High-Fiber Plant Proteins: Beans, Lentils, Tofu, and More
Beans, lentils, and peas supply protein and fiber together, a combination that animal proteins cannot match.
Key takeaways
- Lentils, split peas, and beans are the top fiber-and-protein foods.
- Tofu adds protein but little fiber, so pair it with vegetables and whole grains.
- Rinse canned beans and increase portions gradually.
| Food (cooked) | Serving | Protein | Fiber |
|---|---|---|---|
| Lentils | 1 cup | 18 g | 15 g |
| Split peas | 1 cup | 16 g | 16 g |
| Black beans | 1 cup | 15 g | 15 g |
| Chickpeas | 1 cup | 15 g | 12 g |
| Edamame, shelled | 1 cup | 18 g | 8 g |
All values are approximate and vary by brand and preparation. Tofu has less fiber, about 2 to 3 grams per cup, but contributes a lot of protein.
How to use them
- Replace half the ground meat in chili or tacos with lentils.
- Add chickpeas to salads, curries, and roasted vegetable sheet pans.
- Blend white beans or chickpeas into dips and soups for creaminess.
- Use edamame as a snack or in stir-fries.
Tips for digestion
If beans give you trouble, read how to cook them so they cause less gas and increase portions slowly. For meal ideas, see our dinner list.
This article is for general education and is not medical advice. See our medical disclaimer.