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.


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List of Beans High in Fiber

Navy Beans1 Navy Beans
  • 76% DV (19g) fiber per cup
  • 60% DV (15g) fiber per 200 calorie serving
  • 42% DV (11g) fiber per 100 grams
Small White Beans2 Small White Beans
  • 74% DV (19g) fiber per cup
  • 59% DV (15g) fiber per 200 calorie serving
  • 42% DV (10g) fiber per 100 grams
Adzuki Beans3 Adzuki Beans
  • 67% DV (17g) fiber per cup
  • 46% DV (11g) fiber per 200 calorie serving
  • 29% DV (7g) fiber per 100 grams
Split Peas4 Split Peas
  • 65% DV (16g) fiber per cup
  • 56% DV (14g) fiber per 200 calorie serving
  • 33% DV (8g) fiber per 100 grams
Lentils5 Lentils
  • 63% DV (16g) fiber per cup
  • 54% DV (14g) fiber per 200 calorie serving
  • 32% DV (8g) fiber per 100 grams
Pinto Beans6 Pinto Beans
  • 62% DV (15g) fiber per cup
  • 50% DV (13g) fiber per 200 calorie serving
  • 36% DV (9g) fiber per 100 grams
Mung Beans7 Mung Beans
  • 61% DV (15g) fiber per cup
  • 58% DV (14g) fiber per 200 calorie serving
  • 30% DV (8g) fiber per 100 grams
Cranberry Beans8 Cranberry (Roman) Beans
  • 61% DV (15g) fiber per cup
  • 51% DV (13g) fiber per 200 calorie serving
  • 34% DV (9g) fiber per 100 grams
Black Beans9 Black Beans (Frijoles Negros)
  • 60% DV (15g) fiber per cup
  • 53% DV (13g) fiber per 200 calorie serving
  • 35% DV (9g) fiber per 100 grams
Chickpeas10 Chickpeas (Garbanzo Beans)
  • 50% DV (12g) fiber per cup
  • 37% DV (9g) fiber per 200 calorie serving
  • 30% DV (8g) fiber per 100 grams
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Great Northern Beans11 Great Northern Beans
  • 50% DV (12g) fiber per cup
  • 47% DV (12g) fiber per 200 calorie serving
  • 28% DV (7g) fiber per 100 grams
Kidney Beans12 Kidney Beans
  • 45% DV (11g) fiber per cup
  • 40% DV (10g) fiber per 200 calorie serving
  • 26% DV (6g) fiber per 100 grams
White Beans13 Large White Beans
  • 45% DV (11g) fiber per cup
  • 36% DV (9g) fiber per 200 calorie serving
  • 25% DV (6g) fiber per 100 grams
Black Eyed Peas14 Black-Eyed Peas (Cowpeas)
  • 44% DV (11g) fiber per cup
  • 45% DV (11g) fiber per 200 calorie serving
  • 26% DV (7g) fiber per 100 grams
Soy Beans15 Boiled Soybeans (Edamame)
  • 41% DV (10g) fiber per cup
  • 28% DV (7g) fiber per 200 calorie serving
  • 24% DV (6g) fiber per 100 grams
Natto16 Natto
  • 38% DV (9g) fiber per cup
  • 20% DV (5g) fiber per 200 calorie serving
  • 22% DV (5g) fiber per 100 grams
Broad Beans17 Broad Beans (Fava)
  • 37% DV (9g) fiber per cup
  • 39% DV (10g) fiber per 200 calorie serving
  • 22% DV (5g) fiber per 100 grams
A block of tofu18 Tofu
  • 23% DV (6g) fiber per cup
  • 13% DV (3g) fiber per 200 calorie serving
  • 9% DV (2g) fiber per 100 grams
Soymilk19 Unsweetened Soymilk
  • 8% DV (2g) fiber per cup
  • 10% DV (2g) fiber per 200 calorie serving
  • 2% DV (0g) fiber per 100 grams
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See All 58 Beans and Lentils High in Fiber

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.