Eating foods that are both high in protein and fiber is one of the best ways to support weight loss, energy, and long-term health. Protein helps build and repair muscles, keeps you full, and supports metabolism. Fiber improves digestion, regulates blood sugar, and reduces cravings.
When combined, these nutrients create a powerful synergy that promotes satiety, fat loss, and sustained energy throughout the day. Here are the top 10 high protein and high fiber superfoods you should eat daily.
1. Lentils
- Protein: ~18g per cup (cooked)
- Fiber: ~15g per cup (cooked)
Why they’re great: Lentils are a powerhouse of plant protein and soluble fiber. They stabilize blood sugar and keep you full for hours.
How to eat: Add them to soups, stews, or salads.
2. Chickpeas
- Protein: ~15g per cup (cooked)
- Fiber: ~12g per cup (cooked)
Why they’re great: Also known as garbanzo beans, chickpeas are filling, versatile, and excellent for heart health.
How to eat: Roast them for snacks, blend into hummus, or add to curries.
3. Black Beans
- Protein: ~15g per cup (cooked)
- Fiber: ~15g per cup (cooked)
Why they’re great: Black beans are rich in resistant starch, which supports gut health and helps with fat burning.
How to eat: Add to burrito bowls, soups, or tacos.
4. Edamame (Young Soybeans)
- Protein: ~17g per cup (cooked)
- Fiber: ~8g per cup (cooked)
Why they’re great: Edamame is a complete protein source, rich in essential amino acids and antioxidants.
How to eat: Steam and season with sea salt, or toss into stir-fries.
5. Quinoa
- Protein: ~8g per cup (cooked)
- Fiber: ~5g per cup (cooked)
Why it’s great: Quinoa is a gluten-free, complete protein grain that provides lasting energy and is rich in minerals.
How to eat: Use as a base for grain bowls or salads.
6. Oats
- Protein: ~6g per cup (cooked)
- Fiber: ~8g per cup (cooked)
Why they’re great: Oats contain beta-glucan, a soluble fiber that lowers cholesterol and supports heart health.
How to eat: Make oatmeal, overnight oats, or blend into smoothies.
7. Chia Seeds
- Protein: ~5g per 2 tbsp
- Fiber: ~10g per 2 tbsp
Why they’re great: Tiny but mighty, chia seeds expand in liquid and help curb appetite while providing omega-3 fatty acids.
How to eat: Make chia pudding, add to smoothies, or sprinkle on yogurt.
8. Flaxseeds
- Protein: ~4g per 2 tbsp
- Fiber: ~8g per 2 tbsp
Why they’re great: Rich in lignans, omega-3s, and fiber, flaxseeds support hormone balance and gut health.
How to eat: Use ground flax in smoothies, oatmeal, or baked goods.
9. Almonds
- Protein: ~6g per ounce (23 nuts)
- Fiber: ~4g per ounce
Why they’re great: Almonds are a portable, nutrient-dense snack packed with healthy fats, protein, and fiber.
How to eat: Enjoy as a snack, add to salads, or blend into almond butter.
10. Green Peas
- Protein: ~8g per cup (cooked)
- Fiber: ~9g per cup (cooked)
Why they’re great: Often overlooked, peas are rich in protein, fiber, and antioxidants that fight inflammation.
How to eat: Add to soups, stir-fries, or blend into pea pesto.
Tips to Include These Superfoods Daily
- Add beans or lentils to lunch and dinner for extra protein
- Use oats or chia seeds in breakfast recipes
- Snack on almonds or roasted chickpeas instead of chips
- Blend flax or chia into smoothies for an easy boost
- Rotate protein-rich grains like quinoa with brown rice
FAQs About High Protein and High Fiber Superfoods
Q1: Why combine protein and fiber?
The combo keeps you full longer, balances blood sugar, and supports fat loss more effectively than eating either nutrient alone.
Q2: Can these foods help with weight loss?
Yes. They’re nutrient-dense, reduce cravings, and promote satiety, making it easier to stick to a calorie deficit.
Q3: Are these superfoods suitable for vegetarians?
Most of them are plant-based, making them perfect for vegetarians and vegans.
Q4: How much should I eat daily?
Aim to include 2–3 servings of legumes, seeds, or whole grains plus 1–2 servings of nuts or veggies.
Q5: Can I eat all 10 superfoods in one day?
Yes! Mix and match them across meals to create a balanced, protein- and fiber-rich diet.
Final Thoughts
Adding these 10 high protein and high fiber superfoods to your daily diet can help you feel full, energized, and on track with your health goals. Whether your focus is weight loss, better digestion, or muscle recovery, these foods are simple, delicious, and versatile enough to eat every day.