Carob flourCarob flour10072.950.410.0180.960403223NANANA18121
ChiaDried Chia Seeds2204139158126.50191NANANANA15675
FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.212483
French BeansRaw French Beans15569.1613.4720291NANANANA11485.3
Broadbeans Raw Broadbeans 15476.941.150.212.64026426NANANA113118
Kidney BeansRaw All Types Kidney Beans15103.760.541.270.81027210NANANA113107
Small White BeansRaw Small White Beans15245.351.381.051.250282NANANANA11396
Cranberry BeansRaw Cranberry Beans15205.581.431.11.30272NANANANA112104
Split Green PeasRaw Split Green Peas165117.61.850.743.9028014.20212.2101105
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans15204.20.990.591.32028537.7NANANA9394
Great Northern BeansRaw Great Northern Beans15385.171.60.971.2028310.3NANANA9299
Large Lima BeansRaw Large Lima Beans15333.130.730.430.98028738.6NANANA8697
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20238816.60.3539.70244NANANANA83.584
Mungo BeansRaw Mungo Beans15477.440.524.530.330268NANANANA83114
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.3175
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels257221830.51.659401182.18NANANA76.777
Mung BeansRaw Mung Beans15745.21.580.121.6028430NANANA74108
Dried CoconutDried Coconut Meat299429326003.2010733.3NANANA7431.2
Black Turtle BeansRaw Black Turtle Beans15384.11.050.80.9602879.6NANANA70.396
Black BeansRaw Black Beans15476.441.661.261.502839.6NANANA70.398
Pinto BeansRaw Pinto Beans15745.581.071.080.7702849.5700.59970.397
Navy BeansRaw Navy Beans15296.80.772.441.5NA27617.600.951569.4101
Red Kidney BeansRaw Red Kidney Beans15294.80.71.621.0302789.53NANANA69102
White BeansRaw White Beans15103.860.990.750.902739.57NANANA69106
Pigeon Peas Raw Pigeon Peas 15566.761.50.163.530285NANANANA6898
Roasted Sesame SeedsRoasted Whole Sesame Seeds256321830.51.65940117NANANANA63.577
Adzuki BeansRaw Adzuki Beans14922.40.87NA0.510285NANANANA57.690
Pink BeansRaw Pink Beans15565.131.3211.202919.7NANANA57.695
AlmondsNuts, almonds262622617.20.0145609819.70.50.771856.796
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.393
Whole Sesame SeedsDried Whole Sesame Seeds259922531.61.79701061.36NANANA53.580.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1696203.80.857.120351NANANANA5329
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2862278411.2114053.22.180.320.451.452.693
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2808258270.36170093NANANANA5278
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt264022623.70.31149010912.4NANANA50.387.7
Blanched HazelnutsBlanched Hazelnuts Or Filberts2853277210.2625077160.320.32155062
Roasted AlmondsDry Roasted Almonds271223818.60.04558.7095220.0450.04521.549.495
Chickpea flourChickpea flour (besan)175530.33.140.5113026249.2NANANA49102
Red LentilsRaw Pink Or Red Lentils16249.841.71.1340286NANANANA49108
LentilsRaw Lentils15974.80.70.511.8802879.21.2206.6748.5112
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.5
Common CowpeasRaw Common Cowpeas15245.71.50.91.56027231.3NANANA48107
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.45314891
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6352.80.440.80.62NA1181.68001.6847.637.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added275325019061.308020.600.182047.696
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt6442.90.750.570.680117NANANANA4740.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6534.91.270.961.1501151.54NANANA4741.5
Plain Almond ButterPlain Almond Butter no Salt2785252190.03261.7085.42000.09119.746.795
Roasted PistachiosDry Roasted Pistachio Nuts259520825.60.9659.501283511.133246.795
Blanched AlmondsNuts, almonds, blanched2676238180.01856084.72100.1420.24597
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes20681271200102351670.0452.41644514
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.32194468
PecansPecans nuts3134326284.4794063180.180.1817.743.541.6
Soy FlourRaw Full-fat Soy Flour19699413.56.2546.6014534NANANA43.5172
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3243341334.68102059180.180.1817.74341.7
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt5853.450.381.30.750109NANANANA42.632
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts293028320.50.2738080220.320.3221.542.668
Roasted PecansDry Roasted Pecans322133728.54.589061.518.40.180.181842.643
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt271723839.40.1768.5069.2190.360.3618.342.6127
TahiniSesame Butter from Roasted Kernels2699244341.851050962.22NANANA4277
SoybeansRaw Soybeans202390136.0345013733.2NANANA42166
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt6492.950.620.620.4401191.54001.544141
CoconutRaw Coconut Meat160615213501.6606928.3NANANA4115
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5992.450.630.480.5701081.45NANANA39.540
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt6172.10.540.410.490111NANANANA3942.4
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.32203936
Sunflower SeedsDried Sunflower Seed Kernels264923320.20.2710509112NANA11.33994
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.6117
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.238110
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5901.60.40.310.3701101.45NANANA37.637
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt5351.770.240.130.6209613NANANA37.638
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled96610.31.930.433.60207NANANANA36.711
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.7196
Roasted Macadamia NutsDry Roasted Macadamia Nuts3257345540.895.9060.718.80.320.321836.335.3
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.3109
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt5261.720.240.170.620918.16NANANA3641
Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.4112
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5721.720.40.240.530106NANANANA3536.5
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.540
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.720.530.0410.540879.07NANANA34.532
BrazilnutsDried Brazilnuts2989304730.16111053.310.60010.63465
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt5762.270.330.760.4901031.45NANANA33.639.3
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5810.450.16NA0.0950112NANANANA3334
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt5352.040.640.380.47096NANANANA31.837.8
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt5221.720.40.240.5409513NANANA31.835.4
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned4131.30.340.260.310751.04NANANA31.327.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium4131.30.340.260.310751.04NANANA31.327.4
WalnutsEnglish Walnuts296629627.841173062120.410.361130.469
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt5491.720.380.0410.890105NANANANA30.430.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.535
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels260422238.80.589066.75.850.320.325.1729.5135
Boiled Kidney BeansBoiled All Types Kidney Beans5762.270.330.770.4901031.45NANANA2939.3
Canned Chickpeas Canned Chickpeas , Solids63012.60.970.164.22010218NANANA2932
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.2
HickorynutsDried Hickorynuts2980292324.7594082.8NANANANA2957.7
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3761.270.330.250.3068.6NANANANA28.625
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.644
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids62611.20.970.164.2010418NANANA28.632
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5494.21.50.60.98094NANANANA27.237
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted93912.23.31.550182NANANANA27.228
Macronutrients 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 macronutrients 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