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.
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
|
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
|
