Food With High Protein And Fiber


The blog I’m writing for is called “Food With High Protein and Fiber,” and it’s run by an anonymous nutritionist who provides information on healthy eating. She has a large audience, with over 30% of her site visitors coming from outside the United States. She uses content marketing to build relationships with her audience through providing useful information in an entertaining style.

Once I researched her site, I came up with a list of topics that seemed like they would be helpful for the majority of her readers. The list included: articles about how to incorporate more protein and fibre into your diet, how to tell if you’re getting enough fibre in your diet, and how to use high-fibre foods to aid weight loss.

Food With High Protein And Fiber

What we think of as “protein” is actually a large category of molecules. They give structure and support to your cells and are necessary for immune function, movement, chemical reactions, hormone synthesis, and more (1Trusted Source).

They’re all made up of tiny building blocks called amino acids. Nine of these are considered essential, meaning your body needs them but can’t make them on its own, so you need to get them in your diet (2Trusted Source).

How much protein you need to consume per day depends on factors like your:

  • body size
  • activity levels
  • age
  • pregnancy status

Some people need more protein than others. However, it’s important that everyone get optimal amounts of protein for them by eating protein-rich foods regularly.

Not only is protein essential for your health, but it’s also the most filling macronutrient. Consuming it can keep you feeling full and satisfied, which supports a healthy body weight (3Trusted Source).

The current recommended dietary allowance (RDA) for protein is set at 0.36 grams of protein per pound of your body weight (0.8 grams per kg). Keep in mind that this reflects the minimum amount of protein required to meet your body’s needs (4Trusted Source).

However, most active people, older adults, and people who are pregnant or breastfeeding require much more than that.

For example, experts suggest that physically active people need 0.54–0.9 grams of protein per pound of body weight (1.2–2 grams per kg) per day (4Trusted Source).

Fortunately, hitting your protein requirements can be easy if you include plenty of protein-rich foods in your diet.

Here are 16 delicious foods that are high in protein.

yolk and white falling from cracking egg
skynesher/Getty Images

1. Eggs

Whole eggs are among the most nutritious foods available.

They’re a good source of protein that’s easy to absorb, and they’re also an excellent source of vitamins, minerals, healthy fats, and antioxidants.

For example, whole eggs are packed with selenium and vitamins B12 and A. They’re also rich in choline, a nutrient that’s especially important during pregnancy and breastfeeding because it plays critical roles in growth and development (5Trusted Source).

Keep in mind that egg whites are almost pure protein, but whole eggs that include the yolk provide many more nutrients, including vitamins, minerals, antioxidants, and healthy fats.

If you’re concerned about the cholesterol in egg yolks, it’s important to note that lots of research has debunked the idea that they’re bad for you.

On the contrary, many studies have shown that whole eggs are incredibly healthy for most people and may actually help prevent chronic diseases (6).

Protein content

One large egg (50 grams) provides 6.3 grams of protein (5Trusted Source).

2. Almonds

Almonds are a nutritious tree nut rich in essential nutrients like fiber, vitamin E, manganese, and magnesium (7Trusted Source).

They’re also high in plant-based protein.

Eating almonds may benefit your health in several ways, including by lowering heart disease risk factors like high LDL (bad) cholesterol and high blood pressure (8Trusted Source, 9Trusted Source).

Try adding some almonds to plant-based meals, like grain bowls and salads, for a boost of filling protein and fiber.

If you’re looking to add more nuts to your diet, also consider pistachios and cashews. Both of these healthy nuts are also packed with protein.

Protein content

One ounce (28.35 grams) of almonds provides 6 grams of protein (7Trusted Source).

Other high protein nuts include pistachios, which deliver 5.73 grams per 1-ounce (28.35 gram) serving and cashews, which contain 4.34 grams of protein per 1-ounce (28.35-gram) serving (8Trusted Source, 9Trusted Source).

3. Chicken breast

Chicken breast is an excellent choice if you’re trying to bump up your protein intake. In addition to protein, chicken provides a variety of B vitamins, plus minerals like zinc and selenium (10Trusted Source).

Chicken breast is also very versatile and easy to cook. It can taste delicious in a wide range of dishes.

Try adding sliced chicken breast to salads, stir-fries, and soups to make these dishes more filling.

Protein content

One half of a chicken breast (86 grams) provides 26.7 grams of protein (10Trusted Source).

4. Cottage cheese

Cottage cheese is a type of cheese that is low in fat and calories, yet high in protein.

