Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.24
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.720
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.720
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.5
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA2223
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA2219
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.720
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.3
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA1919
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.711919
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.319
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.319
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.3
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.7
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.821
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.5
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.6
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA1719
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA1717
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA1717
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA1720
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.8
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA1622
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.3
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.7
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.623
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.6
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA1520
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.7
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.4
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.6
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.2
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.2
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.719
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.3
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.721
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.621
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.4
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.619
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.5
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.618
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.4
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.7
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.2
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.2
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.6621
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.4621
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.13
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.121
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.0520
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.97
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.79
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.46
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.4
MisoMiso1529.11.550.613.76038.49.49.1008.219.4
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.82
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.439
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.13
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.85
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.24
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.06
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.4811
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.9
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.3
TempehTempeh156173.970.396.330124.2NANANA5.831.7
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.96
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.6811
Macronutrients in Top 100 Nuts & Legumes with the highest Fiber content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Fiber per 300 calories.
Top 5 nuts & legumes with most amount of fiber per 300 calories are:
- Carob flour
- Canned Cranberry Beans
- Canned Black Turtle Beans
- Canned Black Beans low Salt
- Boiled Navy Beans