Legumes high in fiber (per serving)
38 legumes ranked by fiber per common serving, from USDA FoodData Central. Beans, navy leads with 19.1 g per 1 cup (68% of the Daily Value), followed by Beans, small white (18.6 g) and Beans, yellow (18.4 g).
Top 10 at a glance
Top 10 legumes highest in fiber
- Beans, navy (mature seeds, cooked, boiled, without salt)1 cup (182 g) · 255 kcal19.1 g68% DV
- Beans, small white (mature seeds, cooked, boiled, without salt)1 cup (179 g) · 254 kcal18.6 g66% DV
- Beans, yellow (mature seeds, cooked, boiled, without salt)1 cup (177 g) · 255 kcal18.4 g66% DV
- Beans, adzuki (mature seeds, cooked, boiled, without salt)1 cup (230 g) · 294 kcal16.8 g60% DV
- Beans, french (mature seeds, cooked, boiled, without salt)1 cup (177 g) · 228 kcal16.6 g59% DV
- Beans, black (mature seeds, canned, low sodium)1 cup (240 g) · 218 kcal16.6 g59% DV
- Peas, split (mature seeds, cooked, boiled, without salt)1 cup (196 g) · 231 kcal16.3 g58% DV
- Lentils, mature seeds (cooked, boiled, without salt)1 cup (198 g) · 230 kcal15.6 g56% DV
- Mung beans, mature seeds (cooked, boiled, without salt)1 cup (202 g) · 212 kcal15.4 g55% DV
- Lima beans, large (mature seeds, cooked, boiled, without salt)1 cup (188 g) · 216 kcal13.2 g47% DV
All 38 legumes ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 28 g.
| # | Food | Serving | Fiber (g) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Beans, navy (mature seeds, cooked, boiled, without salt) | 1 cup (182 g) | 19.1 | 10.5 | 255 | |
| 2 | Beans, small white (mature seeds, cooked, boiled, without salt) | 1 cup (179 g) | 18.6 | 10.4 | 254 | |
| 3 | Beans, yellow (mature seeds, cooked, boiled, without salt) | 1 cup (177 g) | 18.4 | 10.4 | 255 | |
| 4 | Beans, adzuki (mature seeds, cooked, boiled, without salt) | 1 cup (230 g) | 16.8 | 7.3 | 294 | |
| 5 | Beans, french (mature seeds, cooked, boiled, without salt) | 1 cup (177 g) | 16.6 | 9.4 | 228 | |
| 6 | Beans, black (mature seeds, canned, low sodium) | 1 cup (240 g) | 16.6 | 6.9 | 218 | |
| 7 | Peas, split (mature seeds, cooked, boiled, without salt) | 1 cup (196 g) | 16.3 | 8.3 | 231 | |
| 8 | Lentils, mature seeds (cooked, boiled, without salt) | 1 cup (198 g) | 15.6 | 7.9 | 230 | |
| 9 | Mung beans, mature seeds (cooked, boiled, without salt) | 1 cup (202 g) | 15.4 | 7.6 | 212 | |
| 10 | Lima beans, large (mature seeds, cooked, boiled, without salt) | 1 cup (188 g) | 13.2 | 7 | 216 | |
| 11 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) | 1 cup (164 g) | 12.5 | 7.6 | 269 | |
| 12 | Mungo beans, mature seeds (cooked, boiled, without salt) | 1 cup (180 g) | 11.5 | 6.4 | 189 | |
| 13 | Pigeon peas (red gram), mature seeds (cooked, boiled, without salt) | 1 cup (168 g) | 11.3 | 6.7 | 203 | |
| 14 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) | 1 cup (171 g) | 11.1 | 6.5 | 198 | |
| 15 | Soybeans, mature cooked (boiled, without salt) | 1 cup (172 g) | 10.3 | 6 | 296 | |
| 16 | Broadbeans (fava beans), mature seeds (canned) | 1 cup (256 g) | 9.5 | 3.7 | 182 | |
| 17 | Vermicelli, made from soy | 1 cup (140 g) | 5.5 | 3.9 | 463 | |
| 18 | Tofu, raw (firm, prepared with calcium sulfate) | 0.5 cup (126 g) | 2.9 | 2.3 | 181 | |
| 19 | Peanuts, spanish (raw) | 1 oz (28 g) | 2.7 | 9.5 | 162 | |
| 20 | Peanuts, all types (oil-roasted, without salt) | 1 oz shelled (32 nuts) (28 g) | 2.7 | 9.4 | 170 | |
| 21 | Peanut butter, chunk style (without salt) | 2 tbsp (32 g) | 2.6 | 8 | 188 | |
| 22 | Peanuts, virginia (oil-roasted, without salt) | 1 oz (28 g) | 2.5 | 8.9 | 164 | |
| 23 | Peanuts, valencia (oil-roasted, without salt) | 1 oz (28 g) | 2.5 | 8.9 | 167 | |
| 24 | Peanut spread, reduced sugar | 2 tbsp (31 g) | 2.4 | 7.8 | 202 | |
| 25 | Peanut butter, reduced sodium | 2 tbsp (32 g) | 2.1 | 6.6 | 189 | |
| 26 | Peanut butter with omega-3, creamy | 2 tbsp (32 g) | 2 | 6.1 | 195 | |
| 27 | Peanut Butter, smooth | 2 tbsp (32 g) | 1.7 | 5.2 | 188 | |
| 28 | Hummus, commercial | 2 tbsp (30 g) | 1.6 | 5.4 | 71 | |
| 29 | Peanut butter, smooth style (without salt) | 2 tbsp (32 g) | 1.6 | 5 | 191 | |
| 30 | Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D) | 1 cup (243 g) | 1.2 | 0.5 | 80 | |
| 31 | Hummus, home prepared | 2 tbsp (30 g) | 1.2 | 4 | 53 | |
| 32 | Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari)) | 0.5 cup (126 g) | 1.1 | 0.9 | 98 | |
| 33 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | 1 cup (243 g) | 1 | 0.4 | 107 | |
| 34 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | 1 cup (243 g) | 1 | 0.4 | 114 | |
| 35 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | 1 cup (1/2" cubes) (248 g) | 0.5 | 0.2 | 151 | |
| 36 | Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) | 1 cup (243 g) | 0.5 | 0.2 | 68 | |
| 37 | Soymilk, original and vanilla (with added calcium, vitamins A and D) | 1 cup (243 g) | 0.5 | 0.2 | 104 | |
| 38 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | 1 cup (243 g) | 0.2 | 0.1 | 73 |
Fiber in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for fiber is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in fiber?
Among legumes in the USDA database, Beans, navy (mature seeds, cooked, boiled, without salt) has the most fiber per serving: 19.1 g per 1 cup (68% of the Daily Value). Per 100 g it contains 10.5 g.
How much fiber do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 28 g of fiber for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in fiber?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 16 of the 38 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in protein
- All foods high in fiber
- Fruits high in fiber
- Vegetables high in fiber
- Nuts and seeds high in fiber
- Grains high in fiber
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.