Highest fibre foods in legumes and legume products (Top 50, USDA d

Highest fibre foods in legumes and legume products, top 50

#	Food	fibre	Calories	Protein
1	Carob flour	39.8 g	222	4.6 g
2	Winged beans, mature seeds, raw	25.9 g	409	29.7 g
3	Hyacinth beans, mature seeds, raw	25.6 g	344	23.9 g
4	Broadbeans (fava beans), mature seeds, raw	25.0 g	341	26.1 g
5	Lupins, mature seeds, raw	18.9 g	371	36.2 g
6	Papad	18.6 g	371	25.6 g
7	Mungo beans, mature seeds, raw	18.3 g	341	25.2 g
8	Meat extender	17.5 g	311	41.7 g
9	Soy flour, defatted	17.5 g	327	51.5 g
10	Mung beans, mature seeds, raw	16.3 g	347	23.9 g
11	Soy flour, low-fat	16.0 g	372	49.8 g
12	Peanut flour, defatted	15.8 g	327	52.2 g
13	Peanut flour, low fat	15.8 g	428	33.8 g
14	Pigeon peas (red gram), mature seeds, raw	15.0 g	343	21.7 g
15	Chickpeas (garbanzo beans, bengal gram), mature seeds	12.2 g	378	20.5 g
16	Yardlong beans, mature seeds, raw	11.0 g	347	24.3 g
17	Chickpea flour (besan)	10.8 g	387	22.4 g
18	Lentils, pink or red, raw	10.8 g	358	23.9 g
19	Lentils, raw	10.7 g	352	24.6 g
20	Bacon bits, meatless	10.2 g	476	32.0 g
21	Soy flour, full-fat, raw	9.6 g	434	37.8 g
22	Peanuts, spanish, raw	9.5 g	570	26.2 g
23	Soybeans, mature seeds, raw	9.3 g	446	36.5 g
24	Peanuts, valencia, raw	8.7 g	570	25.1 g
25	Peanuts, all types, raw	8.5 g	567	25.8 g
26	Peanuts, virginia, raw	8.5 g	563	25.2 g
27	Chickpeas (garbanzo beans, bengal gram), mature seeds	6.4 g	139	7.1 g
28	Vegetarian fillets	6.1 g	290	23.0 g
29	Hummus, commercial	5.5 g	237	7.8 g
30	Miso	5.4 g	198	12.8 g
31	Natto	5.4 g	211	19.4 g
32	Veggie burgers or soyburgers, unprepared	4.9 g	177	15.7 g
33	Meatballs, meatless	4.6 g	197	21.0 g
34	Vegetarian meatloaf or patties	4.6 g	197	21.0 g
35	Hummus, home prepared	4.0 g	177	4.9 g
36	Frankfurter, meatless	3.9 g	233	19.6 g
37	Tofu, fried	3.9 g	270	18.8 g
38	Chicken, meatless	3.6 g	224	23.6 g
39	Chili with beans, canned	3.3 g	103	6.1 g
40	Sausage, meatless	2.8 g	255	20.3 g
41	Bacon, meatless	2.6 g	309	11.7 g
42	HOUSE FOODS Premium Firm Tofu	0.9 g	85	10.9 g
43	HOUSE FOODS Premium Soft Tofu	0.8 g	59	6.4 g
44	SILK Chocolate, soymilk	0.8 g	58	2.1 g
45	Soy sauce made from soy (tamari)	0.8 g	60	10.5 g
46	Soy sauce made from soy and wheat (shoyu)	0.8 g	53	8.1 g
47	SILK Banana-Strawberry soy yogurt	0.6 g	88	2.4 g
48	SILK Black Cherry soy yogurt	0.6 g	88	2.4 g
49	SILK Blueberry soy yogurt	0.6 g	88	2.4 g
50	SILK Key Lime soy yogurt	0.6 g	88	2.4 g

Ranking by weight favours dry and concentrated foods — carob flour tops this list partly because it contains little water.

SOURCE·USDA SR Legacy·REVIEWED JUL 2026

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Highest fibre foods in legumes and legume products

Highest fibre foods in legumes and legume products, top 50

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