High Protein High Fiber Food Lists and Diet Plan

Many people looking for a healthy diet look for foods that are both high in protein and high in fiber. Protein takes longer to digest and suppresses the appetite. It is also vital maintaining muscles and contains essential amino acids that the body cannot synthesise itself. Fiber adds bulk and reduces the calorie density of foods so that you feel fuller for longer after eating.

Fiber is also helpful in reducing blood cholesterol helping regulate blood sugar levels. Fiber also aids digestion of food and is good for the intestine and many play a role in reducing colon cancer risks.

Eating foods that are a good source of both fiber and protein nutrients is therefore, beneficial for health and well-being. But its is quite hard to find foods that combine high fiber and high protein because the serving size is seldom standardized and nutrient lists often do not include both.

For this article data on the fiber and protein content of a wide range of food types were collected and standardized to a serving size of 100g.

An index was used to rank foods by adding twice the fiber content in grams to the protein content in grams.

Lists have been prepared for each of the food types with the highest ranked food listed first.

Many foods combine high fiber with high to moderate protein
Many foods combine high fiber with high to moderate protein | Source
Fruit, vegetables and beans are high in fiber and protein
Fruit, vegetables and beans are high in fiber and protein | Source
Many whole food are rich in fiber and protein
Many whole food are rich in fiber and protein | Source
Most bean varieties are a rich source of fiber and protein, but they are also rich in calories
Most bean varieties are a rich source of fiber and protein, but they are also rich in calories | Source

Foods Richest in Both Protein and Fiber

Meat, fish, eggs and most dairy products are eliminated because they contain virtually no fiber. The top 100 foods ranked by combined protein and fiber content is shown in the table below.

Surprisingly, breakfast cereals, particularly based on bran and wheat germ occur high on the list. These foods are highly processed and many have had their protein and fiber contents boosted artificially.

The other prominent food types are flours (particularly soy flour), seed and nuts. The high moisture content of fruits and vegetables tends to lower their protein and fiber contents in relation to the standard weigh of 100g.

Beans, Peas and Lentils with High Protein and High Fiber

Peas, lentils and beans were the food group with the largest simultaneous levels of both protein and fiber. A cup of beans contains about 15g of protein and 7g of dietary fiber. Beans are regarded as a healthy super food because they are rich in vitamins and minerals. However like nuts, which are also regarded as a super food, beans, peas and lentils contain relatively high amounts of fat and so the calories are relatively high.

Highest Ranking Fruit Juices Beans, Peas and Lentils

  • Peanuts, shelled, oil-roasted
  • Peanut butter, chunky type
  • Peanuts, all types, shelled and roasted
  • Peanut butter, natural
  • Peanut butter, smooth
  • Peanut butter, smooth type, light
  • Beans, kidney
  • Beans, navy,
  • Beans, baked, with pork
  • Beans, homemade, baked
  • Beans, refried
  • Lentils, boiled
  • Beans, pinto
  • Chickpeas , canned
  • Black-eyed peas, canned

Breads with High Protein and High Fiber

Breads made with wholemeal flours and whole grains showed the highest levels of protein and fiber.

Highest Ranking Breads

  • Bread, mixed-grain
  • Bread, wholewheat
  • Roll, dinner, wholewheat
  • Bread, pumpernickel
  • Bread, whole wheat, homemade
  • Bread, white, homemade
  • Bread, rye
  • English muffin, wholewheat
  • Bread, raisin
  • Roll, hamburger, whole wheat
  • Bread, oatmeal
  • Bread, naan
  • Roll, crusty
  • Bagel, plain
  • Bread, Italian
  • Roll, white
  • Roll, hamburger, white
  • English muffin, white
  • Bread, white, commercial
  • Bread, pita, white

