Carob flourCarob flour4411.30.180.0080.42017697NANANA799.17
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.333
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.3
French BeansRaw French Beans68140.441.50.880127NANANANA5037.3
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.652
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.8
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.442
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.7
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.344446
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA4141
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.4
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.537
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.350
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.7
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.3
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.7
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.842
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.843
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.5
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.3
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.7
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.4
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.843
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.7
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.4
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.6
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.842542
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.6
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.435
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA2334
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.4
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.652227
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.6
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.4
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.4
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.249
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.223
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.7
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.62140
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.72142
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.618
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.618
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.6
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.8
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes90555.552.400.440103730.021.057219.66.2
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.7
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.741918
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA1975
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.3
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.714
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.730
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.719
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.6
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.7
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.671818
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.6
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.5
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.7
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.2
PeanutsRaw Peanuts11259812.50.006310329.37NANANA1751
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.2
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2340.770.110.0560.270425.75NANANA16.516.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.8
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA1686
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.5
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.718
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.2
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2500.750.170.10.23046.3NANANANA15.316
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.6
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2080.750.230.0180.240383.97NANANA1514
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.4
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.2
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2540.20.071NA0.042049NANANANA14.515
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2340.890.280.170.2042NANANANA1416.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2280.750.180.10.23041.45.75NANANA1415.5
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1810.580.150.110.130330.46NANANA13.712
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1810.580.150.110.130330.46NANANA13.712
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.2
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2400.750.160.0180.39046NANANANA13.313.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.2
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.2
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.714
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.715
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1650.560.140.110.13030NANANANA12.511
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.3
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.514
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA1216
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.3
Macronutrients in Top 100 Nuts & Legumes with the highest Fiber content per 7 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 7 ounces.
Top 5 nuts & legumes with most amount of fiber per 7 ounces are:
- Carob flour
- Dried Chia Seeds
- Flaxseed
- Raw French Beans
- Raw Broadbeans