In this article
- How these seven powders were chosen
- Protein powder with fiber compared, scoop by scoop
- The seven powders up close
- Same seed, two very different hemp labels
- Built-in fiber versus fiber added to the formula
- Fiber protein shakes versus whole food add ins
- One post workout shake, built two ways
- High fiber protein supplements as shakes and meal replacement
- A rule for picking your next tub
- Protein powder and fiber: what people ask
- Sources
A lot of shoppers assume the fiber in a protein powder with fiber has to come from a long list of added gums and starches. The tub at the top of our list has one ingredient on the label.
Bob’s Red Mill Hemp Protein Powder lists 11 grams of fiber in a quarter cup. That beats every blended, flavored powder we looked at.
At the other end, a whey powder and a pea protein isolate each list less than 1 gram. The gap between those labels is the whole story of this category.
How these seven powders were chosen
Every powder here has a product record in USDA FoodData Central, the government nutrient database that also stores label data from brands. We used those records for calories, protein, fiber, sugar and sodium per serving.
We picked powders that cover the main styles you’ll see on a shelf:
- Single ingredient seed powders (two hemp powders)
- Plant protein blends with added fiber and sweeteners
- A dairy based weight loss shake with several added fibers
- Two low fiber powders for contrast: a whey blend and a pea isolate
Serving sizes differ a lot between brands, from 27 grams to 53 grams. To make the comparison fair, the table also shows fiber per 100 calories.
Protein powder with fiber compared, scoop by scoop
| Powder | Serving | Calories | Protein | Fiber | Fiber per 100 kcal | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| Bob’s Red Mill Hemp Protein Powder | 1/4 cup (31 g) | 120 | 12 g | 11 g | 9.2 g | 1 g | 0 mg |
| Orgain Organic Plant Based Protein, Fruity Cereal | 2 scoops (46 g) | 150 | 21 g | 8 g | 5.3 g | 0 g | 420 mg |
| GNC Lean Shake + Slimvance, Mocha Espresso | 53 g | 190 | 25 g | 6 g | 3.2 g | 2 g | 260 mg |
| NOW Organic Hemp Protein | 4 Tbsp (30 g) | 120 | 15 g | 5 g | 4.2 g | under 1 g | 0 mg |
| Garden of Life Raw Organic Plant Formula, Chocolate Cacao | 1 packet (30.5 g) | 130 | 20 g | 1 g | 0.8 g | 0 g | 250 mg |
| Met-Rx Whey Protein Powder, Chocolate | 1 scoop (33 g) | 130 | 22 g | under 1 g | under 0.8 g | 2 g | 180 mg |
| Bob’s Red Mill Unsweetened Pea Protein | 1/4 cup (27 g) | 100 | 21 g | under 1 g | under 1 g | 0 g | 260 mg |
The FDA counts a food as a high source of fiber when one serving gives at least 5.6 grams.
Three powders clear that line: Bob’s hemp, Orgain and the GNC shake. NOW hemp falls just short at 5 grams.
Protein runs the other way. The two hemp powders give 12 to 15 grams per scoop, while the blends and isolates give 20 to 25.
Weighing a hemp powder against a plant blend, a whey tub or a fiber supplement? Our comparison charts lay out popular picks by protein, fiber and sugar per serving.
The seven powders up close
1. Bob’s Red Mill Hemp Protein Powder: 11 g fiber
The label lists a single ingredient, hemp protein powder. So all 11 grams of fiber come from the hemp itself, with no added gums or isolated fibers.
Why it’s here: the most fiber per scoop and per calorie, with no sodium and 6 mg of iron. Watch for: 12 grams of protein is modest for a full scoop, the lowest of the seven.
2. Orgain Organic Plant Based Protein, Fruity Cereal: 8 g fiber
This blend pairs pea, brown rice and chia protein with a creamer built on acacia, sunflower oil and rice dextrin. Acacia, guar gum and xanthan gum also appear later in the ingredients, sweetened with erythritol and stevia.
Why it’s here: 21 grams of protein and 8 grams of fiber with 0 grams of sugar. Watch for: 420 mg of sodium per serving, about 18% of the Daily Value, which is the highest of the seven.
