In this article
- Protein powders with most fiber, ranked by base ingredient
- The processing ladder: flour, concentrate, isolate
- Why hemp and peanut powders run the other way
- Myth vs fact: pea protein and pea fiber
- Animal based powders: whey, egg white and gelatin
- A scoop for scoop supplement comparison
- Fiber per 10 grams of protein
- High fiber protein shakes from a zero fiber base
- What else the high fiber bases bring
- Label checks before you buy
- The texture catch with fiber rich powders
- Protein powder fiber: questions shoppers ask
- Sources
26 percent. That is the share of fiber in one single ingredient hemp protein powder, Terrasoul’s, which lists itself as 50 percent protein. Gram for gram, it outranks every other base in this guide.
Among protein powders with most fiber, the winners share one trait: they are milled from a seed or legume, not purified from it. Once a protein is refined into an isolate (a powder stripped down to mostly protein), the fiber is gone.
This guide sorts powders by what they are made of, using USDA FoodData Central and two single ingredient labels, so you can judge any tub by its first ingredient.
Protein powders with most fiber, ranked by base ingredient
Every figure below is per 100 grams of dry powder, so the bases compete on equal weight.
| Powder base | Fiber | Protein | Calories |
|---|---|---|---|
| Hemp protein powder (Terrasoul) | 26 g | 50 g | not listed |
| Soy flour, defatted | 17.5 g | 51.5 g | 327 |
| Peanut flour, defatted | 15.8 g | 52.2 g | 327 |
| Soy protein concentrate | 5.5 g | 63.6 g | 328 |
| Soy protein isolate | 0 g | 88.3 g | 335 |
| Pea protein isolate (NOW, per 33 g scoop scaled) | 0 g | 72.7 g | 364 |
| Whey protein isolate powder | 0 g | 58.1 g | 359 |
| Egg white, dried | 0 g | 81.1 g | 382 |
| Gelatin, unsweetened | 0 g | 85.6 g | 335 |
Three bases bring real fiber, one brings a little, and five bring none. The split has nothing to do with plant versus animal.
Soy appears on both ends of the table. The difference is how far the soybean was processed before it went into the bag.
The processing ladder: flour, concentrate, isolate
Soy shows the pattern most clearly because USDA tracks all three steps.
- Defatted soy flour: 17.5 g fiber and 51.5 g protein per 100 g
- Soy protein concentrate (alcohol extracted): 5.5 g fiber and 63.6 g protein
- Soy protein isolate: 0 g fiber and 88.3 g protein
Each step pushes protein higher and fiber lower. By the isolate stage, the powder is nearly nine tenths protein and the fiber line reads zero.
Calories barely move along the way, from 327 to 335 per 100 grams. What changes is the mix inside those calories, as carbohydrate, including fiber, gives way to protein.
The concentrate is the middle ground. It keeps a little fiber, about 1.7 grams per 30 gram scoop, while still delivering more protein per gram than soy flour.
The same logic applies to labels you can’t look up in USDA. Words like isolate or isolated in the ingredient list usually predict a fiber line near zero.
Why hemp and peanut powders run the other way
Hemp and peanut powders flip the ladder. Their powders carry more fiber per gram than the seeds you’d eat whole.
Raw peanuts have 8.5 grams of fiber per 100 grams, along with 49.2 grams of fat. Defatted peanut flour nearly doubles the fiber to 15.8 grams and doubles the protein to 52.2 grams, while dropping to 0.55 grams of fat.
Hemp works the same way. Hulled hemp seeds hold 4.0 grams of fiber per 100 grams, while the Terrasoul hemp protein powder lists 26 percent fiber.
So pulling out fat concentrates fiber, and pulling out carbohydrate removes it. That single rule explains most of the table.
Comparing a few tubs side by side before you buy? Our comparison charts line up popular powders by base ingredient, fiber and protein per scoop.
Myth vs fact: pea protein and pea fiber
Myth: pea protein powder carries the fiber that peas are known for.
Fact: a cup of cooked green peas has 8.8 grams of fiber, but NOW’s unflavored pea protein, made from yellow pea protein isolate alone, lists 0 grams in a 33 gram scoop.
The scoop does deliver 24 grams of protein and 8 milligrams of iron, which is 45 percent of the Daily Value. It simply isn’t a fiber food, whatever the pea on the label suggests.
Animal based powders: whey, egg white and gelatin
Animal powders sit at zero, as expected, since fiber only comes from plants. USDA lists 0 grams for whey protein isolate powder, dried egg white and unsweetened gelatin, the cooked form of collagen.
They earn their place for other reasons. Whey isolate powder carries 698 milligrams of calcium per 100 grams, and dried egg white packs 81.1 grams of protein with no fat.
Watch the sodium on these. Dried egg white lists 1,280 milligrams per 100 grams, and soy protein isolate 1,005 milligrams, so a heaping double scoop adds up.
A scoop for scoop supplement comparison
Most people measure in scoops, not 100 gram portions. Here is what a 30 gram scoop of each base delivers, with fiber as a share of the FDA’s 28 gram Daily Value.
| 30 g scoop | Fiber | % DV fiber | Protein |
|---|---|---|---|
| Hemp protein powder | 7.8 g | 28% | 15.0 g |
| Defatted soy flour | 5.3 g | 19% | 15.5 g |
| Defatted peanut flour | 4.7 g | 17% | 15.7 g |
| Soy protein concentrate | 1.7 g | 6% | 19.1 g |
| Soy protein isolate | 0 g | 0% | 26.5 g |
| Whey protein isolate | 0 g | 0% | 17.4 g |
| Dried egg white | 0 g | 0% | 24.3 g |
The trade is plain. Fiber rich bases give you roughly 15 grams of protein per scoop, while isolates give you 17 to 27 grams and no fiber at all.
