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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