Beans & legumes
How much fiber is in soybeans (cooked)?
10.3 g
of fiber in 1 cup of soybeans (cooked) (172 g). That is an excellent amount: 27% of a man’s daily target (38 g) and 41% of a woman’s (25 g).
How it compares
Soybeans, cooked ranks #17 of 32 beans & legumes and #18 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| White beans (cannellini), cooked | 1 cup (179 g) | 11.3 g |
| Pigeon peas, cooked | 1 cup (168 g) | 11.3 g |
| Black-eyed peas, cooked | 1 cup (172 g) | 11.2 g |
| Soybeans, cooked | 1 cup (172 g) | 10.3 g |
| Fava beans, cooked | 1 cup (170 g) | 9.2 g |
| Black beans, canned | 1/2 cup (120 g) | 8.3 g |
| Edamame, shelled | 1 cup (155 g) | 8.1 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Navy beans, cooked | 1 cup (182 g) | 19.1 g |
| Adzuki beans, cooked | 1 cup (230 g) | 16.8 g |
| French beans, cooked | 1 cup (177 g) | 16.6 g |
| Split peas, cooked | 1 cup (196 g) | 16.3 g |
Getting to your daily target
You would need about 2.4 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in soybeans (cooked)?
1 cup of soybeans (cooked) (172 g) contains 10.3 g of dietary fiber, according to USDA data. 100 g contains 6 g.
Is soybeans high in fiber?
High in fiber. One serving gives 37% of the 28 g Daily Value used on US food labels. It ranks #17 of 32 beans & legumes in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 16109: “Soybeans, mature cooked, boiled, without salt”. Fiber, total dietary: 6 g per 100 g. Serving weight 172 g. How we calculate.