Food database · Legumes & beans
Fiber content
Fiber per 1 cup (170 g): 9 g - that works out to 3.4 g of fiber for each 100 kcal.
| Total fiber, one serving | 9 g (1 cup) |
|---|---|
| Serving weight | 170 g |
| Fiber in 100 g | 5.3 g |
| Fiber per 100 kcal | 3.4 g |
| Energy, one serving | 269 kcal |
| Women 19-50 (25 g a day) | 36% per serving |
| Men 19-50 (38 g a day) | 24% per serving |
| Label Daily Value (28 g) | 32% per serving |
| Place in legumes & beans, by serving | 67th of 114 |
| Place in legumes & beans, per 100 kcal | 78th of 114 |
| Food type | Whole food |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 9 g in a 1 cup serving of black beans and brown rice is 36% of the first and 24% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 32%.
Calorie for calorie, the figure is 3.4 g of fiber per 100 kcal (this serving is 269 kcal). Among the 114 legumes & beans with USDA energy data here that is 78th, and 285th across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits above the ratio a whole day of eating is meant to reach.
Getting all 25 g from black beans and brown rice alone would take 3 servings, and 38 g would take 5. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 5.3 g | 158 |
| 1 cup - this page's serving | 170 | 9 g | 269 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
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Related
Questions
9 g of total dietary fiber, in a portion weighing 170 g. On a US label that reads as 32% of the 28 g Daily Value.
By fiber per serving it is number 67 of 114 in its group in this database, and number 78 of 114 when ranked by fiber per 100 kcal.
3.4 g. USDA lists 5.3 g of fiber and 158 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 3 for the 25 g Adequate Intake for women aged 19 to 50, or 5 for the 38 g set for men of those ages.
Numbers on this page come from USDA FoodData Central record 2709035 (Black beans and brown rice, FNDDS 2021-2023). USDA nutrient data is public domain.