Do white beans have high fiber?

December 16, 2025 •

4 min read

A single cup of cooked white beans, such as cannellini, contains an impressive 11 grams of fiber, providing nearly half of the daily recommended intake for women and one-third for men. This makes them a powerhouse for anyone looking to increase their fiber consumption.

Quick Summary

White beans are a confirmed high-fiber food, with varieties like cannellini and navy beans offering a substantial portion of the daily recommended fiber intake. The article details their nutritional profile, explains the different types of fiber found within them, and highlights the significant health benefits of including them in your diet for better digestion and heart health.

Key Points

High Fiber Count: White beans are a significantly high-fiber food, with one cup of cooked beans providing a large percentage of daily fiber needs.
Dual Fiber Benefits: They contain both soluble fiber, which helps lower cholesterol, and insoluble fiber, which aids in digestion and regularity.
Digestive Health: The fiber content promotes healthy gut bacteria and supports a regular, healthy digestive system.
Cardiovascular Support: The soluble fiber in white beans helps to lower 'bad' LDL cholesterol, contributing to better heart health.
Weight Management Aid: Their high fiber and protein content contribute to increased satiety, which can assist with weight control.
Versatile Ingredient: White beans are easy to incorporate into a variety of recipes, from soups to salads, making them a simple dietary addition.

The Impressive Fiber Content of White Beans

White beans are not only a versatile culinary staple but are also a nutritional powerhouse, especially concerning dietary fiber. With varieties ranging from the large, kidney-shaped cannellini to the smaller, oval navy bean, their fiber content is consistently high. A standard 1-cup serving of cooked white beans delivers a robust dose of fiber, which is crucial for maintaining a healthy digestive system and promoting overall wellness. Beyond just the quantity, the quality of fiber in white beans is what sets them apart. They provide both soluble and insoluble fiber, each contributing distinct health benefits. This dual-fiber profile ensures a comprehensive approach to digestive health, making them a more effective choice than many other foods.

Soluble vs. Insoluble Fiber in White Beans

To understand the full picture, it's important to distinguish between the two types of fiber present in white beans:

Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive tract. This gel slows down digestion, which helps to regulate blood sugar levels by slowing the absorption of glucose. It is also known for its ability to bind to cholesterol particles in the small intestine, preventing them from being absorbed and thereby helping to lower 'bad' LDL cholesterol.
Insoluble Fiber: As the name suggests, insoluble fiber does not dissolve in water. It acts as a bulking agent, adding mass to stool and promoting regular bowel movements. This helps to prevent constipation and keeps the digestive system running smoothly. The added bulk also makes you feel fuller for longer, which can be beneficial for weight management.

How Fiber in White Beans Boosts Health

The combined effect of both soluble and insoluble fiber in white beans contributes to a wide array of health benefits:

Improved Digestive Health: By providing bulk and softening stool, white beans promote regularity and can help prevent common gastrointestinal issues like constipation and diverticulitis. The fermentable fibers also act as prebiotics, feeding the beneficial bacteria in your gut and fostering a healthy gut microbiome.
Heart Health: The soluble fiber's ability to lower LDL cholesterol, combined with the beans' low saturated fat content and presence of potassium, makes white beans a heart-healthy choice. Regular consumption can significantly reduce the risk of cardiovascular disease.
Weight Management: High-fiber foods like white beans can increase feelings of fullness and satisfaction after a meal, leading to a reduced overall calorie intake. This, along with a high protein content, can be a valuable tool for those aiming to manage or lose weight.
Blood Sugar Control: For individuals with diabetes, the slow digestion and absorption of carbohydrates due to soluble fiber can prevent spikes in blood sugar levels, aiding in better glucose control.