Breakfast Cereals with High Protein and High Fiber

Breakfast cereals with a lot of bran showed the highest rankings

Highest Ranking Breakfast Cereals

  • Fibre 1, General Mills
  • All Bran Buds
  • All Bran, Kellogg’s
  • Corn Bran, Quaker
  • Shredded Wheat, Post
  • Fruit and Fiber Cereal
  • Bran Flakes
  • Puffed Wheat, Quaker
  • Weetabix
  • Shreddies
  • Life, Quaker
  • Raisin Bran, Kellogg’s
  • Cheerios, General Mills
  • Muesli, President’s Choice
  • Mini-Wheats, White Frosting, Kellogg’s
  • Harvest Crunch, regular
  • Oatmeal Crisp Maple Walnut
  • Oatmeal Crisp Almond
  • Almond Raisin Muslix
  • Cheerios, Honey Nut
  • Granola with Raisins, low fat
  • Just Right
  • Lucky Charms
  • Corn Flakes

Chocolate Bars with High Protein and High Fiber

Chocolate bars and Cookie Snack Bars with nuts and dried fruits are rich in protein and fiber.

Highest Ranking Chocolate Bars

  • Peanuts, chocolate covered
  • Almonds, chocolate covered
  • Caramel with nuts, chocolate covered (Turtles)
  • Peanut butter cups (Reese’s)
  • Milk chocolate, bars
  • Coconut bar, (Bounty)
  • Chocolate, bar coated (M&M, Smarties)
  • Milk chocolate, crisped rice (Nestle Crunch)
  • Chocolate covered wafer (Kit Kat)
  • Chocolate, Mars
  • Raisins, chocolate covered
  • Caramel, chocolate covered (Rolo)
  • Toffee, chocolate coated (Skor)
  • Fondant, chocolate coated (After Eight)
  • Cookies, Bars
  • Granola bar, hard, plain
  • Granola bar, nuts and raisins

Crackers and Flours with High Protein and High Fiber

Highest Ranking Crackers

  • Rye wafers, plain
  • Whole wheat crackers
  • Wheat crackers
  • Melba toast, plain
  • Rusk toast
  • Wheat crackers, low fat
  • Muffin, bran, homemade
  • Cheese crackers, small
  • Saltine
  • Croissant, butter
  • Milk crackers
  • Standard-type (Ritz)
  • Standard-type, reduced sodium (Ritz)
  • Muffin, chocolate chip
  • Muffin, fruit
  • Biscuit, plain, refrigerated dough
  • Muffin, fruit, homemade
  • Biscuit, plain, homemade

Highest Ranking Flours

  • Wheat bran
  • Soy flour
  • Wheat germ, toasted
  • Chickpea flour
  • Oat bran, dry
  • Wheat flour, wholegrain
  • Rye flour, light
  • Oat flour
  • Cornmeal, dry
  • Wheat flour, bread
  • Wheat flour, all purpose
  • Wheat flour, cake
  • Rice flour
  • Potato flour

Main Meals with High Protein and High Fiber

Chinese meals

  • Sweet & sour chicken balls
  • Beef & broccoli stir fry
  • Chicken chow mein
  • Chicken almond guy ding
  • Egg roll
  • Hot & sour soup
  • Chicken fried rice
  • Won ton soup

Fast Foods

  • Chicken sandwich, grilled chicken
  • Veggie burger, single patty, vegetables
  • Cheeseburger, single patty, plain
  • Hamburger, double patty
  • Hamburger, single patty, plain
  • Wrap sandwich, chicken ranch dressing
  • Garlic bread
  • Cheeseburger, double patty, vegetables
  • Chicken sandwich, breaded chicken
  • Breakfast English muffin with egg, cheese & bacon
  • Breakfast bagel, with ham, egg & cheese

Other Fast Foods

  • Chicken, breaded and fried
  • Quesadilla, meat
  • Chicken, nuggets
  • Burrito with beans & cheese
  • Burrito with beef, cheese & chilli
  • Chili con carne
  • Taco salad
  • Corndog (Pogo)
  • Hot-dog, plain
  • Taco with beef, cheese, vegetables

