Which foods are richest in protein?

According to Ciqual 2020, Parmesan (31.1 g per 100 g), cooked tuna (around 30 g), pan-fried chicken fillet (30.1 g) and Emmental (27.9 g) lead among animal foods. On the plant side, whole soya (34.5 g), dried lentils (25.4 g) and peanuts (22.8 g) stand out. Contents vary depending on whether the food is raw, cooked or dried.

What is the difference between soluble and insoluble fibre?

According to MedlinePlus, soluble fibre attracts water and forms a gel during digestion, while insoluble fibre adds bulk to stools. Most foods contain both types, so simply vary your choices: pulses, oats, wholegrain cereals, vegetables and fruit.

From what content can a product be called "high in fibre"?

Regulation (EC) No 1924/2006 requires at least 6 g of fibre per 100 g (or 3 g per 100 kcal) for "high in fibre", and at least 3 g per 100 g (or 1.5 g per 100 kcal) for "source of fibre". For "source of protein" and "high in protein", 12% and 20% of energy must come from protein respectively.

Which foods provide both protein and fibre?

Pulses lead: 100 g of cooked lentils provide 9.02 g of protein and 7.9 g of fibre (Ciqual 2020), 100 g of cooked red kidney beans 9.63 g and 11.6 g. Soya, tempeh, flax, chia or sunflower seeds and almonds also combine both, but with more calories.

High-protein and high-fibre foods

Two nutrients, one shopping list

Protein and fibre have something in common: people often seek more of them, and find them partly in the same foods. This article lists the main sources with precise contents, explains the "source of" and "high in" claims on labels, and points out the traps of processed products. It does not replace the advice of a doctor or dietitian.

Protein: a one-sentence benchmark

For an adult, EFSA and ANSES use a reference of 0.83 g of protein per kilo of body weight per day, i.e. about 58 g for 70 kg. Details, including for specific situations, are inHow much protein per day?.

High-protein foods: Ciqual contents

Values from theCiqual table (ANSES, 2020 edition), in grams of protein per 100 g of food. The state of the food (raw, cooked, dried) greatly changes the content, which is why it is specified.

Animal products: Parmesan 31.1 g; cooked albacore tuna, steamed 30 g; skinless pan-fried chicken fillet 30.1 g; Emmental 27.9 g; cooked 10% fat minced beef 26.1 g; cooked salmon 23 g; cooked cod 23.1 g; cooked premium ham 20.8 g; hard-boiled egg 13.5 g.
Common dairy products: plain 0% fat fromage blanc 7.95 g; pasteurised semi-skimmed milk 3.19 g; plain yoghurt (average product) 3.88 g.
Pulses: dried lentils 25.4 g, cooked in water 9.02 g; dried chickpeas 20.5 g, cooked 8.31 g; cooked red kidney beans 9.63 g; whole dried soya beans 34.5 g.
Soya derivatives: plain tofu 13.4 g; tempeh 16.1 g.
Oilseeds and seeds: peanuts 22.8 g; almonds with skin 18.8 g; sunflower seeds 21.3 g; flax seeds 20.2 g; dried chia seeds 16.5 g; dried walnuts 13.3 g.
Cereals: rolled oats 13.3 g; raw quinoa 13.2 g (4.66 g cooked); standard dried pasta, cooked, 3.99 g.

Dried foods look very rich because they contain almost no water, but they are eaten cooked or in small quantities. For a fuller picture on the plant side, seeAre plant proteins sufficient?.

Fibre: what is it for and how much do you need?

Fibres are carbohydrates of plant origin that the small intestine neither digests nor absorbs. According to the definition used by ANSES, they have at least one of these properties: increasing stool production, stimulating fermentation in the colon, lowering fasting cholesterol or post-meal blood glucose.

Benchmarks vary between bodies:30 g per dayfor ANSES,25 g per dayfor EFSA. Their origin is detailed inSugar, salt, fats, carbohydrates and fibre: the daily benchmarks.

Soluble and insoluble fibre

According to the US National Library of Medicine (MedlinePlus), dietary fibresolubleattracts water and forms a gel during digestion, which slows it down. Its cited sources include oat bran, barley, nuts, seeds, beans, lentils, peas and certain fruits and vegetables. Insoluble fibreinsolubleadds bulk to stools and seems to help food move through the stomach and intestine more quickly. It is found in wheat bran, vegetables and wholegrain cereals.

