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Here's how some common staples compare on a per-serving basis: Lentils (cooked, ½ cup): 7 to 8 grams of fiber Split peas (cooked, ½ cup): roughly 8 grams of fiber Black beans or kidney beans (cooked, ½ cup): 7 to 8 grams of fiber Barley (cooked, 1 cup): around 6 grams of fiber Quinoa (cooked, 1 cup): around 5 grams of fiber Oats (cooked, 1 cup): around 4 to 5.5 grams of fiber White rice (cooked, 1 cup): less than 1 gram of fiber The gap between legumes and refined grains is significant
