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How much fiber do legumes like beans, peas, and lentils contain?

Toby Smithson
Nutrition & Dietetics

Some of the highest food sources of fiber come from legumes. One half cup serving of cooked kidney, black or pinto beans contain 8 grams of fiber; one half cup cooked white beans or chickpeas contain 6 grams of fiber. One half cup of cooked lentils contains 5 grams of fiber and one half cup cooked split peas contain 4 grams of fiber. In addition to these legumes being a great source of fiber they are also a good source of plant based protein which is low in fat and contains no cholesterol.

Emilia Klapp
Nutrition & Dietetics
Beans, peas, and lentils are among the richest sources of dietary fiber. Take a look at these serving sizes:
  • Baked, kidney, black, white, and pinto beans: 12 g to 17 g of fiber per cup.
  • Split peas, cooked: more than 16 g per cup.
  • Lentils: more than 16 g per cup.
  • Lima beans, soybeans, and chickpeas: about 10 g to 12 g per cup.
  • Frozen green peas, cooked: about 9 g per cup.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.