It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients (11Trusted Source).

Plus, research suggests that cottage cheese is just as filling as eggs, making it an excellent choice for a satisfying meal or snack (12Trusted Source).

For example, you can pair it with cut-up fruit for a high protein breakfast on the go.

Protein content

One cup (226 grams) of cottage cheese provides 28 grams of protein (11Trusted Source).

Other high protein cheeses include cheddar cheese, which provides 3.96 grams of protein per 17-gram slice, and mozzarella, which provides 6.29 grams of protein per 1 ounce (28.35 grams) (12Trusted Source, 13Trusted Source).

5. Greek yogurt

fresh blueberries with yogurt in a bowl
Jeff Wasserman/Stocksy

Greek yogurt, also called strained yogurt, is a very thick type of yogurt that’s high in protein.

It has a creamy texture and is a good source of many nutrients like calcium, vitamin B12, vitamin A, selenium, and zinc (14Trusted Source).

Its slightly tart flavor pairs well with both sweet and savory dishes, making it a versatile kitchen ingredient. Try adding Greek yogurt to smoothies, soups, salad dressings, and baked goods, or just enjoy it with a bit of fruit and a sprinkle of crushed nuts for crunch.

When you’re buying Greek yogurt, opt for products that have no sugar added.

Protein content

One 7-ounce (200-gram) container provides 19.9 grams (14Trusted Source).

Other yogurt products that are high in protein include unsweetened low fat yogurt, which provides 11.9 grams of protein per 8-ounce (227-gram) container, and kefir, which provides 9.21 grams of protein per 1 cup (243 mL) (15Trusted Source, 16Trusted Source).

6. Milk

Dairy milk contains a little of nearly every nutrient that your body needs.

It’s a good source of high quality protein, and it’s high in vitamins and minerals, like calcium, phosphorus, and riboflavin (vitamin B2) (17Trusted Source).

Many people with lactose intolerance can’t tolerate milk and other dairy products, and they avoid many dairy-containing foods (18Trusted Source).

Fortunately, there’s a variety of lactose-free products now on the market, including lactose-free milk, cheeses, and yogurts.

Nondairy milk alternatives, like cashew milk and coconut milk, can be a good substitute for milk in many cases, but they’re usually much lower in protein and don’t contain the same nutrients.

If you drink dairy milk, including lactose-free milk, it can be a good choice to increase your protein intake.

Protein content

One cup (246 mL) of dairy milk provides 8.32 grams of protein (17Trusted Source).

7. Lentils

Lentils are among the richest sources of plant-based protein you can eat, making them an excellent choice if you’re following a vegetarian or vegan diet.

Plus, they’re loaded with other nutrients too, including fiber, folate, magnesium, potassium, iron, copper, and manganese (19Trusted Source).

Studies show that people who regularly consume lentils and other legumes have a lower risk of developing health conditions like heart disease and fatty liver disease (20Trusted Source, 21Trusted Source).

Protein content

One hundred grams (about 1/2 cup) of cooked lentils provides 9.02 grams of protein (19Trusted Source).

Other high protein legumes include chickpeas, which provide 7.05 grams of protein per 100 grams cooked, and black beans, which provide 8.86 grams of protein 100 grams cooked (22Trusted Source, 23Trusted Source).

8. Lean beef

Lean beef is a rich source of protein. It’s also high in bioavailable iron, zinc, selenium, and vitamins B12 and B6 (24Trusted Source).

Red meat can be a part of a healthy diet, but it’s best to moderate your intake. Consuming high amounts of red meat has been linked to a higher risk of developing certain health conditions, including colorectal cancer (25Trusted Source).

Try cutting back on red meat and eating plant-based protein, fish, and poultry more frequently.

Protein content

A 3-ounce (85-gram) serving of lean beef provides 24.6 grams of protein (24Trusted Source).

9. Fish 

baked salmon filet with asparagus on a plate
Davide Illini/Stocksy

Fish is an excellent source of protein and provides a number of important vitamins and minerals, like iodine, selenium, and vitamin B12 (26Trusted Source).

People who include a lot of fish in their diet tend to have a lower risk of health conditions like heart disease and type 2 diabetes (27Trusted Source, 28Trusted Source).

Plus, fatty fish like salmon and herring are high in omega-3 fats, which have powerful benefits for your overall health, including supporting heart health (29Trusted Source).

