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High protein high fiber foods are dominated by legumes in USDA data. A cup of boiled lentils lists about 17.9 grams of protein and 15.6 grams of fiber, a cup of boiled split peas 16.3 grams of each and a cup of boiled navy beans 15.0 grams of protein and 19.1 grams of fiber, according to USDA FoodData Central. For this list we used an editorial cut-off of at least 5 grams of protein and at least 5 grams of fiber per USDA serving: 18 foods pass both, and two more tables show the foods that clear only one, with both values for every row.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Our editorial cut-off is at least 5 grams of protein and at least 5 grams of fiber per USDA serving; it is a sorting rule for this list, not an FDA definition and not a personal target.
- Legume rows fill 11 of the 18 places, and the five top rows each list about 15 to 19 grams of fiber and 15 to 18 grams of protein per cup in USDA data.
- Cooked bulgur, spelt, teff, quinoa and amaranth also pass in USDA data.
- Chia, raspberries and avocado clear only the fiber cut-off; eggs, strained yogurt, tofu, nuts and most seeds clear only the protein one.
How the two cut-offs work
The cut-off is an editorial threshold we chose: a food qualifies when one USDA serving lists at least 5 grams of protein and at least 5 grams of fiber, using the values shown in the tables (USDA per-100-gram values scaled to the serving and rounded to 0.1 gram). Servings are USDA SR Legacy household portions, so a food can move in or out of the list with a different portion.
The numbers are not FDA label claims. Under FDA’s nutrient content claim rule (21 CFR 101.54), a label may say “high” or “excellent source of” at 20 percent or more of the Daily Value per reference amount customarily consumed, and “good source” at 10 to 19 percent; those reference amounts differ from USDA household portions. The Daily Values are 28 grams of dietary fiber and 50 grams of protein for adults and children 4 and older (21 CFR 101.9).
For protein, the label percent Daily Value works differently. Under 21 CFR 101.9(c)(7), it is optional unless the product makes a protein claim or is meant for infants or children 1 through 3 years, and when shown it uses the corrected amount of protein, the grams multiplied by the protein digestibility-corrected amino acid score, capped at 1.00 (21 CFR 101.9). USDA SR Legacy lists no such score, so the tables give protein in grams only.
High protein high fiber foods that pass both cut-offs
Ranked by fiber per serving, these foods high in protein and fiber list at least 5 grams of each in USDA SR Legacy; the entries are generic, with no brands. The percent Daily Value (%DV) column compares the fiber with the FDA Daily Value of 28 grams.
| Food (USDA FDC ID) | Serving | Protein | Fiber | Fiber % DV | Calories |
|---|---|---|---|---|---|
| Navy beans, boiled (173746) | 1 cup | 15.0 g | 19.1 g | 68% | 255 |
| Split peas, boiled (172429) | 1 cup | 16.3 g | 16.3 g | 58% | 231 |
| Lentils, boiled (172421) | 1 cup | 17.9 g | 15.6 g | 56% | 230 |
| Pinto beans, boiled (175200) | 1 cup | 15.4 g | 15.4 g | 55% | 245 |
| Black beans, boiled (173735) | 1 cup | 15.2 g | 15.0 g | 53% | 227 |
| Chickpeas, boiled (173757) | 1 cup | 14.5 g | 12.5 g | 45% | 269 |
| Kidney beans, boiled (173740) | 1 cup | 15.3 g | 11.3 g | 40% | 225 |
| Soybeans, mature, boiled (174271) | 1 cup | 31.3 g | 10.3 g | 37% | 296 |
| Lima beans, immature, boiled (169135) | 1 cup | 11.6 g | 9.2 g | 33% | 209 |
| Refried beans, canned, traditional (172438) | 1 cup | 11.9 g | 8.8 g | 31% | 214 |
| Bulgur, cooked (170287) | 1 cup | 5.6 g | 8.2 g | 29% | 151 |
| Edamame, frozen, prepared (168411) | 1 cup | 18.5 g | 8.1 g | 29% | 188 |
| Spelt, cooked (169746) | 1 cup | 10.7 g | 7.6 g | 27% | 246 |
| Green peas, frozen, boiled (170017) | 1 cup | 8.2 g | 7.2 g | 26% | 125 |
| Teff, cooked (168918) | 1 cup | 9.8 g | 7.1 g | 25% | 255 |
| Oat bran, cooked (168873) | 1 cup | 7.0 g | 5.7 g | 20% | 88 |
| Quinoa, cooked (168917) | 1 cup | 8.1 g | 5.2 g | 18% | 222 |
| Amaranth, cooked (170683) | 1 cup | 9.3 g | 5.2 g | 18% | 251 |
The Dietary Guidelines for Americans, 2020-2025, explain the overlap: because beans, peas and lentils have a nutrient profile similar to both the vegetable group and the protein foods group, the Guidelines say they may be thought of as either a vegetable or a protein food. Boiled pinto beans and black beans join the three leaders at 15 grams or more of each per cup in USDA data, and boiled mature soybeans list the most protein, about 31.3 grams per cup, with 10.3 grams of fiber.
