What Kind of Beans Have the Most Fiber in Them?

According to the Mayo Clinic, a single cup of boiled split peas can contain up to 16 grams of fiber, demonstrating the incredible fiber density found within legumes. Understanding what kind of beans have the most fiber in them is essential for anyone looking to optimize their dietary intake for better digestive health and overall wellness.

Quick Summary

Several beans offer significant dietary fiber, with navy and white beans consistently ranking among the highest. Split peas, lentils, and black beans also provide substantial amounts, making them excellent choices for improving gut health and daily fiber intake.

Key Points

• Navy Beans Lead in Fiber: With over 19 grams of fiber per cooked cup, navy beans are one of the most fiber-dense legumes available.

• Lentils and Split Peas are Fiber Champions: While technically pulses, cooked split peas and lentils provide over 15 grams of fiber per cup, making them excellent choices for boosting intake.

• Common Beans Offer High Fiber: Pantry staples like pinto beans and black beans also offer significant fiber, with both providing around 15 grams per cooked cup.

• Boosts Digestive and Heart Health: A high-fiber diet from beans supports digestive regularity, aids in weight management, and helps lower cholesterol and blood sugar levels.

• Incorporating Beans is Easy: Adding fiber-rich beans to soups, salads, chilis, and dips is a simple and effective way to increase daily fiber intake.

The Top High-Fiber Bean Varieties

When seeking to increase your dietary fiber, beans and legumes are among the most potent sources available. Not all beans are created equal in their fiber content, so knowing which varieties pack the biggest punch can help you make the best choices for your diet. While most beans provide a good dose of fiber, some stand out from the rest. The top contenders for the most fiber-rich beans include navy beans, white beans, and pinto beans, with lentils and split peas from the broader legume family also offering impressive amounts.

Navy Beans and White Beans

Often confused due to their similar appearance, navy beans and other white bean varieties like small white and Great Northern beans are fiber powerhouses. A single cup of cooked navy beans can contain over 19 grams of dietary fiber, making them one of the best sources on the planet. Their mild flavor and creamy texture make them an ideal addition to soups, stews, and baked bean dishes. White beans, including cannellini and Great Northern, also provide a strong fiber boost, with around 11 to 12 grams per cooked cup, respectively.

Split Peas and Lentils

Though technically pulses rather than beans, split peas and lentils are so high in fiber that they are essential to any high-fiber discussion. A cooked cup of split peas delivers an astounding 16 grams of fiber, while the same serving of cooked lentils provides approximately 15.5 grams. Both are incredibly versatile, forming the base for hearty soups and stews, or acting as a nutritious, fiber-rich addition to salads and side dishes.

Black Beans and Pinto Beans

Common staples in many cuisines, black beans and pinto beans are also excellent fiber sources. A cup of cooked black beans offers about 15 grams of fiber, while pinto beans boast around 15.4 grams per cup. These beans are known for their ability to contribute to digestive health and help regulate blood sugar levels due to their fiber content. They work well in a variety of dishes, from tacos and burritos to chilis and salads.

Health Benefits of a High-Fiber Diet

Consuming fiber-rich beans offers numerous health benefits beyond just promoting regularity. The fiber in beans, both soluble and insoluble, plays a crucial role in overall wellness.

• Improved Digestive Health: Insoluble fiber adds bulk to stool, preventing constipation, while soluble fiber forms a gel-like substance that feeds beneficial gut bacteria.
• Weight Management: The high fiber and protein content in beans promotes feelings of fullness, helping to reduce overall calorie intake and support healthy weight management.
• Heart Health: Regular bean consumption is linked to reduced LDL (bad) cholesterol levels and lower blood pressure, which helps mitigate the risk of heart disease.
• Blood Sugar Control: The fiber and resistant starch in beans slow down the absorption of sugar, which is particularly beneficial for managing blood sugar levels and preventing type 2 diabetes.
• Cancer Prevention: Studies suggest that the antioxidants and phytochemicals in beans may help reduce the risk of certain cancers, including colorectal cancer.

Comparison of High-Fiber Beans

To put the fiber content into perspective, the following table compares some of the highest-fiber options based on a one-cup (cooked) serving size.