Protein content

All types of fish are high in protein. For example, half a salmon fillet (124 grams) provides 30.5 grams of protein, while a cod fillet (180 grams) provides 41 grams of protein (30Trusted Source, 31Trusted Source).

10. Quinoa

We think of quinoa as a grain, but it’s actually a seed, which is why it’s categorized as a pseudocereal. Quinoa is very popular in the wellness world.

It’s rich in fiber, folate, copper, iron, and zinc, and it’s higher in protein than many grains (32Trusted Source).

Quinoa is often referred to as a complete protein because it contains all nine of the essential amino acids that your body can’t make on its own. However, it actually contains insufficient amounts of certain amino acids, like lysine (33Trusted Source).

For this reason, experts argue that quinoa should be considered a “nearly complete” protein (33Trusted Source).

This may be of interest to you if you’re following a vegetarian or vegan diet and looking to make sure you’re getting all nine essential amino acids.

Regardless, quinoa is a good source of protein and is delicious in dishes like grain bowls, soups, and porridges.

Protein content

One cup (185 grams) of cooked quinoa provides 8 grams of protein (32Trusted Source).

11. Protein powders

When you’re pressed for time and unable to prepare a meal, protein powder can come in handy.

You can easily add protein powders like whey and pea protein to shakes, smoothies, energy balls, yogurt, and more to increase the protein and fullness factor.

There’s a protein powder for nearly every taste preference and dietary restriction.

Pea protein and whey protein are both excellent choices for those looking for a convenient way to increase their protein intake.

Protein content

Whey protein powder provides about 16.6 grams of protein per scoop (28.6 grams), while pea protein provides 15 grams of protein per scoop (20 grams) (34Trusted Source, 35Trusted Source).

Note that the protein content per scoop differs between products, even when the scoop size is the same. Check the label of the products you’re interested in for their specific protein content.

12. Ezekiel bread

Ezekiel bread is different from most other breads.

It’s made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans, and lentils.

Compared with other breads, like white bread, Ezekiel bread is high in protein, fiber, and various important nutrients.

Try making a protein-rich sandwich by topping Ezekiel bread with turkey, lettuce, tomato, and a bit of hummus.

Protein content

One slice (60 grams) of Ezekiel bread provides 6 grams of protein (36).

13. Pumpkin seeds

raw pumpkin seeds scooped out of pumpkin
Westend61/Getty Images

Pumpkin seeds are incredibly delicious and highly nutritious.

For example, they’re a great source of minerals like iron, phosphorus, magnesium, and zinc. Plus, they’re loaded with plant-based protein and fiber (37Trusted Source).

Try adding pumpkin seeds to salads, baked goods, oatmeal, or yogurt, or mix them with unsweetened dried fruit and almonds for a convenient snack.

Protein content

A 1/4 cup (29.5 grams) of pumpkin seeds provides 8.8 grams of protein (37Trusted Source).

Other high protein seeds include sunflower seeds, which provide 7.25 grams per 1/4-cup (35-gram) serving, and flax seeds, which provide 7.5 grams of protein per 1/4-cup (42-gram) serving (38Trusted Source, 39Trusted Source).

14. Turkey breast

Turkey breast is similar to chicken breast in many ways.

It consists mostly of protein, with very little fat and a low number of calories. It’s also high in a number of vitamins and minerals, including selenium, zinc, and vitamins B12 and B6 (40Trusted Source).

Turkey breast is delicious on salads and sandwiches, and you can also add it to soups and grain dishes to increase the protein content of your meals.

Protein content

A 3-ounce (85-gram) serving of turkey provides 25.6 grams of protein (40Trusted Source).

15. Shellfish

Shellfish, including shrimp, oysters, clams, and scallops are excellent sources of protein.

Plus, shellfish contain healthy fats and a number of vitamins and minerals, including selenium, zinc, vitamin B12, and iron (41Trusted Source).

All types of shellfish are high in protein. You can enjoy them in recipes like salads, pastas, and stir-fries.

Protein content

A 3-ounce (85-gram) serving of cooked clams provides 21.8 grams of protein, while the same serving of shrimp provides 20.4 grams of protein (41Trusted Source).

16. Peanuts and peanut butter

peanuts in shells and peanut butter in bowl
Gabriel Bucataru/Stocksy

Although people commonly think of peanuts as nuts, they’re actually legumes.

Peanuts and peanut butter are packed with nutrients, like protein, folate, magnesium, and vitamin E (42Trusted Source).