Chickpeas, kidney beans, lima beans and frozen edamame follow, and canned refried beans list about 11.9 grams of protein and 8.8 grams of fiber per cup in USDA data. Our list of high protein vegetables covers the same legumes from the protein side.
Among grains, cooked bulgur, spelt, teff, quinoa and amaranth list 5.2 to 8.2 grams of fiber and 5.6 to 10.7 grams of protein per cup in USDA data. Cooked oat bran passes at about 5.7 grams of fiber and 7.0 grams of protein per cup, and frozen green peas, which the Dietary Guidelines group with starchy vegetables, list about 7.2 and 8.2 grams in USDA data.
Foods that clear only the fiber cut-off
These foods list at least 5 grams of fiber per USDA serving but less than 5 grams of protein, ranked by fiber:
| Fiber-only food (USDA FDC ID) | Serving | Protein | Fiber | Fiber % DV | Calories |
|---|---|---|---|---|---|
| Chia seeds, dried (170554) | 1 oz | 4.7 g | 9.8 g | 35% | 138 |
| Raspberries, raw (167755) | 1 cup | 1.5 g | 8.0 g | 29% | 64 |
| Artichoke, boiled (168386) | 1 medium | 3.5 g | 6.8 g | 24% | 64 |
| Avocado, raw (171705) | 1/2 fruit | 2.0 g | 6.7 g | 24% | 161 |
| Wheat bran, crude (169722) | 1/4 cup | 2.3 g | 6.2 g | 22% | 31 |
| Barley, pearled, cooked (170285) | 1 cup | 3.5 g | 6.0 g | 21% | 193 |
| Pear, raw (169118) | 1 medium | 0.6 g | 5.5 g | 20% | 101 |
An ounce of dried chia seeds comes closest to passing both, at about 4.7 grams of protein and 9.8 grams of fiber in USDA data. Raspberries, a boiled artichoke, half an avocado, a pear, crude wheat bran and cooked pearled barley list 5.5 to 8.0 grams of fiber but 3.5 grams of protein or less in USDA data.