Bean Variety	Total Fiber (per cooked cup)	Key Benefits	Best Uses
Navy Beans	~19.1 grams	Excellent source of folate and manganese; mild flavor.	Baked beans, hearty soups, stews.
Split Peas	~16.0 grams	High in protein and iron; cooks quickly.	Split pea soup, curries, dahl.
Lentils	~15.5 grams	Packed with B vitamins, minerals, and protein.	Soups, salads, side dishes, stews.
Pinto Beans	~15.4 grams	Rich in antioxidants and folate; versatile.	Tacos, burritos, chili, refried beans.
Black Beans	~15.0 grams	Great source of folate, magnesium, and iron; meaty texture.	Soups, salads, tacos, rice dishes.
White Beans (Cannellini)	~11.3 grams	Creamy texture, good source of calcium.	Soups, salads, pasta dishes.

How to Maximize Fiber Intake from Beans

Incorporating more fiber-rich beans into your meals can be simple and delicious. Here are a few tips:

1. Start with Canned Beans: For convenience, opt for canned beans and rinse them well to reduce sodium content. This is an easy way to add a fiber boost to salads, salsas, and wraps.
2. Make Hearty Soups: Soups and chilis are perfect vehicles for beans. Use a variety of fiber-rich beans like navy, pinto, and black beans to create a satisfying and nutritious meal.
3. Create Bean-Based Dips: Make your own hummus with chickpeas or create a black bean dip for a healthy snack option with raw vegetables.
4. Add to Grains: Mix cooked beans into rice, quinoa, or other grain-based dishes to increase the fiber and protein content.
5. Try Bean-Based Burgers: For a plant-based alternative, mash beans like pinto or black beans to form patties for veggie burgers.

Conclusion

While all beans offer a valuable source of dietary fiber, varieties such as navy beans, split peas, and lentils stand out for their exceptionally high content. By intentionally incorporating these and other fiber-rich beans into your diet, you can easily increase your fiber intake and reap a wide range of health benefits, from improved digestion and weight management to enhanced heart and blood sugar control. A balanced diet rich in diverse legumes is a smart and delicious strategy for long-term health.

Sources

• Mayo Clinic. "High-fiber foods." Accessed October 10, 2025. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
• Healthline. "The 9 Healthiest Beans and Legumes You Can Eat." Accessed October 10, 2025. https://www.healthline.com/nutrition/healthiest-beans-legumes
• Health.com. "The 6 Healthiest Beans You Can Eat, According to a Dietitian." Accessed October 10, 2025. https://www.health.com/healthiest-beans-to-eat-8418474
• Healthline. "The 9 Healthiest Beans and Legumes You Can Eat." Accessed October 10, 2025. https://www.healthline.com/nutrition/healthiest-beans-legumes
• Mayo Clinic. "High-fiber foods." Accessed October 10, 2025. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
• University of Rochester Medical Center. "Beans, white, mature seeds, cooked, boiled, without salt, 1 cup." Accessed October 10, 2025. https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=16050-1
• National Foundation for Cancer Research. "The Magical Health Benefits of Beans." Accessed October 10, 2025. https://www.nfcr.org/blog/the-magical-health-benefits-of-beans/

Frequently Asked Questions

Which type of bean has the absolute most fiber?

Navy beans consistently rank among the highest in fiber content, with one cooked cup containing over 19 grams.

Are lentils and split peas considered beans?

Lentils and split peas are technically pulses, which are the dried seeds of legumes, but they are consistently included in high-fiber discussions because they are so fiber-rich, providing over 15 grams per cooked cup.

Do canned beans have less fiber than dried beans?

While the process can cause slight variations, the fiber content per serving of canned beans remains high and is comparable to home-cooked dried beans.

How can I add more high-fiber beans to my diet?

You can easily incorporate more beans by adding them to soups, chilis, stews, and salads. They also work well mashed into dips or as a base for vegetarian burgers.

What are the health benefits of eating more fiber-rich beans?

Eating high-fiber beans can improve digestive health, aid in weight management, lower cholesterol levels, help regulate blood sugar, and reduce the risk of certain chronic diseases.

Which beans are best for gut health?

Many beans benefit gut health, but beans high in resistant starch and soluble fiber, like black beans and navy beans, are particularly effective at feeding beneficial gut bacteria.

Is it better to eat a variety of beans or focus on the highest-fiber ones?

Eating a variety of beans is recommended to benefit from a broader range of nutrients, including different vitamins, minerals, and antioxidants found across various types.