Carob flourCarob flour15792.6NA13.32452.3NA3583751241594.1716.2181
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.3156
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6124
French BeansRaw French Beans8442NA15.48535.44NA1379596958.581.68.649114
Broadbeans Raw Broadbeans 4673.74NA30.48717.38NA19104817375914.250113
Kidney BeansRaw All Types Kidney Beans6494.35NA376354.63NA1846637814.510912.753.3113
Small White BeansRaw Small White Beans7852.9NA358305.8NA201869945854.412.753113
Cranberry BeansRaw Cranberry Beans5763.6NA22.77084.17NA1687604257.627.216.556.2112
Split Green PeasRaw Split Green Peas2093.67NA21.52865.4NA1515386548.522.71639.4101
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3673NA288537.65NA1678636431.85911.854.793
Great Northern BeansRaw Great Northern Beans7943.8NA258576.45NA2028629158.563.510.548.592
Large Lima BeansRaw Large Lima Beans3673.36NA3410167.6NA1746782032.781.6134686
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2493.13NA1511882.25NA4174169NA81.646.720.483.5
Mungo BeansRaw Mungo Beans6264.45NA34.312116.93NA1719445937172154983
Roasted SoybeansSoybeans roasted without salt6263.76NA17.76589.8NA1647666886.61814.28.8580.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5946.6NA35.315696.47NA3511184215617746.422.776.7
Mung BeansRaw Mung Beans5994.27NA30.68574.7NA166556523768124174
Dried CoconutDried Coconut Meat1183.6NA1540812.5NA9342463841689.113.674
Black Turtle BeansRaw Black Turtle Beans7264.54NA39.57264.54NA1996680414.5419.985070.3
Black BeansRaw Black Beans5583.8NA22.87764.8NA1597672714.522.716.65070.3
Pinto BeansRaw Pinto Beans5134.05NA237985.2NA1864631912754.410.351.470.3
Navy BeansRaw Navy Beans6673.8NA257946.43NA184653755022.716.65569.4
Red Kidney BeansRaw Red Kidney Beans3763.179.9830.36265.04NA1842616414.554.412.753.369
White BeansRaw White Beans10894.46NA47.48628.15NA136581425872.616.651.369
Pigeon Peas Raw Pigeon Peas 5904.8NA23.78308.12NA16656314377712.54868
Roasted Sesame SeedsRoasted Whole Sesame Seeds448611.2NA67161511.3NA289421551565032.51563.5
Adzuki BeansRaw Adzuki Beans2994.96NA22.65767.85NA172856881422.7236157.6
Pink BeansRaw Pink Beans5903.67NA30.78266.24NA188266415936.311.645.657.6
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.54142056.7
Chickpeas Raw Chickpeas 2592.98NA19.53589.66NA11433257010912.53555.3
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.353.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3042.95NA10.83365.9NA79444728.161681.64353
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.51752.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2598.3NA315859.6NA52532227NA13.6244.5452
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt3188.3NA17.25859.57NA5239385636013.6245.4450.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts6767.26NA1572657.4NA1406298518.609.9826.350
Roasted AlmondsDry Roasted Almonds12165NA17126610NA213632349.0713.6151149.4
Chickpea flourChickpea flour (besan)2044.14NA227537.26NA1442383737.629012.746.649
Red LentilsRaw Pink Or Red Lentils2185.9NA33.52687.8NA13343030031.816.335.549
LentilsRaw Lentils1593.42NA29.52136.3NA127530710.4527.21537.548.5
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.848.5
Common CowpeasRaw Common Cowpeas4993.83NA37.58356.93NA192350444172.615.354.248
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.982048
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3130.959.9810.72402.4NA65317641304.6728947.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added13204.33NA16.7124311NA2114317118.64.541412.747.6
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3310.68NA133082.3NA76721005.99.074.9428747
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2810.84NA11.23362.06NA83014745.922.74.828647
Plain Almond ButterPlain Almond Butter no Salt15744.24NA1612669.67NA230433931131.8157.4446.7
Roasted PistachiosDry Roasted Pistachio Nuts4855.86NA18.34945.64NA2127456845.427.210.68.446.7
Blanched AlmondsNuts, almonds, blanched10704.66NA1512168.32NA2182298914.58613.520.545
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes501.34NA6.852314.35NA45416377312933.227045
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA13153084110112444
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.51643.5
Soy FlourRaw Full-fat Soy Flour93413.2NA29194610.31424224111408345917.823.443.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3045.44NA11.254916.8NA1193177827.24.5420.35.1343
