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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, 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.

Cannellini beans fiber comes to about 11 grams per cup when cooked from dry, and Mayo Clinic lists canned cannellini at about 13 grams per cup. Each cup also brings about 17 grams of protein.

Lima beans fiber ranges from about 9 grams per cup for frozen baby limas to about 13 grams per cup for large limas cooked from dry. Either way, they rank among the higher fiber vegetables you can buy and bring around 12 to 15 grams of protein.

Soybeans fiber comes to about 10 grams per cooked cup, less than most beans, but that same cup carries nearly 29 grams of protein. How much fiber you actually get from soy depends on the form, from whole soybeans and edamame down to tofu and soy milk.

Black eyed peas fiber comes to about 11 grams per cooked cup, or 5.6 grams per half cup for just 99 calories, one of the lowest calorie counts of any legume. They also bring about 13 grams of protein and close to 90% of a day’s folate per cup.

Split peas fiber comes to about 16 grams per cooked cup, nearly double what you get from a cup of green peas, plus about 16 grams of protein. In a Canadian trial, muffins made with yellow pea flour lowered fasting insulin in overweight adults within four weeks.

Lentils fiber reaches about 15.6 grams in a cooked cup, and red, green and brown lentils land within a whisker of each other. Swapping half the rice or potatoes on your plate for lentils also cut the blood sugar response by roughly 20 to 35% in a Canadian trial.

Chickpeas fiber comes to about 12.5 grams per cup cooked from dry and about 9.6 grams per cup canned and rinsed, alongside roughly 14 grams of protein. In one Australian study, adding four cans of chickpeas a week raised fiber intake by almost 7 grams a day and nudged cholesterol down.