When most people buy protein powder, the first thing they look at is the protein content. But protein isn't the only thing worth checking.
If you are also trying to get more fibre into your diet, you might be wondering: what protein powder has the highest fibre?
The answer depends on the type of protein and how it has been processed. In general, plant-based proteins tend to contain more fibre than dairy-based protein powders, with hemp protein being one of the better options for getting both protein and fibre in the same product.
Protein and Fibre Are Not the Same Thing
Protein and fibre have different jobs in the body, so it's important not to confuse the two.
Protein provides amino acids that your body needs to maintain and build muscle and support many other functions. Fibre is a type of carbohydrate that isn't fully digested and is an important part of a healthy diet.
A protein powder can be high in protein but contain very little fibre.
This is particularly common with protein isolates, which are processed to remove much of the other components of the original food and concentrate the protein.
Which Protein Has the Most Fibre?
If fibre is important to you, hemp protein is worth looking at.
Hemp protein is made from hemp seeds and, depending on how it is processed, can retain a significant amount of the naturally occurring fibre from the seed.
This is one of the main differences between hemp protein and highly refined protein isolates.
Hemp Protein
Hemp protein naturally contains protein and fibre, making it an interesting option for people who want a more plant-based source of protein.
The exact fibre content can vary between brands and products, so always check the nutrition information on the package.
Hemp protein can also be easily added to smoothies, oats, yoghurt alternatives and homemade protein recipes.
Pea Protein
Pea protein has become very popular, particularly among people following a vegan or vegetarian diet.
It is a good source of plant protein, but there is an important difference between pea protein and pea protein isolate.
When peas are processed to produce a protein isolate, some of the fibre is removed. As a result, pea protein isolate can have considerably less fibre than less-refined plant protein products.
Rice Protein
Rice protein is another plant-based option. It is often used on its own or combined with other plant proteins to create a more varied amino acid profile.
Like pea protein, the amount of fibre depends on how the product has been processed.
Whey Protein
Whey protein is naturally low in fibre.
Whey protein isolate is particularly concentrated, with much of the non-protein material removed during processing. This makes it a popular choice for people who want a high-protein, low-carbohydrate product, but it isn't a significant source of dietary fibre.
So, if you're choosing protein powder specifically because you want additional fibre, plant protein is generally worth considering.
Why Choose a Protein With Fibre?
Most people should get their fibre from a variety of foods such as vegetables, fruit, legumes, whole grains, nuts and seeds.
However, choosing a protein powder that naturally contains some fibre can be a convenient addition to your daily diet.
It can be especially useful when you're making a smoothie or breakfast and want to combine several nutrients in one meal.
For example, you could blend plant protein with berries, banana, oats and your preferred milk for a simple breakfast or post-workout shake.
Pure Product Australia Plant Protein
At Pure Product Australia, we believe protein powder should fit easily into everyday life.
Our plant protein is an option for people looking for a dairy-free, plant-based protein source. It can be mixed into shakes or used in everyday recipes such as smoothies, overnight oats and protein pancakes.
If fibre is important to you, don't just look at the large protein number on the front of the bag. Take a look at the nutrition panel and check how much protein and dietary fibre you are actually getting per serving.
That gives you a much better idea of what you're putting into your diet.
Hemp Protein vs Pea Protein
There isn't one protein powder that is right for everyone.
If your priority is fibre, hemp protein can be a useful choice because it naturally contains fibre.
If your main priority is getting a highly concentrated source of protein, pea protein isolate may be more suitable.
It really comes down to what you want from your protein powder.
| Hemp Protein | Pea Protein Isolate | |
|---|---|---|
| Plant-based | Yes | Yes |
| Vegan | Yes | Yes |
| Dairy-free | Yes | Yes |
| Protein | Yes | Yes |
| Naturally contains fibre | Yes | Usually less |
| Easy to add to smoothies | Yes | Yes |
| Suitable for cooking and baking | Yes | Yes |
Always check the nutrition panel of the particular product you're buying, as nutritional values can vary between brands.
How to Add Plant Protein to Your Day
Plant protein doesn't have to mean making complicated recipes.
Try adding it to your morning smoothie, mixing it into overnight oats, or using it in homemade protein balls.
You can also add plant protein to pancakes or other baking recipes where the flavour works with the ingredients.
This makes it easier to increase your protein intake without having to completely change what you normally eat.
Frequently Asked Questions
What protein powder has the highest fibre?
Hemp protein is generally one of the higher-fibre options among protein powders. The actual amount depends on the product and how the protein has been processed, so check the nutrition panel before comparing products.
Does whey protein contain fibre?
Whey protein generally contains very little dietary fibre. Whey protein is primarily used as a concentrated source of dairy protein rather than as a source of fibre.
Is plant protein high in fibre?
Some plant proteins are naturally good sources of fibre, particularly less-refined proteins such as hemp. However, not every plant protein powder is high in fibre.
Is hemp protein a good source of protein and fibre?
Yes. Hemp protein naturally provides both protein and fibre, which is one reason it is popular among people looking for a plant-based protein option.
Should I choose protein powder based on fibre?
It depends on your goals. If you already get plenty of fibre from your normal diet, fibre may not be an important factor when choosing protein powder. If you're looking for a convenient way to add some additional fibre alongside your protein, a less-refined plant protein may be worth considering.
Final Thoughts
There is a big difference between a protein powder that is simply high in protein and one that also provides fibre.
Hemp protein is one of the plant-based protein options naturally containing both protein and fibre, while highly refined protein isolates generally contain less fibre.
When choosing your next protein powder, take a few seconds to look beyond the protein number. Check the full nutrition panel, ingredients and serving size.
If you're looking for a plant-based protein to add to smoothies, breakfast or everyday recipes, Pure Product Australia Plant Protein is an option worth exploring.