Eating peanuts and peanut butter may help make you feel full due to their high protein content. In fact, studies show that adding peanut butter to a high carb meal may help reduce blood sugar spikes after the meal (43Trusted Source).

For example, putting peanut butter on a slice of bread can help you feel more satisfied and may help keep your blood sugar more stable after you eat.

Protein content

A 1-ounce (28.35-gram) serving of peanuts provides 7.31 grams of protein, while a 2-tablespoon (32-gram) serving of smooth peanut butter provides 7.2 grams of protein (42Trusted Source, 44Trusted Source).

The bottom line

Getting enough protein on a daily basis is essential for health.

People’s protein needs vary. However, experts recommend most active people consume 0.54–0.9 grams of protein per pound of their body weight (1.2–2 grams per kg) per day (4Trusted Source).

Fortunately, there are many high protein foods to choose from, including animal and plant-based sources.

Try adding a few of the high protein foods on this list into your diet to help meet your daily needs.

Just one thing

Try this today: Experiment by adding a source of protein to every meal and snack to make sure your food is as filling as possible.

For example, pair an apple with a spoonful of natural peanut butter, or add some beans and a hard-boiled egg to your salad.

high fiber foods list

Getting your fill of fiber can seem tough, especially if you’re not in the mood for vegetables. But did you know popcorn has fiber? Keep reading for more high-fiber foods that you’ll actually want to eatEdamame Beans

1. Beans

Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame (which is a steamed soy bean), are even a great fiber-filled snack.1 There are 9 grams of fiber in a half-cup serving of shelled edamame.1 A bonus? All of these provide a source of plant protein, too.2 Some bakers have even started including beans or bean flours in their baked goods, which research suggests can still make quality cakes.3

2. Broccoli

This veggie can get pigeonholed as the fiber vegetable. Its cruciferous nature—meaning it’s from the Brassica genus of plants along with cauliflower, cabbage and kale—makes it rich in many nutrients in addition to fiber.4 Studies have shown that broccoli’s 5 grams of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced.5, 6

3. Berries

Berries get a lot of attention for their antioxidants, but they’re full of fiber, too. Just a cup of fresh blueberries can give you almost 4 grams of fiber, and there is nearly the same amount of fiber in a cup of frozen unsweetened blueberries.7 Blackberries, strawberries and raspberries are also great sources of fiber.8 Of course, one of the biggest benefits of berries is that they’re naturally low in calories, too.9


4. Avocados

Avocados pretty much go with everything—toast, salads, entrees, eggs—and while they’re often recognized for their hefty dose of healthy fats, there are 10 grams of fiber in one cup of avocado (so just imagine how much is in your guacamole).10

Bowls of Popcorn

5. Popcorn

There’s one gram of fiber in one cup of popcorn, and the snack (when natural and not covered in butter, like at the movies) is a whole grain that can satiate cravings with a hit of fiber.11 It’s even been called the King of Snack Foods.12

Whole Wheat Bread

6. Whole Grains

Good news for bread lovers: Real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, have fiber.13, 14, 15 One tip to watch out for: as required by The Food and Drug Administration, whole grains should be the first ingredient on a food package in order for it to be considered a real whole grain.

Green and Red Apples

7. Apples

That old saying that “an apple a day keeps the doctor away” isn’t necessarily true, according to research, but the fruit can boost your fiber intake.16 There are about 4 grams of fiber in an apple, depending on its size. And, of course, they’re a nice and crunchy snack.Prunes

8. Dried Fruits

Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with occasional constipation.17 The sugar called sorbitol, which naturally occurs in these fruits, can help your bowels and lead to more comfort.17 However, eating too many can lead to cramping or diarrhea, so try a small serving and see how you feel once you’ve digested them, before noshing on too many more.17Potatoes

9. Potatoes

Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber; one small potato with skin can provide close to 3 grams of fiber.18 The veggie has a bad reputation for running in the wrong crowds—fries and chips, to name a few. However, when not fried in oil and slathered in salt, potatoes can provide many benefits.19Avocado

10. Nuts

Nuts aren’t just a great source of protein and healthy fats—sunflower seeds and almonds each have more than 3 grams of fiber in a serving. They can help you reach the 25-gram intake of fiber recommended by the FDA for women and 38-gram recommendation for men. Raw or dry-roasted nuts are preferred over the pre-packaged variety (which are usually cooked in oils that can add extra, unnecessary calories.) Even nut butters can pack a punch of fiber.

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