Top High-Protein (>12g Protein/100g) Foods Highest in Dietary Fiber (USDA Ranking)

High-protein muscle-supporting foods (>12g protein/100g) highest in Dietary Fiber (g per 100g), verified against the Wise Eating USDA Standard Reference catalog. Prebiotic carbohydrate that slows glucose absorption, supports gut microbiome diversity, and improves satiety.

USDA Leaderboard: Top High-Protein (>12g Protein/100g) Foods Highest in Dietary Fiber (USDA Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Spices, chili powder (34.8 g per 100g).

Rank	USDA Food Item	Dietary Fiber / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Spices, chili powder	34.8 g	100%	12.3 g	282 kcal · 13.5g P
#2	Chia seeds	34.4 g	100%	7.08 g	486 kcal · 16.5g P
#3	Beans, french, mature seeds, raw	25.2 g	90%	7.35 g	343 kcal · 18.8g P
#4	Beans, yellow, mature seeds, raw	25.1 g	89.6%	7.28 g	345 kcal · 22g P
#5	Broadbeans (fava beans), mature seeds, raw	25 g	89.3%	7.33 g	341 kcal · 26.1g P
#6	Flax seeds	23.1 g	82.5%	4.24 g	545 kcal · 18g P
#7	Rice bran, crude	21 g	75%	6.65 g	316 kcal · 13.3g P
#8	Lima beans, thin seeded (baby), mature seeds, raw	20.6 g	73.6%	6.15 g	335 kcal · 20.6g P
#9	Corn, dried, yellow (Northern Plains Indians)	20.5 g	73.2%	4.89 g	419 kcal · 14.5g P
#10	Lima beans, large, mature seeds, raw	19 g	67.9%	5.62 g	338 kcal · 21.5g P
#11	Lupins, mature seeds, raw	18.9 g	67.5%	5.09 g	371 kcal · 36.2g P
#12	Papad, grilled or broiled	18.6 g	66.4%	5.01 g	371 kcal · 25.6g P
#13	Tomato powder	16.5 g	58.9%	5.46 g	302 kcal · 12.9g P
#14	Oat bran, raw	15.4 g	55%	6.26 g	246 kcal · 17.3g P
#15	Beans, navy, mature seeds, raw	15.3 g	54.6%	4.54 g	337 kcal · 22.3g P
#16	Beans, white, mature seeds, raw	15.2 g	54.3%	4.56 g	333 kcal · 23.4g P
#17	Triticale flour, whole-grain	14.6 g	52.1%	4.32 g	338 kcal · 13.2g P
#18	Snacks, oriental mix, rice-based	13.2 g	47.1%	2.61 g	506 kcal · 17.3g P
#19	Beans, pink, mature seeds, raw	12.7 g	45.4%	3.7 g	343 kcal · 21g P
#20	Nuts, almonds	12.5 g	44.6%	2.16 g	579 kcal · 21.1g P
#21	Crackers, matzo, whole-wheat	11.8 g	42.1%	3.36 g	351 kcal · 13.1g P
#22	Spices, celery seed	11.8 g	42.1%	3.01 g	392 kcal · 18.1g P
#23	Bread, reduced-calorie, wheat	11.1 g	39.6%	5.12 g	217 kcal · 13.3g P
#24	Sunflower seeds, plain, unsalted	11.1 g	39.6%	1.91 g	582 kcal · 19.3g P
#25	Nuts, hazelnuts or filberts, blanched	11 g	39.3%	1.75 g	629 kcal · 13.7g P
#26	Sunflower seeds, plain, salted	11 g	39.3%	1.91 g	575 kcal · 19.1g P
#27	Yardlong beans, mature seeds, raw	11 g	39.3%	3.17 g	347 kcal · 24.3g P
#28	Cowpeas, catjang, mature seeds, raw	10.7 g	38.2%	3.12 g	343 kcal · 23.9g P
#29	Spaghetti, spinach, dry	10.6 g	37.9%	2.85 g	372 kcal · 13.3g P
#30	Sunflower seeds, flavored	10.6 g	37.9%	1.87 g	567 kcal · 18.4g P
#31	Nuts, pistachio nuts, dry roasted, with salt added	10.3 g	36.8%	1.81 g	569 kcal · 21.1g P
#32	Buckwheat flour, whole-groat	10 g	35.7%	2.99 g	335 kcal · 12.6g P
#33	Nuts, almonds, blanched	9.9 g	35.4%	1.68 g	590 kcal · 21.4g P
#34	Nuts, hazelnuts or filberts	9.7 g	34.6%	1.54 g	628 kcal · 14.9g P
#35	Soy flour, full-fat, roasted	9.7 g	34.6%	2.21 g	439 kcal · 38.1g P

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