Protein and Fiber Finder · The GLP-1 Answer Companionglp1.nexagenlabs.com/protein
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Protein and Fiber Finder
Foods sorted by protein per bite, filtered by how you feel that day and by diet.
Values are US Department of Agriculture measurements, the same values printed in Tables 11.1 and 11.2 and Appendix B of the book. Sorted by protein per 100 calories (kcal), the measure chapter 11 uses for eating when appetite is small.
Protein and Fiber Finder
| Food | Serving | Protein g | kcal | Protein per 100 kcal | Fiber g | Fat g | Suits |
|---|---|---|---|---|---|---|---|
| Tuna, light, canned in water | 3 oz (85 g) | 16.5 | 73 | 22.6 | 0.0 | 0.8 | DF LC |
| Tuna, yellowfin, cooked | 3 oz (85 g) | 24.8 | 110 | 22.4 | 0.0 | 0.5 | DF LC |
| Cod, cooked | 3 oz (85 g) | 19.4 | 89 | 21.7 | 0.0 | 0.7 | DF LC |
| Turkey breast, meat only, roasted | 3 oz (85 g) | 25.1 | 116 | 21.7 | 0.0 | 1.7 | DF LC |
| Crab, blue, cooked | 3 oz (85 g) | 15.2 | 71 | 21.5 | 0.0 | 0.6 | DF LC |
| Egg whites (raw weight) | 2 large (66 g) | 7.2 | 34 | 21.0 | 0.0 | 0.1 | V DF LC |
| Tilapia, cooked | 3 oz (85 g) | 22.2 | 109 | 20.4 | 0.0 | 2.2 | DF LC |
| Halibut, cooked | 3 oz (85 g) | 19.2 | 94 | 20.3 | 0.0 | 1.4 | DF LC |
| Shrimp, cooked | 3 oz (85 g) | 19.4 | 101 | 19.1 | 0.0 | 1.4 | DF LC |
| Chicken breast, roasted | 3 oz (85 g) | 26.4 | 140 | 18.8 | 0.0 | 3.0 | DF LC |
| Scallops, steamed | 3 oz (85 g) | 17.5 | 94 | 18.5 | 0.0 | 0.7 | DF LC |
| Pork tenderloin, lean, roasted | 3 oz (85 g) | 22.2 | 122 | 18.3 | 0.0 | 3.0 | DF LC |
| Greek yogurt, plain, nonfat | 1 container (170 g) | 17.3 | 100 | 17.3 | 0.0 | 0.7 | V LC |
| Cottage cheese, 1% fat | ½ cup (113 g) | 14.0 | 81 | 17.2 | 0.0 | 1.2 | V LC |
| Ham, sliced, 96% fat-free | 2 slices (46 g) | 7.8 | 46 | 16.9 | 0.0 | 1.6 | DF LC |
| Beef top sirloin, lean, broiled | 3 oz (85 g) | 26.0 | 156 | 16.7 | 0.0 | 4.9 | DF LC |
| Salmon, pink, canned, drained | 3 oz (85 g) | 19.6 | 117 | 16.7 | 0.0 | 4.3 | DF LC |
| Trout, rainbow, farmed, cooked | 3 oz (85 g) | 20.2 | 143 | 14.2 | 0.0 | 6.3 | DF LC |
| Chicken thigh, meat only, roasted | 3 oz (85 g) | 21.0 | 152 | 13.8 | 0.0 | 6.9 | DF LC |
| Greek yogurt, plain, lowfat | 1 container (200 g) | 19.9 | 146 | 13.6 | 0.0 | 3.8 | V LC |
| Ground beef, 93% lean, broiled | 3 oz (85 g) | 22.3 | 164 | 13.6 | 0.0 | 7.6 | DF LC |
| Cottage cheese, 2% fat | ½ cup (113 g) | 11.8 | 92 | 12.9 | 0.0 | 2.6 | V LC |
| Spinach, cooked | ½ cup (90 g) | 2.7 | 21 | 12.9 | 2.2 | 0.2 | V DF LC |
| Ground turkey, 93% lean, cooked | 3 oz (85 g) | 23.0 | 181 | 12.7 | 0.0 | 9.8 | DF LC |
| Sardines, canned in oil, drained | 3 oz (85 g) | 20.9 | 177 | 11.8 | 0.0 | 9.7 | DF LC |
| Tofu, soft | ½ cup (124 g) | 8.9 | 76 | 11.8 | 0.2 | 4.6 | V DF LC |
| Tofu, firm | ½ cup (126 g) | 11.4 | 98 | 11.6 | 1.1 | 5.3 | V DF LC |
| Salmon, farmed, cooked | 3 oz (85 g) | 18.8 | 175 | 10.7 | 0.0 | 10.5 | DF LC |
