Which Food is Protein and Fiber? A Comprehensive Guide

January 11, 2026 •

4 min read

According to the National Health and Nutrition Examination Survey, many people in the US fail to meet the recommended daily intake for fiber. Fortunately, several foods offer a powerful combination of both protein and fiber, making it easier to meet your nutritional goals with delicious and satiating meals.

Quick Summary

This guide provides an overview of the best food sources rich in both protein and fiber, including legumes, seeds, nuts, and specific vegetables. It highlights how these nutrient-dense foods support weight management, improve digestive health, and contribute to overall well-being. The article also features a comparison table for easy reference.

Key Points

Legumes: Lentils, black beans, and chickpeas are excellent plant-based sources of both protein and fiber.
Seeds and Nuts: Chia seeds, pumpkin seeds, and almonds offer a concentrated dose of protein, fiber, and healthy fats.
Whole Grains: Quinoa and oats provide a substantial amount of both nutrients, promoting satiety and sustained energy.
Vegetables: Brussels sprouts and broccoli are notable vegetables that contribute both protein and significant fiber to your diet.
Combined Benefits: Eating protein and fiber together increases satiety, aids weight management, and supports healthy digestion.
Whole Foods: Prioritize whole food sources to maximize nutritional benefits and minimize added sugars and sodium.

Why Combining Protein and Fiber is a Nutritional Powerhouse

Protein and fiber are two essential macronutrients that play distinct yet complementary roles in the body. When consumed together, they create a synergistic effect that offers significant health advantages. Protein is crucial for building and repairing tissues, supporting muscle growth, and producing enzymes and hormones. Fiber, on the other hand, is a type of carbohydrate that the body cannot digest, which helps regulate the digestive system, control blood sugar levels, and promote feelings of fullness.

Eating a meal rich in both protein and fiber can significantly enhance satiety, helping you feel full for longer and reducing overall calorie intake. This makes the combination a powerful tool for weight management. Additionally, the duo supports gut health by feeding beneficial gut bacteria, which can help improve digestion and lower the risk of chronic diseases.

Top Foods Rich in Both Protein and Fiber

Legumes: The Plant-Based Champion

Legumes are arguably the best plant-based source of both protein and fiber. They are inexpensive, versatile, and incredibly nutrient-dense.

Lentils: A cup of cooked lentils provides approximately 18 grams of protein and 16 grams of fiber. They can be used in soups, stews, curries, and salads.
Black Beans: Known for their rich, earthy flavor, black beans offer about 15 grams of protein and 15 grams of fiber per cooked cup. They are a staple in many cuisines, perfect for burritos, chilis, and salads.
Chickpeas (Garbanzo Beans): These legumes are a versatile source of both nutrients, with a cooked cup containing around 15 grams of protein and 15 grams of fiber. They can be roasted for a crunchy snack or blended into hummus.
Edamame: These immature soybeans are packed with nutrients, offering about 18 grams of protein and 8 grams of fiber per half-cup serving. They make a great snack, side dish, or addition to salads and stir-fries.

Seeds and Nuts: Small but Mighty

Don't underestimate the nutritional power of seeds and nuts. These tiny foods are loaded with protein, healthy fats, and fiber.

Chia Seeds: Just two tablespoons of chia seeds provide nearly 5 grams of protein and a remarkable 10 grams of fiber. When soaked, they form a gel-like consistency, making them perfect for puddings or as a thickening agent.
Pumpkin Seeds (Pepitas): An ounce of pumpkin seeds contains about 8.6 grams of protein and 5.22 grams of fiber. They add a satisfying crunch to salads, trail mix, or baked goods.
Almonds: These nuts offer approximately 6 grams of protein and 4 grams of fiber per ounce. They are an excellent snack and can be added to oatmeal, yogurt, or salads.

Whole Grains: A Foundation for Health

Choosing whole grains over refined grains is an easy way to boost your protein and fiber intake. Unlike refined grains, whole grains retain their bran and germ, which are rich in nutrients.

Quinoa: A complete protein source, quinoa provides about 8 grams of protein and 5 grams of fiber per cooked cup. It's a fantastic base for grain bowls, salads, and side dishes.
Oats: A popular breakfast option, oats contain a good balance of protein and fiber. A half-cup of rolled oats offers around 5 grams of protein and 4 grams of fiber.

