Top 10 High Protein High Fiber Foods
If you are trying to hit a daily protein goal while getting enough fiber, you probably notice the two don’t overlap much. High-protein foods like chicken breast and Greek yogurt have little to no fiber. High-fiber foods like oats and berries have the opposite issue with minimal protein. Finding foods that meaningfully contribute to both targets takes some grocery store detective work.
I put together a list of 10 foods that deliver a solid amount of protein and fiber in the same serving. For me personally, #1 is the one I use the most and is a staple due to how cheap it is.
Most come from the legume and seed aisles, which means they are budget-friendly staples you can rotate into meals all week. Each one includes the protein count, fiber count, estimated cost, and a typical serving size so you can plan around real numbers instead of guessing.
What You’re Getting Out of This
- The top 10 foods that deliver both meaningful protein and fiber in a single serving
- Exact protein, fiber, cost, and serving size for each food so you can plan meals around real numbers
- Why the protein and fiber combination matters for staying full and managing energy
- Budget-friendly options that cost under a dollar per serving
- Practical tips for adding these foods to everyday meals without reinventing your routine
1. Lentils
Lentils lead this list because they deliver more of both nutrients than almost anything else in the grocery aisle. One cup of cooked lentils gives you 18 grams of protein and 15.6 grams of fiber. That covers roughly half of a woman’s daily fiber needs in a single serving.
A typical serving size is one cup cooked, which costs about $0.30 when you start from dried lentils. They cook in 20 to 30 minutes with no soaking required, making them one of the easiest legumes for weeknight meals. I add them to soups, mix them into grain bowls, or mash them into a spread for sandwiches.
2. Split Peas
Split peas are the highest-fiber food on this list, and they do not fall short on protein. One cup cooked provides 16 grams of protein and 16.3 grams of fiber, which is the best fiber-to-serving ratio of any food I tracked.
The cost is about $0.25 per serving from dried, which makes them one of the most affordable grocery store staples period. They break down when cooked, which is why they are the backbone of thick soups and stews.
3. Black Beans
Black beans come in right behind lentils and split peas. One cup cooked provides 15 grams of protein and 15 grams of fiber, plus iron, folate, and antioxidants that you don’t get from animal products.
The cost is about $0.25 per serving when you buy dried and cook at home. Canned black beans run closer to $0.50 per half-cup serving but save you the planning ahead. Either way, they are one of the cheapest ways to add both protein and fiber to a meal.
4. Garbanzo Beans (Chickpeas)
Garbanzo beans are a versatile bean that go great either by themselves or using them for falafels and cookies (yes, people actually make cookies with them.) One cup cooked delivers 14.5 grams of protein and 12.5 grams of fiber at about $0.30 per serving from dried.
You can roast them for a snack, mash them into salad dressing, blend them into hummus, or toss them straight into curries and stews. The mild flavor means they adapt to almost any cooking style, which is why I keep both canned and dried on hand at all times.
5. Edamame
Edamame are young soybeans, and they have one of the highest protein counts on this list. One cup of shelled edamame delivers 18.5 grams of protein and 8 grams of fiber, making them a complete plant protein with all nine essential amino acids.
A one-cup shelled serving costs around $0.90 from the frozen section. That is higher than the dried legumes, but you are getting a ready-to-cook product that steams in five minutes. I eat them as a snack with sea salt or throw them into stir-fries and grain bowls for an extra protein boost.
6. Black-Eyed Peas
Black-eyed peas have a lighter texture than most beans, which makes them feel less heavy in a bowl. One cup cooked provides 13 grams of protein and 10.2 grams of fiber, which puts them solidly in the top tier for combined nutrition.
The estimated cost is about $0.25 per serving from dried. They cook quickly, usually in 30 to 40 minutes without pre-soaking. I use them in soups, stir-fries, and Southern-style dishes, though they work just as well in a simple salad with olive oil and lemon.
7. Chia Seeds
Chia seeds are tiny but they pack an outsized amount of fiber. Two tablespoons give you 4.7 grams of protein and 9.8 grams of fiber, which is remarkable for such a small serving size. They also contain omega-3 fatty acids and magnesium.
A two-tablespoon serving costs around $0.40, depending on whether you buy in bulk or pre-portioned bags. Because chia seeds absorb liquid and form a gel, I use them in recipes like my Chocolate Chia Seed Protein Pudding, blend them into smoothies, or add a small amount to my oatmeal. They add nutrition without changing the flavor of a recipe.