Pasta Dishes

  • Lasagna with meat
  • Spaghetti with meat sauce
  • Macaroni casserole with beef & tomato soup
  • Lasagna, vegetarian
  • Macaroni & cheese
  • Spaghetti with cream sauce

Restaurant Meals

  • Tourtiere, homemade
  • Stir fry with chicken
  • Chicken pot pie, individual
  • Chicken fajita
  • Butter chicken
  • Stir fry with beef
  • Sweet & sour meatballs
  • Pad Thaï
  • Poutine
  • Stir fry, tofu
  • Beef pot pie, individual
  • Samosa, vegetarian
  • Shepherd’s pie
  • Beef stew
  • Sushi with fish
  • Sushi with vegetables

Fruit with High Protein and High Fiber

  • Figs, dried
  • Dates, dried
  • Prunes, dried
  • Apricots, dried
  • Avocado
  • Raspberries
  • Prunes
  • Blackberries
  • Cranberries, dried & sweetened
  • Raisins
  • Kiwifruit
  • Pear with skin
  • Blueberries, raw

Fruit Juices with High Protein and High Fiber

  • Prune juice
  • Grapefruit juice
  • Lemon juice
  • Orange, strawberry & banana juice
  • Orange juice, diluted
  • Orange juice
  • Nectar, apricot
  • Lime juice
  • Grape juice, vitamin C added
  • Grapefruit juice, sweetened

Nuts with High Protein and High Fiber

  • Almonds, roasted
  • Almonds, dried
  • Pistachios, roasted
  • Almonds, oil roasted
  • Sesame butter, tahini
  • Mixed nuts, dry roasted
  • Mixed nuts, oil roasted
  • Hazelnuts (filberts), dried
  • Walnuts, dried
  • Brazil nuts, dried
  • Pecans, dried
  • Macadamia nuts, roasted
  • Almond butter
  • Pine nuts, dried
  • Cashews, roasted

Vegetables with High Protein and High Fiber

  • Seaweed, dulse, dried
  • Fireweed leaves
  • Edamame
  • Tomatoes, sun-dried
  • Beans, lima
  • Peas, green
  • Tomatoes, sun-dried
  • Peas, green
  • Brussels sprouts
  • Artichoke hearts
  • Artichoke, boiled
  • Mushrooms, shiitake
  • Potatoes, French fried
  • Artichoke hearts, marinated
  • Mushrooms, portobello, grilled
  • Peas, snowpeas
  • Sweet potato, baked
  • Potatoes, hashed brown
  • Bean sprouts, stir-fried
  • Corn, sweet, fresh or frozen, boiled

Top 100 Foods with the Highest Combination of High Protein and High Fiber in 100g Serving

