FiberUp
How much fiber is in white beans?
White Beans have 9.3 g of fiber per 1/2 cup cooked (90 g). That is 33% of the daily value and a very high amount for a legume.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About white beans and fiber
White beans, including cannellini and great northern, are among the densest fiber sources here at 9.3 grams per half cup. They blend into soups and dips without changing the flavor, which makes them an easy way to add fiber to something you already eat.
How white beans compares to other legumes
Per typical serving. The highest legume in the database is navy beans at 9.6 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Navy Beans | 1/2 cup cooked | 9.6 g | 10.5 g | 34% |
| White Beans | 1/2 cup cooked | 9.3 g | 10.3 g | 33% |
| Split Peas | 1/2 cup cooked | 8.1 g | 8.3 g | 29% |
| Lentils | 1/2 cup cooked | 7.8 g | 7.9 g | 28% |
| Mung Beans | 1/2 cup cooked | 7.7 g | 7.6 g | 28% |
| Pinto Beans | 1/2 cup cooked | 7.7 g | 9 g | 28% |
| Black Beans | 1/2 cup cooked | 7.5 g | 8.7 g | 27% |
Servings to reach a daily goal
servings of white beans to reach 25 g, the adequate intake for adult women
servings of white beans to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for white beans
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Beans, white, mature seeds, raw | 15.2 g | – | – |
| Beans, Dry, Small White (0% moisture) | 4.3 g | – | – |
| Beans, small white, mature seeds, raw | 24.9 g | – | – |
| White beans, NFS | 5.9 g | – | – |
| Beans, white, mature seeds, canned | 4.8 g | – | – |
| White beans, from dried, fat added | 5.9 g | – | – |
| White beans, from canned, fat added | 6.9 g | – | – |
| Beans, white, mature seeds, cooked, boiled, without salt | 6.3 g | – | – |
Frequently asked questions
How much fiber is in white beans?
Are white beans high in fiber?
Is the fiber in white beans soluble or insoluble?
How many servings of white beans would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.