Whether it’s the “protein” labels slapped on endless foods and drinks, or viral recipes on social media championing their high protein content, the message that we should be consuming more protein is everywhere.
However, we might be missing the woods for the (more fibrous) trees.
“We’re actually doing far better on average than we’re led to think with our protein intake,” according to Dr Emily Leeming, a microbiome research fellow at King’s College, London and registered dietitian. “Most people a little less than what we think is likely optimal for health: 1.2 grams per kg of bodyweight a day, particularly as we age.” In other words our intake is not perfect, but it’s close.
At the same time, around 93 per cent of people in the UK aren’t hitting the recommended fibre intake of 30 grams a day for example, only reaching an average of 20 grams a day instead. And this is having a big impact on our health: from our ability to regulate our appetites to the increased risk of colorectal cancer.
So in terms of making smart dietary choices, “we need a big fibre boost, and a small protein one,” Emily says. And conveniently, nature has provided us with superfoods that do exactly that.
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Here are the 11 best examples of superfoods rich in both protein and fibre.
Nuts top the charts as the food best for containing both protein and fibre. Any nut will have a good hit of both, but almonds and pistachios stand out as particularly nutritionally dense.
One serving (30g – about 20) of raw or roasted almonds contains about 6 grams of protein and 3 grams of fibre while the majority of its fat is monounsaturated – the healthy type found in avocados and olive oil. They are a particularly good source of vitamin E, which acts as an antioxidant and might protects cells from free radicals.
Pistachios have a similar amount of protein (about 6 grams per 30g, roughly 30 pistachios) and like almonds, as serving also contain 3 grams of fibre. They are a good source of vitamin B6, a nutrient that supports immune function.
About three passion fruits contain 100g of protein and a significant amounts of fibre (Photo: Sutthiwat Srikhrueadam/Getty)Wholegrain toast, and other grains
You may not have been aware that when tucking into your daily bowl of porridge you’re actually enjoying a great source of protein. In fact any whole grain, like amaranth, sorghum, bulgar wheat, or products made with whole wheat will contain protein alongside their fibre.
One serving of dry rolled oats (which contains high levels of beta glucans that are great for managing cholesterol levels) contains 10.1 grams of fibre and 13.2 grams of protein per 100g. Even UPF breads made with whole grains tick the box – two slices of seeded wholemeal contains 2.3 grams of fibre and 5 grams of protein, while two slices of the more dense Danish-style rye bread contains 8.6 grams of fibre and 6.6 grams of protein.
The humble garden pea has its fair share of nutritional benefits, containing a good source of vitamin C, B1 and folate, as well as calcium and iron – along with protein (5.4 grams per 100g) and 5.5 grams of dietary fibre.
Lentils (both red and French)
Lentils, like nuts, will do a world of good whatever variety you opt for. But if you’re looking to maximise your benefits, we recommend either red lentils or French (aka Puy) lentils.
Cooked red lentils pack in 22.5 grams of protein per 100g – just a bit less than you get from chicken – as well as 28 grams of fibre. They are a great source of B vitamins which we need for a healthy nervous system and formation of red blood cells, and potassium, important for muscles and heart function. Plus, they’re easily added to a multitude of soups and stews as they cook and lose their shape, melting into any sauce.
French lentils are a more robust, cultivated cousin. They pretty much match red lentils in their protein content (24.5g per 100g) but boast a massive 31.5g of fibre, meaning you could meet your fibre needs in one big serving if you’re brave enough. French lentils are high in iron and folate which we need for red blood cell function and energy.
Seeds, like beans, are one of those food categories that can absolutely claim to be a nutritional powerhouse. When it comes to pairing protein with fibre, there are two particular standouts.
One tablespoon of chia seeds contains 2 grams of protein and 4.1 grams of fibre, as well as iron, calcium and potassium.
While 100 grams of cooked quinoa (which we may eat like a grain but is in fact a seed) contains 4.4 grams of protein and 2.8 grams of fibre, as well as a small amount of heart healthy omega-3 fatty acids.
Pinto beans
Any bean will have a decent dose of protein and fibre (as well as valuable micronutrients like folate, zinc, potassium and magnesium). But if you’re trying to be strategic, the pinto bean stands out. Often ranked the healthiest in an already healthy category, pinto beans have an impressive nutrition CV: 100 grams cooked contains 21.4 grams of protein and 15.5 grams of fibre, as well as being rich in antioxidants.
Spinach is lauded in vegetarian/vegan circles as a good source of iron, which can be hard to get enough of without animal sources. But spinach also has the bonus of being a good source of fibre – at 2.2 grams per 100g, and 2.9 gram protein per 100g. It all adds up.
Broccoli
The flowering vegetable can be delicious as well as nutritious. Broccoli is fibre forward, containing 2.2 grams of fibre per 100 g, but actually has a bit more protein at 2.3 grams per 100g. It has the additional benefit of being a great source of vitamins C and K. Just don’t boil it into oblivion – steam it lightly to maintain the nutritional benefits.
Soy is a key protein source for vegetarians and vegans, so it probably isn’t a surprise that edamame (immature soybeans) are also a great source of protein. They contain 12 grams of protein per 100g, as well as 5.2 grams of fibre per 100g. They are rich in vitamins such as thiamine, riboflavin and vitamin E.
Mushrooms
Mushrooms pack a small but mighty punch, with 100 grams giving you 2.2 grams of protein, 2.2 grams of fibre, and antioxidants like selenium and vitamin C.
Guava and passion fruit
Though it’s far more common for vegetables to be protein rich, some fruit offer some – guava takes the title for the highest level of protein in a fruit at 2.6 grams of protein per 100g or per guava. Passion fruit, at 2.2 grams per 100g, comes a close second. About three passion fruits is the equivalent of 100g. Guava also contains 5.4 grams of fibre per 100g and a lot of vitamin C, while passion fruit has significant amounts of fibre (10.4 grams) and the vitamin B9, aka folate.
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