6 Foods That Are Both High in Protein and Fiber

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6 Foods That Are Both High in Protein and Fiber

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Your body needs protein to repair tissues, build muscles and bones, make hormones, and support the immune system. Meanwhile, eating fiber helps regulate blood sugar, cholesterol and digestion, and promotes feelings of fullness.

Many foods offer both protein and fiber, as well as other nutrients and health benefits.

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Serving size: ½ cup cooked
Protein: 8.9 grams (g)
Fiber: 7.8g

Lentils are full of protein and fiber. They also provide folate, potassium, magnesium, zinc and iron.

Lentils are an excellent source of slow-digesting carbohydrates. They have a lower glycemic index, meaning they gradually raise blood sugar levels compared to foods high in sugar and low in fiber.

A study also showed that a diet rich in lentils can help lower blood cholesterol levels.

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Serving size: ½ cup cooked
Protein: 15.6g
Fiber: 5.1g

Soybeans are one of the highest protein seeds, containing almost double the protein of most other seeds. They also provide iron, magnesium, selenium, B vitamins and vitamin K.

Other beans, like black beans, chickpeas, and lima beans, contain about 6 to 8 grams of protein and 5 to 8 grams of fiber per ½ cup cooked.

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Whole grains contain both fiber and protein, and amounts vary depending on the type. Some grains contain more protein, while others are higher in fiber. For example, grains like quinoa and amaranth are higher in protein, while barley and bulgur contain more fiber.

Amaranth and quinoa are among the highest protein grains and also differ in their amino acid profiles. They contain all the essential amino acids necessary for protein synthesis. Other cereals are poor in one or more amino acids, most often lysine.

Protein and fiber content of ½ cup cooked whole grains:

Whole grains	Protein	Fiber
Quinoa	4 grams (g)	2.5g
Amaranth	4.6g	2.5g
Barley (pearl)	1.7g	3g
Bulgur	2.8g	4g
Brown rice	2.7g	1.6g

Advice: Opt for whole grains for more protein, fiber and nutrients. Grain refining reduces some of these nutrients.

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Nuts pack a lot of fiber and protein in a small serving. One ounce (about 28 grams) of nuts contains 4 to 7 grams of protein and 2 to 3 grams of fiber.

Here is the protein and fiber content of different nuts per 1 ounce (28 grams) serving:

Nut	Protein	Fiber	Other vitamins and minerals
Almonds	6 grams (g)	3.5g	Vitamin E and magnesium
Cashew nuts	5g	1g	Magnesium
Nut	4g	2g	Omega-3 fatty acids
Hazelnuts	4g	3g	Potassium
Brazil nuts	4g	2g	Selenium and magnesium

Although peanuts are not true nuts, they are legumes. They are also rich in protein and fiber. A 30-gram serving of peanuts contains about 7 grams of protein and 2.4 grams of fiber.

Seeds contain both protein and fiber in different amounts. Some contain more fiber, while others contain more protein.

Here is the protein and fiber content of the different seeds per 2 tablespoons (portion of approximately 30 grams):

Seed	Protein	Fiber	Other vitamins and minerals
Chia Seeds	5 grams (g)	10g	Omega-3 fatty acids, magnesium, selenium
Flax seeds	5g	8g	Omega-3 fatty acids
Sunflower seeds	6g	3g	Vitamin E and magnesium
Sesame seeds	5g	4g	Calcium

Seeds are nutritional powerhouses. They offer much more than protein and fiber. Depending on the type, they may also be rich in omega-3 fatty acids, calcium, magnesium, zinc and iron, as well as vitamins A and E.

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Vegetables are often rich in fiber. Some, like spinach, kale and broccoli, are also higher in protein. These green leafy and cruciferous vegetables also contain calcium, potassium, folate and vitamin K.

Here is the protein and fiber content of certain vegetables per serving:

Vegetable	Protein	Fiber
Spinach	5 grams (g)	4g
Kale	4g	3g
Broccoli	4g	5g

Protein plays a role in almost every function in the body. Your protein needs change based on many factors, including age, gender, muscle mass and activity level. Guidelines recommend eating at least 0.8 grams of protein per kilogram of body weight each day.

In addition to protein, fiber is essential for overall health. Most adults need 22 to 34 grams of fiber per day, depending on their age and gender.

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US Department of Agriculture: FoodData Central. Lentils, seeds ripe, cooked, boiled, with salt.
Moravek D, Duncan AM, VanderSluis LB et al. Replacing carbohydrates from rice or potato with lentils reduces postprandial glycemic response in healthy adults in an acute randomized crossover trial. J Nutr. 2018;148(4):535-541. doi:10.1093/jn/nxy018
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Chamberlin ML, Wilson SMG, Gaston ME, Kuo WY, Miles MP. Twelve weeks of daily lentil consumption improves fasting cholesterol, postprandial blood glucose and inflammatory responses – a randomized clinical trial. Nutrients. 2024;16(3):419. doi:10.3390/nu16030419
US Department of Agriculture: FoodData Central. Soy, ripe, cooked, boiled, without salt.
US Department of Agriculture: FoodData Central. Lima beans, unripe seeds, cooked, boiled, drained, without salt.
US Department of Agriculture: FoodData Central. Chickpeas (chick beans, Bengal gram), ripe seeds, cooked, boiled, without salt.
US Department of Agriculture: FoodData Central. Black beans, ripe seeds, cooked,
Rojas Conzuelo Z, Robyr R, Kopf-Bolanz KA. Optimization of protein quality in plant-based foods through the development of digitalized products. Front nut. 2022;9:902565. doi:10.3389/fnut.2022.902565
US Department of Agriculture: FoodData Central. Pearl barley, cooked.
US Department of Agriculture: FoodData Central. Amaranth grain, cooked.
US Department of Agriculture: FoodData Central. Rice, brown, long grain, cooked (includes foods intended for the USDA Food Distribution Program).
US Department of Agriculture: FoodData Central. Bulgur, cooked.
US Department of Agriculture: FoodData Central. Walnuts, almonds.
US Department of Agriculture: FoodData Central. Walnuts, Brazil nuts, dried, unblanched.
US Department of Agriculture: FoodData Central. Walnuts, walnuts, English, halves, raw.
US Department of Agriculture: FoodData Central. Walnuts, cashews, raw.
US Department of Agriculture: FoodData Central. Walnuts, hazelnuts or hazelnuts, raw.
US Department of Agriculture: FoodData Central. Walnuts, almonds.
US Department of Agriculture: FoodData Central. Seeds, sunflower seeds, core, raw.
US Department of Agriculture: FoodData Central. Seeds, chia seeds, dried.
US Department of Agriculture: FoodData Central. Seeds, sesame seeds, whole, dried.
US Department of Agriculture: FoodData Central. Seeds, sesame seeds, whole, dried.
US Department of Agriculture: FoodData Central. Spinach, cooked, boiled, drained, with salt.
US Department of Agriculture: FoodData Central. Broccoli, cooked, boiled, drained, without salt.
Espinosa-Salas S, Gonzalez-Arias M. Nutrition: macronutrient intake, imbalances and interventions. In: StatPearls. StatPearls Editions; 2024.
Centers for Disease Control and Prevention. Fiber: The carbohydrates that help you manage diabetes.