High-protein, high-fiber foods: the numbers per serving
Protein has had a very good decade, and fiber hasn't kept up. A 2026 analysis of a decade of the UK National Diet and Nutrition Survey (British Journal of Nutrition) found that adults' fiber intake rose but still falls short of the recommendation, which in the UK is 30 g a day.
US experts note the same pattern. A 2026 commentary from the Institute for the Advancement of Food and Nutrition Sciences noted that as protein intake goes up, especially from animal foods, more people fall short on fiber. Chicken, eggs, whey and Greek yogurt bring a lot of protein and no fiber at all.
The useful question is which foods bring both. The table below uses USDA FoodData Central values for common household portions.
Protein and fiber per serving
| Food | Serving | Protein | Fiber | Calories |
|---|---|---|---|---|
| Lentils, cooked | 1 cup (198 g) | 17.9 g | 15.6 g | 230 |
| Split peas, cooked | 1 cup (196 g) | 16.3 g | 16.3 g | 231 |
| Pinto beans, cooked | 1 cup (171 g) | 15.4 g | 15.4 g | 245 |
| Black beans, cooked | 1 cup (172 g) | 15.2 g | 15.0 g | 227 |
| Kidney beans, cooked | 1 cup (177 g) | 15.3 g | 13.1 g | 225 |
| Chickpeas, cooked | 1 cup (164 g) | 14.5 g | 12.5 g | 269 |
| Edamame, cooked | 1 cup (180 g) | 22.2 g | 7.6 g | 254 |
| Green peas, cooked | 1 cup (160 g) | 8.2 g | 7.2 g | 125 |
| Quinoa, cooked | 1 cup (185 g) | 8.1 g | 5.2 g | 222 |
| Bulgur, cooked | 1 cup (182 g) | 5.6 g | 8.2 g | 151 |
| Oats, dry | 1/2 cup (40.5 g) | 5.3 g | 4.1 g | 153 |
| Chia seeds | 2 tbsp (28.35 g) | 4.7 g | 9.8 g | 138 |
| Pumpkin seeds | 1 oz (28.35 g) | 8.6 g | 1.7 g | 158 |
| Almonds | 1 oz (28.35 g) | 6.0 g | 3.5 g | 164 |
For comparison, here are some foods people reach for when they want protein:
| Food | Serving | Protein | Fiber | Calories |
|---|---|---|---|---|
| Chicken breast, roasted | 1/2 breast (86 g) | 26.7 g | 0 g | 142 |
| Cottage cheese, 2% | 1 cup (226 g) | 23.6 g | 0 g | 183 |
| Tofu, firm | 1/2 cup (126 g) | 21.8 g | 2.9 g | 181 |
| Egg, hard-boiled | 1 large (50 g) | 6.3 g | 0 g | 78 |
Values are USDA FoodData Central entries for the foods as named (cooked without salt where listed), scaled to the serving shown. Brands, varieties and cooking change them.
What stands out
- Pulses are the overlap. Lentils, split peas and beans bring roughly as many grams of fiber as protein. One cup of lentils is about half of a 30 g fiber target.
- Edamame leads on protein among the plant foods here, with fewer grams of fiber than lentils or beans.
- Seeds bring fiber in small amounts. Two tablespoons of chia seeds have almost 10 g of fiber; pumpkin seeds lean towards protein instead.
- The common "protein foods" bring no fiber. That's fine. It's the reason a high-protein day can still come in well under on fiber.
How much fiber is the target?
The Dietary Guidelines for Americans (2020–2025) set fiber at about 14 g per 1,000 calories eaten. For most adults that works out to roughly 22 to 34 g a day, depending on age and sex. The UK recommends 30 g for adults. See how much fiber you need per day for the details.
If you eat much less than that now, raise it over a few weeks rather than in one day, and drink enough water with it. A sudden jump commonly causes bloating and gas.
Check your own numbers
Food tables give you a starting point; what you actually eat in a day is what matters. In Speed Macros you type a meal the way you would say it, for example "1 cup cooked lentils", and foods that match USDA data are marked "USDA data", with protein and fiber shown next to the calories. The micronutrient tracker totals fiber, protein and minerals across the day, and the free macro calculator gives you a starting target.
This guide is general information, not medical advice. If you have a digestive condition, kidney disease or another medical reason to watch protein or fiber, ask your doctor or a registered dietitian.
Sources: Papagiannaki M, et al. "Changes in food patterns over a 10-year period in the UK adult population; findings from the National Diet and Nutrition Survey." British Journal of Nutrition, 2026. doi:10.1017/S000711452610782X · Latulippe M (IAFNS). "More protein, more fiber, more questions: What happens to gut health?" NutraIngredients, 4 September 2026 · USDA FoodData Central (SR Legacy entries 172421, 172429, 175200, 173735, 175194, 173757, 169283, 170017, 168917, 170287, 173904, 170554, 170556, 170567, 171477, 172182, 172475, 173424) · Dietary Guidelines for Americans, 2020–2025