High-Protein, High-Carb Foods

This guide lists 21 high-protein, high-carb foods. They contain at least 25% of calories from protein and at least 45% from carbohydrates. Nutrition information is obtained from Nutrition Value & USDA FoodData Central. As always, nutrition facts can vary between brands, so check individual products for the most accurate nutrition information.

You may also be interested in our articles High-Protein, Low-Fat Foods & High-Protein, Low-Carb Foods.

The list is organized in this order:

1. Highest percent of calories from protein
2. If the percent of calories from protein is equivalent, the food with the higher percent of calories from carbohydrates is listed first
3. If the percent of calories from protein & carbohydrates are equivalent, the lower calorie food is listed first

Serving sizes are standardized as follows:

• Legumes, cooked: 100 g
• Legume pasta, dry: 57 g
• Milk: 8 oz
• Yogurt: 5.5 oz

High-protein, high-carb foods list

1. Non-fat milk

• Per 8 oz: 83 calories, 8.4 g protein, 0.2 g fat, 12 g carbohydrates
• 43% of calories from protein, 2% of calories from fat, 55% of calories from carbohydrates

2. Yogurt, non-fat, plain

• Per 5.5 oz: 87 calories, 8.9 g protein, 0.3 g fat, 12 g carbohydrates
• 41% of calories from protein, 3% of calories from fat, 56% of calories from carbohydrates

3. Non-fat soy milk, plain

• Per 8 oz: 64 calories, 5.6 g protein, 0.1 g fat, 9.4 g carbohydrates
• 39% of calories from protein, 1% of calories from fat, 60% of calories from carbohydrates

4. Great northern beans, cooked

• Per 100 g: 118 calories, 8.3 g protein, 0.5 g fat, 21 g carbohydrates
• 36% of calories from protein, 4% of calories from fat, 60% of calories from carbohydrates

5. Lima beans, cooked

• Per 100 g: 115 calories, 7.8 g protein, 0.4 g fat, 21 g carbohydrates
• 35% of calories from protein, 4% of calories from fat, 61% of calories from carbohydrates

6. Black beans, cooked

• Per 100 g: 132 calories, 8.9 g protein, 0.5 g fat, 24 g carbohydrates
• 35% of calories from protein, 5% of calories from fat, 60% of calories from carbohydrates

7. Green peas, cooked

• Per 100 g: 84 calories, 5.4 g protein, 0.2 g fat, 16 g carbohydrates
• 34% of calories from protein, 3% of calories from fat, 63% of calories from carbohydrates

8. Kidney beans, cooked

• Per 100 g: 127 calories, 8.7 g protein, 0.5 g fat, 23 g carbohydrates
• 34% of calories from protein, 4% of calories from fat, 62% of calories from carbohydrates

9. White beans, cooked

• Per 100 g: 139 calories, 9.7 g protein, 0.4 g fat, 25 g carbohydrates
• 33% of calories from protein, 3% of calories from fat, 64% of calories from carbohydrates

10. Fava beans, cooked

• Per 100 g: 110 calories, 7.6 g protein, 0.4 g fat, 20 g carbohydrates
• 33% of calories from protein, 4% of calories from fat, 63% of calories from carbohydrates

11. Navy beans, cooked

• Per 100 g: 140 calories, 8.2 g protein, 0.6 g fat, 26 g carbohydrates
• 33% of calories from protein, 5% of calories from fat, 62% of calories from carbohydrates

12. Pinto beans, cooked

• Per 100 g: 143 calories, 9 g protein, 0.7 g fat, 26 g carbohydrates
• 33% of calories from protein, 5% of calories from fat, 62% of calories from carbohydrates

13. Low-fat yogurt, plain

• Per 5.5 oz: 98 calories, 8.2 g protein, 2.4 g fat, 11 g carbohydrates
• 33% of calories from protein, 22% of calories from fat, 45% of calories from carbohydrates

14. Lentil pasta, dry

• Per 57 g: 203 calories, 14 g protein, 1 g fat, 36 g carbohydrates
• 32% of calories from protein, 5% of calories from fat, 63% of calories from carbohydrates

15. 1% milk

• Per 8 oz: 98 calories, 7.7 g protein, 2.2 g fat, 12 g carbohydrates
• 32% of calories from protein, 20% of calories from fat, 48% of calories from carbohydrates

