13 Beans and Legumes With More Fiber Than Oatmeal

Thirteen beans and legumes contain more fiber per 100 grams than oatmeal, which has 1.7 g of fiber per 100 g. The highest fiber content is found in Navy Beans at 10.5 g, followed by Pinto Beans at 9.0 g and Black Beans at 8.7 g.

This list highlights 13 beans and legumes that are ranked based on their fiber content per 100 grams. Each entry exceeds the fiber content found in oatmeal.

Beans and Legumes With More Fiber Than Oatmeal

The following table presents the ranked fiber content of these beans and legumes.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Fiber (per 100 g)	% Daily Value	% More Than oatmeal
1	Navy Beans	10.5 g	38%	518%
2	Pinto Beans	9.0 g	32%	429%
3	Black Beans	8.7 g	31%	412%
4	Split Peas	8.3 g	30%	388%
5	Lentils	7.9 g	28%	365%
6	Chickpeas	7.6 g	27%	347%
7	Lima Beans	7.0 g	25%	312%
8	Black-Eyed Peas	6.5 g	23%	282%
9	Kidney Beans	6.4 g	23%	276%
10	Cannellini Beans	6.3 g	23%	271%
11	Soybeans	6.0 g	21%	253%
12	Red Lentils	4.0 g	14%	135%
13	Tofu	2.3 g	8%	35%

For reference, oatmeal has 1.7 g of fiber per 100 g, about 6% of the Daily Value (28 g).

Track Your Fiber Intake

Knowing which beans and legumes are richest in fiber only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your fiber intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Fiber values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram fiber content is higher than that of oatmeal (1.7 g), and ranked highest first. Percent Daily Value uses the US reference intake of 28 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What beans and legumes have the most fiber?

The beans and legumes with the most fiber are Navy Beans at 10.5 g, Pinto Beans at 9.0 g, and Black Beans at 8.7 g. These values reflect their fiber content per 100 grams.

Does oatmeal have a lot of fiber?

Oatmeal contains 1.7 g of fiber per 100 grams, which is relatively low compared to many beans and legumes. It provides 6% of the Daily Value of 28 g for fiber.

How much fiber do you need per day?

The daily fiber requirement for adults is generally around 28 grams. This value can vary based on age, gender, and individual dietary needs.

Are these fiber values per 100 grams or per serving?

The fiber values listed for the beans and legumes, as well as oatmeal, are all per 100 grams. This standard measurement allows for easy comparison.

Key Takeaways

• Navy Beans have the highest fiber content at 10.5 g per 100 g.
• Pinto Beans and Black Beans also provide significant fiber, at 9.0 g and 8.7 g, respectively.
• Oatmeal has a fiber content of 1.7 g per 100 g.
• The daily fiber intake recommendation is approximately 28 grams.