Plant-based protein source Serving size Total fibre (g)
Beans (yellow, small white, adzuki, navy, kidney, pinto, black, white, refried, great northern) 175 mL (3/4 cup) 8.6-13.8
Lima beans, cooked 175 mL (3/4 cup) 6.7
Lentils, cooked 175 mL (3/4 cup) 6.3
Chickpeas, cooked 175 mL (3/4 cup) 5.5
Peas (pigeon, black-eyed), cooked 175 mL (3/4 cup) 8.2-8.3
Soybeans, dry, boiled 175 mL (3/4 cup) 8.0
Edamame (green soybeans), cooked 175 mL (3/4 cup) 5.6
Almonds 60 mL (1/4 cup) 3.6-4.0
Pumpkin seeds 60 mL (1/4 cup) 3.7
Sunflower seeds 60 mL (1/4 cup) 3.6
Nuts (macadamia, peanuts, pistachio, pine, hazelnuts) without shell 60 mL (1/4 cup) 3.1-3.3
Chia seeds 15 mL (1 tbsp) 3.7