Foods High in Protein & Fiber


Protein and fiber are both necessary components to keep your body functioning at its highest level. Fiber keeps your body digesting food while protein provides essential amino acids and helps with overall muscle health. While many people take protein or fiber from a vitamin or supplement, it is also important to include high fiber and protein foods to your diet.


A grain or a kind of seed used by Native Americans, quinoa is absolutely packed with both fiber and protein. A half cup (uncooked) of this delicious grain has about 5 grams of fiber and 5 grams of protein (almost double what you would find in a cooked fish). This grain can be baked in bread or added to soups to add a little bit of vitamins and flavor.


Lentils contain so much protein that some doctors recommend them to vegetarians as a meat substitute. Used mostly in soup, one half cup contains 9 grams of protein and 8 grams of fiber. Lentils are easy to use in soup as they do not have to be soaked and drained the way many other soup garnishes do (see Resources for recipes).

Pinto Beans

Pinto beans, a common staple in many Mexican dishes, are rich with both fiber and protein. One cup of these beans contain 55 percent of your daily fiber (about 14 grams) and over 25 percent of your recommended daily protein (14 grams). Although these beans are healthy, they are also high in fat and the huge fiber content can make you gassy. Try measuring your beans and limiting yourself to half of a cup or a full cup. You can also add them as a topping for hard shelled tostados and then add lettuce and carrots instead of high fat foods like guacamole or sour cream.

Foods High in Fiber

Although there are not many foods that are high in both protein and fiber, you can mix and match foods in order to get an adequate serving. For a diet rich in fiber, try eating 3 apricots, a banana, a cup of blueberries or raspberries or an apple. You can also look to grains like pasta and oatmeal or vegetables like avocados, kale, tomatoes or spinach.

High in Protein

Most meats and fish are important sources of protein. In addition, consuming things like milk, eggs, yogurt and peanut butter will help boost your protein intake. For a high protein and fiber snack, try mixing food together like yogurt and raspberries or bananas and peanut butter.

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About this Author

Writing since 2008, Tova Sertel has taught English in Eastern Europe and has worked to teach kids in New York schools about the Holocaust. She is currently represented by a literary agent and is working on several young adult novels. Tova holds a Bachelor of Arts in French and a Master of Arts in educational theater.

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