Do Peas Have More Fiber Than Beans? A Comprehensive Guide to Legume Nutrition

November 7, 2025 •

4 min read

Despite being widely recognized for their health benefits, the average person consumes far less than the recommended daily fiber intake, often overlooking the nutrient-dense powerhouses found within the legume family. This nutritional spotlight addresses a common query: do peas have more fiber than beans? The answer is more nuanced than it seems, depending on the specific legume variety and how it's prepared.

Quick Summary

This guide compares the fiber content of various peas and beans, highlighting key nutritional differences and outlining how preparation affects their dietary impact. It provides a balanced perspective for incorporating these high-fiber powerhouses into a healthy, varied diet.

Key Points

Variety is Key: The fiber content varies significantly between different types of peas and beans, meaning one is not consistently superior to the other.
Split Peas are Fiber Powerhouses: Cooked split peas contain some of the highest fiber levels among common legumes, often rivaling or exceeding many bean types.
Green Peas vs. Beans: While green peas are a good source of fiber, many common beans, such as black or pinto beans, offer more fiber per cup.
Beyond Fiber: Peas and beans also offer distinct nutrient profiles, including varying amounts of protein, vitamins (K, C, B vitamins), and minerals (iron, calcium, zinc).
Gradual Intake and Hydration: When increasing legume consumption, introduce it slowly and drink plenty of water to allow your digestive system to adapt and prevent discomfort.
Focus on Diversity: Incorporating a variety of peas and beans into your diet is the most effective way to ensure a broad spectrum of nutrients and health benefits.

The Importance of Dietary Fiber

Dietary fiber is a crucial component of a healthy diet, playing a significant role in digestive health and overall well-being. It helps regulate bowel movements, aids in weight management by promoting satiety, and is associated with a lower risk of heart disease, type 2 diabetes, and certain cancers. There are two main types of fiber, both found in legumes:

Soluble Fiber: Dissolves in water and helps lower blood cholesterol and glucose levels.
Insoluble Fiber: Does not dissolve in water and adds bulk to stool, promoting regularity.

Beans, peas, and lentils are excellent sources of both soluble and insoluble fiber, making them valuable additions to any nutrition diet. However, the amount and type of fiber can vary dramatically between different types of peas and beans.

Unpacking the Fiber Content of Peas

The term "peas" can refer to several varieties, each with its own nutritional profile.

Green Peas: A cup of cooked green peas provides approximately 8.8 grams of dietary fiber, making it a strong source. Green peas also offer a notable amount of protein and vitamins like K, C, and several B vitamins. However, it's worth noting they are higher in FODMAPs, which can cause digestive issues for some people.
Split Peas: When cooked, split peas are an exceptionally high-fiber food. A single cup of boiled split peas can pack an impressive 16.0 grams of total dietary fiber. This makes them one of the most fibrous options in the legume family.
Snow Peas and Snap Peas: These edible-podded peas are often eaten raw or lightly cooked. Their fiber content is much lower than their shelled or dried counterparts. For instance, a cup of cooked snap peas contains around 4.5 grams of fiber.

The Mighty Bean: Fiber Varies by Variety

Just like peas, the fiber content of beans varies significantly depending on the type and preparation. This diversity means that while some beans may contain less fiber than a cup of split peas, many can outcompete green peas.

High-Fiber Beans: Some of the top contenders for fiber include black beans, pinto beans, and lima beans. A cup of cooked black beans or pinto beans each provides about 15 grams of fiber, while a cup of cooked lima beans offers 13.2 grams.
Moderate-Fiber Beans: Other varieties, like kidney beans, still offer a substantial fiber boost. A half-cup of cooked kidney beans provides 5.7 grams of fiber, and cannellini beans offer similar amounts.
Lentils: Often considered alongside beans, lentils are also rich in fiber, with a cup of boiled lentils providing about 15.5 grams. They are a quicker-cooking alternative to many bean types.

Fiber Face-Off: Peas vs. Beans

To directly compare the fiber content, here is a breakdown of several common legumes based on a standard cooked serving size. This illustrates why the question "do peas have more fiber than beans?" has a layered answer.


