Beans come in many shapes, sizes and colors; and they vary in more than just appearance as well. The nutritional contents of beans can vary by type, with fiber being one such example. In this article we’ll be having a look at which beans have the most fiber and sorting them by rank.
As it turns out, the beans with most fiber are Navy beans, which contain 19.1 grams of fiber per 1-cup cooked serving. Coming in second place are Adzuki beans, which pack 16.8 grams of fiber for a similar serving size.
That said, let’s have a closer look at how bean varieties compare when it comes to fiber content.
Beans With The Most Fiber
Fiber is an indigestible carbohydrate that comes with many benefits. According to Mayo Clinic, fiber can help normalize bowel movements, lower cholesterol, control blood sugar levels, and more. And legumes, such as beans and lentils, are a great source of it.
The table below compares the fiber content of 14 different types of beans, ranked from highest to lowest:
It’s safe to say that beans in general are packed with fiber. As you can see from the table, even Edamame — the lowest-ranked bean in this comparison — is rich in fiber.
|Rank||Bean Type||Serving Size||Calories||Carbohydrates||Fiber|
|1 Cup, cooked||255||47.8g||19.1g|
|1 Cup, cooked||294||57g||16.8g|
|1 Cup, cooked||245||44.8g||15.4g|
|1 Cup, cooked||212||38.7g||15.4g|
|1 Cup, cooked||227||40.8g||15g|
|1 Cup, cooked||216||39.3g||13.2g|
|1 Cup, cooked||269||45g||12.5g|
|1 Cup, cooked||209||37.3g||12.4g|
|1 Cup, cooked||249||44.9g||11.3g|
|1 Cup, cooked||225||40.4g||11.3g|
|1 Cup, cooked||200||35.7g||11.2g|
|1 Cup, cooked||298||17.1g||10.3g|
|1 Cup, cooked||187||33.4g||9.2g|
|1 Cup, cooked||224||14g||8g|
Fun fact: did you know that edamame are also the lowest-carb bean variety?
That said, there is some disparity between the beans that are highest and lowest in fiber. Let’s have a closer look.
Navy Beans Have The Most Fiber
The Navy bean is a small, dry legume that goes by many names, including Boston bean, white pea, and pearl haricot. They are commonly consumed in a variety of dishes, such as:
- Navy bean soup with ham
- Southwestern and 3-bean salads
- Baked beans
- And more
Not only are Navy beans a versatile legume, but they also pack more fiber than any other bean type surveyed in our comparison, clocking in at 19.1 grams of fiber per 1-cup cooked serving. This is more than double the fiber of edamame and Fava beans!
Fiber recommendations vary by age and gender says to the American Heart Association, but the average is 28 grams of fiber per day. This means that just a half cup of cooked Navy beans can provide nearly one-third of the recommended daily intake!
If Navy beans aren’t your preference then you’ll be pleased to see that there are several other bean varieties that are nearly as rich in fiber. These include:
- Adzuki— a flavorful type of red bean that packs 16.8 grams of fiber per cooked cup.
- Pinto— one of the most common types of bean used in Mexican cuisine, packing 15.4 grams of fiber per cup.
- Mung— a sweet type of bean with a nutty flavor, also contains 15.4 grams of fiber per cup.
- Black beans— another common bean type known for its versatility in absorbing flavors in various dishes, containing 15 grams of fiber per cooked cup.
Fiber plays an important role in the body and beans have it in abundance. Even the lowest-fiber bean varieties are rich sources of it. However, when it comes down to which beans have the most fiber, Navy beans rank first.