30 Food That Is High In Fiber And Protein, Low In Carbs

Food That Is High In Fiber. Dietary fiber can keep you full longer, aids in achieving a healthy weight, helps maintain bowel health, and improve your overall health.

How Much Fiber Do You Need Every Day?

The recommended daily fiber intake is 21 to 38 grams, with variations based on gender and age. However, most people only consume about 15 grams daily.

Top 30 Food That Is High In Fiber

1. Broccoli

Fiber content, 2.6 grams per 100 grams.

Broccoli is a cruciferous vegetable high in vitamins and nutrients. This vegetable is known for its delicious taste and beneficial health effects.

Broccoli is high in many nutrients, including vitamin C, fiber, vitamin K, potassium, and iron. It also offers more vitamins and protein than most other vegetables.

2. Brussels sprouts

Brussels Sprout Benefits and Side Effects

Fiber content 3.7 grams per 100 grams of raw Brussels sprouts.

Brussels sprout is a cruciferous vegetable that’s related to cabbages and broccoli, and resembles miniature cabbages.

Low in calories and rich in vitamins and protein. They are very high in vitamin K, folate, potassium, and potent cancer-fighting antioxidants.

3. Asparagus

Fiber content is 2.1 grams per 100 grams.

Asparagus is low in calories and a great source of nutrients and vitamin, including fiber, folate, and vitamins A, C, and K.

And also, eating asparagus has a number of potential health benefits, including improved digestion, lower blood pressure, and weight loss.

4. Artichokes

Fiber content is 6.9 grams in 1 raw globe or 5.4 grams per 100 grams.

Artichokes are often referred to as a superfood, due to their high antioxidant levels. This vegetable is high in many nutrients, and vitamins and is one of the world’s best sources of fiber.

5. Acorn squash

Fiber content is 4.5 grams per 100 grams.

Acorn squash is rich in nutrients and vitamins, such as potassium, magnesium, fiber, and vitamin C. It also has many beneficial plant compounds, including carotenoid antioxidants.

6. Green peas

Fiber content is 5 grams per 100 grams.

Green peas are a popular vegetable with and delicious taste. They are fairly low in calories and a great source of nutrients, minerals, vitamins, and antioxidants. They’re also rich in fiber and protein.

7. Turnip greens

Fiber content is 3.4 grams per 100 grams.

Turnip greens are part of the cruciferous vegetable family, as are broccoli cauliflower, Brussels sprouts, and kale. They are high in nutrients, vitamins, and low in calories.

The high levels of nutrients in turnips can promote health and help prevent disease.

8. Carrots

Fiber content is 2.8 grams per 100 grams.

Carrots are root vegetables that are tasty, crunchy, and highly nutritious.

Carrots are high in minerals, vitamins, and antioxidant compounds. It’s rich in vitamin B6, vitamin Bk, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.

9. Cauliflower

Fiber content 3 grams per 128 grams of raw cauliflower.

Cauliflower is very low in calories yet rich in vitamins and minerals. Cauliflower has almost all the vitamins and minerals you need.

10. Avocados

Fiber content is 6.6 grams per 100 grams.

Avocados are a source of vitamins E, C, B6, and K, as well as folate, pantothenic acid, riboflavin, niacin, potassium, and magnesium. Avocados contain essential beneficial healthy fats, which can help a person feel fuller between meals.

11. Apple fruit

Fiber content: 2.4 grams per 100 grams.

Apple fruit is an incredibly nutritious fruit that offers multiple health benefits. They’re high in antioxidants and fiber.

Eating them is linked to a lower risk of many chronic conditions, including diabetes, cancer, and heart disease.

12. Strawberries

Fiber content 2 grams per 100 grams.

Strawberries are bright red, sweet, and juicy. They’re an excellent source of folate or vitamin B9 and potassium, and also have decent amounts of vitamin C and manganese.

Strawberries are very high in antioxidants and plant compounds, which may have benefits for blood sugar control, and help protect against heart disease.

13. Bananas

Banana Benefits and Side Effects

Fiber content: 2.6 grams per 100 grams.

Bananas are a good source of many nutrients and minerals, including vitamin B6, vitamin C, and potassium.

Unripe or a green banana also has a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.

14. Raspberries

Fiber content is 6.5 grams per 100 grams.

Raspberry is very nutritious with great taste. They’re rich in vitamin C.

They provide potassium, essential to heart health, and have proven to lower blood pressure.

