FiberKit
How much fiber is in white beans?
5.7 gfiber in ½ cup, cooked (90 g)
That’s 20% of the Daily Value, which makes it high in fiber by the FDA’s label rule (20% or more per serving).
- Per serving
- 5.7 g
- Daily Value
- 20%
- Per 100 g
- 6.3 g
- In beans and legumes
- #13 of 22
Soluble and insoluble fiber
Soluble 0.6 g (11%)Insoluble 5 g (89%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit.
Swap for more fiber
Compared with other beans and legumes
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 | Navy beans½ cup, cooked | ½ cup, cooked | 9.6 g | 34% | |
| 2 |  Adzuki beans½ cup, cooked | ½ cup, cooked | 8.4 g | 30% | |
| 3 |  Split peas½ cup, cooked | ½ cup, cooked | 8.1 g | 29% | No split data |
| 4 |  Lentils½ cup, cooked | ½ cup, cooked | 7.8 g | 28% | |
| 5 | Pinto beans½ cup, cooked | ½ cup, cooked | 7.7 g | 28% | |
| 13 |  White beans½ cup, cooked | ½ cup, cooked | 5.7 g | 20% |
Questions
How much fiber is in white beans?
White beans has 5.7 g of fiber in ½ cup, cooked (90 g), 20% of the Daily Value. That’s 6.3 g of fiber per 100 g.
Is white beans high in fiber?
Yes. One serving gives 20% of the Daily Value, and the FDA counts 20% or more per serving as high in fiber.
Is the fiber in white beans soluble or insoluble?
Both. A serving has 0.6 g of soluble and 5 g of insoluble fiber, so it’s 11% soluble.
How does white beans compare with other beans and legumes?
It ranks #13 of 22 beans and legumes in FiberKit by fiber per serving. Navy beans leads with 9.6 g in ½ cup, cooked.
What’s a higher-fiber swap for white beans?
Navy beans has 9.6 g in ½ cup, cooked. That’s 3.9 g more than a serving of white beans. Also try split peas (8.1 g) or lentils (7.8 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 175203. Values are for the serving shown and vary with variety and cooking.