Fiber + Grains & Carbs with Fiber

Black bean flour fiber comes to about 15.5 grams per 100 grams in USDA’s dry black bean data, roughly 45% more than chickpea, lentil or whole wheat flour. A quarter cup lists about 5 grams of fiber and 8 grams of protein.

Lentil flour fiber comes to about 10.8 grams per 100 grams based on USDA’s raw red lentil data, matching chickpea and whole wheat flour. It brings more protein and less fat than any of them, which is where its real benefits lie.

Chickpea flour fiber comes to about 10.8 grams per 100 grams, essentially the same as whole wheat flour. Its real edge is protein and folate, and unlike wheat it’s naturally free of gluten.

Lupini bean pasta fiber ranges from 12 grams to just 2 grams per 2 ounce serving, depending on how much lupini is in the box. A pasta built mainly on lupini flour lands at the top, while wheat or starch based blends list far less.

Edamame pasta fiber runs about 11 to 14 grams per 2 ounce dry serving in most brands, four times classic spaghetti, alongside 22 to 25 grams of protein. Most boxes list a single ingredient: young green soybeans milled into flour.

Black bean pasta fiber runs about 10 to 12 grams per 2 ounce dry serving, roughly three to four times classic spaghetti. Some boxes are made from black soybeans and others from black turtle beans, which changes the protein and carbs but not the fiber story.

Lentil pasta fiber sits at about 6 grams per 2 ounce dry serving for most red and green lentil brands, double classic wheat spaghetti, with about 14 grams of protein. Yellow lentil pastas can list less, so the label still matters.

Chickpea pasta fiber runs from about 5 to 8 grams per 2 ounce dry serving, depending on the brand, compared with about 3 grams in classic wheat spaghetti. Boxes made from chickpea flour alone tend to land at the top of that range.

Oats fiber content is about 4 grams in half a cup of dry rolled oats, which is modest next to chia or oat bran. What sets oats apart is an FDA heart health claim built on 3 grams of beta-glucan a day, and you can hit it with one measured bowl.

The high fiber bread with the most per slice in our comparison is a pale keto loaf, Oroweat Keto, at 8 grams. Among whole grain loaves, Dave’s Killer Bread Powerseed leads with 6 grams, while many popular slices give 1 to 3.