Food List
High-Protein High-Fiber Foods
Protein and fibre are the two nutrients that keep you fullest, and foods that deliver both are the real workhorses of a healthy diet. This list ranks whole foods that are high in protein and fibre at the same time, from beans and lentils to seeds, nuts and wholegrains. They are ideal for weight management, muscle, gut health and staying satisfied for longer.
| Food | Protein | Per 100 g | Per serving |
|---|---|---|---|
| Pumpkin seeds Nuts & seeds | 30 g | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Peanuts Nuts & seeds | 26 g | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Peanut butter Nuts & seeds | 25 g | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Almonds Nuts & seeds | 21 g | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Sunflower seeds Nuts & seeds | 21 g | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Almond butter Nuts & seeds | 21 g | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Pistachios Nuts & seeds | 20 g | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Natto Legumes | 19 g | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Flaxseed Nuts & seeds | 18 g | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Sesame seeds Nuts & seeds | 18 g | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Poppy seeds Nuts & seeds | 18 g | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Soybeans (cooked) Legumes | 17 g | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Chia seeds Nuts & seeds | 17 g | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Oats (rolled, dry) Grains | 17 g | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Tahini Nuts & seeds | 17 g | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Walnuts Nuts & seeds | 15 g | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Hazelnuts Nuts & seeds | 15 g | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Brazil nuts Nuts & seeds | 14 g | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Cacao nibs Nuts & seeds | 14 g | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Goji berries (dried) Fruit | 14 g | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Wholemeal bread Grains | 13 g | 247 kcal P 13 · C 41 · F 3.4 · Fib 7 | 40 g (1.4 oz) 99 kcal · P 5.2 1 slice |
| Popcorn (air-popped) Grains | 13 g | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
| Falafel Legumes | 13 g | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Edamame Legumes | 12 g | 121 kcal P 12 · C 9 · F 5 · Fib 5 | 155 g (5.5 oz) 188 kcal · P 18.6 1 cup |
| Miso paste Legumes | 12 g | 199 kcal P 12 · C 26 · F 6 · Fib 5.4 | 17 g (0.6 oz) 34 kcal · P 2 1 tbsp |
| Cannellini beans (cooked) Legumes | 10 g | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Rye flakes (dry) Grains | 10 g | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Lentils (cooked) Legumes | 9 g | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Chickpeas (cooked) Legumes | 9 g | 164 kcal P 9 · C 27 · F 2.6 · Fib 8 | 164 g (5.8 oz) 269 kcal · P 14.8 1 cup |
| Black beans (cooked) Legumes | 9 g | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Kidney beans (cooked) Legumes | 9 g | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Pinto beans (cooked) Legumes | 9 g | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Rye bread Grains | 9 g | 259 kcal P 9 · C 48 · F 3.3 · Fib 6 | 32 g (1.1 oz) 83 kcal · P 2.9 1 slice |
| Pecans Nuts & seeds | 9 g | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Lima beans (cooked) Legumes | 8 g | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Split peas (cooked) Legumes | 8 g | 118 kcal P 8 · C 21 · F 0.4 · Fib 8 | 196 g (6.9 oz) 231 kcal · P 15.7 1 cup |
| Hummus Legumes | 8 g | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| Black-eyed peas (cooked) Legumes | 8 g | 116 kcal P 8 · C 21 · F 0.5 · Fib 6.5 | 165 g (5.8 oz) 191 kcal · P 13.2 1 cup |
| Macadamia nuts Nuts & seeds | 8 g | 718 kcal P 8 · C 14 · F 76 · Fib 9 | 28 g (1 oz) 201 kcal · P 2.2 1 handful |
| Fava beans (cooked) Legumes | 8 g | 110 kcal P 8 · C 20 · F 0.4 · Fib 5.4 | 170 g (6 oz) 187 kcal · P 13.6 1 cup |
| Adzuki beans (cooked) Legumes | 8 g | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
Protein and fibre are the ultimate fullness pair: protein preserves muscle and curbs appetite, while fibre slows digestion and feeds your gut. Foods that offer both, like beans, lentils, seeds and wholegrains, keep you satisfied on fewer calories and support weight, muscle and gut health at once.
Frequently asked questions
What foods are high in both protein and fibre?
Legumes are the standout: beans, lentils, chickpeas, edamame and split peas all deliver protein and fibre together. Seeds like chia, flax, pumpkin and hemp, nuts, wholegrains like oats and rye, and soy foods like tofu and natto are also excellent. These whole plant foods are the core of a high-protein, high-fibre diet.
Why eat protein and fibre together?
They are the two most filling nutrients, so foods with both keep you satisfied for longer on fewer calories. Protein preserves muscle and curbs appetite, while fibre slows digestion, steadies blood sugar and feeds your gut bacteria. Together they support weight management, muscle and gut health at the same time.
Are high-protein high-fibre foods good for weight loss?
Yes. The combination of protein and fibre is one of the most effective for appetite control, helping you feel full and eat less without hunger. Building meals around these foods is a simple, sustainable approach to weight management.
Are these foods good for GLP-1 users?
Very much so. People on GLP-1 medications are advised to prioritise protein (to preserve muscle) and fibre (for fullness and digestion). Foods high in both make every smaller bite count, which is exactly what is needed on a reduced appetite.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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