FiberUp
How much fiber is in navy beans?
Navy Beans have 9.6 g of fiber per 1/2 cup cooked (91 g). That is 34% of the daily value and a very high amount for a legume.
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 navy beans and fiber
Navy beans are the highest-fiber common bean in this database, nearly 10 grams per half cup. They are the bean in most canned baked beans, which is why baked beans score well despite the sauce.
How navy beans compares to other legumes
Per typical serving. Navy Beans are the highest legume in the database.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Navy Beans | 1/2 cup cooked | 9.6 g | 10.5 g | 34% |
| White Beans | 1/2 cup cooked | 9.3 g | 10.3 g | 33% |
| Split Peas | 1/2 cup cooked | 8.1 g | 8.3 g | 29% |
| 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% |
Servings to reach a daily goal
servings of navy beans to reach 25 g, the adequate intake for adult women
servings of navy 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 navy 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, Dry, Navy (0% moisture) | 4.3 g | – | – |
| Beans, navy, mature seeds, raw | 15.3 g | – | – |
| Beans, navy, canned, sodium added, drained and rinsed | 6.9 g | – | – |
| Beans, navy, mature seeds, canned | 5.1 g | – | – |
| Beans, navy, mature seeds, cooked, boiled, without salt | 10.5 g | – | – |
| Beans, navy, mature seeds, cooked, boiled, with salt | 10.5 g | – | – |
Frequently asked questions
How much fiber is in navy beans?
Are navy beans high in fiber?
Is the fiber in navy beans soluble or insoluble?
How many servings of navy 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.