Are Legumes a Good Source Of Fiber? (Explained)

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Are Legumes a Good Source Of Fiber

If you’re trying to discover if legumes are a good source of fiber, you have come to the right place. We have all the info you will need about this food group and its fiber content. While legumes consist of different foods, they all have a similar fiber content we will be discussing here.

We will compare the fiber content of several different legumes and give you our opinion on the best pick for your fiber-rich diet. Then we will give you the fiber content of that legume in different measurements.

Well, time to start delving into this topic, let’s go!

Quick Answer: Are legumes a good source of fiber? Most of them are! It depends on which legume, but most have around 5 grams of fiber per 100 calories, which is pretty good! Peanuts are the weakest, since they have 1.5 grams of fiber per 100 calories, but they are the outlier here. 

You should definitely add legumes to your diet if you plan to eat more fiber. They make it much easier to reach your daily goal of 30 grams of fiber. Combine them with other, fiber-rich foods to create the best effect. Legumes are easily implemented into various recipes or even eaten as snacks.

Moving on, let’s see how different legumes compare to each other when it comes to the amount of fiber they have.

Comparing the Fiber Content In Various Legumes 

In this part of the post, we will be taking a look at several different legumes and their fiber content. We will also provide you with info on how much fiber each of them has per 100 calories, so you can compare them easily.

  • A cup of beans has 18.1 grams of fiber and 240.8 calories. (7.5 grams of fiber per 100 calories)
  • Peas have 7.2 grams of fiber and 124.8 calories per cup. (5.76 grams of fiber per 100 calories)
  • 1 cup of chickpeas has 9.7 grams of fiber and 211.3 calories. (4.6 grams of fiber per 100 calories)
  • 100 grams of soy nuts have 21.4 grams of fiber and 464.3 calories. (4.6 grams of fiber per 100 calories
  • A cup of lentils has 11.6 grams of fiber and 229.7 calories. (5 grams of fiber per 100 calories)
  • A cup of peanuts has 12.4 grams of fiber and 827.9 calories. (1.5 grams of fiber per 100 calories).

How Much Fiber Beans Contain By Quantity

Since they are by far the most fiber-rich legume, let’s take a closer look at beans and their fiber content in different measurements.

  • 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.

Wrap Up

Legumes are an excellent source of fiber and one that should definitely be a large part of your fiber-rich diet. They don’t have many calories and offer plenty of fiber. Beans are the strongest pick of the bunch, but you can’t go wrong with others as well. Except for peanuts, but we can look at them as a guilty pleasure.

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