3. GNC Lean Shake + Slimvance, Mocha Espresso: 6 g fiber
This one is built as a weight loss shake on a dairy base: whey concentrate and isolate, milk protein concentrate and nonfat dry milk. Its fiber comes from several sources at once, including partially hydrolyzed guar gum, oat bran, resistant corn starch and two short chain fibers, fructooligosaccharides and galactooligosaccharides.
Why it’s here: the most protein on the list at 25 grams, plus 6 grams of fiber. Watch for: it contains caffeine and sucralose, and at 190 calories and 60 mg of cholesterol it’s the heaviest scoop.
4. NOW Organic Hemp Protein: 5 g fiber
NOW’s hemp powder gives 15 grams of protein in a 30 gram serving, 3 grams more than Bob’s. It also lists 9 mg of iron, half the Daily Value.
Why it’s here: a middle ground between fiber and protein from one plant ingredient. Watch for: at 5 grams of fiber it’s less than half of Bob’s hemp, despite the same base food.
5. Garden of Life Raw Organic Plant Formula, Chocolate Cacao: 1 g fiber
This packet uses pea, brown rice and chia proteins with greens, tapioca fiber, stevia and probiotics. Even with tapioca fiber on the label, the total comes to just 1 gram.
Why it’s here: 20 grams of protein for 130 calories, with no sugar. Watch for: it does very little for your fiber total, so plan the fiber elsewhere.
6. Met-Rx Whey Protein Powder, Chocolate: under 1 g fiber
A classic whey scoop with whey concentrate and isolate, thickened with cellulose gum and xanthan gum. Even with those thickeners, fiber stays below 1 gram.
Why it’s here: 22 grams of protein in a familiar style, as a baseline. Watch for: it adds 2 grams of sugar and close to no fiber.
7. Bob’s Red Mill Unsweetened Pea Protein: under 1 g fiber
The only ingredient is pea protein isolate, meaning the protein has been separated out from the rest of the pea. The peas themselves are a fiber food, but almost none of that fiber comes along.
Why it’s here: 21 grams of protein for 100 calories plus 6.3 mg of iron. Watch for: 260 mg of sodium and under 1 gram of fiber.
Same seed, two very different hemp labels
Bob’s and NOW both sell a powder made from hemp alone. One lists 11 grams of fiber per serving, the other 5 grams, at roughly the same weight.
The labels don’t explain the difference, and we won’t guess at processing details the brands don’t publish. What the numbers do show is clear enough: protein goes up as fiber goes down, 12 grams versus 15.
If you like hemp, read the fiber line on each brand rather than assuming every hemp tub matches the best one.
Built-in fiber versus fiber added to the formula
The FDA defines dietary fiber in two parts. One is fiber that’s naturally intrinsic and intact in plants, like the fiber in hemp seeds.
The other is isolated or synthetic fiber that a manufacturer adds. Those only count on the label once the FDA decides they have a proven benefit, such as lowering blood sugar after meals, lowering LDL cholesterol or improving regularity.
Here’s how the fibers in these powders line up with the FDA’s list:
| Fiber in the powder | Found in | FDA status |
|---|---|---|
| Guar gum | Orgain | Recognized since 2016 |
| Acacia (gum arabic) | Orgain | Intended addition, December 2021 |
| Inulin type fructans (FOS) | GNC | Intended addition, 2018 |
| Galactooligosaccharides (GOS) | GNC | Intended addition, 2018 |
| Resistant corn starch | GNC | High amylose type (RS2) is an intended addition, 2018; the label doesn’t name the type |
| Hemp seed fiber | Bob’s and NOW hemp | Intrinsic and intact, no petition needed |
Until the FDA finishes its rulemaking, it says it will allow manufacturers to count the intended fibers in the Nutrition Facts panel. So the fiber line on a blended powder is legitimate under current rules.
The FDA page doesn’t mention partially hydrolyzed guar gum by name, so we can’t say where that one stands on its own.