Vegetables: Green Powerhouses

While not as high in protein as legumes, some vegetables provide a respectable amount of both nutrients, especially in larger servings.

Brussels Sprouts: A cup of cooked Brussels sprouts contains around 6 grams of both protein and fiber. They are delicious roasted or sautéed.
Broccoli: A cup of cooked broccoli provides over 4 grams of protein and 5 grams of fiber. This versatile vegetable can be steamed, roasted, or added to stir-fries.

Comparison Table: Protein and Fiber Content


Food (per 1 cup, cooked, approx.)	Protein (g)	Fiber (g)	Key Benefits
Lentils	18	16	Excellent plant-based source, supports gut health
Black Beans	15	15	Nutrient-dense, inexpensive, supports digestive health
Chickpeas	15	15	Versatile, great for satiety and blood sugar control
Edamame (shelled, 1/2 cup)	18	8	Complete protein, rich in vitamins and minerals
Quinoa	8	5	Complete protein grain, gluten-free option
Oats (rolled, 1/2 cup)	5	4	Heart-healthy soluble fiber, great for breakfast
Brussels Sprouts	6	6	Vitamin-rich, supports gut health

How to Incorporate Protein and Fiber-Rich Foods into Your Diet

Making small, deliberate changes to your daily eating habits can significantly increase your intake of these vital nutrients. Here are some simple strategies:

Start your day right: Instead of a low-fiber breakfast, opt for oatmeal topped with chia seeds, nuts, and berries. Or, enjoy a Greek yogurt parfait layered with fruit and almonds.
Rethink your main courses: Use lentils as a base for a hearty soup or stew, or replace meat with black beans or chickpeas in tacos and burritos. Incorporate quinoa as a side dish or main grain in salads.
Elevate your snacks: Choose nuts like almonds or pistachios for a satisfying, on-the-go snack. Add pumpkin seeds to a trail mix or sprinkle them over yogurt.
Boost your vegetables: Roast Brussels sprouts and broccoli with a sprinkle of nuts for added crunch and nutrition. Include leafy greens and other fibrous vegetables in your salads and meals.
Look for whole food options: Choose whole grains like oats and brown rice over processed alternatives. When buying canned beans, look for low-sodium or rinse them thoroughly to reduce salt content.

Conclusion: A Balanced Approach to Nutrition

Understanding which food is protein and fiber empowers you to make informed and health-conscious dietary choices. Incorporating a variety of foods from the categories above ensures you receive a balanced intake of both macronutrients, supporting everything from digestive regularity and weight management to muscle maintenance and long-term health. By focusing on whole food sources like legumes, seeds, nuts, and whole grains, you can easily create delicious and satisfying meals that fuel your body and promote overall well-being. For further nutritional guidance, consider consulting an authority like the Harvard T.H. Chan School of Public Health on legumes and pulses.

Frequently Asked Questions

Among common plant-based foods, soybeans stand out for their exceptional protein content, providing a complete source of essential amino acids. Legumes like lentils and black beans are also powerhouses, offering substantial amounts of both protein and fiber in a single serving.

A great high-fiber and high-protein breakfast could be a bowl of oatmeal. You can enhance it by mixing in chia seeds or ground flaxseed and topping it with a handful of almonds or other nuts and some fresh berries. This combination keeps you full and energized.

Most beans are considered incomplete proteins, meaning they lack one or more of the essential amino acids. However, you can create a complete protein meal by combining them with a complementary protein source, such as rice. Soybeans and quinoa are notable exceptions, as they are complete proteins on their own.

To increase your intake of both nutrients, try incorporating legumes, nuts, or seeds into every meal. For example, add lentils to a soup, sprinkle chia seeds on your yogurt, or toss chickpeas into a salad. Choosing whole grains like quinoa over white rice is another simple change.

Greek yogurt is an excellent source of protein but does not naturally contain fiber. To get both, you can add high-fiber mix-ins like chia seeds, nuts, or fresh fruit. This makes for a delicious and balanced snack or meal.

Protein and fiber promote weight loss by increasing satiety, or the feeling of fullness. Protein takes longer to digest, while fiber adds bulk to your food without adding many calories. This helps reduce overall calorie intake and minimizes cravings, aiding in weight management.

Yes, it is absolutely possible to get enough protein and fiber on a vegetarian diet by consuming a variety of plant-based whole foods. Focusing on legumes, nuts, seeds, and whole grains ensures a balanced intake of these and other essential nutrients.