FiberUp
How much fiber is in kidney beans?
Kidney Beans have 6.5 g of fiber per 1/2 cup cooked (89 g). That is 23% of the 28 g daily value and a high amount for a legume. Per 100 g it works out to 7.3 g, which rank 9 of 17 legumes in the FiberUp database. About 43% of that fiber is soluble and 57% 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 kidney beans and fiber
Kidney beans have an unusually high soluble share for a bean, close to 40 percent of their fiber, which is the type linked to cholesterol lowering. They must be fully cooked; canned ones are already safe.
How kidney 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 |
|---|---|---|---|---|
| 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% |
| Black-Eyed Peas | 1/2 cup cooked | 5.6 g | 6.5 g | 20% |
| Refried Beans | 1/2 cup | 5.4 g | 4.3 g | 19% |
Servings to reach a daily goal
servings of kidney beans to reach 25 g, the adequate intake for adult women
servings of kidney 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 kidney 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, kidney, red, mature seeds, raw | 15.2 g | – | – |
| Beans, Dry, Dark Red Kidney (0% moisture) | 4.3 g | – | – |
| Beans, Dry, Light Red Kidney (0% moisture) | 4.5 g | – | – |
| Beans, kidney, all types, mature seeds, raw | 24.9 g | – | – |
| Beans, kidney, royal red, mature seeds, raw | 24.9 g | – | – |
| Beans, kidney, california red, mature seeds, raw | 24.9 g | – | – |
| Kidney beans, NFS | 6.9 g | – | – |
| Kidney beans with meat | 5.9 g | – | – |
Frequently asked questions
How much fiber is in kidney beans?
Are kidney beans high in fiber?
Is the fiber in kidney beans soluble or insoluble?
How many servings of kidney 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.