Carob flourCarob flour100.534.6190.473.66NA2900206.30398
ChiaDried Chia SeedsNA6.21.788.3NANANA490016NA5NA344
FlaxseedSeeds, flaxseed016.41.6319.854.733388700603.143273
French BeansRaw French Beans05.352.2217.94NA39900460NANA252
Broadbeans Raw Broadbeans 305.553.3328.39.763.66NA423001400.590250
Kidney BeansRaw All Types Kidney Beans05.32.220.67.83.97NA394004502.2190249
Small White BeansRaw Small White Beans07.432.0713.47.34.4NA3860000NANA249
Cranberry BeansRaw Cranberry Beans07.472.1314.67.53.1NA6040000NANA247
Split Green PeasRaw Split Green Peas707.22.44369.61.4NA15001801.2159222
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans05.742.181712.63.27NA4000000759206
Great Northern BeansRaw Great Northern Beans06.532.3719.6114.47NA482005302.260202
Large Lima BeansRaw Large Lima Beans05.072.0215.413.65.12NA39500007.260190
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds300.340.522.860.560.37NA90030NANA184
Mungo BeansRaw Mungo Beans102.732.5414.59.062.8NA2160000NANA183
Roasted SoybeansSoybeans roasted without salt011.45144.532.08NA21100220NANA177
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels30124.6654.46.81.46NA9600002.50169
Mung BeansRaw Mung Beans606.22.3322.5193.82NA625004805.190163
Dried CoconutDried Coconut Meat00.616.0383NA9001504.43163
Black Turtle BeansRaw Black Turtle Beans091.9319.692.86NA44400002.156155
Black BeansRaw Black Beans091.9319.692.86NA44400002.156155
Pinto BeansRaw Pinto Beans07.132.1211.77.854.74NA525006302.156155
Navy BeansRaw Navy Beans07.751.64227.444.3NA36400NA00.225153
Red Kidney BeansRaw Red Kidney Beans06.12.15217.83.97NA394004502.156152
White BeansRaw White Beans04.371.464.87.323.18NA38800002.156152
Pigeon Peas Raw Pigeon Peas 106.431.8729.712.72.83NA4560000NANA150
Roasted Sesame SeedsRoasted Whole Sesame Seeds08.032.5460.518NA980000NANA140
Adzuki BeansRaw Adzuki Beans104.552.226.314.73.5NA6220000NANA127
Pink BeansRaw Pink Beans07.71.92199.975.27NA46300002.157127
AlmondsNuts, almonds02.0511.4364.71.375704400002560125
Chickpeas Raw Chickpeas 304.772.1215.4165.35NA557004008.290122
Whole Sesame SeedsDried Whole Sesame Seeds07.92.47450.57.9NA9700002.50118
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled02.953.68.58.976.63NA109001500NANA117
Sesame Seed KernelsDried Hulled Sesame Seed Kernels3070.9582.94NA1150000170116
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt03.252.854270.68.05NA23800140NANA115
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt01.062.4670.470.48.04NA2370014026127111
Blanched HazelnutsBlanched Hazelnuts Or Filberts204.751.115.58.155.85NA7800200175NA110
Roasted AlmondsDry Roasted Almonds00.771236.43.21.36NA5500002390109
Chickpea flourChickpea flour (besan)204.861.0617.66.064.9NA43700008.391108
Red LentilsRaw Pink Or Red Lentils305.11.06153.484.03NA20400170NANA108
LentilsRaw Lentils208.732.12621.45.4NA479004504.950107
Pinyon Pine NutsDried Pinyon Pine Nuts1012.42.2343.72.11.1NA5800200NANA107
Common CowpeasRaw Common Cowpeas308.532.2620.8153.57NA633001503.950106
Pistachio NutsRaw Pistachio Nuts2608.71.6135.217NA510056028.6NA106
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt02.370.666.52.661.38NA14000900.16105
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.927.836.72.31.18NA2700002600105
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt02.360.592.722.51.27NA1370000NANA104
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt01.871.037.12.31.3NA81001809.435104
Plain Almond ButterPlain Almond Butter no Salt00.419.431.63.181.035735300002420103
Roasted PistachiosDry Roasted Pistachio Nuts1306.952.3413.75.1311.2NA510030021.7132103
Blanched AlmondsNuts, almonds, blanched01.97.1353.141.15NA490000238099
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.150.156.971.40.3NA300000099
HazelnutsNuts, hazelnuts or filberts106.431.13189.25.63NA1130063015014297
PecansPecans nuts306.61.311.78.632.12272200110143596
Soy FlourRaw Full-fat Soy Flour605.811.643.2164.6NA345000019.570096
Oil Roasted PecansNuts, pecans, oil roasted, without salt added504.731.1127.371.87NA15007025.3NA95
