (Cooked).

8 Cranberry (Roman) Beans

• 61% DV (15g) fiber per cup
• Calories: 241 | Weight: 177g (6.2oz)

Nutrition Facts for Cranberry Beans (Roman Beans).

9 Black Beans (Frijoles Negros)

• 60% DV (15g) fiber per cup
• Calories: 227 | Weight: 172g (6.1oz)

Nutrition Facts for Black Beans.

10 Chickpeas (Garbanzo Beans)

• 50% DV (12g) fiber per cup
• Calories: 269 | Weight: 164g (5.8oz)

Nutrition Facts for Chickpeas (Garbanzo Beans) (Cooked).

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11 Great Northern Beans

• 50% DV (12g) fiber per cup
• Calories: 209 | Weight: 177g (6.2oz)

Nutrition Facts for Great Northern Beans.

12 Kidney Beans

• 45% DV (11g) fiber per cup
• Calories: 225 | Weight: 177g (6.2oz)

Nutrition Facts for Kidney Beans.

13 Large White Beans

• 45% DV (11g) fiber per cup
• Calories: 249 | Weight: 179g (6.3oz)

Nutrition Facts for Cooked Large White Beans.

14 Black-Eyed Peas (Cowpeas)

• 44% DV (11g) fiber per cup
• Calories: 198 | Weight: 171g (6oz)

Nutrition Facts for Black-Eyed Peas (Cowpeas).

15 Boiled Soybeans (Edamame)

• 41% DV (10g) fiber per cup
• Calories: 296 | Weight: 172g (6.1oz)

Nutrition Facts for Boiled Soybeans (Edamame).

16 Natto

• 38% DV (9g) fiber per cup
• Calories: 369 | Weight: 175g (6.2oz)

Nutrition Facts for Natto.

17 Broad Beans (Fava)

• 37% DV (9g) fiber per cup
• Calories: 187 | Weight: 170g (6oz)

Nutrition Facts for Broad Beans (Fava).

18 Tofu

• 23% DV (6g) fiber per cup
• Calories: 363 | Weight: 252g (8.9oz)

Nutrition Facts for Firm Tofu.

19 Unsweetened Soymilk

• 8% DV (2g) fiber per cup
• Calories: 160 | Weight: 486g (17.1oz)

Nutrition Facts for Unsweetened Soymilk.

See All 56 Beans and Lentils High in Fiber