Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.3
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.6
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.6
French BeansRaw French Beans136180.883.041.750254NANANANA10074.7
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA99104
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA9994
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.8
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA9891
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.78892
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.882
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.8
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.485
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.6
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.6100
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.3153
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.3
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.795
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.3
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.3
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.7
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.585
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.6
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.4
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.393
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.586
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.3
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.479
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.483
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.684
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.2
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.234681
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.7
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.4
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.383
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA4389
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA4395
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.598
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.546
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA4293
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.6
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.4
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.24183
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.5
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.385
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes181011110500.8802061460.042.114439.312.4
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.3
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.4
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA38150
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.328
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.7
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.3111
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.5
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA37145
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.8
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.2
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.535
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA3437
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.4
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.5
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.7102
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.397
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.5
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4681.550.210.110.54083.711.5NANANA3333
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.6
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA32172
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.831
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.895
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.8
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA3198
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.632
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA3035
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA3028
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.857
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA2930
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.833
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.831
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3611.150.30.230.27065.70.91NANANA27.424
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3611.150.30.230.27065.70.91NANANA27.424
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.4
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.627
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.8118
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.4
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.428
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.430
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.5
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA2522
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.6
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA2528
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4803.71.30.520.86082.6NANANANA2432.2
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.6
Macronutrients in Top 100 Nuts & Legumes with the highest Fiber content per 14 oz
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Fiber per 14 ounces.
Top 5 nuts & legumes with most amount of fiber per 14 ounces are:
- Carob flour
- Dried Chia Seeds
- Flaxseed
- Raw French Beans
- Raw Broadbeans