11 Foods With More Fiber Than Black Beans

There are 11 foods that contain more fiber per 100 grams than black beans, which have 8.7 g of fiber per 100 g. The top contenders are Chia Seeds with 34.4 g and Flaxseed with 27.3 g.

This list highlights foods that provide a higher fiber content than black beans, ranked per 100 grams. Fiber is an essential nutrient for digestive health and overall wellness.

Foods With More Fiber Than Black Beans

The following table ranks foods based on their fiber content per 100 grams, showcasing those that surpass black beans.

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 black beans
1	Chia Seeds	34.4 g	123%	295%
2	Flaxseed	27.3 g	98%	214%
3	Almond	12.5 g	45%	44%
4	Sesame Seeds	11.8 g	42%	36%
5	Pistachio	10.6 g	38%	22%
6	Navy Beans	10.5 g	38%	21%
7	Passion Fruit	10.4 g	37%	20%
8	Hazelnut	9.7 g	35%	11%
9	Pecan	9.6 g	34%	10%
10	Coconut	9.0 g	32%	3%
11	Pinto Beans	9.0 g	32%	3%

For reference, black beans has 8.7 g of fiber per 100 g, about 31% of the Daily Value (28 g).

Track Your Fiber Intake

Knowing which foods 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 black beans (8.7 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 food has the most fiber?

Chia Seeds contain the most fiber, offering 34.4 g per 100 g, significantly surpassing other foods on the list.

Does black beans have a lot of fiber?

Black beans contain 8.7 g of fiber per 100 g, which is 31% of the Daily Value based on a 28 g daily intake.

How much fiber do you need per day?

The daily recommended fiber intake is 28 grams, which varies based on age, gender, and individual dietary needs.

Are these fiber values per 100 grams or per serving?

All fiber values listed are per 100 grams, providing a consistent basis for comparison among the foods.

Key Takeaways

• Chia Seeds have the highest fiber content at 34.4 g per 100 g.
• Flaxseed follows with 27.3 g of fiber per 100 g.
• Almonds contain 12.5 g of fiber per 100 g.
• Black beans provide 8.7 g of fiber per 100 g.