(click column header to sort results)
Type  
Food  
Protein (g)  
Total Dietary Fibre (g)  
Calories (Cal)  
Carbohydrate (g)  
Total Fat (g)  
Flours
Wheat bran
25
40
200
50
0
Breakfast Cereals
Fibre 1 - General Mills
10
47
263
80
3.3
Sweets and Sugars
Double fruit jam type spread
0
47.4
221
52.6
2.6
Breakfast Cereals
All Bran Buds with psyllium - Kellogg's
7.4
41.9
259
81.5
3.7
Flours
Soy flour
47.2
17.4
328
37.7
1.9
Breakfast Cereals
All Bran - Kellogg's
11.4
33.7
263
77.1
2.9
Seeds
Flaxseeds - whole and ground
18.2
27.3
509
27.3
36.4
Other Desserts
Soybeans - roasted - salted
34.1
17.5
466
34.1
25
Flours
Wheat germ - toasted
28.6
15.7
386
57.1
14.3
Crackers
Rye wafers - plain
10
23
335
80
0
Nuts
Almonds - roasted - salted
22.9
11.7
597
20
51.4
Nuts
Almonds - dried
22.2
11.7
578
19.4
50
Other Desserts
Air-popped
12.5
16.3
400
87.5
0
Flours
Chickpea flour
22.4
10.6
384
57.1
6.1
Nuts
Pistachios - shelled - roasted - salted
22.6
10.3
571
25.8
45.2
Beans - Peas and Lentils
Peanuts - all types - shelled - oil-roasted - salted
27
7.3
592
16.2
51.4
Beans - Peas and Lentils
Peanut butter - chunk type - fat - sugar and salt added
25
8.1
597
21.9
50
Nuts
Almonds - oil roasted
20
10.5
605
17.5
55
Beans - Peas and Lentils
Peanuts - all types - shelled - roasted
24.3
8.1
586
21.6
48.6
Other Desserts
Microwave - low fat and reduced salt
12.5
13.8
425
75
12.5
Breakfast Cereals
Corn Bran - Quaker
7.9
16.1
326
78.9
5.3
Breakfast Cereals
Shredded Wheat - Post
12
14
364
84
4
Breakfast Cereals
Fruit & Fibre - Dates/Raisins/Walnuts - Post
10.3
14.8
321
75.9
3.4
Other Desserts
Beef jerky (22cm long)
35
2
405
10
25
Beans - Peas and Lentils
Peanut butter - natural
22.6
8.1
594
22.6
51.6
Flours
Oat bran - dry
18
10.4
244
66
6
Flours
Wheat flour - whole grain
14.3
12.2
341
73
1.6
Flours
Rye flour - light
9.3
14.6
367
79.6
1.9
Breakfast Cereals
Bran Flakes - Post
9.4
14
349
77.4
1.9
Seeds
Sunflower seed kernels - roasted - salted
18.8
9.1
591
25
50
Breakfast Cereals
Puffed Wheat - Quaker
15.4
10.8
346
69.2
0
Breakfast Cereals
Weetabix
11.4
12.6
371
82.9
2.9
Other Desserts
Beer nuts
23.5
6.5
547
29.4
41.2
Beans - Peas and Lentils
Peanut butter - smooth type - fat - sugar and salt added
25
5.6
597
18.8
50
Beans - Peas and Lentils
Peanut butter - smooth type - light
25
5.3
528
36.1
33.3
Nuts
Sesame butter - tahini
16.7
9.3
603
20
53.3
Nuts
Mixed nuts - roasted
17.1
8.9
589
25.7
51.4
Nuts
Mixed nuts - oil roasted - salted
16.7
8.9
617
22.2
55.6
Nuts
Hazelnuts or filberts - dried
14.7
9.7
632
17.6
61.8
Seeds
Pumpkin and squash seeds - kernels - dried
25.7
4
540
17.1
45.7
Breakfast Cereals
Shreddies - Post
10.5
11.6
363
84.2
2.6
Flours
Oat flour
13.2
10
377
66
7.5
Breakfast Cereals
Life - Quaker
15.2
8.8
376
69.7
6.1
Breakfast Cereals
Raisin Bran - Kellogg's
8.5
11.4
317
79.7
1.7
Breakfast Cereals
Cheerios - regular General Mills
12.5
9.2
396
75
8.3
Soy Products
Meatless ground beef
21.3
4.7
197
8
9.3
Soy Products
Soy patty
21.4
4.6
194
7.1
8.6
Breakfast Cereals