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt01.30.625.462.221.05NA7500120NANA94
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts303.381.2320.59.236.2NA8800380153NA94
Roasted PecansDry Roasted Pecans704.51.0711.77.031.87NA16007013NA94
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.850.89138124.6NA120008069094
TahiniSesame Butter from Roasted Kernels30124.7354.56.931.5NA9800002.5093
SoybeansRaw Soybeans108.748.716.27.933.77NA375006008.547093
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt01.930.623.182.12.3NA17200809.43590
CoconutRaw Coconut Meat00.660.25.430.54NA26003302.4290
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt02.440.595.052.420.69NA14900008.73387
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA2.10.695.152.40.81NA2070000NANA86
Macadamia NutsRaw Macadamia Nuts0121.6224.77.62.75NA11001205.4NA86
Sunflower SeedsDried Sunflower Seed Kernels30153.5583.411.313.5NA22700140352086
PeanutsRaw Peanuts06.41.3512117.73.48NA240000083.3085
Dry-roasted PeanutsDry-roasted Peanuts, no salt01.521.97144104.66NA97000049.3084
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt02.250.565.272.60.77NA8600008.73383
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt01.90.568.95.950.48NA6500400.35083
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled102.381.6811.85.13.76NA62004300NANA81
Soy NutsDry-roasted Soybeans04.277.5510.64.732.25NA20500460NA37081
Roasted Macadamia NutsDry Roasted Macadamia Nuts07.10.8722.76.033.6NA1000705.7080
Chunk Style Peanut ButterPeanut butter, chunk style, without salt01.061.1137114.18NA92000063580
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt01.70.7310.66.381.78NA181001501.11779
Peanut SpreadLow Sugar Peanut Spread01.161.2216412.34.7NA144000080.6678
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt01.60.556.64.70.78NA1500000NANA77
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt101.160.635.262.861.4NA172001303.54076
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt101.640.615.774.10.67NA159001001.52776
BrazilnutsDried Brazilnuts06.170.352.951.841NA22007056.5075
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt01.60.585.82.21.2NA130001200.38474
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt01.150.647.174.30.96NA1210000NANA73
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt01.580.596.82.661.17NA10200130NANA70
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt01.60.554.24.21.6NA8300001.82070
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned01.41.26.21.840.55NA61002706.22369
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium01.41.26.21.840.55NA61002706.22369
WalnutsEnglish Walnuts103.41.511.35.75.37173980013072767
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt01.460.597.83.20.5NA1110000NANA67
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt102.020.554.954.11NA20800402.81765
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.71.544.35.71NA57001805.64565
Boiled Kidney BeansBoiled All Types Kidney Beans01.60.585.82.21.2NA130001200.38464
Canned Chickpeas Canned Chickpeas , Solids100.270.151.4NA1.16NA4800102.93464
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt201.50.75154.330.58NA94001001.52764
HickorynutsDried Hickorynuts708.671.39.0717.51.92NA4000200NANA64
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.390.395.041.440.55NA770080NANA63
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt01.180.461.42.30.93NA8100009.43563
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids100.250.151.25NA1.16NA4100102.93463
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.60.154.17NA1.13NA2300200.35760
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1504.12.474104.2NA5900760NANA60
Vitamins in Top 100 Oils, Nuts & Legumes with the highest Fiber content per 1 kg
In the above table you can find and compare the amount of vitamins in all oils, nuts & legumes , sorted by most amount of Fiber per 1 kilogram.
Top 5 oils, nuts & legumes with most amount of fiber per 1 kilogram are:
- Carob flour
- Dried Chia Seeds
- Flaxseed
- Raw French Beans
- Raw Broadbeans