Fiber + Legumes & Beans with Fiber

Bean chips fiber runs about 5 to 6 grams per ounce in brands like Beanitos and Beanfields, three to four times what tortilla chips provide. The calories and fat land close to regular chips, so the win is fiber and protein, not a lighter snack.

Lupini bean snacks fiber ranges from 1 to 7 grams per serving depending on the brand, a sevenfold spread for nearly the same bean. Brami’s ready to eat packs list 7 grams of fiber and 7 grams of protein for 60 calories.

Roasted chickpeas fiber comes to about 5 grams per ounce in plain, salted versions, nearly six times what the same ounce of potato chips provides. Sweet coatings like honey can cut that to 2 grams, so the flavor you pick matters.

Falafel fiber ranges from under 1 gram in a small fried restaurant patty to about 7 grams in a serving of baked store bought falafel. The chickpeas supply the fiber, while frying adds fat that lowers the fiber you get per calorie.

Hummus fiber comes to about 1.8 grams in two tablespoons by USDA’s lab analysis, even though many tub labels list just 1 gram. The fiber comes almost entirely from the chickpeas, so the recipe, not the flavor, decides how much you get.

Refried beans fiber ranges from about 3 to 6 grams per half cup in canned brands, and the fat free cans often carry the most. Mashing the beans doesn’t remove fiber, but added water, lard and salt change what each spoonful delivers.

Baked beans fiber comes to about 5 grams per half cup in most canned brands, nearly a fifth of the Daily Value. That is less than plain navy beans because the sweet sauce takes up part of every spoonful, and it usually brings 11 grams of added sugar along.

Lupini beans fiber ranges from about 4.7 grams per cooked cup in USDA FoodData Central to about 7.8 grams per half cup in the Dietary Guidelines table. Either way, lupini bring about 26 grams of protein per cup, the most per calorie of any common bean.

Mung beans fiber comes to about 15 grams per cooked cup, more than half the Daily Value, for just 212 calories. Mung bean sprouts are a different story, with under 2 grams per cup, so the form you eat changes everything.

Fava beans fiber comes to about 9 grams per cooked cup, a little less than most dried beans. The twist is the calories: at about 187 per cup, favas are among the lightest legumes you can eat, with 13 grams of protein in the same serving.