Which legumes and beans have the most fiber?
The food highest in fiber per 100 g is Carob flour at 39.8 g, followed by Winged beans, mature seeds, raw (25.9 g) and Hyacinth beans, mature seeds, raw (25.6 g). Values are per 100 g of food.
| # | Food | Category | Fiber per 100 g (g) | kcal / 100 g | Protein (g / 100 g) |
|---|---|---|---|---|---|
| 1 | Carob flour | Legumes and Legume Products | 39.8 | 222 | 4.6 |
| 2 | Winged beans, mature seeds, raw | Legumes and Legume Products | 25.9 | 409 | 29.6 |
| 3 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 25.6 | 344 | 23.9 |
| 4 | Beans, french, mature seeds, raw | Legumes and Legume Products | 25.2 | 343 | 18.8 |
| 5 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 25.1 | 345 | 22.0 |
| 6 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 25.0 | 341 | 26.1 |
| 7 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 24.9 | 330 | 24.4 |
| 8 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 24.9 | 336 | 21.1 |
| 9 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 24.9 | 333 | 23.6 |
| 10 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 24.9 | 329 | 25.3 |
| 11 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 24.7 | 335 | 23.0 |
| 12 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 22.2 | 364 | 23.1 |
| 13 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 20.6 | 335 | 20.6 |
| 14 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 20.2 | 339 | 21.9 |
| 15 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 19.0 | 338 | 21.5 |
| 16 | Lupins, mature seeds, raw | Legumes and Legume Products | 18.9 | 371 | 36.2 |
| 17 | Papad | Legumes and Legume Products | 18.6 | 371 | 25.6 |
| 18 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 18.3 | 341 | 25.2 |
| 19 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 17.7 | 469 | 38.5 |
| 20 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 17.7 | 469 | 38.5 |
| 21 | Meat extender | Legumes and Legume Products | 17.5 | 311 | 41.7 |
| 22 | Soy flour, defatted | Legumes and Legume Products | 17.5 | 327 | 51.5 |
| 23 | Mung beans, mature seeds, raw | Legumes and Legume Products | 16.3 | 347 | 23.9 |
| 24 | Soy flour, low-fat | Legumes and Legume Products | 16.0 | 372 | 49.8 |
| 25 | Peanut flour, low fat | Legumes and Legume Products | 15.8 | 428 | 33.8 |
| 26 | Peanut flour, defatted | Legumes and Legume Products | 15.8 | 327 | 52.2 |
| 27 | Beans, black, mature seeds, raw | Legumes and Legume Products | 15.5 | 341 | 21.6 |
| 28 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 15.5 | 339 | 21.3 |
| 29 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 15.5 | 347 | 21.4 |
| 30 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 15.3 | 337 | 22.3 |
| 31 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 15.2 | 337 | 22.5 |
| 32 | Beans, white, mature seeds, raw | Legumes and Legume Products | 15.2 | 333 | 23.4 |
| 33 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 15.0 | 343 | 21.7 |
| 34 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 12.7 | 329 | 19.9 |
| 35 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 12.7 | 343 | 21.0 |
| 36 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 12.2 | 378 | 20.5 |
| 37 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 11.0 | 347 | 24.3 |
| 38 | Lentils, pink or red, raw | Legumes and Legume Products | 10.8 | 358 | 23.9 |
| 39 | Chickpea flour (besan) | Legumes and Legume Products | 10.8 | 387 | 22.4 |
| 40 | Lentils, raw | Legumes and Legume Products | 10.7 | 352 | 24.6 |
| 41 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 10.7 | 343 | 23.9 |
| 42 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 10.6 | 336 | 23.5 |
| 43 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.5 | 140 | 8.2 |
| 44 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 10.5 | 140 | 8.2 |
| 45 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.4 | 142 | 9.0 |
| 46 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.4 | 144 | 9.2 |
| 47 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 10.4 | 142 | 9.0 |
| 48 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 10.4 | 144 | 9.2 |
| 49 | Bacon bits, meatless | Legumes and Legume Products | 10.2 | 476 | 32.0 |
| 50 | Soy flour, full-fat, roasted | Legumes and Legume Products | 9.7 | 439 | 38.1 |
Method
- Values are per 100 g of food, as reported in USDA FoodData Central.
- Source: SR Legacy (April 2018 release) and Foundation Foods (April 2026 release), deduplicated.
- The table lists the top 50 foods, sorted by the ranking value.
This list ranks foods by fiber per 100 g, so the entries near the top are the most concentrated sources of fiber by weight within legumes and beans.
Values are per 100 g of food. A high rank means high fiber density, not that a food is the only or best choice overall.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. SR Legacy (April 2018).
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Foundation Foods (April 2026).