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2860.52NA4.92541.73NA46316785.4427.22.930242.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5587.94NA2078525NA1406342518.6011.311.442.6
Roasted PecansDry Roasted Pecans3275.3NA12.759918NA13291923184.54235.142.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2772.4NA6.97988.37NA180132931527.2156.5842.6
TahiniSesame Butter from Roasted Kernels19327.3NA40.64316.6NA33201878156522211442
SoybeansRaw Soybeans12567.52NA71.2127011.4NA3193815180.79.072238.742
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2090.999.989.52272.05NA6671978284.544.4528641
CoconutRaw Coconut Meat63.51.97NA111456.8NA51316154691521341
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1220.95NA9.533182NA63516105.444.545.129839.5
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2271.05NA9.52271.68NA61217555.94.545.1729339
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.1739
Sunflower SeedsDried Sunflower Seed Kernels3548.16NA2414748.85NA299429262404122.721.539
PeanutsRaw Peanuts4175.2NA20.87628.77NA1706319832.781.61529.538.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt2631.94NA7.178078.1NA164728764227.212.68.238
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2491.22NA132221.5NA68919645.4413.63.4529837.6
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt63.50.82NA5.851631.8NA44916422.729.074.5431537.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1222.03NA4.61454.3NA4222350NA13.62.3622136.7
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.6336.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts3182.6NA1253513.8NA898164753185.857.336.3
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2042.62148.67268.16NA14473379377712.75.1736.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.7631636
Peanut SpreadLow Sugar Peanut Spread3273.45NA137448.98NA1588371041.31324168.7535.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1320.98NA112402.65NA576181922.213.64.6730535
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.9427334.5
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1220.71NA6.352181.35NA449120711.39.073.833034.5
BrazilnutsDried Brazilnuts7267.9NA1117065.55NA32892989869513.618.415.534
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1271.1NA13.32042.16NA64418285.449.074.8530433.6
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1271.35NA9.072362.6NA76224135.4436.38.0330133
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt3081.12NA9.662272.35NA748177418.69.07431331.8
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt771.079.98111952.34NA503230420.49.074.331731.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1590.87NA8.61591.06NA49013975.917422.4534331.3
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1590.87NA8.61591.06NA49013975.96262.4534331.3
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.530.4
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1951.22NA5.032092.27NA54017421322.74.131130.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1091.2NA11.42402.15NA708126111.3185.8531829.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2365.8NA36.6249520.4NA5325357442.681.634.79.229.5
Boiled Kidney BeansBoiled All Types Kidney Beans1590.98NA101911.95NA626183754.544.5430429
Canned Chickpeas Canned Chickpeas , Solids2041.15NA4.851183.84NA3865721411162.8630329
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2400.63NA7.942861.87NA708104811.331.83.7632929
HickorynutsDried Hickorynuts2773.35NA9.678521NA1524197836.74.5419.51229
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1540.64NA7.031450.91NA39011791415063.835228.6
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.2628628.6
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1951.13NA4.451093.63NA363494149622.6830328.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2631.3NA6.81321.73NA5351134NA9433.3631227.2
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3906NA4.12810.74NA7944908NA1274.6722527.2
Minerals in Top 100 Oils, Nuts & Legumes with the highest Fiber content per 1 lb
In the above table you can find and compare the amount of minerals in all oils, nuts & legumes , sorted by most amount of Fiber per 1 pound.
Top 5 oils, nuts & legumes with most amount of fiber per 1 pound are:
- Carob flour
- Dried Chia Seeds
- Flaxseed
- Raw French Beans
- Raw Broadbeans