16. Chickpea pasta, dry

• Per 57 g: 190 calories, 14 g protein, 3.5 g fat, 32 g carbohydrates
• 31% of calories from protein, 17% of calories from fat, 52% of calories from carbohydrates

17. Adzuki beans, cooked

• Per 100 g: 128 calories, 7.5 g protein, 0.1 g fat, 25 g carbohydrates
• 30% of calories from protein, 1% of calories from fat, 69% of calories from carbohydrates

18. Black bean pasta, dry

• Per 57 g: 214 calories, 12 g protein, 1 g fat, 38 g carbohydrates
• 30% of calories from protein, 5% of calories from fat, 65% of calories from carbohydrates

19. Lentils, cooked

• Per 100 g: 116 calories, 9 g protein, 0.4 g fat, 20 g carbohydrates
• 27% of calories from protein, 3% of calories from fat, 70% of calories from carbohydrates

20. Garbanzo beans, cooked

• Per 100 g: 164 calories, 8.9 g protein, 2.6 g fat, 27 g carbohydrates
• 26% of calories from protein, 17% of calories from fat, 57% of calories from carbohydrates

21. Black bean dip

• Per 100 g: 78 calories, 3.1 g protein, 0 g fat, 13 g carbohydrates
• 25% of calories from protein, 0% of calories from fat, 75% of calories from carbohydrates

Table: high-protein, high-carb foods

Food	Serving Size	Calories (kcal)	Protein (g) (% of kcal)	Fat (g) (% of kcal)	Carbs (g) (% of kcal)
Non-fat milk	8 oz	83	8.4 g (43%)	0.2 g (2%)	12 g (55%)
Non-fat yogurt, plain	5.5 oz	87	8.9 g (41%)	0.3 g (3%)	12 g (56%)
Non-fat soy milk, plain	8 oz	64	5.6 g (39%)	0.1 g (1%)	9.4 g (60%)
Great northern beans, cooked	100 g	118	8.3 g (36%)	0.5 g (4%)	21 g (60%)
Lima beans, cooked	100 g	115	7.8 g (35%)	0.4 g (4%)	21 g (61%)
Black beans, cooked	100 g	132	8.9 g (35%)	0.5 g (5%)	24 g (60%)
Green peas, cooked	100 g	84	5.4 g (34%)	0.2 g (3%)	16 g (63%)
Kidney beans, cooked	100 g	127	8.7 g (34%)	0.5 g (4%)	23 g (62%)
White beans, cooked	100 g	139	9.7 g (33%)	0.4 g (3%)	25 g (64%)
Fava beans, cooked	100 g	110	7.6 g (33%)	0.4 g (4%)	20 g (63%)
Navy beans, cooked	100 g	140	8.2 g (33%)	0.6 g (5%)	26 g (62%)
Pinto beans, cooked	100 g	143	9 g (33%)	0.7 g (5%)	26 g (62%)
Low-fat yogurt, plain	5.5 oz	98	8.2 g (33%)	2.4 g (22%)	11 g (45%)
Lentil pasta, dry	57 g	203	14 g (32%)	1 g (5%)	36 g (63%)
1% milk	8 oz	98	7.7 g (32%)	2.2 g (20%)	12 g (48%)
Chickpea pasta, dry	57 g	190	14 g (31%)	3.5 g (17%)	32 g (52%)
Adzuki beans, cooked	100 g	128	7.5 g (30%)	0.1 g (1%)	25 g (69%)
Black bean pasta, dry	57 g	214	12 g (30%)	1 g (5%)	38 g (65%)
Lentils, cooked	100 g	116	9 g (27%)	0.4 g (3%)	20 g (70%)
Garbanzo beans, cooked	100 g	164	8.9 g (26%)	2.6 g (17%)	27 g (57%)
Black bean dip	100 g	78	3.1 g (25%)	0 g (0%)	13 g (75%)

What are the benefits of high-protein, high-carb foods?

High-protein high-carb foods are often recommended for athletes and people involved in endurance and strength training activities.

Both protein and carbohydrates are essential for exercise performance and recovery. Eating too little of either macronutrient will impair your ability to maintain energy levels during exercise, build new muscle, repair damaged muscle tissue, and replenish your glycogen stores after exercise.

Benefits of high-carb foods

The body prefers to use carbohydrates during exercise because they are quickly converted to ATP for energy (1). By eating enough carbohydrates (or slightly more) to fuel your workout, you ensure that your diet won’t be a limiting factor for training hard and that your body won’t break down muscle tissue for energy.

