Legumes
How much fiber is in black beans?
100 g of black beans (boiled, no salt) has 8.7 g of fiber. A typical portion, 1 cup (172 g), has 15.0 g, which is 50% of the 30 g daily reference.
Per 100 g
8.7g
boiled, no salt
Per typical portion
15.0g
1 cup (172 g)
Of the 30 g reference
50%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 cup (172 g) | 15.0 g | 50% |
| ½ cup (86 g) | 7.5 g | 25% |
Compared with similar foods
- Black beans boiled, no salt
8.7 g
- Lentils boiled, no salt
7.9 g
- Chickpeas boiled, no salt
7.6 g
- Kidney beans red, boiled, no salt
7.4 g
- Green peas boiled, drained, no salt
5.5 g
Fiber per 100 g, each food in the form named.
Good to know
Black beans have the most fiber per 100 g of the cooked legumes on this site. Their dark skins also hold polyphenols, which reach the colon largely unabsorbed and are fed on by gut bacteria.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are black beans high in fiber?
Yes. At 8.7 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, 1 cup (172 g), adds 15.0 g, or 50% of the 30 g reference.
Do I have to soak black beans?
Dry beans cook more evenly after soaking and many people find them easier to digest, but soaking does not change the fiber figure here, which is for boiled beans. Always cook dry beans until fully soft.
Do black beans count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.