These delicious foods pack an impressive nutritional punch—and you may already have some in your pantry.
Reviewed by Dietitian Jessica Ball, M.S., RD
Key Points
- Pairing protein and fiber supports satiety, energy, digestion, muscle growth and overall health.
- Lentils, black beans, edamame and chickpeas are versatile, nutrient-packed plant-based options.
- Fiber-rich plant proteins are filling, energizing and easy to incorporate into meals or snacks.
Protein and fiber are two nutrients that are front-of-mind for many, and for good reason. Already powerful on their own, the combination of protein and fiber is a great formula for supporting satiety, sustained energy, digestion, muscle growth and even weight loss.
“Eating fiber and protein together is a win-win for your health,” said Lisa Valente, M.S., RD. “Lots of plant-based proteins contain both, so even though they may be slightly lower in protein than some animal options, the fiber helps add extra benefits.”
Plus, the combo can help keep you energized all day long—without leaving you feeling overfull. “Eating fiber-rich foods with protein is a winning combo that helps keep you full and delivers lots of nutrition,” said Valente.
So, if you’re looking to add some protein- or fiber-rich foods to your meals, look no further than these expert-backed picks. Whether you’re snacking on roasted edamame throughout the day or throwing a can of black beans into your salad or soup, these foods are a simple and delicious way to stay nourished. Plus, each has at least 7 grams of protein and 3 grams of fiber per serving.
1. Lentils
As a member of the legume family, lentils make a satisfying base for soups, skillets, salads and more. Not to mention, a ¼-cup serving of dry lentils boasts an impressive 12 grams of protein and 5 grams of fiber. It’s nutrition and versatility make it worthy of a spot in your menu plan.
Plus, lentils are generally considered to be easier to digest than some other fiber-rich foods, like beans, because they have a thinner outer skin and lower levels of complex carbohydrates. If you want to save time, many grocery stores carry a canned version—no cooking required.
2. Black Beans
Although they can be slightly harder to digest than lentils for some, black beans are still a super nutritious and versatile ingredient. A ½-cup serving rings in at about 10 grams of protein and 7 grams.
The possibilities are endless with black beans. For something savory, throw them into a skillet with some roasted veggies and cheese for a healthy vegetarian dinner. You can even enjoy them sweet by blending them up to serve as a base for some fiber-rich brownies.
3. Edamame
Not only is edamame a delicious snack or appetizer, it’s also highly nutritious. Because it contains 9 grams of protein and 4 grams of fiber per a ½ cup serving, incorporating edamame into your snack routine can help lower your cholesterol and regulate your blood sugar levels.
“Edamame are soybeans, so they’re a complete protein that’s packed with isoflavones,” said Valente. “Research has found that eating soy can help lower total cholesterol and LDL or ‘bad’ cholesterol. The isoflavones in soy are thought to help with better blood glucose management and insulin sensitivity.”
4. Chickpeas
In just one ½ cup of cooked chickpeas, there are 7 grams of protein and 6 grams of fiber, not to mention the myriad of other important nutrients like folate and iron. Plus, they’re rich in soluble and insoluble fiber, which has been linked to increased gut immunity and better overall health.
The superstar bean can help you feel fuller for longer, improve muscle growth and support digestion. Whether you toss them in your favorite spices and roast them or use them as a delicious alternative to your favorite pasta, you can’t go wrong with chickpeas.
Our Expert Take
Protein and fiber are two of the most talked-about nutrients across many online platforms, and they are often highlighted when it comes to conversations about health, food and overall wellness. Whether you’re just starting your protein or fiber journey or simply want to up your daily intake, these foods are options that can help you meet your goals. Plant-based picks like lentils and black beans make a perfect base for a satisfying dinner, and snacks like edamame and chickpeas make it easy to take your nutrients on the go. In short, prioritizing protein- and fiber-rich foods on a day-to-day basis can be very beneficial to your health and, of course, your taste buds!