In this article
- How we ranked these foods
- What foods are high in fiber and protein? The full table
- Beans, peas and lentils: the clear leaders
- Seeds and nuts: small servings, big numbers
- Whole grains that pull their weight
- Tofu: protein first, fiber second
- Does meat have protein? How animal foods compare
- A day of plant meals that covers both
- Choosing the right food for your goal
- Where the research is heading
- Fiber and protein: your questions answered
- Sources
A cup of cooked split peas has 16.3 grams of protein and 16.3 grams of fiber, according to USDA data. Few foods split the difference that neatly.
If you’ve been wondering what foods are high in fiber and protein, the answer is mostly plants from one family: beans, peas and lentils. Seeds, a few nuts and some whole grains round out the list.
Animal foods don’t make it. Steak, chicken, fish and dairy carry plenty of protein, but zero fiber.
How we ranked these foods
Every number below comes from USDA FoodData Central, the government’s main nutrient database. We used common portions: one cooked cup for legumes and grains, one ounce for nuts and seeds.
To make the cut, a food had to supply a useful amount of both nutrients in a normal serving. A few protein heavy foods with modest fiber are included so you can see the trade off.
For context, the National Academy of Medicine recommends at least 0.8 grams of protein per kilogram of body weight, roughly 50 grams a day for a 140 pound adult. Mayo Clinic lists fiber targets of 25 grams for women and 38 grams for men up to age 50.
Want a personal number for fiber instead of a general range? Our fiber calculator works out your daily target in seconds.
What foods are high in fiber and protein? The full table
| Food | Serving | Protein | Fiber | Calories |
|---|---|---|---|---|
| Split peas, cooked | 1 cup | 16.3 g | 16.3 g | 231 |
| Lentils, cooked | 1 cup | 17.9 g | 15.6 g | 230 |
| Pinto beans, cooked | 1 cup | 15.4 g | 15.4 g | 245 |
| Black beans, cooked | 1 cup | 15.2 g | 15.0 g | 227 |
| Chickpeas, cooked | 1 cup | 14.5 g | 12.5 g | 269 |
| Edamame, prepared | 1 cup | 18.5 g | 8.1 g | 188 |
| Green peas, cooked | 1 cup | 8.6 g | 8.8 g | 134 |
| Oats, dry | 1 cup | 10.7 g | 8.2 g | 307 |
| Chia seeds | 1 oz | 4.7 g | 9.8 g | 138 |
| Flaxseed | 1 oz | 5.2 g | 7.7 g | 151 |
| Pumpkin seeds, whole, roasted | 1 oz | 5.3 g | 5.2 g | 126 |
| Quinoa, cooked | 1 cup | 8.1 g | 5.2 g | 222 |
| Whole wheat spaghetti, cooked | 1 cup | 7.0 g | 4.6 g | 174 |
| Almonds | 1 oz | 6.0 g | 3.5 g | 164 |
| Pistachios | 1 oz | 5.7 g | 3.0 g | 159 |
| Tofu, firm | 1/2 cup | 21.8 g | 2.9 g | 181 |
| Hemp seeds, hulled | 1 oz | 8.9 g | 1.1 g | 156 |
The top five are all legumes. Each delivers at least 12 grams of fiber and 14 grams of protein for well under 300 calories.
Beans, peas and lentils: the clear leaders
Legumes are the only foods on the list that bring double digits of both nutrients in a single cup. Beans, lentils, edamame and green peas also feature heavily on Mayo Clinic Health System’s list of whole food plant proteins.
Split peas
Split peas tie for first on fiber and land just behind lentils on protein. They cook down soft, so they suit soups, stews and dals where you want body without chewing.
Lentils
Lentils beat every legume here except edamame on protein, at 17.9 grams per cup, plus 15.6 grams of fiber. Red lentils break down into purees, while green and brown ones hold their shape for salads and grain bowls.
Pinto and black beans
These two are almost twins. A cup of either gives you about 15 grams of protein and 15 grams of fiber, which makes them easy swaps in burritos, chili or rice dishes.
Chickpeas
Chickpeas run a little lower, at 14.5 grams of protein and 12.5 grams of fiber per cup. They’re also the most versatile, working in hummus, curries, salads and roasted as a crunchy snack.
Edamame
Edamame, young green soybeans, flips the usual ratio. It tops every legume on protein at 18.5 grams per cup but drops to 8.1 grams of fiber, still a solid amount.
Green peas
Green peas are the lightest option, at 134 calories per cup. Each cup brings 8.6 grams of protein and 8.8 grams of fiber, so a side of peas does more than most people expect.
Seeds and nuts: small servings, big numbers
By the ounce, seeds and nuts can’t match a cup of beans. They are, however, the easiest way to add both nutrients to food you already eat.
Chia and flax
Chia seeds pack 9.8 grams of fiber per ounce, more than twice their 4.7 grams of protein. Flaxseed is close behind on fiber at 7.7 grams, with a little more protein.
Both disappear into oatmeal, yogurt and smoothies, so they boost a meal without changing it much.
Whole pumpkin seeds vs pepitas
This one surprises people. Roasted whole pumpkin seeds, shell included, have 5.2 grams of fiber per ounce. Hulled kernels, often sold as pepitas, have just 1.7 grams.
The kernels win on protein, at 8.6 grams per ounce compared with 5.3 grams for whole seeds. Pick based on which nutrient you’re short on.
Almonds, pistachios and peanuts
Almonds give you 6 grams of protein and 3.5 grams of fiber per ounce. Pistachios are close, at 5.7 and 3 grams, and peanuts work out to about 7.3 grams of protein and 2.4 grams of fiber.
