Food database · Legumes & beans
Fiber content
A 1 cup serving of white beans contains 10.9 g of dietary fiber - an excellent source of fiber, about 39% of a 28 g daily target.
Total fiber is measured. The split between soluble and insoluble is a category-based estimate, so read it for the shape of the food rather than the decimal.
| Serving | 1 cup |
|---|---|
| Total fiber | 10.9 g |
| Soluble fiber (estimated) | about 2 g |
| Insoluble fiber (estimated) | about 8.9 g |
| Share of 28 g daily target | 39% |
| Category | Legumes & beans |
| Food type | Whole food |
White Beans delivers 10.9 grams of dietary fiber in a typical 1 cup serving, which makes it an excellent source of fiber. That covers roughly 39% of a 28 gram daily reference intake, so it can make a real dent in your fiber goal for the day.
Of that total, an estimated 2 g is soluble fiber (which forms a gel in the gut and helps with cholesterol and blood-sugar) and an estimated 8.9 g is insoluble fiber (which adds bulk and supports regularity).
USDA FoodData Central FNDDS 2021-2023; FDC ID 2707353; total dietary fiber nutrient 1079. Total fiber is from USDA FNDDS; soluble and insoluble grams are category-based estimates, not lab-measured values.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
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Questions
White Beans has 10.9 g of dietary fiber per 1 cup, which covers about 39% of a 28 g daily reference intake.
Yes. White Beans provides 10.9 g of fiber per 1 cup, an excellent source of fiber.
Of the 10.9 g of total fiber in 1 cup of white beans, an estimated 2 g is soluble fiber and an estimated 8.9 g is insoluble fiber. Total fiber is measured; the split is a category-based estimate.
At 10.9 g per 1 cup, it would take about 3 servings of white beans to reach a 28 g daily fiber target. In practice, most people combine several fiber sources across the day.
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