Fiber protein shakes versus whole food add ins
A spoonful of seeds or a handful of fruit can add as much fiber to a shake as a fiber enriched powder. These values come from the Dietary Guidelines list of fiber sources:
| Add in | Amount | Fiber |
|---|---|---|
| Chia seeds | 1 tablespoon | 4.1 g |
| Flaxseed | 1 tablespoon | 2.8 g |
| Raspberries | 1 cup | 8.0 g |
| Blackberries | 1 cup | 7.6 g |
| Pear | 1 medium | 5.5 g |
| Almonds | 1 ounce | 3.5 g |
A cup of raspberries alone gives 8 grams, the same as the Orgain scoop. Chia and flax together add 6.9 grams, more than the GNC shake brings on its own.
Looking for shake and smoothie bowl recipes that stack berries, seeds and oats? Our recipe eBooks have plenty of high fiber blender ideas.
One post workout shake, built two ways
Say you blend a scoop of whey with water and ice after the gym. You get 22 grams of protein and well under 1 gram of fiber.
Now swap in the same whey with a cup of raspberries and a tablespoon of chia. Fiber climbs to roughly 12 grams, and the protein doesn’t change.
A third route is a hemp scoop with a medium pear. That reaches about 16.5 grams of fiber, though protein drops to 12 grams.
High fiber protein supplements as shakes and meal replacement
Harvard’s Nutrition Source reports that most Americans get only about 15 grams of fiber a day. A shake that adds 8 to 16 grams can make a real dent in that.
Fiber also matters if a shake stands in for a meal. Harvard notes that soluble fiber may help prevent blood glucose surges after eating and reduce hunger, which helps a liquid meal hold you over.
Higher fiber intakes are linked with lower heart disease risk, and low fiber diets, especially low in insoluble fiber, may raise type 2 diabetes risk. Those findings come from whole diets, not powders alone, so treat a high fiber scoop as one piece of the day.
If extra fiber from shakes leaves your stomach unsettled, our gut health guides explain how to build up your intake comfortably.
A rule for picking your next tub
Choose by what the shake has to do:
- If fiber is the goal and 12 to 15 grams of protein is enough, pick a plain hemp powder and check that the label shows at least 5.6 grams of fiber.
- If you need 20 grams of protein or more with real fiber, pick a plant blend or a shake with 6 grams of fiber or more, and look at the sodium line.
- If you already love your whey or pea isolate, keep it and add 1 cup of berries or 1 tablespoon of chia for 4 to 8 grams of fiber.
Protein powder and fiber: what people ask
Which protein powder has the most fiber?
In our comparison, Bob’s Red Mill Hemp Protein Powder lists the most, with 11 grams in a quarter cup.
Does whey protein have fiber?
No, not in meaningful amounts. The Met-Rx whey powder we checked lists under 1 gram per scoop, even with cellulose gum and xanthan gum in the mix.
Is hemp protein high in fiber?
Yes, often. One hemp powder lists 11 grams per serving and another lists 5 grams, so the amount varies by brand.
Does pea protein powder have fiber?
Very little. A pea protein isolate lists under 1 gram per quarter cup because the protein is separated from the rest of the pea.
Do added fibers in protein powders count toward my daily fiber?
Yes, on the label. The FDA counts recognized added fibers like guar gum and allows several others, such as inulin and acacia, while it finishes rulemaking.
Can I add fiber to a protein shake myself?
Yes. One tablespoon of chia adds 4.1 grams and a cup of raspberries adds 8 grams, enough to turn a low fiber scoop into a high fiber shake.
How much fiber should a protein powder have?
For a high source claim, aim for at least 5.6 grams per serving, the FDA’s line for high fiber. Three of the seven powders we compared reached that.
Sources
- USDA Agricultural Research Service. “FoodData Central” (branded records 2671792, 2643202, 2501462, 2339119, 2483900, 2488820, 2477360). 2024. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- U.S. Food and Drug Administration. “Questions and Answers on Dietary Fiber.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. 2024. nutritionsource.hsph.harvard.edu
- U.S. Department of Agriculture and HHS. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. www.dietaryguidelines.gov
