Five budget-friendly foods that pack both protein and fibre

With protein hogging the spotlight lately, it may seem as if it’s the main nutrient to focus on when it comes to good health. But fibre deserves attention too, nutrition experts say.

Many Australians do not eat enough fibre. According to the Australian Health Guidelines, the recommended amount is 25 grams per day for women and 30 grams per day for men.

Few foods offer both protein and fibre, says Cheryl Anderson, a professor and dean of public health at the University of California, San Diego. Animal products that are high in protein, such as beef, fish and chicken, often contain no fibre. And foods that are high in fibre, like fruits and vegetables, typically offer little protein.

The sweet-spot foods that contain both nutrients offer a nice one-two punch of benefits, Anderson says. Not only are they often satiating and inexpensive, she says, but you get both the protein perks, like muscle maintenance, and the fibre perks, like improved gut health and reduced risks of chronic conditions, all in one bite.

You only have so many calories to play with each day, says Penny Kris-Etherton, a professor emeritus of nutrition sciences at Penn State. So incorporating fibre- and protein-rich foods can help you meet your nutrient needs without exceeding your calorie goals.

Here are five food groups that offer both.

Bean, lentils other pulses

Pulses – which are dry, edible seeds of the legume family – include chickpeas, lentils, dry peas and dry beans, such as pinto, kidney and black beans. They top the list because of their relatively high protein and fibre levels.

A half-cup serving of cooked lentils, for instance, has about 9 grams of protein and 8 grams of fibre. The same amount of cooked black beans offers about 7.5 grams of each nutrient.

Research has found that people who regularly eat legumes tend to have healthy body weights, lower blood pressures, lower cholesterol levels and reduced risk of chronic health conditions such as Type 2 diabetes.

One large review published in 2023 even found that for every additional 50 grams of legumes people ate each day, their risk of dying from any cause during the study periods decreased by six per cent.

Tofu, edamame and other soy foods

Soybeans (like edamame) and many products made from them (such as tofu, soy milk and tempeh) are nearly perfect foods when it comes to their nutrition, says Walter Willett, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health.

They contain “generous amounts” of protein as well as healthy fats, he says – including heart-healthy omega-3 and omega-6 fatty acids.

Half a cup of shelled edamame packs about 9 grams of protein and 4 grams of fibre. Raw tofu has about 22 grams of protein and 3 grams of fibre per half-cup serving.

Unlike cow’s milk, soy milk contains fibre. One cup of soy milk, for instance, provides 1.5 grams of fibre along with 8 grams of protein.

Nuts

Nuts are Willett’s favourite fibre- and protein-rich food. A 30-gram (roughly one handful) serving of peanuts, for instance, offers about 7.5 grams of protein and 2.5 grams of fibre. The same amount of almonds contains 6 grams of protein and 3.5 grams of fibre.

Eating nuts has been linked with numerous health benefits, Willett says, including a healthy body weight and reduced risks of cancer and cardiovascular disease.

Nuts contain beneficial fats like mono- and polyunsaturated fats, which help improve cholesterol and make us feel full; vitamins and minerals, including B vitamins, magnesium and potassium; and the antioxidant vitamin E.

Seeds

While seeds have health benefits similar to nuts – most notably in relation to heart health, Willett says – certain seeds, such as chia seeds and flaxseeds, tend to have more fibre and heart-healthy omega-3 fatty acids.

Research suggests that regularly eating seeds can help support a healthy weight and a healthy immune system and can help protect against inflammation, Type 2 diabetes and high blood pressure.

A 30-gram serving of pumpkin seeds has about 8.5 grams of protein and 2 grams of fibre; the same amount of chia seeds has nearly 5 grams of protein and 10 grams of fibre.

Whole grains

A grain is considered “whole” when it contains all three parts of the original kernel – the bran, the endosperm and the germ. Farro, brown rice, quinoa and oatmeal – as well as foods made from whole-grain flours, like whole-wheat bread and crackers – count as “whole grain”.

Whole grains have been tied to a wide range of health benefits, including better gut health and reduced risks of colorectal cancer, heart disease and Type 2 diabetes.

Oatmeal made from half a cup of rolled oats has about 6 grams of protein and 5 grams of fibre. A cup of cooked quinoa has about 8 grams of protein and 5 grams of fibre.

The New York Times