What Has Both Carbs and Protein? The Complete Guide to Nutrient-Dense Foods

October 22, 2025 •

4 min read

While many people view carbohydrates and proteins as separate food groups, most whole foods actually contain a balanced mix of these two essential macronutrients. Understanding what has both carbs and protein is key to building balanced meals that provide sustained energy and support muscle growth and repair.

Quick Summary

This article explores the wide variety of foods that contain both carbohydrates and protein, detailing sources from plant-based options like legumes and grains to animal products such as dairy and eggs. It explains the importance of combining these nutrients for optimal health and provides specific food examples for different dietary needs.

Key Points

Legumes: Foods like lentils, chickpeas, and beans are excellent, fiber-rich sources of both carbohydrates and protein.
Dairy Products: Milk, yogurt, and cottage cheese naturally contain a mix of high-quality protein (casein and whey) and carbohydrates (lactose).
Complete Proteins: Quinoa, soy products (tofu, edamame), and hemp seeds are unique plant-based foods that provide all nine essential amino acids.
Meal Synergy: Combining incomplete plant proteins, like rice and beans or peanut butter on whole-wheat bread, can create a complete protein source.
Whole Grains: Opt for whole grains such as oats and brown rice for complex carbohydrates and a good amount of protein, along with fiber.
Nuts and Seeds: These offer a combination of protein, healthy fats, and carbohydrates, making them ideal for balanced snacking in moderation.
Nutrient Timing: Eating both carbs and protein post-workout is optimal for muscle repair and energy replenishment.

Why Combining Carbs and Protein is Essential

Protein and carbohydrates are two of the three primary macronutrients, with fat being the third. Both play crucial roles in bodily function, and consuming them together can enhance their individual benefits. Carbs provide the body with its main source of energy, fueling everything from daily activities to high-intensity workouts. Protein, meanwhile, is vital for building and repairing tissues, producing hormones, and supporting immune function.

When eaten together, this combination promotes better satiety, helping you feel fuller for longer, which can assist with weight management. Post-workout, a meal or snack containing both carbs and protein helps replenish muscle glycogen stores and provides the amino acids needed for muscle repair and growth, accelerating recovery.

Plant-Based Foods That Have Both Carbs and Protein

Plant-based diets are rich in foods that naturally contain a mix of carbohydrates and protein. For vegetarians and vegans, combining complementary plant proteins ensures the intake of all nine essential amino acids.

Legumes

Legumes are a cornerstone of many plant-based diets, offering a significant amount of both macronutrients and being rich in fiber, vitamins, and minerals.

Lentils: A fantastic source of protein and complex carbohydrates. One cup of cooked lentils provides around 18g of protein and 40g of carbohydrates, along with plenty of fiber.
Chickpeas (Garbanzo beans): Found in hummus and many other dishes, chickpeas offer about 14.5g of protein and 45g of carbs per cooked cup.
Black Beans and Kidney Beans: Popular in Latin American and other cuisines, these beans are excellent sources of protein, carbs, and fiber. A cup of boiled kidney beans provides over 15g of protein and 40g of carbs.
Edamame: These immature soybeans are a complete protein and a great source of both nutrients. One cup of shelled edamame contains around 18.5g of protein and 15g of carbs.

Grains

Whole grains are another excellent source, providing complex carbs, fiber, and varying amounts of protein.

Quinoa: A gluten-free pseudograin, quinoa is one of the few plant-based complete proteins, meaning it contains all nine essential amino acids. A cooked cup provides over 8g of protein and nearly 40g of carbs.
Oats: A versatile whole grain, oats are rich in complex carbohydrates and protein. One cup of uncooked oats can provide around 26g of protein and over 100g of carbs, though this varies by preparation.
Brown Rice: As a whole grain, brown rice is a healthier alternative to white rice, offering both complex carbs and protein. A cooked cup contains nearly 5g of protein and 45g of carbs.
Whole-Wheat Bread: Whole-grain bread products contain more fiber and protein than their refined white counterparts. A peanut butter sandwich on whole-wheat bread is a classic example of combining incomplete proteins to create a complete one.

Nuts and Seeds

While often associated with healthy fats, many nuts and seeds also pack a powerful combination of protein and carbs, though moderation is key due to their high caloric density.

