Foods with both Fiber and Protein

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Food NameProteinFiber
Milk, soy, ready-to-drink, not baby's3.221.3
Milk, soy, ready-to-drink, not baby's, chocolate2.751.3
Yogurt, chocolate3.531.2
Yogurt, chocolate, whole milk3.431.2
Yogurt, chocolate, nonfat milk3.531.2
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener4.400.5
Yogurt, fruit and nuts4.510.3
Yogurt, fruit and nuts, lowfat milk4.510.3
Yogurt, frozen4.700.3
Yogurt, frozen, chocolate5.241.6
Yogurt, frozen, lowfat milk4.700.3
Yogurt, frozen, chocolate, lowfat milk5.241.6
Yogurt, frozen, chocolate, nonfat milk5.631.6
Yogurt, frozen, flavors other than chocolate, with sorbet or sorbet-coated2.600.1
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.











Fiber and Protein

To be included in this database, a food must contain both fiber and protein.

Fiber is a type of carbohydrate. Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components, such as fats, proteins or other types of carbohydrates (such as sugars)—which your body breaks down and absorbs—fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine, colon and out of your body.

Dietary fiber adds bulk to your diet and makes you feel full faster, helping you control your weight. It helps digestion and helps prevent constipation.

The Institute of Medicine recommends that children and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day.

Proteins are made up of amino acids. Amino acids are the building blocks of protein. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, these are known as essential amino acids. It's essential that our diet provide these.

Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.

A complete protein source is one that provides all of the essential amino acids. These are commonly called high quality proteins.

For a comprehensive discussion of protein quality and protein ratings of common foods, see Protein Quality of Foods.

The RDA for protein is approximately 56 g for adult males and 46 g for adult females.

 

For web apps related to fiber and protein content of foods see our

Glycemic Index

We include the glycemic index (GI) values in this food list for the convenience of visitors who are interested in GI.
For a comprehensive discussion and large glycemic index food list see:
Glycemic Index and Glycemic Load of 3,000+ Common Foods.

Foods Richest in Fiber and Protein Combination

Ounce for ounce, the foods in list below contain the highest content of both fiber and protein.
The Fiber + Protein Score takes into account not only the absolute content of fiber and protein in a food but also their respective RDA and approximates the multiples of RDA of fiber and protein in 100 g (3.5 oz) of a food item.

For ease of comparison, the scores are normalized and use a scale from 0 to 100.

Note that many of these foods are fortified breakfast cereals. Additionally, foods must have both protein and fiber to be included. That's why many high-protein foods without fiber, such as meat, are not on this list.



Fiber + Protein Score
Foods Highest in Fiber and Protein Combination

97
Psyllium seed, husks

63
All-Bran with Extra Fiber

60
Fiber One

54
All-Bran Bran Buds, Kellogg's (formerly Bran Buds)

54
Wheat bran, unprocessed

50
Carob powder or flour

42
Cocoa powder, not reconstituted (no dry milk)

37
All-Bran

36
Bran and malted flour cereal (Includes: 100% Bran)

35
Flax seeds

34
Chives, dried or dehydrated

30
Carrot chips, dried

29
Postum, dry powder

29
Cereal beverage with beet roots, powdered instant, dry

29
Cracker, high fiber, no added fat

27
Yeast

27
Rice bran, uncooked

27
Rice polishings

26
Uncle Sam's Hi Fiber Cereal

26
Vegetable mixture, dried

25
Optimum Slim, Nature's Path

24
Papad (Indian appetizer), grilled or broiled

23
Optimum, Nature's Path

23
Salty snacks, wheat-based, high fiber

23
Soy nuts

23
Textured vegetable protein, dry

23
Bread, multigrain, reduced calorie and/or high fiber, toasted

22
Bran Flakes (formerly 40% Bran Flakes)


Fiber + Protein Score
Foods Highest in Fiber and Protein Combination

22
Bran flakes cereal (Includes: Post Natural Bran Flakes, formerly called 40% Bran Flakes)

22
Complete Wheat Bran Flakes, Kellogg's (formerly 40% Bran Flakes)

22
Dynatrim, meal replacement, powder

22
Crunchy Corn Bran, Quaker

22
Sesame seeds

21
Crispbread, rye, no added fat

21
Crispbread, rye, low sodium

21
Bread, multigrain, reduced calorie and/or high fiber

20
Oat bran, uncooked

19
Wheat germ, plain

19
Breakfast bar, date, with yogurt coating

18
Popcorn, air-popped (no butter or no oil added)

18
Bread, oat bran, reduced calorie and/or high fiber, toasted

18
Popcorn, popped in oil, lowfat, low sodium

18
Popcorn, popped in oil, lowfat

18
Fiber 7 Flakes, Health Valley

17
Shredded wheat and bran cereal (Includes: Shredded Wheat'N Bran)

17
Oriental party mix, with peanuts, sesame sticks, chili rice crackers and fried green peas

17
Bread, wheat or cracked wheat, reduced calorie and/or high fiber, toasted

17
Bread, rye, reduced calorie and/or high fiber, toasted

17
Falafil

17
Cracker, 100% whole wheat, reduced fat

17
Complete Oat Bran Flakes, Kellogg's (formerly Common Sense Oat Bran, plain)

17
Oat Bran Flakes, Health Valley

16
Tomatoes, red, dried

16
Flour, whole wheat

16
Whole wheat, cracked

16
Whole wheat cereal with apples, baby food, dry, instant

15
Almonds, dry roasted, without salt

15
Almonds, dry roasted (assume salted)

15
Almonds


Fiber + Protein Score
Foods Highest in Fiber and Protein Combination

15
Almonds, unroasted

15
Malt-O-Meal Toasted Oat Cereal

15
Nu System Cuisine Toasted Grain Circles

15
Cheerios

15
Sesame seeds, whole seed

14
Sunflower seeds, hulled, roasted, without salt

14
Sunflower seeds, hulled, roasted, salted

14
Sunflower seeds, hulled, unroasted

14
Almonds, roasted

13
Bacon bits, meatless

13
Pistachio nuts

13
Wheat germ, with sugar and honey

13
Soybean meal

13
Oats, raw

12
Peanuts, roasted, salted

12
Peanuts, in shell (shell not eaten)

12
Peanuts

12
Amaranth Flakes

12
Malt-O-Meal Puffed Wheat

12
Wheat, puffed, plain

12
Almonds, honey-roasted

12
Sesame butter (tahini) (made from kernels)

12
Sesame paste (sesame butter made from whole seeds)

12
Puffed wheat cake

12
Sunflower seeds, hulled, dry roasted

12
Mixed nuts, dry roasted

12
Mixed nuts, roasted, with peanuts

11
Tea, powdered instant, unsweetened, dry

11
Peanuts, honey-roasted

11
Almonds, chocolate covered

Healthy Heart Diet

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