Food database · Legumes & beans
Fiber content
Fiber per 1 cup (185 g): 18.1 g - that works out to 5.5 g of fiber for each 100 kcal.
| Total fiber, one serving | 18.1 g (1 cup) |
|---|---|
| Serving weight | 185 g |
| Fiber in 100 g | 9.8 g |
| Fiber per 100 kcal | 5.5 g |
| Energy, one serving | 329 kcal |
| Women 19-50 (25 g a day) | 72% per serving |
| Men 19-50 (38 g a day) | 48% per serving |
| Label Daily Value (28 g) | 65% per serving |
| Place in legumes & beans, by serving | 2nd of 114 |
| Place in legumes & beans, per 100 kcal | 21st 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 18.1 g in a 1 cup serving of black beans, from canned, reduced sodium is 72% of the first and 48% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 65%.
Calorie for calorie, the figure is 5.5 g of fiber per 100 kcal (this serving is 329 kcal). Among the 114 legumes & beans with USDA energy data here that is 21st, and 121st 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, from canned, reduced sodium alone would take 2 servings, and 38 g would take 3. 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 | 9.8 g | 178 |
| 1 cup - this page's serving | 185 | 18.1 g | 329 |
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.
You have the number. Adding Black Beans, from canned, reduced sodium to the tracker is free - as is every one of the 961 foods here - but the tracker only keeps the last 14 days in view. Premium keeps every week of your log and turns that history into trends: your average fiber per logged day, the days you hit your goal, and how many of the 30 weekly plant groups you have actually eaten. Custom foods and JSON/CSV export are included.
Same food, other preparations
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Questions
18.1 g of total dietary fiber, in a portion weighing 185 g. On a US label that reads as 65% of the 28 g Daily Value.
By fiber per serving it is number 2 of 114 in its group in this database, and number 21 of 114 when ranked by fiber per 100 kcal.
5.5 g. USDA lists 9.8 g of fiber and 178 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 2 for the 25 g Adequate Intake for women aged 19 to 50, or 3 for the 38 g set for men of those ages.
Numbers on this page come from USDA FoodData Central record 2707364 (Black beans, from canned, reduced sodium, FNDDS 2021-2023). USDA nutrient data is public domain.