19 Beans and Legumes High in Fiber

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 28 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 Beans1 Navy (Haricot) Beans
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
19g
(68% DV)
11g
(38% DV)
15g
(54% DV)
Small White Beans2 Small White Beans
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
19g
(66% DV)
10g
(37% DV)
15g
(52% DV)
Adzuki Beans3 Adzuki Beans
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
17g
(60% DV)
7g
(26% DV)
11g
(41% DV)
Split Peas4 Split Peas
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
16g
(58% DV)
8g
(30% DV)
14g
(50% DV)
Lentils5 Lentils
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
16g
(56% DV)
8g
(28% DV)
14g
(49% DV)
Pinto Beans6 Pinto Beans
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
15g
(55% DV)
9g
(32% DV)
13g
(45% DV)
Mung Beans7 Mung Beans
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
15g
(55% DV)
8g
(27% DV)
14g
(52% DV)
Cranberry Beans8 Cranberry (Borlotti) Beans
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
15g
(54% DV)
9g
(31% DV)
13g
(45% DV)
Black Beans9 Black Beans (Frijoles Negros)
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
15g
(53% DV)
9g
(31% DV)
13g
(47% DV)
Chickpeas10 Chickpeas (Garbanzo Beans)
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
12g
(45% DV)
8g
(27% DV)
9g
(33% DV)
Great Northern Beans11 Great Northern Beans
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
12g
(44% DV)
7g
(25% DV)
12g
(42% DV)
Kidney Beans12 Kidney Beans
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
11g
(40% DV)
6g
(23% DV)
10g
(36% DV)
White Beans13 Large White Beans
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
11g
(40% DV)
6g
(23% DV)
9g
(32% DV)
Black Eyed Peas14 Black-Eyed Peas (Cowpeas)
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
11g
(40% DV)
7g
(23% DV)
11g
(40% DV)
Soy Beans15 Boiled Soybeans (Edamame)
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
10g
(37% DV)
6g
(21% DV)
7g
(25% DV)
Natto16 Natto (Fermented Soybeans)
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
9g
(34% DV)
5g
(19% DV)
5g
(18% DV)
Broad Beans17 Broad Beans (Fava)
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
9g
(33% DV)
5g
(19% DV)
10g
(35% DV)
A block of tofu18 Firm Tofu
Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
6g
(21% DV)
2g
(8% DV)
3g
(11% DV)
Soymilk19 Unsweetened Soymilk
Fiber
per 16oz Glass
Fiber
per 100g
Fiber
per 200 Calories
2g
(7% DV)
0g
(1% DV)
2g
(9% DV)

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 28 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)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

  1. FDA on Daily Values
  2. Institute of Medicine Dietary Reference Intakes
  3. U.S. Agricultural Research Service Food Data Central