8. Quinoa
Quinoa is one of the highest-protein grains you can eat. One cup cooked gives you 8 grams of protein and 5 grams of fiber, which is more than double the protein of most other grains. Unlike rice or pasta, quinoa also contains all nine essential amino acids.
A one-cup cooked serving costs around $0.70 from dried, which is higher than lentils or beans but still reasonable for a grain. I use it as a base for meal-prep bowls, swap it in for rice in stir-fries, or cook it with broth for a simple side dish.
9. Hemp Seeds
Hemp seeds are a convenient protein source that requires no soaking, cooking, or prep. Three tablespoons give you 10 grams of protein and 2.6 grams of fiber, along with a good ratio of omega-3 to omega-6 fatty acids.
That three-tablespoon serving runs about $0.60, depending on brand and where you shop. The mild nutty flavor makes them easy to sprinkle on almost anything. I add them to yogurt bowls, salads, and smoothies where they melt into the texture without standing out.
10. Pumpkin Seeds
Pumpkin seeds are a grab-and-go snack that delivers more protein than most nuts by weight. One ounce, roughly a small handful, provides 8.5 grams of protein and 2 grams of fiber, plus magnesium and zinc.
An ounce serving costs about $0.50. They work as a quick snack on their own, or you can sprinkle them on salads and grain bowls for crunch. You can easily mix them in a lot of different recipes like Protein Granola which makes them a versatile ingredient.
The Short Version
- Lentils, split peas and black beans deliver the highest combined protein and fiber per serving at under $0.30 each
- Chia seeds and hemp seeds pack nutrition into small serving sizes, making them easy to add to any meal
- Edamame and garbanzo beans offer complete plant protein with all essential amino acids plus double-digit fiber
- Dried legumes cost significantly less per serving than canned, though canned beans save time on busy days
- Rotating several of these foods throughout the week makes hitting both protein and fiber targets feel automatic instead of forced
Helpful Notes
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Soak Dried Beans for Easier Digestion
Soaking dried beans overnight reduces compounds that cause bloating and gas. Drain the soaking water and rinse before cooking. This step makes a noticeable difference if legumes are new to your regular meals. -
Buy Dried When You Can Plan Ahead
Dried lentils, beans, garbanzo beans, and split peas cost roughly half as much per serving as their canned counterparts. If you meal prep or cook in batches, the upfront time investment pays off quickly in grocery savings. -
Pair Legumes with Grains for Complete Protein
Most legumes are low in the amino acid methionine, while grains are low in lysine. Eating them together in the same meal, like lentils with brown rice or black beans with quinoa, creates a complete protein profile. -
Keep Canned Beans for Emergency Meals
Even if you stock dried legumes, keep a few cans of black beans and garbanzo beans for nights when you didn’t plan ahead. Rinse them under water to reduce sodium, and they are ready in minutes.
FAQs
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What food has the most protein and fiber combined?
Split peas have the highest fiber at 16.3 grams per cup cooked, while lentils deliver the best balance with 18 grams of protein and 15.6 grams of fiber in the same serving. Both cost around $0.30 per serving from dried. -
Are there animal foods high in both protein and fiber?
Animal products like meat, eggs, and dairy contain zero fiber. Fiber comes exclusively from plant sources, which is why this list focuses on legumes, seeds, and whole grains. The best approach is pairing animal proteins with high-fiber plant foods in the same meal. -
How much protein and fiber should I eat per day?
General guidelines recommend at least 0.8 grams of protein per kilogram of body weight and 22 to 34 grams of fiber per day, depending on age and sex. Active people who exercise regularly typically benefit from higher protein targets of 1.2 to 1.6 grams per kilogram. -
Can I get enough protein from plant foods alone?
Yes, if you eat a variety of legumes, grains, seeds, and soy products throughout the day. No single plant food contains all the essential amino acids in ideal proportions except quinoa and soybeans. But combining different plant proteins across meals covers the gap without requiring every meal to be perfectly balanced.
Put This Into Practice
- Slow Cooker Chicken and Lentil Soup
A warm, filling lentil soup that packs 18 grams of protein per serving and uses the number one food on this list. - Southwest Chicken Salad Meal Prep
Make-ahead bowls with black beans, quinoa, and veggies that combine three foods from this article into one meal. - Banana Chia Seed Pudding
A simple breakfast or snack that uses chia seeds for fiber and Greek yogurt for extra protein.
Try It for Yourself
Pick two or three foods from this list and add them to your next grocery trip. You do not need to overhaul your entire diet at once. Just start swapping in higher-protein, higher-fiber options where they fit naturally into your existing meals.