Fiber per 10 grams of protein
Another way to compare is to ask how much fiber rides along with each 10 grams of protein.
- Hemp protein powder: 5.2 g of fiber
- Defatted soy flour: 3.4 g
- Defatted peanut flour: 3.0 g
- Soy protein concentrate: 0.9 g
- Every isolate, egg white and gelatin: 0 g
Mayo Clinic puts daily fiber needs at about 25 grams for women and 38 grams for men up to age 50. One hemp based scoop covers close to a third of the lower figure before you add any fruit.
If your goal is 25 grams of protein from a shake, a hemp base would bring about 13 grams of fiber along with it. An isolate base would bring none, and you’d need to add the fiber yourself.
High fiber protein shakes from a zero fiber base
A zero fiber isolate is still a fine starting point. The fiber just has to come from what you blend in.
Here is one shake, built on 30 grams of soy protein isolate, using FoodData Central values:
| Ingredient | Fiber | Protein |
|---|---|---|
| Soy protein isolate, 30 g | 0 g | 26.5 g |
| Chia seeds, 10 g | 3.4 g | 1.7 g |
| Ground flaxseed, 10 g | 2.7 g | 1.8 g |
| Raspberries, 100 g | 6.5 g | 1.2 g |
| Total | 12.7 g | 31.2 g |
That shake reaches 45 percent of the fiber Daily Value with no added fiber ingredients at all. The raspberries alone do half the work.
A second route skips the fruit. Blend 30 grams of hemp protein powder with 15 grams of defatted peanut flour for about 10.2 grams of fiber and 22.8 grams of protein, with a peanut flavor many people already like.
Want more blender ideas that stack seeds, berries and grains? Our recipe eBooks are full of high fiber shakes and smoothie bowls.
What else the high fiber bases bring
The fiber rich powders carry minerals that their refined cousins sometimes lose or gain in odd ways.
- Peanut flour: 370 mg of magnesium per 100 g, with just 180 mg of sodium
- Defatted soy flour: 9.24 mg of iron and 2,384 mg of potassium per 100 g
- Soy protein concentrate: 10.8 mg of iron with only 3 mg of sodium
Soy protein isolate holds more iron still, at 14.5 milligrams per 100 grams, but it also carries over 1,000 milligrams of sodium. The concentrate gives you most of that iron with almost none of the salt.
Label checks before you buy
Use this short checklist on any tub, whatever the front of the package promises:
- Read the first ingredient: flour, seed or whole powder beats isolate for fiber
- Check the serving weight in grams, since scoop sizes differ from tub to tub
- Divide fiber by protein to compare tubs with different scoop sizes
- Scan for fiber that was added separately, such as inulin or acacia, which shows up further down the list
- Look at sodium per scoop, especially for soy isolate and egg white bases
If you’re adding fiber rich powders to a diet that has been light on fiber, our gut health guides explain how to raise your intake without discomfort.
The texture catch with fiber rich powders
The top fiber powders come with a trade off worth knowing. Terrasoul describes its hemp fiber as 90 percent insoluble and 10 percent soluble.
Mayo Clinic explains that insoluble fiber adds bulk to stool and helps material move through the digestive system, while soluble fiber, found in oats, peas and beans, forms a gel that can help lower cholesterol and blood sugar.
That matters most for people who use a shake as their main fiber source. A day built on hemp shakes and few other plants leans heavily toward one fiber type.
So a hemp shake is excellent for regularity but does less of the soluble fiber work. Blending in a spoonful of oats gives you both kinds in one glass.
Protein powder fiber: questions shoppers ask
Which protein powder has the most fiber?
Hemp protein powder usually leads. Terrasoul’s single ingredient hemp powder lists 26 percent fiber, about 7.8 grams in a 30 gram scoop.
Does soy protein isolate have fiber?
No. USDA lists 0 grams of fiber per 100 grams of soy protein isolate, while defatted soy flour has 17.5 grams.
Is peanut flour a good protein powder?
Yes, for fiber and protein together. Defatted peanut flour has 52.2 grams of protein and 15.8 grams of fiber per 100 grams, with very little fat.
Do whey or collagen powders contain fiber?
No. Whey isolate, dried egg white and gelatin all show 0 grams of fiber in USDA data, because fiber only comes from plants.
How can I tell if a protein powder has fiber?
Check the first ingredient. A seed or legume flour usually brings fiber, while the word isolate usually means 0 grams.
How much fiber can a protein shake provide?
Quite a lot. A shake with 30 grams of soy isolate, 10 grams each of chia and flax, and 100 grams of raspberries has about 12.7 grams of fiber.
Is soy protein concentrate higher in fiber than isolate?
Yes. Alcohol extracted soy protein concentrate has 5.5 grams of fiber per 100 grams, while the isolate has none.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central” (soy flour, defatted 174275; soy protein concentrate, alcohol extraction 172447; soy protein isolate 174276; peanut flour, defatted 174267; peanuts, raw 172430; whey protein powder isolate 173177; egg white, dried 172204; gelatins, dry powder 169599; hemp seed, hulled 170148; green peas; chia; flaxseed; raspberries 167755). 2026. fdc.nal.usda.gov
- Terrasoul Superfoods. “Hemp Protein (50% Protein)” product specifications. 2026. terrasoul.com
- NOW Foods. “Pea Protein, Unflavored Powder” Supplement Facts and ingredients. 2026. nowfoods.com
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. 2025. mayoclinic.org