Nuts are calorie dense, at roughly 160 calories an ounce. A small handful is enough to count.
Hemp seeds: protein yes, fiber not much
Hulled hemp seeds bring an impressive 8.9 grams of protein per ounce. Fiber is only 1.1 grams, so count hemp as a protein topping rather than a fiber source.
Whole grains that pull their weight
Grains have less of both nutrients than legumes, but you eat them often, so they add up. A cup of dry oats, enough for two generous bowls, holds 10.7 grams of protein and 8.2 grams of fiber.
Cooked quinoa provides 8.1 grams of protein and 5.2 grams of fiber per cup. A cup of whole wheat spaghetti comes in at 7 grams of protein and 4.6 grams of fiber.
Pairing grains with legumes is the easiest way to build a meal that’s high in both. Rice and beans, lentils over quinoa and pasta with chickpeas all follow the same pattern.
Tofu: protein first, fiber second
Half a cup of firm tofu has 21.8 grams of protein, more than any other plant food on our list. It only has 2.9 grams of fiber, though.
Treat tofu as a protein base and add fiber around it. A stir fry with broccoli and edamame, or tofu scrambled with black beans, covers both.
Does meat have protein? How animal foods compare
Yes, meat is one of the richest protein sources there is, but it has no fiber at all. Harvard’s Nutrition Source lists a 4 ounce broiled sirloin at 33 grams of protein, grilled salmon at 30 grams and a skinless chicken thigh at 28 grams, all with 0 grams of fiber.
Myth: you need meat to have a high protein day.
Fact: plant foods get there too, with fiber as a bonus. A cup of edamame provides about two thirds of a chicken thigh’s protein and adds 8 grams of fiber.
Harvard also points to the rest of the “protein package”. A 4 ounce ham steak carries 1,439 milligrams of sodium, while a cup of lentils has just 4.
A day of plant meals that covers both
Here’s how the list plays out over one day, using the portions in our table:
- Breakfast: half a cup of dry oats cooked with 1 ounce of chia seeds: about 10 grams of protein, 14 grams of fiber
- Lunch: a bowl of soup made with 1 cup of cooked lentils: 17.9 grams of protein, 15.6 grams of fiber
- Snack: 1 ounce of pistachios: 5.7 grams of protein, 3 grams of fiber
- Dinner: 1 cup of black beans over 1 cup of quinoa: 23.3 grams of protein, 20.2 grams of fiber
That adds up to roughly 57 grams of protein and 53 grams of fiber before you count vegetables, fruit or any animal foods. The protein covers a 140 pound adult’s minimum, and the fiber clears every Mayo Clinic target.
That much fiber is a big jump if you’re used to far less. Mayo Clinic suggests adding fiber gradually over a few weeks and drinking plenty of water, and our gut health guides lay out a gentle way to ramp up.
Looking for more recipes built on lentils, beans and seeds? Our recipe eBooks are full of simple high protein, high fiber meals.
Choosing the right food for your goal
- Most of both per serving: split peas, lentils, pinto beans or black beans
- Most protein from a plant: tofu or edamame
- Most fiber in a small amount: chia seeds or flaxseed
- Lowest calorie option: green peas
- Easiest everyday add on: oats, whole wheat pasta or a handful of almonds
Where the research is heading
Large studies tracked by Harvard link getting more protein from plants with a lower risk of early death, and trials show diets higher in legume, soy and nut protein lower LDL cholesterol compared with diets containing red meat.
The open question is processed plant foods. Mayo Clinic Health System notes it’s not yet clear whether plant based meat alternatives deliver the same benefits as whole beans, lentils, nuts and seeds, so the foods on this list remain the safer bet for now.
Fiber and protein: your questions answered
What food has the most fiber and protein together?
Split peas, lentils, pinto beans and black beans lead. A cooked cup of lentils has about 17.9 grams of protein and 15.6 grams of fiber, and split peas have 16.3 grams of each.
Does meat have protein?
Yes. A 4 ounce sirloin steak has about 33 grams of protein and chicken thigh has about 28 grams. Neither has any fiber, so pair meat with beans, vegetables or whole grains.
Are eggs high in fiber and protein?
No. Eggs are a good protein source but contain 0 grams of fiber, since fiber only comes from plants.
Which nuts are highest in protein and fiber?
Almonds are a strong all rounder, with 6 grams of protein and 3.5 grams of fiber per ounce. Peanuts have a little more protein, about 7.3 grams per ounce, but less fiber.
Is Greek yogurt high in fiber?
No. Dairy foods like yogurt and milk contain protein but no fiber. Stir in chia seeds or berries if you want to add fiber.
What is a high protein, high fiber snack?
Roasted whole pumpkin seeds work well, with about 5.3 grams of protein and 5.2 grams of fiber per ounce. Roasted chickpeas and edamame are also good choices.
Can you get enough protein from plants alone?
Yes, with planning. A day built on oats, lentils, black beans, quinoa and nuts can provide around 57 grams of protein, above the roughly 50 gram minimum for a 140 pound adult.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central, SR Legacy” (FDC IDs 172429, 172421, 175200, 173735, 173757, 168411, 170420, 173904, 170554, 169414, 170188, 170556, 168917, 168910, 170567, 170184, 172430, 172475, 170148). 2019. fdc.nal.usda.gov
- Harvard T.H. Chan School of Public Health, The Nutrition Source. “Protein.” 2025. nutritionsource.hsph.harvard.edu
- Mayo Clinic. “Dietary fiber: Essential for a healthy diet.” 2025. www.mayoclinic.org
- Mayo Clinic Health System. “Tips for eating more plant proteins.” 2023. mayoclinichealthsystem.org