| Soybeans, cooked | ½ cup (86 g) | 15.7 | 148 | 10.6 | 5.2 | 7.7 | V DF LC |
| Tempeh | ½ cup (83 g) | 16.8 | 159 | 10.6 | n/a | 8.9 | V DF LC |
| Milk, nonfat | 1 cup (245 g) | 8.3 | 83 | 9.9 | 0.0 | 0.2 | V |
| Edamame, prepared | ½ cup (78 g) | 9.2 | 94 | 9.8 | 4.0 | 4.0 | V DF LC |
| Mozzarella, part-skim | 1 oz (28 g) | 6.9 | 72 | 9.6 | 0.0 | 4.5 | V LC |
| Collards, cooked | ½ cup (95 g) | 2.6 | 31 | 8.4 | 3.8 | 0.7 | V DF LC |
| Ricotta, part-skim | ½ cup (124 g) | 14.1 | 171 | 8.3 | 0.0 | 9.8 | V LC |
| Yogurt, plain, low fat | 1 cup (245 g) | 12.9 | 154 | 8.3 | 0.0 | 3.8 | V |
| Egg, hard-boiled | 1 large (50 g) | 6.3 | 78 | 8.1 | 0.0 | 5.3 | V DF LC |
| Oat bran, cooked | 1 cup (219 g) | 7.0 | 88 | 8.0 | 5.7 | 1.9 | V DF |
| Cauliflower, cooked | ½ cup (62 g) | 1.1 | 14 | 7.9 | 1.4 | 0.3 | V DF LC |
| Lentils, cooked | ½ cup (99 g) | 8.9 | 115 | 7.8 | 7.8 | 0.4 | V DF |
| Brussels sprouts, cooked | ½ cup (78 g) | 2.0 | 28 | 7.1 | 2.0 | 0.4 | V DF LC |
| Split peas, cooked | ½ cup (98 g) | 8.2 | 116 | 7.1 | 8.1 | 0.4 | V DF |
| Broccoli, cooked | ½ cup (78 g) | 1.9 | 27 | 7.0 | 2.6 | 0.3 | V DF LC |
| Swiss cheese | 1 oz (28 g) | 7.7 | 112 | 6.9 | 0.0 | 8.9 | V LC |
| Kidney beans, cooked | ½ cup (89 g) | 7.7 | 112 | 6.8 | 5.7 | 0.4 | V DF |
| Parmesan, grated | 2 tbsp (10 g) | 2.8 | 42 | 6.8 | 0.0 | 2.7 | V LC |
| Black beans, cooked | ½ cup (86 g) | 7.6 | 114 | 6.7 | 7.5 | 0.5 | V DF |
| Egg, scrambled | 1 large (61 g) | 6.1 | 91 | 6.7 | 0.0 | 6.7 | V DF LC |
| Kale, cooked | ½ cup (65 g) | 1.2 | 18 | 6.7 | 1.3 | 0.3 | V DF LC |
| Green peas, cooked | ½ cup (80 g) | 4.1 | 62 | 6.6 | 3.6 | 0.2 | V DF |
| Milk, 2% fat | 1 cup (244 g) | 8.1 | 122 | 6.6 | 0.0 | 4.9 | V |
| Pinto beans, cooked | ½ cup (86 g) | 7.7 | 122 | 6.3 | 7.7 | 0.6 | V DF |
| Soymilk, unfortified | 1 cup (243 g) | 7.9 | 131 | 6.1 | 1.5 | 4.2 | V DF |
| Navy beans, cooked | ½ cup (91 g) | 7.5 | 127 | 5.9 | 9.6 | 0.6 | V DF |
| Cheddar cheese | 1 oz (28 g) | 6.5 | 115 | 5.7 | 0.0 | 9.5 | V LC |
| Hemp seeds, hulled | 3 tbsp (30 g) | 9.5 | 166 | 5.7 | 1.2 | 14.7 | V DF LC |
| Artichoke, cooked | 1 medium (120 g) | 3.5 | 64 | 5.5 | 6.8 | 0.4 | V DF |
| Green beans, cooked | ½ cup (63 g) | 1.2 | 22 | 5.5 | 2.0 | 0.2 | V DF LC |
| Chickpeas, cooked | ½ cup (82 g) | 7.3 | 134 | 5.4 | 6.2 | 2.1 | V DF |
| Feta cheese | 1 oz (28 g) | 4.0 | 75 | 5.4 | 0.0 | 6.0 | V LC |
| Pumpkin seeds, dried | 1 oz (28 g) | 8.6 | 159 | 5.4 | 1.7 | 14.0 | V DF LC |
| Whole-wheat bread | 1 slice (32 g) | 4.0 | 81 | 4.9 | 1.9 | 1.1 | V DF |
| Hummus | 2 tbsp (30 g) | 2.4 | 50 | 4.8 | 1.8 | 2.9 | V DF LC |
| Peanuts, dry-roasted | 1 oz (28 g) | 6.9 | 167 | 4.1 | 2.4 | 14.1 | V DF LC |
| Whole-wheat pasta, cooked | 1 cup (117 g) | 7.0 | 174 | 4.0 | 4.6 | 2.0 | V DF |
| Beets, cooked | ½ cup (85 g) | 1.4 | 37 | 3.8 | 1.7 | 0.1 | V DF LC |
| Almonds | 1 oz (28 g) | 6.0 | 164 | 3.7 | 3.5 | 14.2 | V DF LC |
| Bulgur, cooked | 1 cup (182 g) | 5.6 | 151 | 3.7 | 8.2 | 0.4 | V DF |