Hemp Seeds: These provide a significant amount of protein and healthy fats, with about 10g of protein and 2g of carbs per ounce.
Chia Seeds: Well-loved for their versatility, chia seeds offer protein, healthy fats, and fiber. An ounce provides around 5g of protein and over 4g of carbohydrates.

Animal-Based Foods With Both Carbs and Protein

For those who include animal products in their diet, dairy and eggs are excellent sources of combined protein and carbohydrates.

Dairy Products

Dairy is a convenient source of high-quality protein and carbohydrates, primarily in the form of lactose.

Milk: A glass of milk naturally contains both protein (casein and whey) and carbohydrates (lactose). An 8-ounce glass typically provides 8g of protein and 12g of carbs.
Greek Yogurt: This fermented dairy product is an especially concentrated source of protein and also contains carbs. A single serving can have 12-18g of protein, depending on the type.
Cottage Cheese: Another high-protein dairy option that contains lactose, offering a combination of both macros.

Comparison of High-Carb, High-Protein Foods


Food Source	Protein (g) per serving*	Carbohydrates (g) per serving*	Key Benefits
Lentils (1 cup, cooked)	18	40	High fiber, minerals like iron and folate.
Quinoa (1 cup, cooked)	8	39	Complete protein, gluten-free, minerals.
Greek Yogurt (5 oz, nonfat)	12–18	8–10	Probiotics, calcium, supports satiety.
Milk (8 oz, whole)	8	12	Calcium, vitamin D, complete protein.
Oats (1/2 cup, dry)	5	27	Soluble fiber (beta-glucan), heart health.
Chickpeas (1 cup, cooked)	15	45	Fiber, B-vitamins, filling.
Peanut Butter (2 tbsp)	7	8	Healthy fats, vitamins, minerals.

*Nutrient values are approximate and can vary based on brand and preparation.

The Role of Timing in Nutrition

While consuming foods with both carbs and protein is beneficial at any meal, timing can optimize results for certain goals. For example, athletes aiming for muscle growth and recovery are advised to consume a balanced meal or snack containing both macronutrients within a few hours after a workout. This practice helps repair muscle tissue and replenish energy stores efficiently.

Meals that Provide a Balanced Combination

Breakfast: Oatmeal with nuts and seeds, scrambled eggs with whole-grain toast, or Greek yogurt with berries and granola.
Lunch: A large salad with chickpeas, quinoa, and chopped vegetables; lentil soup with whole-grain bread; or a turkey and cheese sandwich on whole-wheat bread.
Dinner: Stir-fried chicken with brown rice and mixed vegetables, salmon with a side of sweet potato, or a burrito bowl with black beans, brown rice, and corn.

Conclusion

Ultimately, a balanced diet that includes a variety of whole foods with both carbs and protein is the key to optimal health. From the powerhouse legumes and whole grains to nutrient-dense dairy and nuts, a diverse range of options exists to help you meet your nutritional needs. By incorporating these food sources strategically into your diet, you can support sustained energy, aid muscle recovery, and promote overall well-being. For personalized advice, consider consulting a registered dietitian to tailor a plan to your specific needs.

For more detailed nutritional information on many of these foods, refer to the USDA FoodData Central database. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

Complete plant-based protein sources include quinoa, soy products (like tofu, tempeh, and edamame), and hemp seeds.

Yes, peanut butter is a good source of both. As a legume, it contains protein and also offers healthy fats and carbohydrates. A peanut butter sandwich on whole-grain bread is a classic example of combining incomplete proteins to get all essential amino acids.

Vegans can get complete protein by eating a variety of incomplete protein sources throughout the day, such as combining legumes with grains (like rice and beans) or relying on complete plant proteins like quinoa, soy, or hemp seeds.

Excellent breakfast combinations include oatmeal topped with nuts or seeds, a smoothie with Greek yogurt and fruit, or scrambled eggs with whole-grain toast.

Yes, dairy products such as milk, yogurt, and cottage cheese naturally contain both high-quality protein (casein and whey) and carbohydrates (lactose).

Eating carbs and protein together provides sustained energy, helps with satiety, and supports muscle repair and recovery, especially after exercise.

Most whole grains contain some protein, but the amount varies. Quinoa is a standout because it is a complete protein, while grains like oats and brown rice also offer a good amount alongside complex carbohydrates and fiber.