Muesli - President's Choice
12.5
8.8
360
70
5
Vegetables
Seaweed - dulse - dried
25
2.5
200
25
0
Vegetables
Fireweed leaves - raw
8.3
10.8
108
16.7
0
Nuts
Walnuts - dried
16
6.8
664
12
68
Soy Products
Meatless breaded chicken nuggets
20.8
4.3
233
8.3
12.5
Breakfast Cereals
Mini-Wheats with White Frosting - Kellogg's
8.6
10.3
346
82.9
2.9
Nuts
Brazil nuts - dried
13.9
7.5
647
11.1
66.7
Other Desserts
Oil-popped - regular and microwaved
8.3
10
483
58.3
25
Sweets and Candies
Candy - chocolate covered - sweetened with sorbitol
20
4
580
40
40
Breads
Bread - white - Calorie-reduced
8.6
9.7
206
45.7
2.9
Crackers
Whole wheat crackers
6.3
10.6
444
68.8
18.8
Sweets and Candies
Sesame crunch (sesame snap)
11.4
8
517
51.4
34.3
Nuts
Pecans - dried
8
9.6
692
12
72
Other Desserts
ail mix - regular
13.2
6.6
463
44.7
28.9
Other Desserts
Bits and bites snack bites (Bits & Bites)
12.9
6.1
426
67.7
12.9
Fruit
Figs - dried
5.9
9.4
247
64.7
0
Nuts
Macadamia nuts - roasted - salted
8.8
7.9
715
11.8
76.5
Breakfast Cereals
Harvest Crunch - regular - Quaker
10.6
7
464
66
19.1
Crackers
Wheat crackers
10
7
475
65
15
Breads
Bread - mixed-grain
11.4
6.3
251
45.7
2.9
Breakfast Cereals
Oaeal Crisp Maple Walnut - General Mills
9.4
7.2
416
78.1
6.3
Breakfast Cereals
Oaeal Crisp Almond - General Mills
9.4
7.2
409
71.9
9.4
Nuts
Almond butter
15.6
3.8
641
21.9
59.4
Rice - Pasta - Baked Products
Taco shell - baked (13cm diam)
7.7
7.7
469
61.5
23.1
Flours
Cornmeal - dry
8.2
7.4
366
78.1
1.4
Other Fast Foods
Chicken - breaded and fried (pieces)
22.4
0.3
289
9.2
17.3
Breakfast Cereals
Almond Raisin Muslix - Kellogg's
9.1
6.8
393
77.3
6.8
Rice - Pasta - Baked Products
Croutons - plain
12.5
5
388
75
12.5
Cookies - Bars
Granola bar - hard - plain
12
5.2
472
64
20
Breads
Bread - whole wheat - commercial
8.6
6.9
246
45.7
2.9
Nuts
Pine nuts - pignolia - dried
14.7
3.8
676
11.8
67.6
Chocolate Bars
Peanuts - chocolate covered
12.5
4.8
520
50
32.5
Breads
Roll - dinner - whole wheat
7.1
7.5
268
50
3.6
Crackers
Melba toast - plain
10
6
390
80
0
Crackers
Rusk toast
10
6
410
70
10
Breads
Bread - pumpernickel
8.6
6.6
251
48.6
2.9
Vegetables
Edamame
11
5.2
122
9.8
4.9
Chocolate Bars
Almonds - chocolate covered
12.5
4.4
563
46.9
37.5
Crackers
Wheat crackers - low fat
11.1
5
439
66.7
11.1
Fast Foods
Chicken sandwich - grilled chicken
19.5
0.7
198
13.6
7.1
Breakfast Cereals
Cheerios - Honey Nut - General Mills
8.6
6
383
80
2.9
Breads
Bread - whole wheat - homemade with 2% milk
8.6
6
277
51.4
5.7
Breakfast Cereals
Granola with Raisins - low fat - Kellogg's
8.5
5.9
383
78
5.1
Nuts
Cashews - roasted - salted
14.3
2.9
569
31.4
45.7
Other Desserts
Sesame sticks - salted
14.3
2.9
536
42.9
35.7
Crackers
Muffin - bran - homemade
7
6.5
349
56.1
14
Breads
Bread - white - homemade with 2% milk
8.6
5.7
286
48.6
1.1
Fruit
Dates - dried
4
8
280
76
0
Breads
Bread - rye
8.6
5.7
260
48.6
2.9
Vegetables
Tomatoes - sun-dried
0
10
250
50
0

© 2012 Dr. John Anderson

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