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Best High-Fiber Legumes

Legumes are the single best category for fiber. A single cup of most beans or lentils gets you halfway to the 30g daily goal. Here they are, ranked.

#1 179% daily
Hyacinth beans, mature seeds, raw
53.8g
per cup
#2 178% daily
Beans, small white, mature seeds
53.5g
per cup
#3 164% daily
Beans, yellow, mature seeds
49.2g
per cup
# Food Fiber / 100g
1 Hyacinth beans, mature seeds, raw
per cup
25.6g
2 Beans, small white, mature seeds
per cup
24.9g
3 Beans, yellow, mature seeds
per cup
25.1g
4 Beans, cranberry, mature seeds
per cup
24.7g
5 Winged beans, mature seeds, raw
per cup
25.9g
6 Beans, french, mature seeds
per cup
25.2g
7 Beans, kidney, california red
per cup
24.9g
8 Beans, kidney, mature seeds
per cup
24.9g
9 Beans, kidney, royal red
per cup
24.9g
10 Peas, green, mature seeds
per cup
22.2g
11 Lima beans, thin seeded, mature seeds
per cup
20.6g
12 Carob flour
per cup
39.8g
13 Mungo beans, mature seeds, raw
per cup
18.3g
14 Broadbeans, mature seeds, raw
per cup
25.0g
15 Beans, great northern, mature seeds
per cup
20.2g
16 Lupins, mature seeds, raw
per cup
18.9g
17 Lima beans, large, mature seeds
per cup
19.0g
18 Mung beans, mature seeds, raw
per cup
16.3g
19 Beans, navy, mature seeds
per cup
15.3g
20 Pigeon peas, mature seeds, raw
per cup
15.0g
21 Beans, white, mature seeds
per cup
15.2g
22 Soybeans, mature seeds, roasted
per cup
17.7g
23 Soybeans, mature seeds, roasted
per cup
17.7g
24 Beans, black, mature seeds
per cup
15.5g
25 Beans, pinto, mature seeds
per cup
15.5g
26 Beans, black turtle, mature seeds
per cup
15.5g
27 Beans, kidney, red
per cup
15.2g
28 Beans, pink, mature seeds
per cup
12.7g
29 Beans, adzuki, mature seeds
per cup
12.7g
30 Chickpeas, mature seeds, raw
per cup
12.2g

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