10/02/2026
5 Foods That Pack in Both Protein and Fiber:
1. Nuts — One easy way to fill up on fiber and protein is snacking on a handful of nuts. A 1-ounce serving of peanuts has about 7.5 g of protein and 2.5 g of fiber. Almonds, a superfood in their own right, contain about 6 g protein and 3.5 g fiber, plus healthy fats, B vitamins, magnesium, potassium, and vitamin E. Research has found that a daily dose of nuts and seeds can help ward off heart disease, diabetes, and even cancer.
2. Whole grains — This food group must contain the bran, the endosperm, and the germ to truly be classified as a “whole grain.” Opt for farro, brown rice, quinoa, and oatmeal, which all fit the bill. If you’re an oatmeal fan, reach for rolled oats, which contain about 6 g protein and 5 g fiber. You can also pair veggies with a cup of cooked quinoa, which has about 8 g protein and 5 g fiber.
3. Beans, lentils, and other legumes — This easy (and cheap) option will really help you incorporate both nutrients into your daily diet. A half-cup of cooked lentils contains about 9 g of protein and 8 g of fiber, while black beans boast about 7.5 g of each. Research has linked a daily serving of 50 g of legumes (about ⅓ cup cooked) to healthy weight and lower chronic-disease risk. Over the course of the study published in Advances in Nutrition, participants who ate legumes daily had a 6 percent lower risk of dying from all causes. And since legumes contain soluble fiber and resistant starch, they may help protect you against heart disease, according to Harvard Health.
4. Tofu, edamame, and soy — Soy foods are nutritional all-stars. In a half-cup of shelled edamame, you’ll get about 9 g protein and 4 g fiber. If you opt for raw tofu, it’s protein-heavy at about 10 g protein and 2 g fiber per half-cup. And if you want to add a little health boost to your morning coffee, soy milk, unlike cow’s milk, contains fiber.
5. Seeds — Adding a scoop of chia or flax to your daily smoothie or on top of toast with nut butter can help you get in both fiber and omega-3s. An ounce of chia has nearly 5 g of protein and 10 g of fiber. You can also opt for pumpkin seeds, which boast about 8.5 g of protein and 2 g of fiber.
(source: All Healthy)