| Peanut butter, smooth | 2 tbsp (32 g) | 7.1 | 191 | 3.7 | 1.6 | 16.4 | V DF LC |
| Pistachios, dry-roasted | 1 oz (28 g) | 6.0 | 162 | 3.7 | 2.9 | 13.1 | V DF LC |
| Quinoa, cooked | 1 cup (185 g) | 8.1 | 222 | 3.7 | 5.2 | 3.5 | V DF |
| Oatmeal, cooked in water | 1 cup (234 g) | 5.9 | 166 | 3.6 | 4.0 | 3.5 | V DF |
| Flaxseed, ground | 1 tbsp (7 g) | 1.3 | 37 | 3.5 | 1.9 | 3.0 | V DF LC |
| Almond butter | 2 tbsp (32 g) | 6.7 | 196 | 3.4 | 3.3 | 17.7 | V DF LC |
| Chia seeds | 1 oz (28 g) | 4.7 | 138 | 3.4 | 9.8 | 8.7 | V DF |
| Popcorn, air-popped | 3 cups (24 g) | 3.1 | 93 | 3.3 | 3.5 | 1.1 | V DF |
| Sunflower seeds, dry-roasted | 1 oz (28 g) | 5.5 | 165 | 3.3 | 3.2 | 14.2 | V DF LC |
| Blackberries | 1 cup (144 g) | 2.0 | 62 | 3.2 | 7.6 | 0.7 | V DF |
| Cashews, dry-roasted | 1 oz (28 g) | 4.3 | 163 | 2.7 | 0.9 | 13.0 | V DF LC |
| Potato, baked, with skin | 1 medium (173 g) | 4.3 | 161 | 2.7 | 3.8 | 0.2 | V DF |
| Raspberries | 1 cup (123 g) | 1.5 | 64 | 2.3 | 8.0 | 0.8 | V DF |
| Walnuts | 1 oz (28 g) | 4.3 | 185 | 2.3 | 1.9 | 18.4 | V DF LC |
| Brown rice, cooked | 1 cup (202 g) | 5.5 | 248 | 2.2 | 3.2 | 1.9 | V DF |
| Carrots, cooked | ½ cup (78 g) | 0.6 | 27 | 2.2 | 2.3 | 0.1 | V DF LC |
| Sweet potato, baked | 1 medium (114 g) | 2.3 | 103 | 2.2 | 3.8 | 0.2 | V DF |
| Strawberries | 1 cup halves (152 g) | 1.0 | 49 | 2.0 | 3.0 | 0.5 | V DF |
| Acorn squash, baked | ½ cup (103 g) | 1.1 | 57 | 1.9 | 4.5 | 0.1 | V DF |
| Kiwifruit | 1 fruit (69 g) | 0.8 | 42 | 1.9 | 2.1 | 0.4 | V DF |
| Orange | 1 fruit (131 g) | 1.2 | 62 | 1.9 | 3.1 | 0.2 | V DF |
| Barley, pearled, cooked | 1 cup (157 g) | 3.5 | 193 | 1.8 | 6.0 | 0.7 | V DF |
| Mango | 1 cup pieces (165 g) | 1.4 | 99 | 1.4 | 2.6 | 0.6 | V DF |
| Blueberries | 1 cup (148 g) | 1.1 | 84 | 1.3 | 3.6 | 0.5 | V DF |
| Figs, dried | 3 figs (25 g) | 0.8 | 63 | 1.3 | 2.5 | 0.2 | V DF |
| Avocado | ½ fruit (101 g) | 2.0 | 161 | 1.2 | 6.7 | 14.7 | V DF LC |
| Banana | 1 medium (118 g) | 1.3 | 105 | 1.2 | 3.1 | 0.4 | V DF |
| Prunes | 5 prunes (48 g) | 1.0 | 114 | 0.9 | 3.4 | 0.2 | V DF |
| Pear, with skin | 1 medium (178 g) | 0.6 | 101 | 0.6 | 5.5 | 0.2 | V DF |
| Apple, with skin | 1 medium (182 g) | 0.5 | 95 | 0.5 | 4.4 | 0.3 | V DF |
Source: US Department of Agriculture, SR Legacy, via FoodData Central. Values per 100 g scaled to the household measure shown. Fat and carbohydrate are calculated the same way for this site; the book’s tables do not show fat.
Suits: V vegetarian (includes eggs and dairy), DF dairy-free, LC lower-carb, meaning 10 g of carbohydrate or less per serving (the book’s cut-off). kcal: calories. n/a: USDA lists no fiber value for this food. Brands and recipes vary; check the label of what you buy.
This list shows what foods contain; it does not tell you what to eat or how much. A dietitian can turn the numbers into a plan that suits you.
Weekly Protein and Fluids
A running total for the week. Chapters 10 and 11.