High-fiber beans and legumes

Beans and legumes ranked by fiber per serving, with the soluble and insoluble split.

Beans & legumes ranked by fiber per serving
#	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%
6	Borlotti beans½ cup, cooked	½ cup, cooked	7.7 g	28%
7	Mung beans½ cup, cooked	½ cup, cooked	7.7 g	28%
8	Black beans½ cup, cooked	½ cup, cooked	7.5 g	27%
9	Kidney beans½ cup, cooked	½ cup, cooked	6.6 g	24%
10	Lima beans½ cup, cooked	½ cup, cooked	6.6 g	24%
11	Chickpeas½ cup, cooked	½ cup, cooked	6.2 g	22%
12	Tempeh3 oz	3 oz	6 g	21%
13	White beans½ cup, cooked	½ cup, cooked	5.7 g	20%
14	Black-eyed peas½ cup, cooked	½ cup, cooked	5.6 g	20%
15	Red lentils (dry)¼ cup, dry	¼ cup, dry	5.2 g	19%	No split data
16	Soybeans½ cup, cooked	½ cup, cooked	5.2 g	19%
17	Baked beans½ cup	½ cup	5.2 g	19%	No split data
18	Fava beans½ cup, cooked	½ cup, cooked	4.6 g	16%	No split data
19	Refried beans½ cup	½ cup	4.4 g	16%	No split data
20	Edamame½ cup, shelled, cooked	½ cup, shelled, cooked	4.1 g	15%
21	Falafel3 patties	3 patties	2.4 g	9%
22	Tofu, firm½ cup	½ cup	1.1 g	4%

Tip. Canned beans count just as much as dried. Rinse them to cut the salt.

Questions

Which beans and legumes have the most fiber?

Per serving: navy beans (9.6 g in ½ cup, cooked), adzuki beans (8.4 g in ½ cup, cooked) and split peas (8.1 g in ½ cup, cooked).

Which beans and legumes are high in fiber?

14 of the 22 have at least 5.6 g per serving, 20% of the Daily Value, which counts as high in fiber: navy beans, adzuki beans, split peas, lentils, pinto beans, borlotti beans, mung beans and black beans and more.

Which beans and legumes have the most soluble fiber?

Per serving: tempeh (1.2 g), navy beans (1.1 g) and adzuki beans (1 g). Soluble fiber helps with cholesterol and blood sugar.

Fiber per serving from USDA FoodData Central. Soluble and insoluble amounts are estimates. % DV is out of the 28 g Daily Value.