They also have a mineral called manganese, which is necessary for maintaining bone health and skin and helps regulate blood sugar.

15. Almonds

Fiber content is 13.3 grams per 100 grams.

Almonds are a very popular type of tree nut. They’re very rich in many nutrients, including vitamin E, healthy fats, magnesium, and manganese.

16. Pecans

Fiber content is 10 grams per 100 grams.

Raw pecans contain lots of fiber, healthy fats, and protein.

Pecans are a great source of potassium, magnesium, and calcium, which can help lower blood pressure.

17. Peanuts

Peanuts are high in fiber, protein, fat, and various healthy nutrients and vitamins.

According to a study that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease.

Peanuts are a great source of dietary fiber. They contain 8.5 g per 100 g, which is around one-quarter of a male’s recommended fiber intake or one-third for females.

18. Walnuts

Fiber content is 7 grams per 100 grams.

Walnuts are nuts that are round like balls which are the fruit of the walnut tree. They are a great source of protein, healthful fats, and fiber.

They can improve heart and bone health and can help in weight management.

19. Pinto beans

Fiber content is 16 grams per 100 grams.

Pinto beans are very nutritious and delicious. They are a good source of fiber, protein, vitamins, and minerals. They are also high in antioxidants and may help lower your risk of chronic disease.

20. Navy beans

Navy beans are a good source of fiber, vitamin B, and minerals. Fiber content is 10.5 grams per 100 grams.

Navy beans appear to help lower symptoms of metabolic syndrome, likely due to their rich fiber content.

21. Split peas

Split peas are made from the seeds of peas that are dried, split, and peeled. It is very tasty and nutritious and is a good source of fiber, protein, nutrients, and vitamins.

Fiber content is 16.3 grams per cup of cooked split peas or 8.3 per 100 grams.

22. Lentils

Fiber content: 7.3 grams per 100 grams.

Lentils are very cheap and among the most nutritious and delicious foods. They’re very rich in protein and loaded with many important nutrients and vitamins.

Lentils are rich in fiber, which helps maintain bowel health, normalizes bowel movements, and the growth of healthy gut bacteria.

23. Chickpeas

Also known as garbanzo beans, Chickpeas are a type of legume in the same family as peanuts and kidney beans. Chickpeas are a good source of fiber and protein.

Fiber content is 7.6 grams per 100 grams.

24. Kidney beans

Kidney beans are a very popular type of legume. Like other legumes, they are loaded with plant-based protein and a variety of essential nutrients.

Foods that are rich in fiber, like kidney beans, can help slow the absorption of sugar into the blood and therefore lower blood sugar levels.

Fiber content is 6.8 grams per 100 grams.

25. Soybeans

Fiber content is 10.3 grams in one cup or 172 grams.

Soybeans are commonly consumed in Asia countries in various forms, including tofu and tempeh. They have many different health benefits.

26. Quinoa

Quinoa Benefits and Side Effects

Fiber content is 5.2 grams per cup of cooked quinoa or 2.8 per 100 grams.

Quinoa is a pseudo-cereal that has become very popular among health-conscious people in recent years.

It is loaded with many nutrients and vitamins, including protein, magnesium, iron, zinc, potassium, and antioxidants.

27. Oats

Oats are one of the most popular and healthiest grain foods in the world. They’re very high in nutrients, vitamins, minerals, and antioxidants.

They contain a good soluble fiber called beta-glucan, which has major beneficial effects on blood sugar, cholesterol levels and helps maintain bowel health.

Fiber content is 10.1 grams per 100 grams.

28. Popcorn

If your goal is to upgrade your fiber intake, popcorn may be the best and tastiest snack you can eat.

Air-popped popcorn is very rich in fiber, calorie for calorie. Although, if you add a lot of fat, the fiber-to-calorie ratio will decrease significantly.

Fiber content is 14.4 grams per 100 grams.

29. Dark chocolate

Dark chocolate is one of the most delicious foods in the world and it’s easy to find. It is also surprisingly rich in nutrients and one of the most antioxidant- and nutrient-high foods in the world.

Fiber content is 10.9 grams per 100 grams.

30. Chia seeds

Chia seeds are a good source of minerals, vitamins, and antioxidants. Some of these antioxidants include Quercetin, Chlorogenic acid, Caffeic acid and Kaempferol. These nutrients can help provide many health benefits.

Chia seeds are the single good source of fiber in the world. Fiber content is 9.75 grams per ounce of dried chia seeds or 34.4 grams per 100 grams.