You don\u2019t have to sacrifice fiber to get enough protein.<\/p>\n
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT<\/p>\n
Key Points<\/p>\n
Protein and fiber are both important nutrients for overall health.<\/p>\n
Beans, lentils, peas and edamame make it easy to get protein and fiber together.<\/p>\n
Enjoy them in a variety of dishes, from soups and salads to grain bowls.<\/p>\n
Protein and fiber are both MVP nutrients, each playing important roles in a healthy diet. Fiber supports digestive health, while protein helps build and maintain muscle<\/a>. Both can also keep you feeling full and satisfied.<\/p>\n But it can sometimes feel like they\u2019re in competition, as if you have to pick one over the other, like choosing between your go-to protein-packed egg dishes and a high-fiber option. While eggs are an excellent source of protein, you may be wondering if there are other foods that pack in both protein and fiber.<\/p>\n Fortunately, there are. \u201cThere are so many whole foods and combos that naturally give you both,\u201d says Jennifer Bianchini, M.S., RDN<\/a>. \u201cTogether, they support blood sugar balance, hormones and overall health of the body, while also helping keep us full and satisfied.\u201d<\/p>\n Check out these five foods that supply a sizable dose of fiber and even more protein than an egg, with 6 or more grams of protein per serving.<\/p>\n 1. Black Beans<\/p>\n Per \u00bd-cup serving: 8 g fiber, 7.5 g protein<\/p>\n Black beans are the \u201clittle black dress\u201d of healthy eating. They\u2019re incredibly versatile, enhancing dishes like salads<\/a>, grain bowls, veggie burgers and chili<\/a>, says Toby Amidor, M.S., RD<\/a>. Since you can buy them canned, they\u2019re also easy to toss into meals from breakfast to dinner.<\/p>\n Plus, black beans are loaded with near-equal amounts of protein and fiber, with around 8 grams of each per serving. This combination of nutrients may offer several health benefits. \u201cResearch suggests that regularly incorporating pulses into your diet may support blood glucose control, cardiovascular health and weight management,\u201d says Amidor. She adds that beans are also rich in potassium, magnesium, iron and folate, nutrients that many people don\u2019t get enough of.<\/p>\n 2. Chickpeas<\/p>\n Per \u00bd-cup serving: 6.5 g fiber, 7.5 g protein<\/p>\n Black beans aren\u2019t the only legume that pack protein and fiber. Chickpeas are a great option, too. A \u00bd-cup serving provides about 6.5 grams of fiber and 7.5 grams of protein, giving you plenty of reason to include them in your diet.<\/p>\n Chickpeas are also rich in nutrients like vitamin B6, potassium and plant-based iron, which support functions throughout the body, including heart and gut health, cognition and healthy hormone levels<\/a>.<\/p>\n Looking for ways to liven up meals with chickpeas? Bianchini says their uses are endless. \u201cChickpeas can be made into hummus, roasted with sea salt or honey and cinnamon, added to salads and bowls, made as a chickpea scramble in place of eggs and even used to make chocolate chip cookies.\u201d Yes, you read that: chocolate chip cookies<\/a>.<\/p>\n 3. Edamame<\/p>\n Per \u00bd-cup serving, shelled: 4 g fiber, 9 g protein<\/p>\n Quick-cooking and delightfully poppable, shelled edamame is one of the few plant sources of complete protein. It contains all nine essential amino acids the body can\u2019t make on its own\u2014to the tune of 9 grams of protein per half cup. The baby soybeans also happen to be fiber-rich, supplying 4 grams of fiber per half cup.<\/p>\n The impressive nutrition profile continues. Bianchini says edamame\u2019s folate and potassium make it a heart-healthy food<\/a>, and it contains antioxidants called isoflavones. \u201c[These] are plant compounds that help support healthy hormone balance,\u201d she says.Try adding edamame\u2019s many nutrients to rice bowls<\/a>, salads or stir-fries.<\/p>\n 4. Green Peas<\/p>\n Per 1-cup serving: 8 g fiber, 8 g protein<\/p>\n The humble side dish you serve with pork chops or meatloaf is a hidden hero of protein and fiber. One cup of peas supplies about 8 grams of each\u2014enough to make an egg green with envy.<\/p>\n They\u2019re also rich in vitamin K, folate, iron and potassium, along with phytonutrients with antioxidant and anti-inflammatory properties. Bianchini points out these nutrients support immune health<\/a>, and some research has shown that their polyphenol antioxidants may offer protection against diabetes, cancer and cardiovascular disease in the long term.<\/p>\n While simple steamed green peas make a great complement to main dishes, don\u2019t stop with sides. Try green peas in soups, pastas<\/a>, salads or casseroles<\/a>, or mix and match them with other high-fiber, high-protein ingredients. \u201cI like to blend them with edamame to make a delicious dip or spread for veggies, crackers or toast,\u201d Bianchini says.\u00a0<\/p>\n 5. Lentils<\/p>\n Per \u00bd-cup serving: 8 g fiber, 9 g protein<\/p>\n Lentils come in an earth-toned rainbow of colors, from yellow to red to brown. Any hue is a smart choice for protein and fiber. Besides these standout nutrients, Amidor says that lentils are good sources of iron, potassium, magnesium, folate and zinc, making them a nutrient-dense addition to meals. Meanwhile, research shows that including lentils in your diet may benefit weight management, blood sugar regulation and overall gut health.<\/p>\n Lentils can add creamy texture and rich depth of flavor to many dishes. \u201cThere are so many ways to enjoy lentils, including in lentil shakshuka, lentil and vegetable soup, lentil and tomato soup, stuffed in eggplant, over a salad and with rice or whole grains,\u201d says Amidor.<\/p>\n Our Expert Take<\/p>\n When planning a high-protein, high-fiber diet, you don\u2019t necessarily have to favor one nutrient over the other. Several foods provide plenty of both, including beans, peas, lentils and edamame. But that doesn\u2019t mean eggs are off the table. Try pairing some of these foods together, such as a black-bean quiche<\/a> or breakfast bowl<\/a>.\u00a0<\/p>\n Instead of pitting them against each other, remember that protein and fiber are teammates for supporting your long-term health.<\/p>\n