High-protein foods
2,373 foods
Foods where protein is a major share of the energy. Protein does not raise blood sugar directly and slows the glucose response of a mixed meal. Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Sorted by glycemic load per 100 g, lowest first.
Chia seeds Low GI 1 GL 0.1 / 100 g 9/10 
Fish Jelly Low GI 5 GL 0.1 / 100 g 8/10 
Tuna salad Low GI 5 GL 0.1 / 100 g 7/10 
Chicken breast coated in almond flour and baked or air-fried Low GI 5 GL 0.1 / 100 g 8.5/10 
Poultry pâté Low GI 5 GL 0.1 / 100 g 5/10 
Baked cheese Low GI 15 GL 0.2 / 100 g 6.8/10 Baked parmesan crisps Low GI 5 GL 0.2 / 100 g 6.8/10 
Regular Tofu Low GI 15 GL 0.2 / 100 g 8.5/10 
Alfalfa sprouts Low GI 15 GL 0.3 / 100 g 10/10 
High-protein tofu Low GI 15 GL 0.3 / 100 g 8/10 
Muscle milk zero sugar protein shake Low GI 20 GL 0.3 / 100 g 8/10 Parmesan crisps Low GI 10 GL 0.3 / 100 g 6.8/10 Tuscany style salmon Low GI 10 GL 0.3 / 100 g 7/10 
Paneer Low GI 27 GL 0.3 / 100 g 6/10 
Almond flour Low GI 5 GL 0.3 / 100 g 9/10 Fried marida Low GI 5 GL 0.3 / 100 g 7/10 Fried smelt fish Low GI 5 GL 0.3 / 100 g 6/10 
Pan-Fried Natural Tofu in Olive Oil Low GI 15 GL 0.4 / 100 g 8/10 Egg bites with spinach and feta Low GI 20 GL 0.4 / 100 g 7.5/10 Fried mussels Low GI 5 GL 0.4 / 100 g 6/10 
Frozen plain unsweetened Greek yogurt bites Low GI 11 GL 0.4 / 100 g 8/10 Pork chop coated in almond flour and baked Low GI 10 GL 0.4 / 100 g 7/10 Rabbit sauce Low GI 15 GL 0.4 / 100 g 8.3/10 
Sausage Low GI 28 GL 0.4 / 100 g 4/10 Steak taco filling Low GI 15 GL 0.4 / 100 g 7.2/10 
Hemp seeds Low GI 10 GL 0.5 / 100 g 8/10 
Pumpkin seeds Low GI 10 GL 0.5 / 100 g 8/10 
Low fat cottage cheese Low GI 10 GL 0.5 / 100 g 7/10 Beef filling Low GI 15 GL 0.5 / 100 g 6.8/10 Pork roulade with spinach Low GI 20 GL 0.5 / 100 g 7.8/10 
Salisbury steak patty Low GI 10 GL 0.6 / 100 g 5/10 
Chia seed wrap (chia seeds, water, optional flax or psyllium) Low GI 2 GL 0.7 / 100 g 9/10 Fior di latte mozzarella Low GI 30 GL 0.7 / 100 g 7.2/10 Powdered goat cheese Low GI 10 GL 0.7 / 100 g 4/10 Chicken breast caprese Low GI 30 GL 0.8 / 100 g 8.4/10 
Marmite Low GI 5 GL 0.8 / 100 g 4/10 
Full fat curd cheese Low GI 30 GL 0.9 / 100 g 7/10 
Ground almonds and chia seeds Low GI 5 GL 0.9 / 100 g 9/10 
Whole soybeans, lightly steamed and sprinkled with salt Low GI 16 GL 0.9 / 100 g 8/10 
Curd cheese Low GI 27 GL 0.9 / 100 g 8/10 
Albumin Cottage Cheese Low GI 27 GL 1 / 100 g 8/10 
Almond meal Low GI 5 GL 1 / 100 g 8/10 
Almond milk powder Low GI 10 GL 1 / 100 g 8/10 Almond, nutritional yeast, and sea salt blend Low GI 10 GL 1 / 100 g 7.5/10 
Asprod seeds Low GI 10 GL 1 / 100 g 8.5/10 
Baked firm tofu with herbs and spices Low GI 15 GL 1 / 100 g 8.5/10 
Baked omelette with eggs, spinach, mushrooms, and minimal oil Low GI 20 GL 1 / 100 g 8/10 
Beef and onions Low GI 35 GL 1 / 100 g 7/10 