Foods that clear only the protein cut-off
These foods list at least 5 grams of protein per USDA serving but less than 5 grams of fiber, ranked by protein:
| Protein-only food (USDA FDC ID) | Serving | Protein | Fiber | Fiber % DV | Calories |
|---|---|---|---|---|---|
| Tofu, firm, calcium sulfate (172475) | 1/2 cup | 21.8 g | 2.9 g | 10% | 181 |
| Greek yogurt, plain, nonfat (170894) | 1 container | 17.3 g | 0.0 g | 0% | 100 |
| Hemp seeds, hulled (170148) | 3 tbsp | 9.5 g | 1.2 g | 4% | 166 |
| Pumpkin seed kernels, dried (170556) | 1 oz | 8.6 g | 1.7 g | 6% | 158 |
| Wheat germ, toasted, plain (173896) | 1 oz | 8.2 g | 4.3 g | 15% | 108 |
| Peanut butter, smooth, no salt (172470) | 2 tbsp | 7.1 g | 1.6 g | 6% | 191 |
| Peanuts, dry-roasted, no salt (173806) | 1 oz | 6.9 g | 2.4 g | 9% | 166 |
| Egg, whole, hard-boiled (173424) | 1 large | 6.3 g | 0.0 g | 0% | 78 |
| Pistachios, dry-roasted, no salt (170185) | 1 oz | 6.0 g | 2.9 g | 10% | 162 |
| Almonds (170567) | 1 oz | 6.0 g | 3.5 g | 13% | 164 |
| Oats, regular or quick, cooked with water (173905) | 1 cup | 5.9 g | 4.0 g | 14% | 166 |
| Buckwheat groats, roasted, cooked (170686) | 1 cup | 5.7 g | 4.5 g | 16% | 155 |
Animal foods list no fiber in USDA data: a 170-gram container of plain nonfat Greek yogurt lists about 17.3 grams of protein and a large hard-boiled egg about 6.3 grams, with 0 grams of fiber. Firm tofu lists about 21.8 grams of protein and 2.9 grams of fiber per half cup in USDA data. Almonds, pistachios, hemp seeds and pumpkin seeds list 6.0 to 9.5 grams of protein per serving but 3.5 grams of fiber or less in USDA data.
Wheat germ, peanut butter, dry-roasted peanuts, cooked oats and cooked buckwheat groats complete the table. A dish that combines rows from different tables lists the sum of its parts, and the USDA entry or label for each part gives the figures. Our guides to the vegan diet and the vegetarian diet cover plant-based eating more broadly.
Daily Values and related lists
The Daily Values above are reference values for labels, not personal targets. The Dietary Guidelines call dietary fiber a dietary component of public health concern and report that more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber. Our guides to how much fiber per day, high fiber foods and high protein foods rank each nutrient on its own, and our guide to low carb foods covers a different comparison.
Gas and other notes
- Gas: NIDDK lists legumes (beans, peas and lentils) and whole wheat among foods containing carbohydrates that may lead to excess gas in some people, and NIDDK notes that some people have more gas symptoms when they consume too much fiber. NIDDK suggests talking with your doctor about your diet; our guide to gas and bloating explains the causes.
- Values vary: USDA SR Legacy figures are averages for generic foods; canned and packaged products differ, and the Nutrition Facts label is the figure for a packaged product.
- Breakfast: our sibling list of high fiber breakfast foods ranks cereals, breads, fruit and seeds by fiber per serving.
Frequently Asked Questions
Which food is highest in both protein and fiber?
Among the foods in this article’s USDA tables, the navy bean row lists the most fiber (19.1 grams per cup) with 15.0 grams of protein, and boiled lentils list 17.9 grams of protein with 15.6 grams of fiber per cup.
What cut-off does this list use?
An editorial one: at least 5 grams of protein and at least 5 grams of fiber per USDA serving, using the values shown in the tables. It is not an FDA definition.
Does chia pass both cut-offs?
Not quite. USDA lists about 9.8 grams of fiber and 4.7 grams of protein in an ounce of dried chia, just under the protein cut-off.
Do eggs and dairy foods have fiber?
No. USDA lists 0 grams of fiber for a hard-boiled egg and for plain strained nonfat yogurt, so animal foods appear only in the protein-only table.
Why does the protein column have no percent Daily Value?
When a label shows a protein percent Daily Value, FDA requires it to use protein corrected by the protein digestibility-corrected amino acid score (21 CFR 101.9(c)(7)), and USDA SR Legacy does not list that score.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: High Fiber Breakfast Foods: USDA Fiber per Serving, Ranked, High Fiber Low Carb Foods: USDA Values per Serving, Ranked, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Lentils Benefits: USDA Nutrition per Cup, Protein and Types of Lentils.