If you’re wondering are beans a good source of fiber, we have you covered. In this post, we will discuss the benefits of beans for a fiber-rich diet. These vegetables have a lot of health benefits, and now you’ll also learn how well they fare when it comes to fiber.
We will be giving you the info about the exact amount of fiber and calories in different measurements of beans, and compare them to some similar foods.
Let’s dive into this topic.
Quick Answer: Are beans a good source of fiber? One cup of beans has 18.1 grams of fiber and just 240.8 calories. This makes them an excellent source of fiber, and a possible main ingredient of a fiber-rich diet. When compared to other foods they fare especially well, and you actually don’t need to eat a lot of them for your daily fiber amount.
To get the daily recommended amount of 30 grams of fiber, you would need to eat a little under 2 cups of beans. This would provide you with around 400 calories, which definitely isn’t that much.
Of course, you won’t be eating just beans, and when combined with other foods, reaching 30 grams of fiber should be easy.
Let’s compare how well beans fare when it comes to fiber by comparing them with other foods.
Comparing Fiber In Beans To Similar Foods
In this part of our post, we will be comparing the fiber amount in 1 cup of beans to the amount of fiber in 1 cup of other foods. A cup of beans has 18.1 grams of fiber and 240.8 calories, which is 7.5 grams of fiber per 100 calories. Let’s start:
- 1 cup of quinoa has 5 grams of fiber and 222 calories (2.22g per 100 calories), which is much worse than a cup of beans.
- 1 cup of oatmeal has 4 grams of fiber and 158 calories (2.53 per 100 calories). This also makes it a significantly worse pick than beans.
- White rice has 1.4 grams of fiber and 195 calories per cup. (0.72 grams of fiber per 100 calories). This is yet another food that fares worse than beans in this category.
- Almonds have 16.2 grams of fiber per cup, but this comes with a price of 750 calories (2.16 grams of fiber per 100 calories). They are similar to beans but offer much more calories.
- Cashews have 4.3 grams of fiber and 718.9 calories per cup. (0.59 grams of fiber per 100 calories). They are far worse than beans for a fiber-rich diet.
- A cup of peanuts has 12.4 grams of fiber and 827.9 calories. (1.5 grams of fiber per 100 calories). While they offer a nice amount of fiber, the calorie count might be too large for some.
How Much Fiber Beans Contain By Quantity
- 1 cup of beans has 18.1 grams of fiber and 240.8 calories.
- Beans have 3 grams of fiber and 39.7 calories per oz.
- Beans have 10.5 grams of fiber and 140 calories per 100 grams.
Beans are an excellent source of fiber and should be a part of any fiber-rich diet. You won’t need to eat that many to get the recommended 30 grams of fiber daily, and they can be implemented in many tasty dishes. If you want to raise the level of fiber in your diet, beans are definitely one of the main ways to go.