White Beans vs. Other Legumes: A Fiber Comparison

While many legumes are good sources of fiber, white beans are particularly competitive. Here is a comparison of the fiber content per half-cup serving for various common beans, based on cooked values:


Legume Type	Fiber per ½ Cup (approx. in grams)	Notes
Lima Beans	9.2 g	Notably high fiber content.
Navy Beans	9.6 g	Small and dense, packing a powerful fiber punch.
Great Northern Beans	6.2 g	Slightly lower than navy, but still a very good source.
Cannellini Beans	5.7 g	Firm texture, versatile for salads and soups.
Black Beans	7.5 g	A popular, nutritious alternative.
Pinto Beans	7.7 g	Also a great source of fiber and minerals.
Lentils	7.8 g	Small, cook quickly, excellent fiber source.

As the table demonstrates, different varieties of white beans offer varying, but consistently high, levels of fiber, often comparing favorably to other popular legumes. Navy beans, for instance, are among the richest sources per serving. It's important to note that preparation methods can slightly alter these values, but generally, white beans are a top contender in the high-fiber category.

Simple Ways to Add More White Beans to Your Diet

Incorporating white beans into your meals is easy and delicious. Their mild flavor and creamy texture make them highly versatile. You can use either dried beans, which you cook from scratch, or canned beans for convenience. Here are some simple ideas:

Soups and Stews: Add a can of white beans to your favorite vegetable or chicken soup to instantly boost its protein and fiber content. They work exceptionally well in hearty minestrone or creamy white chili.
Salads: Toss rinsed and drained cannellini beans into a green salad for added texture and nutrients. They pair well with ingredients like lemon, fresh herbs, and leafy greens.
Dips and Spreads: Puree white beans with garlic, lemon juice, and a drizzle of olive oil to create a savory, healthy dip similar to hummus. Serve with pita bread or fresh vegetables.
Mashed Side Dish: Mash cooked white beans with a fork and season with herbs and spices for a creamy, high-fiber alternative to mashed potatoes.
Pasta and Grains: Mix white beans into pasta sauces or grain bowls to increase the nutritional value of your meal.
Baked Dishes: Use white beans in casseroles or bake them with tomato sauce and seasonings for a homemade version of baked beans. For more tips on increasing fiber, you can visit the Mayo Clinic website.

Conclusion: A High-Fiber Staple for Your Kitchen

In conclusion, white beans are unequivocally a high-fiber food that offers a wide range of benefits for your health. Their combination of both soluble and insoluble fiber supports digestive regularity, helps manage weight, and plays a vital role in protecting against heart disease by lowering cholesterol. The variety of white beans available, from cannellini to navy, ensures that you can find the perfect type for any dish. By making them a regular part of your diet, you can easily increase your fiber intake and improve your overall well-being. Whether you prefer them in a warm soup, a fresh salad, or a savory dip, white beans are a simple yet powerful addition to a balanced and healthy diet.

Frequently Asked Questions

A 1-cup serving of cooked white beans, such as cannellini or navy beans, typically contains around 11 grams of fiber, which is a substantial portion of the daily recommended intake.

Yes, canned white beans retain most of their fiber and nutritional value. Just be mindful of the sodium content in canned versions and rinse them thoroughly before use. Dry beans allow you to control the soaking and seasoning process completely.

While all white beans are high in fiber, smaller varieties like navy beans often have a higher fiber concentration per serving due to their size and density. However, larger cannellini and great northern beans are also excellent sources.

Yes, white bean flour, made from ground dried white beans, contains dietary fiber. It can be used as a gluten-free flour alternative to boost the fiber and protein content of baked goods, although some fiber may be lost depending on processing.

Yes, the fermentation of certain fibers in beans by gut bacteria can cause gas and bloating, especially when first increasing intake. To minimize this, increase your consumption gradually and stay well-hydrated.

Both white beans and lentils are excellent high-fiber legumes. A half-cup of cooked lentils contains approximately 7.8 grams of fiber, while a similar serving of cooked navy beans contains about 9.6 grams, indicating both are great choices but navy beans are slightly higher.

You can prepare white beans in many ways, including boiling, using them in soups, stews, and chilis, adding them to salads, or pureeing them into a dip or spread with herbs and spices.