r/nutrition • u/Oszaszr • 2d ago
Legumes and Pulses
What are the most fiber rich legumes and pulses?
What's a reliable source I could search them up.
And does the nutrition content change depending the location? Or if I find a source that says a given number, does that apply to the certain legume/pulse in general?
I'm just asking since i can't find two sources that state the same number and for example flour imported from Canada has usually a higher protein content. So i wonder if it is the same.
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u/dewdewdewdew4 2d ago
Whichever one you will eat.
Honestly, not sure why it matters. Eat legumes, preferably a variety, and you are good to go.
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u/Fognox 2d ago
What are the most fiber rich legumes and pulses?
(From the USDA food database, ranked by fiber per 100g)
- Soybeans -- 17.7g
- Navy beans -- 10.5g
- Yellow beans -- 10.4g
- Small white beans -- 10.4g
- French beans -- 9.4g
- Peanuts -- 9.4g
- Kidney beans -- 9.3g
(Ranked by fiber/calories per 100g)
- Cranberry beans (6.3g fiber, 83 calories)
- Black beans (6.9g fiber, 91 calories)
- Royal red kidney beans (9.3g, 123 calories)
- Navy beans (10.5g, 140 calories)
- California red kidney beans (9.3g, 124 calories)
- Small white beans (10.4g, 142 calories)
- French beans (9.4g, 129 calories)
These are all averages. I used to have access to the full range of values -- I'll probably redownload the dataset and reintegrate them into my tool at some point.
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u/Oszaszr 2d ago
Thanks for your reply Are these numbers for a 100grams of dry product?
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u/Fognox 1d ago
No, these are all cooked. Raw fiber count is way higher but almost all beans are toxic raw. The exceptions didn't show up on the ranking.
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u/Oszaszr 1d ago
Thanks, im not asking for raw consumption, i just buy them raw and it's easier to calculate with them that way.
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u/Fognox 1d ago
The amount of fiber goes down with cooking though, around 50%.
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u/Oszaszr 1d ago
I'm not so interested about that, if i cook up a batch of raw 500g worth of legumes and eat them in 3 days, i just have to divide the total cooked amount by 3 and i know that it will have the third of the total fiber. Regardless of what i make, since soup has more water, or a stew has other ingredients too.
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u/One-Awareness785 Nutrition Enthusiast 1d ago
Lentils and black beans are usually at the top for fiber. Chickpeas are solid too. USDA database is probably the most reliable source you’ll find
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u/troublesomefaux 2d ago
I was actually looking this up last night and red lentils and tiny French lentils have quite a bit more fiber and protein than the bigger flat green and brown ones.
Calories are really just estimates. Like two Gala apples will have different amounts of water which would change their calorie content etc. Nutrition info is just an average of a bunch of whatever the food is, not an absolute. So I’d consider the info the same across the board.
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u/melatonia 2d ago
The red (split) lentils- aka masoor dal- are great for people who don't want to faff arounf soaking or cooking for long- they take like 15 minutes from dried to done.
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u/evermidnights 1d ago
Pulses are generally richer in fiber than legumes. I recommend beans, lentils, and chickpeas.
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u/donairhistorian 1d ago
Don't soybeans have the most fiber? They are legumes.
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u/evermidnights 1d ago
It depends on how the soybeans are consumed. Unshelled and cooked, they don't have much fiber, while toasted, they have a lot of fiber.
this is good source of food information ..:: TBCA - Food Composition (in Home Measurements) ::.. https://share.google/ujlUUCxo4WJZbkIQl
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u/donairhistorian 1d ago
I checked chronometer. Lentils have 1g more fiber than edamame. You are right. It is interesting that many people in the comments are saying soy beans are #1 without that caveat.
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u/Oszaszr 1d ago
Do split peas count? Also why is that and how do you know that? I just really cant find a really good source.
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u/evermidnights 1d ago
Split peas have less than the other options I mentioned, but they are still a good source of fiber.
I know that because I'm a Nutrition student and I'm studying food composition this semester.
Amount of fiber in pulses per 100g:
Black beans (~8.4 g) Chickpeas (~7.4 g) Pinto beans (~7g) Lentils (~6.44 g) Green peas (~5.5 g) Split peas (~4.6g)
(The source is a Brazilian food composition table).
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u/evermidnights 1d ago
Also, sources may vary because it depends on the method used to measure the nutrients.
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u/Oszaszr 1d ago
Welp thats why im so confused, the USDA says 100g of dry split peas have 25g of fiber
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u/evermidnights 1d ago
you eat them raw? they have 25g of fiber in 100g if they're raw
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u/Oszaszr 1d ago
Of course i don't eat them raw, and im not trying to be rude, i just don't get why ppl calculate it by the cooked amount
If i have a 100g of them raw, i know how much calories are in it, how much fiber, protein etc, all i have to do is to cook them. It's more consistent. If i'd be making a canned bean company and i'd have to label my product, i'd just simply put raw beans in a can and that way its an easy solution
Or i'd weigh the total amount of raw beans and if i fill up let's say 100 cans,I'd simply divide the raw/100So what im saying may be confusing, but it's easier to calculate it in the raw form, probably peas have less fiber in their cooked form since they absorb more water
Tho thank you for your reply
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u/evermidnights 1d ago
I'm sorry if I sounded rude, it was not my intention 😭
it makes more sense to calculate it by the cooked amount cause you probably won't eat, at once, the amount of cooked peas you gonna get with 100g of it raw...
if you eat 100g of them cooked, you won't get that amount of fiber you might think you're getting, you get what I mean?
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u/Oszaszr 1d ago
Yes i do get what you mean, why it makes sense for people to calculate them by the cooked amount, not so much
If I'm watching my calories it is much easier to start from the raw form of the ingredient. For example, if I'm cooking rice, I might add twice the amount of water that i usually do, bcs that's a bigger volume for the same calories.
I'm cooking my pulses and legumes myself so dry is easier for me. And if I'm making lets say a soup, no matter how much water do i add to the peas, in the end, the total amount of food will contain lets say 300g of dry peas which is (if it really is 25g of fiber/100g) 75g of fiber.
If the soup weighs 1,5kg then I know, that let's say a normal 250g serving has 25/2 g of fiber, since it is 6 servings then, and all i have to do is divide the dry weight of the legume by 6.
Do i make sense? 😅🤓
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u/evermidnights 1d ago
Yeah, I get it. If it's easier for you calculate to your food this way, no problem with it!
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u/lefty_juggler 13h ago
This is one area where I wouldn't recommend the single "best". They're all excellent, and there are benefits from eating a variety of them. I rotate which beans I have (black, pinto, Anasazi, whatever I'm in the mood for) because they all provide good fiber with slightly varying micronutrient profiles. I'm a fan of the 30 foods/week dietary pattern.
But if pressed, I'd say black beans are often considered the best overall.
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