Legume Type	Serving Size	Approximate Fiber (grams)	Reference
Split Peas	1 cup, boiled	16.0
Black Beans	1 cup, boiled	15.0
Pinto Beans	1 cup, boiled	14.7
Lima Beans	1 cup, boiled	13.2
Green Peas	1 cup, boiled	8.8
Green Beans	1 cup, boiled	4.0
Snap Peas	1 cup, cooked	4.5

As the table shows, a cup of cooked split peas contains a similar, or in some cases higher, amount of fiber compared to many popular beans. However, comparing green peas to several types of beans reveals the beans often have the higher fiber count. The bottom line is that the most accurate answer depends on the exact varieties being compared.

Nutritional Considerations Beyond Fiber

While fiber is a major talking point, it's essential to appreciate the broader nutritional profiles of these legumes.

Protein: Both peas and beans are excellent sources of plant-based protein. Green peas, for example, offer nearly three times more protein than green beans.
Vitamins and Minerals: Peas are often richer in vitamins like B1, B5, B6, and C. They also contain more zinc, phosphorus, and iron than green beans. However, beans typically contain more calcium.
Antioxidants: Legumes contain health-promoting compounds like antioxidants and phytochemicals that contribute to overall health and may help prevent chronic diseases.
Glycemic Index (GI): Most beans and peas have a low glycemic index, which helps with blood sugar regulation and can be beneficial for those with diabetes.

Making the Best Choice for Your Diet

Instead of fixating on whether peas or beans are superior, the best strategy for a fiber-rich nutrition diet is to incorporate a variety of legumes. Different types offer unique flavor profiles and nutrient combinations. Here are some tips for boosting your intake:

Vary Your Legumes: Alternate between using different types of beans, peas, and lentils in your weekly meals. This provides a broader spectrum of nutrients.
Add Legumes to Dishes: Incorporate beans or lentils into soups, stews, salads, and vegetarian chili to easily increase fiber. Try adding black beans to tacos or mixing green peas into a pasta dish.
Snack Smart: Roasted chickpeas make a crunchy, high-fiber snack, while hummus (made from chickpeas) is a great dip for raw vegetables.
Use Spreads: Make a white bean dip as an alternative to creamy spreads on sandwiches or wraps.

When increasing your fiber intake, remember to do so gradually and drink plenty of water to prevent digestive discomfort like bloating and gas. For a wealth of high-fiber food ideas and preparation tips, reputable health sources like the National Institutes of Health provide valuable insights.

Conclusion

So, do peas have more fiber than beans? The short answer is: sometimes, but not always. The comparison depends entirely on the specific types you're considering. For example, a cup of cooked split peas offers more fiber than a cup of cooked green peas or most individual bean varieties. However, several types of beans, such as black beans and pinto beans, offer very high fiber counts comparable to or exceeding split peas. Ultimately, focusing on variety is the best approach to maximize the nutritional benefits of both peas and beans. By incorporating a diverse range of legumes into your diet, you can easily meet your daily fiber goals and improve your overall health.

Frequently Asked Questions

Not necessarily. The fiber content depends on the specific type of pea and bean being compared. For example, cooked split peas are very high in fiber, containing more than green peas or some bean varieties. However, many beans like black and pinto beans contain more fiber than green peas.

Green peas have more fiber than green beans. A 100g serving of peas contains 5.5g of dietary fiber, while a 100g serving of green beans contains 3.2g.

A single cup of cooked green peas typically provides around 8.8 grams of dietary fiber.

Some of the highest-fiber beans include black beans (approx. 15g per cup cooked), pinto beans (approx. 14.7g per cup cooked), and lima beans (approx. 13.2g per cup cooked).

Yes, beyond fiber, legumes provide high-quality plant-based protein, vitamins (such as folate, K, and C), and minerals (including iron, magnesium, and zinc). They also contain antioxidants and have a low glycemic index.

To increase your intake, you can add legumes to soups, salads, and stews. Try mixing them into rice dishes, making dips like hummus, or using roasted beans as a crunchy snack.

Soluble fiber dissolves in water and can help lower cholesterol and blood sugar levels. Insoluble fiber does not dissolve and helps add bulk to stool, promoting digestive regularity and preventing constipation.

Some people with digestive issues, like irritable bowel syndrome (IBS), might be sensitive to FODMAPs found in peas. For these individuals, green beans are often a preferred, low-FODMAP alternative.