Highest-Fiber Beans and Legumes, Ranked Per Serving (2026)

The highest-fiber food is Cooked Navy Beans with 19.1 g of fiber per serving, followed closely by Cooked Small White Beans at 18.6 g.

This post ranks beans and legumes by fiber content per typical serving, using data from USDA FoodData Central. These whole foods offer significant fiber benefits, contributing to a balanced diet.

Why Fiber Matters for Digestion, Cholesterol, and Blood Sugar

Fiber is important for digestive health, as it helps maintain regular bowel movements and supports gut health. It is also associated with lower cholesterol levels, which can promote heart health. Additionally, fiber can help regulate blood sugar levels, making it beneficial for overall metabolic health. This is educational information, not medical advice.

Highest-Fiber Beans and Legumes, Ranked Per Serving

Below is a ranked table of the highest-fiber beans and legumes per serving.

#	Food	Typical serving	Fiber/serving (g)	Fiber/100 g (g)	Calories (kcal)	Protein (g)	Sugar (g)	Carbs (g)
1	Cooked Navy Beans	1 serving (182 g)	19.1	10.5	255	15.0	0.7	47.4
2	Cooked Small White Beans	1 serving (179 g)	18.6	10.4	254	16.1	0.0	46.2
3	Adzuki Beans (cooked)	1 cup (230 g)	16.8	7.3	294	17.3	0.0	57.0
4	Canned Black Beans (Low Sodium)	1/2 cup (240 g)	16.6	6.9	218	14.5	0.6	39.7
5	Royal Red Kidney Beans (Cooked)	1 cup (177 g)	16.5	9.3	218	16.8	0.0	38.7
6	Cooked Kidney Beans (California Red)	1 serving (177 g)	16.5	9.3	219	16.2	0.0	39.7
7	Cranberry Beans (canned)	1 can (260 g)	16.4	6.3	216	14.4	0.0	39.3
8	Cooked Split Peas	1 serving (196 g)	16.3	8.3	227	16.3	5.7	40.2
9	Canned Chickpeas (drained)	1 serving (253 g)	16.2	6.4	352	17.8	10.1	57.0
10	Cooked Lentils (Boiled)	1 cup (198 g)	15.6	7.9	230	17.9	3.6	39.9
11	Cooked Pinto Beans	1 serving (171 g)	15.4	9.0	245	15.4	0.6	44.8
12	Black Turtle Beans (cooked)	1 serving (185 g)	15.4	8.3	241	15.1	0.6	45.0
13	Cooked Mung Beans (boiled)	1 serving (202 g)	15.4	7.6	212	14.2	4.0	38.7
14	Canned Red Kidney Beans (Drained)	1 serving (266 g)	14.6	5.5	330	21.2	10.1	57.2
15	Home Prepared Baked Beans	1 serving (253 g)	13.9	5.5	392	14.0	0.0	54.7

How Nutrola Tracks Fiber for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including fiber, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-fiber foods, highest-fiber vegetables.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods, focusing on typical serving sizes based on USDA household weights. Each entry is normalized per 100 g for comparison. This information is intended for educational purposes only, not medical advice.

Frequently Asked Questions (FAQ)

How much fiber is in Cooked Navy Beans?

Cooked Navy Beans contain 19.1 g of fiber per serving.

What is the fiber content of Cooked Small White Beans?

Cooked Small White Beans have 18.6 g of fiber per serving.

Which beans have the highest fiber content?

The highest fiber content is found in Cooked Navy Beans at 19.1 g, followed by Cooked Small White Beans at 18.6 g.

How much fiber do Adzuki Beans provide?

Adzuki Beans provide 16.8 g of fiber per serving.

What is the fiber amount in Canned Black Beans?

Canned Black Beans contain 16.6 g of fiber per serving.

How does fiber benefit digestion?

Fiber supports digestive health by promoting regular bowel movements and improving gut health.

Key Takeaways

• Cooked Navy Beans: 19.1 g fiber per serving.
• Cooked Small White Beans: 18.6 g fiber per serving.
• Adzuki Beans: 16.8 g fiber per serving.
• Canned Black Beans: 16.6 g fiber per serving.
• Cooked Split Peas: 16.3 g fiber per serving.
• Cooked Lentils: 15.6 g fiber per serving.