Most foods contain both types: there is no need to count them separately, just vary your sources.

High-fibre foods: Ciqual contents

Still according to Ciqual 2020, in grams of dietary fibre per 100 g:

Seeds: dried chia 34.4 g; flax 27.3 g; sesame 14.9 g.
Bran and wholegrain cereals: wheat bran 42 g; rolled oats 10.2 g; raw spelt 10.7 g; wholemeal bread (T150 flour) 6.9 g; cooked wholewheat pasta 3.3 g; cooked brown rice 2.3 g (versus 1.9 g for cooked standard pasta).
Pulses: dried white beans 16.8 g, cooked 13.8 g; cooked red kidney beans 11.6 g; cooked chickpeas 8.2 g; cooked lentils 7.9 g.
Oilseeds and dried fruit: almonds with skin 12.5 g; hazelnuts 11.6 g; dried figs 9.72 g; dried apples 8.7 g; dates 7.3 g; prunes 5.1 g.
Vegetables: cooked artichoke 8.3 g; cooked Brussels sprouts 4.8 g; spinach cooked in water 3.5 g; raw carrot 2.7 g.
Fresh fruit: blackcurrant 5.8 g; blackberry 5.2 g; raspberry 4.3 g; avocado 3.6 g; pear with skin 2.9 g; orange 2.7 g; apple with skin 1.4 g.

"Source of" and "high in": what the regulation says

Regulation (EC) No 1924/2006 on nutrition and health claims sets the minimum thresholds in its annex:

Source of protein: at least 12% of the product's energy provided by protein;
High in protein: at least 20% of energy provided by protein;
Source of fibre: at least 3 g of fibre per 100 g, or 1.5 g per 100 kcal;
High in fibre: at least 6 g of fibre per 100 g, or 3 g per 100 kcal.

For protein, the threshold is calculated on energy, not weight, so it cannot be read directly from the gram contents above. For fibre, seeds, bran, beans, chickpeas and cooked lentils exceed 6 g per 100 g according to Ciqual.

Both high in protein and high in fibre

Pulses combine both: 100 g of cooked lentils provide 9.02 g of protein and 7.9 g of fibre, 100 g of cooked red kidney beans 9.63 g and 11.6 g. Seeds (flax, chia, sunflower) and oilseeds (almonds, hazelnuts) are also well placed, but more calorie-dense: count them in small handfuls or spoonfuls. Whole soya (34.5 g of protein and 13 g of fibre) and tempeh (16.1 g and 6.2 g) belong to the same family.

And satiety?

Several studies examine whether protein and fibre are more filling. A 2020 systematic review of people who are overweight or obese found that six out of ten studies concluded there was an effect of high protein intake on satiety, but the authors judge the evidence weak: protocols vary widely and many studies carry a risk of bias. For fibre, ANSES considers the data on the link with weight to be limited. Bear in mind that these effects remain uncertain and that no food has a guaranteed "appetite suppressant" effect, as detailed inNatural appetite suppressants and a flat stomach: what really works.

Increasing your intake in practice

Gradually replace a refined starchy food with its wholegrain version (bread, pasta, rice).
Add pulses to a salad, a soup or a slow-cooked dish, starting with small portions.
Keep the skin of fruit and potatoes, when well washed, where possible.
Plan a small handful of oilseeds or a spoonful of seeds rather than sugary snacking.
Make changes gradually: in case of digestive discomfort or a specific need, seek advice from a health professional.

For other nutrients, seeHigh-iron, zinc and magnesium foodsandHigh-vitamin C, D and omega-3 foods. On the transit side,Digestion and immunity: friendly foodscompletes the topic.

"High in protein" or "high in fibre" products

Bars, yoghurts, cereals or biscuits often carry these claims. They are governed by the thresholds above, but a product can meet them while remaining sweet, salty or highly processed. Check the ingredients list and the nutrition table, as explained inMarketing traps. On Yumiq, the product page shows the number of additives detected (harmless, to monitor or at risk), and the Yumiq-Score penalises controversial additives assessed by EFSA and ANSES.