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27 Beans and Legumes High in Fiber

Beans are a great source of fiber, with the average cup of beans providing 14grams of fiber or 56% of the daily value for fiber. Dry roasted soybeans provide the most fiber with 30.4 grams (122% DV) per cup, however, they are high in calories. Navy beans provide the most fiber per calorie with 19grams (76% DV) in a single cup cooked. The current daily value (%DV) for fiber is 25 grams. Below is a list of 27 beans high in fiber, for more, see the extended list of fiber rich bean and legume products, and the article on high fiber foods.

#1: Soybeans (Roasted)
Fiber in 100gPer cup (172g)Fiber to Calorie Ratio
17.7g (71% DV)30.4g (122% DV)1g fiber per 27 calories
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#2: Navy Beans (Cooked)
Fiber in 100gPer cup (182g)Fiber to Calorie Ratio
10.5g (42% DV)19.1g (76% DV)1g fiber per 13 calories
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#3: Small White Beans & Yellow Beans (Cooked)
Fiber in 100gPer cup (179g)Fiber to Calorie Ratio
10.4g (42% DV)18.6g (74% DV)1g fiber per 14 calories
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#4: Cranberry (Roman) Beans (Cooked)
Fiber in 100gPer cup (177g)Fiber to Calorie Ratio
10g (40% DV)17.7g (71% DV)1g fiber per 14 calories
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#5: French Beans (Cooked)
Fiber in 100gPer cup (177g)Fiber to Calorie Ratio
9.4g (38% DV)16.6g (66% DV)1g fiber per 14 calories
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#6: Pinto Beans (Cooked)
Fiber in 100gPer cup (171g)Fiber to Calorie Ratio
9g (36% DV)15.4g (62% DV)1g fiber per 16 calories
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#7: Black Beans & Black Turtle Beans (Cooked)
Fiber in 100gPer cup (172g)Fiber to Calorie Ratio
8.7g (35% DV)15g (60% DV)1g fiber per 15 calories
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#8: Split Peas (Cooked)
Fiber in 100gPer cup (196g)Fiber to Calorie Ratio
8.3g (33% DV)16.3g (65% DV)1g fiber per 14 calories
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#9: Lentils (Cooked)
Fiber in 100gPer cup (198g)Fiber to Calorie Ratio
7.9g (32% DV)15.6g (62% DV)1g fiber per 15 calories
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#10: Mung Beans (Cooked)
Fiber in 100gPer cup (202g)Fiber to Calorie Ratio
7.6g (30% DV)15.4g (62% DV)1g fiber per 14 calories
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#11: Chickpeas (Garbanzo Beans) (Cooked)
Fiber in 100gPer cup (164g)Fiber to Calorie Ratio
7.6g (30% DV)12.5g (50% DV)1g fiber per 22 calories
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#12: Kidney Beans (Cooked)
Fiber in 100gPer cup (177g)Fiber to Calorie Ratio
7.4g (30% DV)13.1g (52% DV)1g fiber per 17 calories
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#13: Adzuki Beans (Cooked)
Fiber in 100gPer cup (230g)Fiber to Calorie Ratio
7.3g (29% DV)16.8g (67% DV)1g fiber per 18 calories
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#14: Lima (Butter) Beans (Cooked)
Fiber in 100gPer cup (188g)Fiber to Calorie Ratio
7g (28% DV)13.2g (53% DV)1g fiber per 16 calories
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#15: Great Northern Beans (Cooked)
Fiber in 100gPer cup (177g)Fiber to Calorie Ratio
7g (28% DV)12.4g (50% DV)1g fiber per 17 calories
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#16: Pigeon Peas (Red Gram) (Cooked)
Fiber in 100gPer cup (168g)Fiber to Calorie Ratio
6.7g (27% DV)11.3g (45% DV)1g fiber per 18 calories
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#17: Cowpeas (Black Eyed Peas) (Cooked)
Fiber in 100gPer cup (171g)Fiber to Calorie Ratio
6.5g (26% DV)11.1g (44% DV)1g fiber per 18 calories
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#18: Mungo Beans (Cooked)
Fiber in 100gPer cup (180g)Fiber to Calorie Ratio
6.4g (26% DV)11.5g (46% DV)1g fiber per 16 calories
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#19: White Beans (Cooked)
Fiber in 100gPer cup (179g)Fiber to Calorie Ratio
6.3g (25% DV)11.3g (45% DV)1g fiber per 22 calories
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#20: Hummus
Fiber in 100gPer cup (246g)Fiber to Calorie Ratio
6g (24% DV)14.8g (59% DV)1g fiber per 28 calories
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#21: Soybeans (Boiled)
Fiber in 100gPer cup (172g)Fiber to Calorie Ratio
6g (24% DV)10.3g (41% DV)1g fiber per 29 calories
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#22: Baked Beans
Fiber in 100gPer cup (253g)Fiber to Calorie Ratio
5.5g (22% DV)13.9g (56% DV)1g fiber per 19 calories
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#23: Broad (Fava) Beans (Cooked)
Fiber in 100gPer cup (170g)Fiber to Calorie Ratio
5.4g (22% DV)9.2g (37% DV)1g fiber per 20 calories
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#24: Natto
Fiber in 100gPer cup (175g)Fiber to Calorie Ratio
5.4g (22% DV)9.5g (38% DV)1g fiber per 39 calories
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#25: Pink Beans (Cooked)
Fiber in 100gPer cup (169g)Fiber to Calorie Ratio
5.3g (21% DV)9g (36% DV)1g fiber per 28 calories
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#26: Yardlong Beans (Cooked)
Fiber in 100gPer cup (171g)Fiber to Calorie Ratio
3.8g (15% DV)6.5g (26% DV)1g fiber per 31 calories
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#27: Tofu (Cooked)
Fiber in 100gPer 1/2 cup (126g)Fiber to Calorie Ratio
2.3g (9% DV)2.9g (12% DV)1g fiber per 63 calories
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Click each heading below for more information from HealthAliciousNess.com

Carob Flour 39.8g (159% DV) per 100 gram serving 41g (164% DV) per cup (103 grams) 2.4g (10% DV) per tablespoon (6 grams) Click to see complete nutrition facts for Carob Flour
Soy Flour 9.6g (38% DV) per 100 gram serving 8.1g (32% DV) per cup (84 grams) 0.5g (2% DV) per tablespoon (5 grams) Click to see complete nutrition facts for Soy Flour
Miso 5.4g (22% DV) per 100 gram serving 14.9g (60% DV) per cup (275 grams) 0.9g (4% DV) per tablespoon (17 grams) Click to see complete nutrition facts for Miso
Refried Beans 4.7g (19% DV) per 100 gram serving 20.9g (84% DV) per can (444 grams) 11.4g (46% DV) per cup (242 grams) Click to see complete nutrition facts for Refried Beans
Chickpea Flour 10.8g (43% DV) per 100 gram serving 9.9g (40% DV) per cup (92 grams) Click to see complete nutrition facts for Chickpea Flour
Soymilk 0.8g (3% DV) per 100 gram serving 1.9g (8% DV) per cup (243 grams) Click to see complete nutrition facts for Soymilk

    1. USDA National Nutrient Database for Standard Reference, Release 27.

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