A powerful duo! 4 foods rich in protein and fiber

There are four foods that are rich in proteins and fibers, essential for health. These nutrients promote satiety, energy and help in digestion, contributing to a balanced diet. Experts have revealed to EatingWell which are the best.

22/08/2026
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Aproteins and fibers are two of the most important nutrients for the organism, since they promote satiety, energy, digestion, muscle growth and even weight loss.

“ Consuming fibers and proteins together is an advantageous situation for your health,” says nutritionist Lisa Valente to EatingWell.

This combination is important to feel energetic throughout the day, but without having that full stomach feeling. “Eating fiber-rich foods with protein is a perfect combination that helps maintain satiety and provides many nutrients,” Valente said.

Four foods rich in protein and fiber

1. Lentils

As a member of the legume family, lentil is a perfect base for soups, sautes, salads and more. In addition, a portion of 1/4 cup of dry lentils offers 12 grams of protein and 5 grams of fiber.

Lentils are considered easier to digest than some other fiber-rich foods, such as beans, because they have a thinner outer shell and lower levels of complete carbohydrates.

2. Black beans

Although it may be a little harder to digest than lentils, black beans are a very nutritious and versatile food. A portion of 1/2 cup contains 10 grams of protein and 7 grams of protein.

3. Edamame

Edamame is not just a snack or a delicious appetizer, it is equally nutritious. With 9 grams of protein and 4 grams of fiber per portion of 1/2 cup, adding it to your diet can help reduce cholesterol and regulate blood sugar levels.

“ The edamame is made of soy, therefore it is a complete protein rich in isoflavones”, says Valente. “Research has found that soy consumption can help reduce total cholesterol and LDL, or ‘bad’ cholesterol. It is believed that isoflavones present in soybeans contribute to better glycaemic control and insulin sensitivity.”.

4. Beans

Only 1/2 cup cooked chickpea provides 7 grams of protein and 6 grams of fiber. Not to mention other nutrients, such as folate and iron. In addition, it is rich in soluble and insoluble fibers, which have been associated with increased intestinal immunity and better general health.

The chickpea helps prolong the sensation of satiety, improve muscle growth helps in digestion.

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