Additionally, carbohydrates promote insulin secretion and increase glycogen stores, which are necessary for anabolism (i.e. muscle growth!).

Carbohydrates also reduce cortisol production. Cortisol is a stress hormone that can promote muscle catabolism, interfere with sleep, and inhibit recovery. Eating enough carbohydrates prevents the negative effects of cortisol and can enhance sleep, recovery, and training adaptations (2, 3).

Benefits of high-protein foods

A high-protein diet helps to preserve muscle tissue, build new muscle tissue, and support several different metabolic processes in the body. Increasing your lean mass is important for metabolic health and osteoporosis prevention (4).

What are the risks of a high-protein, high-carb diet?

In the absence of caloric surplus, physical inactivity, kidney disease, and metabolic disorders, a high-protein, high-carb diet doesn’t have many risks and can be a nutritionally adequate diet for most people.

To ensure nutritional adequacy, it’s important to choose less-processed complex carbohydrates, like whole grains, fruits, vegetables, and legumes, since they contain more fiber, vitamins, minerals, and antioxidants compared to more processed carbohydrates and simple sugars, like white bread, white rice, and sugary foods and beverages. 

Foods with a high glycemic index or high glycemic load are less satiating which may lead to overeating and weight gain. These foods may also promote abnormal blood sugar spikes (a moderate rise in blood sugar is normal) which can contribute to the development of type 2 diabetes over time, especially in the context of being overweight and having a sedentary lifestyle (5).

Some disease states, like diabetes, may be better managed with a more moderate-carbohydrate diet, while kidney disease is often managed with a lower-protein diet. For your individual nutrition goals, it’s important to consult a qualified health practitioner, like a dietitian or physician.

How much protein should you eat each day?

The recommended intake of protein according to the Acceptable Macronutrient Distribution Range (AMDR) is 10-35% of total calories. For example, if you eat 2000 calories daily, an appropriate amount of protein is 200-700 calories or 50-175 grams daily.

A more precise way to calculate your protein needs is based on your weight. Most people benefit from eating 1.2-2.0 grams per kilogram (g/kg) of body weight. Our guide on recommended protein intake can help you determine your individual protein needs based on your lifestyle.

How much carbohydrate should you eat each day?

The recommended intake of carbohydrates according to the Acceptable Macronutrient Distribution Range (AMDR) is 45-65% of total calories. For example, if you eat 2000 calories daily, an appropriate amount of carbs is 900-1300 calories or 225-325 grams daily.

A more precise way to calculate your carbohydrate needs is based on your weight and the intensity and duration of physical activity. Most people benefit from eating 3-5 g/kg of body weight, but those engaging in higher-intensity or longer-duration activities may require 6-12 g/kg (6). For example, if you weigh 150 lbs (or 68 kg), you would need 204-340 g/day of carbohydrates for low- to moderate-intensity activity (3-5 g/kg).

People with diabetes or other metabolic disorders may have different carbohydrate needs and should discuss this with a dietitian or other qualified health professional.

Which foods are high in protein and carbohydrates but low in fat?

Foods high in protein and carbohydrates but low in fat include non-fat & low-fat dairy (milk and yogurt), non-fat soymilk, legumes (beans, peas, and lentils), and pasta made from legumes.

Other healthy carbohydrate foods to include in a high-carb diet

Healthy carbohydrates have a low- to moderate-glycemic index which means they are digested slowly and don’t cause a rapid rise in your blood sugar level. This is because they contain fiber and usually a bit of protein which take longer to digest than pure carbohydrate foods, like white bread and simple sugars.

Some healthy carbohydrates to include in your diet include starchy vegetables (sweet potatoes, carrots, parsnips, and corn), winter squash (butternut, spaghetti, acorn, and pumpkin), fruit (fresh, frozen, and dried), 100% fruit juice, whole grains (pasta, bread, crackers, brown rice, rice cakes, oats, and millet), pseudo-grains (buckwheat, amaranth, wild rice, and quinoa), couscous, and popcorn.

More high-protein food guides

• High-Protein, Low-Carb Foods
• High-Protein, Low-Fat Foods
• High-Protein Milk
• High-Protein Vegan Snacks
• High-Protein Dairy-Free Snacks
• Protein Content of Foods
• Vegan Protein Sources Chart

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