Top High-Fiber Legumes and Legume Products
Ranked by fiber per serving — the number that matters for your daily 30g goal. The top pick, Beans, navy, mature seeds, provides 19.1g per serving.
#1
64% daily
Beans, navy, mature seeds
19.1g
per cup
#2
54% daily
Peas, split, mature seeds
16.3g
per cup
#3
52% daily
Lentils, mature seeds, cooked
15.6g
per cup
| # | Food | Fiber / 100g |
|---|---|---|
| 1 |
Beans, navy, mature seeds
per cup
|
10.5g
|
| 2 |
Peas, split, mature seeds
per cup
|
8.3g
|
| 3 |
Lentils, mature seeds, cooked
per cup
|
7.9g
|
| 4 |
Beans, pinto, mature seeds
per cup
|
9.0g
|
| 5 |
Beans, black, mature seeds
per cup
|
8.7g
|
| 6 |
Hummus
per cup
|
5.5g
|
| 7 |
Beans, kidney, red
per cup
|
7.4g
|
| 8 |
Chickpeas, mature seeds, cooked
per cup
|
7.6g
|
| 9 |
Cowpeas, common, mature seeds
per cup
|
6.5g
|
| 10 |
Soybeans, mature cooked, boiled
per cup
|
6.0g
|
| 11 |
Peanut butter, smooth, reduced fat
per 2 tablespoon
|
5.2g
|