19 Beans and Legumes High in Fiber

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data
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 25 grams. (1)

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

Navy Beans

#1: Navy (Haricot) Beans

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
19g
(76% DV)		11g
(42% DV)		15g
(60% DV)
Nutrition Facts for Navy Beans. (Source)
Small White Beans

#2: Small White Beans

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
19g
(74% DV)		10g
(42% DV)		15g
(59% DV)
Nutrition Facts for Cooked Small White Beans. (Source)
Adzuki Beans

#3: Adzuki Beans

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
17g
(67% DV)		7g
(29% DV)		11g
(46% DV)
Nutrition Facts for Adzuki Beans. (Source)
Split Peas

#4: Split Peas

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
16g
(65% DV)		8g
(33% DV)		14g
(56% DV)
Nutrition Facts for Split Peas. (Source)
Lentils

#5: Lentils

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
16g
(63% DV)		8g
(32% DV)		14g
(54% DV)
Nutrition Facts for Lentils (Cooked). (Source)
Pinto Beans

#6: Pinto Beans

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
15g
(62% DV)		9g
(36% DV)		13g
(50% DV)
Nutrition Facts for Pinto Beans (Cooked). (Source)
Mung Beans

#7: Mung Beans

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
15g
(61% DV)		8g
(30% DV)		14g
(58% DV)
Nutrition Facts for Mung Beans (Cooked). (Source)
Cranberry Beans

#8: Cranberry (Borlotti) Beans

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
15g
(61% DV)		9g
(34% DV)		13g
(51% DV)
Nutrition Facts for Cranberry Beans (Roman Beans). (Source)
Black Beans

#9: Black Beans (Frijoles Negros)

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
15g
(60% DV)		9g
(35% DV)		13g
(53% DV)
Nutrition Facts for Black Beans. (Source)
Chickpeas

#10: Chickpeas (Garbanzo Beans)

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
12g
(50% DV)		8g
(30% DV)		9g
(37% DV)
Nutrition Facts for Chickpeas (Garbanzo Beans) (Cooked). (Source)
Great Northern Beans

#11: Great Northern Beans

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
12g
(50% DV)		7g
(28% DV)		12g
(47% DV)
Nutrition Facts for Great Northern Beans. (Source)
Kidney Beans

#12: Kidney Beans

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
11g
(45% DV)		6g
(26% DV)		10g
(40% DV)
Nutrition Facts for Kidney Beans. (Source)
White Beans

#13: Large White Beans

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
11g
(45% DV)		6g
(25% DV)		9g
(36% DV)
Nutrition Facts for Cooked Large White Beans. (Source)
Black Eyed Peas

#14: Black-Eyed Peas (Cowpeas)

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
11g
(44% DV)		7g
(26% DV)		11g
(45% DV)
Nutrition Facts for Black-Eyed Peas (Cowpeas). (Source)
Soy Beans

#15: Boiled Soybeans (Edamame)

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
10g
(41% DV)		6g
(24% DV)		7g
(28% DV)
Nutrition Facts for Boiled Soybeans (Edamame). (Source)
Natto

#16: Natto (Fermented Soybeans)

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
9g
(38% DV)		5g
(22% DV)		5g
(20% DV)
Nutrition Facts for Natto. (Source)
Broad Beans

#17: Broad Beans (Fava)

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
9g
(37% DV)		5g
(22% DV)		10g
(39% DV)
Nutrition Facts for Broad Beans (Fava). (Source)
A block of tofu

#18: Firm Tofu

Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
6g
(23% DV)		2g
(9% DV)		3g
(13% DV)
Nutrition Facts for Firm Tofu. (Source)
Soymilk

#19: Unsweetened Soymilk

Fiber
per 16oz Glass		Fiber
per 100g		Fiber
per 200 Calories
2g
(8% DV)		0g
(2% DV)		2g
(10% DV)
Nutrition Facts for Unsweetened Soy Milk. (Source)

See All 68 Beans and Lentils High in Fiber

How much fiber do you need each day?

The percent daily value (%DV) for fiber is 25 grams per day (2) and the adequate intake (AI) for adults is 38 grams per day. (3)

The Percent Daily Value (%DV) is shown on food labels to help the "average" consumer compare foods, while the adequate intake (AI) is meant to give people a more accurate daily target by age and gender. In this case, the daily value for fiber is probably set too low and should be revised higher by the FDA.

Here is the breakout of the adequate intake by age and gender for fiber: (3)

  • 1-3 years old: 19g/day
  • 4-8 years old: 25g/day
  • Boys 9-13 years old: 31g/day
  • Boys 14-18 years old: 38g/day
  • Girls 9-18 years old: 26g/day
  • Men 19-50 years old: 38g/day
  • Men 50+ years old: 30g/day
  • Women 19-50 years old: 25g/day
  • Women 50+ years old: 21g/day
  • Pregnant and Lactating Women: 28-29g/day

Differences in fiber requirements between men and women are established based on estimated energy needs, and data which suggests the amount of fiber required for protection against cardiovascular disease. In other words, men need to consume more fiber to gain the health benefits.(3)


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Data Sources and References

  1. U.S. FDA on Dietary Fiber (PDF)
  2. Institute of Medicine Dietary Reference Intakes
  3. U.S. Agricultural Research Service Food Data Central

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