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Beans: Fiber Breakdown, Calories, and Daily Value

About 60% insoluble and 40% soluble fiber, including pectins and resistant starch — helpful for feeding gut bacteria and supporting butyrate. Important: always cook beans properly.

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🌿 1 serving cooked beans (~150 g / 5.3 oz)

Legumes

🌿 Dietary Fiber

1 serving cooked beans (~150 g / 5.3 oz) 9.6 g

Soluble

3.8 g (40%)

Insoluble

5.8 g (60%)

Per 100g: 6.4 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving cooked beans (~150 g / 5.3 oz) 190.5 kcal

Per 100g: 127.0 kcal

127 calories per 100 g — moderate energy; a 150 g serving gives about 190 calories, plenty of fiber, and plant protein.

⚡ Glycemic Index (GI)

1 serving cooked beans (~150 g / 5.3 oz) 30 (Low; varieties range 28-40)

Per 100g: 30

GI around 30 — low; sticky fiber and fermentation byproducts help slow sugar absorption and can reduce energy crashes.

💡 Popular bean varieties and types

Fiber content is roughly similar across major varieties, while GI and digestibility vary a little

🫘 Red kidney beans: Cooked: GI about 28-36; the skins contribute a lot of insoluble fiber.

⚪ White beans: Cooked: GI about 30-35; they soften after cooking, making pectins and starch more accessible.

🥫 Canned red beans (rinsed): GI about 40; rinsing lowers sodium and some gas-causing sugars, but people with digestive sensitivity may need a smaller portion.

✨ Choose quality beans and always cook them properly: soaking and boiling make them safer and tastier.

⚡ Quick Fiber Calculator (Beans)

One click, no registration

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🟢 You ate 9.6 g of fiber — that is 32% of your daily norm (30 g)!

How Fiber and Nutrients in Beans Support Daily Wellness

How beans help with weight control

Beans give you volume at moderate calories: protein and fiber help keep your stomach full longer, slow carb absorption, and reduce sharp hunger after meals.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

4.2 / 5: high fullness from volume, protein, and fiber

Caloric Density 127 calories / 100 g

Low calorie density

Effects on digestion: fiber and FODMAPs

Beans support regularity with insoluble fiber, but they are high in FODMAPs (gas-fermenting carbs such as raffinose and stachyose). For individuals with a sensitive gut or low tolerance for fermentable carbohydrates, larger portions may lead to bloating and gas.

Stomach «Softness» Scale

Irritating 9 / 10 (usually gentle; if your digestion is sensitive, keep to 75–80 g) Ideal

GI Stimulation Score 🌿 Motility: fiber helps, FODMAPs may interfere Insoluble fiber speeds transit, while gas-fermenting carbs can trigger fermentation.

Microbiome fermentation and a glycemic shield

🩸 Feeding the microbiome
Good bacteria ferment soluble fiber and resistant starch to make short-chain fatty acids (SCFAs).

🛡️ Butyrate production
Butyrate fuels colon cells and supports the gut lining barrier.

🌿 Glycemic shield
Pectins form a gel that slows starch digestion, and fermentation byproducts like propionate can help steady blood sugar and reduce the spike from the next meal.

Prebiotic value

Fiber 9.6 g FODMAPs: oligosaccharides

Feeds friendly bacteria

Glycemic buffer 🛡️ Glycemic buffer + second-meal effect No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Beans

🥗 Raw form

Hot cooked beans (safe)

Lectin neutralized: Raw green beans contain natural lectins, including phytohaemagglutinin, which can cause significant stomach distress and cramps.
Soft texture: Cell walls soften, making the dish easier to chew.
Filling, with a caveat: Hot beans give volume and protein; FODMAPs may cause gas.

🔥 Thermal processing

Cooled cooked beans (RS3)

More resistant starch: After cooling, some starch becomes resistant starch type 3 (RS3) — it is not digested in the small intestine and feeds gut bacteria.
Gentler on sugar: RS3 and pectins help slow sugar absorption.
For cold dishes: Great for salads, but people with digestive sensitivity may want a smaller portion.

Culinary Constructor & Alternatives

Best Food Combinations with Beans

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Hearty Bean and Tomato Skillet Stew

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Beans Ingredient

+9.6 g

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Tomato Ingredient

+1.8 g

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Onion Ingredient

+1.7 g

🟢 Total in plate: 13.1 g of fiber (44% of norm)

💡 Quick prep: Simmer fully cooked beans in a thick tomato sauce with diced onion. Beans deliver plenty of plant protein and soluble fiber.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥫 Canned Peas 4.5 g / 100g 🍲 Chickpeas 7.6 g / 100g 🌱 Green Peas 5.7 g / 100g 🍲 Lentils 7.9 g / 100g