FiberUp
How much fiber is in black beans?
Black Beans have 7.5 g of fiber per 1/2 cup cooked (86 g). That is 27% of the 28 g daily value and a very high amount for a legume. Per 100 g it works out to 8.7 g, which rank 7 of 17 legumes in the FiberUp database. About 32% of that fiber is soluble and 68% insoluble. It would take 4 servings to reach the 25 g adequate intake for women and 6 for the 38 g for men. Source: USDA FoodData Central.
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 black beans and fiber
Black beans are one of the most reliable fiber sources in a normal diet: a half cup cooked covers more than a quarter of the daily value, and the split leans toward insoluble fiber, which adds bulk. Canned beans keep essentially the same fiber as home-cooked, so rinsing a can is a fair shortcut.
How black 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 |
|---|---|---|---|---|
| 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% |
| Lima Beans | 1/2 cup cooked | 6.6 g | 7.8 g | 24% |
| Kidney Beans | 1/2 cup cooked | 6.5 g | 7.3 g | 23% |
| Chickpeas | 1/2 cup cooked | 6.2 g | 7.6 g | 22% |
Servings to reach a daily goal
servings of black beans to reach 25 g, the adequate intake for adult women
servings of black 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 black 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, black, mature seeds, raw | 15.5 g | – | – |
| Beans, Dry, Black (0% moisture) | 4.2 g | – | – |
| Beans, black turtle, mature seeds, raw | 15.5 g | – | – |
| Beans, black, canned, sodium added, drained and rinsed | 6.7 g | – | – |
| Black beans, NFS | 8.1 g | – | – |
| Black beans with meat | 7 g | – | – |
| Black beans and brown rice | 5.3 g | – | – |
| Black beans and white rice | 5 g | – | – |
Frequently asked questions
How much fiber is in black beans?
Are black beans high in fiber?
Is the fiber in black beans soluble or insoluble?
How many servings of black 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.