Beef Birria Low GI 25 GL 1 / 100 g 7/10 
Beef jerky Low GI 15 GL 1 / 100 g 4/10 
Birria made with skinless chicken breast Low GI 15 GL 1 / 100 g 8/10 
Black soybeans Low GI 15 GL 1 / 100 g 9/10 Canned vuna Low GI 35 GL 1 / 100 g 4/10 Catalan-style tuna Low GI 25 GL 1 / 100 g 7/10 
Cauliflower and chicken gravy Low GI 20 GL 1 / 100 g 9/10 
Cheese-flavored sauce (silken tofu, nutritional yeast, seasonings) Low GI 20 GL 1 / 100 g 7/10 
Chia Almond Whey Pudding Low GI 20 GL 1 / 100 g 8/10 Chicken breast ham Low GI 5 GL 1 / 100 g 5/10 Chicken breast stewed in tomato sauce Low GI 25 GL 1 / 100 g 8/10 Chicken breast stir-fried with bell peppers and ginger Low GI 25 GL 1 / 100 g 8.5/10 
Chicken breast with vegetables Low GI 25 GL 1 / 100 g 8.5/10 
Chicken cutlet coated in cauliflower crumbs and baked Low GI 25 GL 1 / 100 g 8.5/10 
Chicken drumsticks Low GI 35 GL 1 / 100 g 7/10 Chicken in sauce Low GI 25 GL 1 / 100 g 7/10 
Chicken ragù Low GI 25 GL 1 / 100 g 8/10 Chicken satay Low GI 20 GL 1 / 100 g 7/10 
Chicken Skewers with Peppers Low GI 10 GL 1 / 100 g 8/10 
Chili skyr Low GI 35 GL 1 / 100 g 8/10 
Cinnamon cottage cheese Low GI 30 GL 1 / 100 g 8/10 
Cocoa powder and plain greek yogurt combination Low GI 20 GL 1 / 100 g 9/10 
Cooked pork goulash Low GI 35 GL 1 / 100 g 7/10 
Cottage cheese and egg pancake Low GI 25 GL 1 / 100 g 8/10 
Cottage cheese and yogurt pasta Low GI 30 GL 1 / 100 g 7/10 
Cottage cheese enriched with hemp seeds Low GI 30 GL 1 / 100 g 7.5/10 
Cottage cheese with tomato Low GI 30 GL 1 / 100 g 8/10 
Cottage cheese with vanilla and xylitol Low GI 35 GL 1 / 100 g 8/10 Crab cakes (almond flour binder, pan-seared in healthy fat) Low GI 15 GL 1 / 100 g 7/10 
Curd cheese with yogurt Low GI 35 GL 1 / 100 g 8/10 
Dried tofu skin Low GI 15 GL 1 / 100 g 9/10 
Egg casserole Low GI 25 GL 1 / 100 g 6/10 
Extra Firm Tofu Strips Low GI 15 GL 1 / 100 g 8/10 
Fast poultry Low GI 5 GL 1 / 100 g 7/10 Fermented tempeh (replacing tofu) in broth-based curry Low GI 15 GL 1 / 100 g 8/10 
Firm Tofu Low GI 15 GL 1 / 100 g 8.5/10 
Firm Tofu Low GI 15 GL 1 / 100 g 9/10 
Firm Tofu Low GI 15 GL 1 / 100 g 8/10 
Firm tofu, seasoned and grilled or baked Low GI 15 GL 1 / 100 g 9/10 
Fish stew Low GI 25 GL 1 / 100 g 8/10 Fresh mackerel fillets with roasted vine tomatoes and sautéed leafy greens Low GI 20 GL 1 / 100 g 9/10 
Fresh yuba Low GI 15 GL 1 / 100 g 9/10 Freshly ground poppy seeds mixed with stevia or erythritol Low GI 5 GL 1 / 100 g 8/10 
Fried cheese Low GI 10 GL 1 / 100 g 3/10 
Fried tofu pouch Low GI 15 GL 1 / 100 g 5/10 
Garlic herb cottage cheese Low GI 35 GL 1 / 100 g 8/10 
Greek yogurt alfredo sauce (light) Low GI 20 GL 1 / 100 g 6.5/10 
Greek yogurt cocoa dip (with non-nutritive sweetener) Low GI 25 GL 1 / 100 g 8/10 
Greek yogurt herb dressing (low fat, high protein) Low GI 20 GL 1 / 100 g 7/10 Grilled chicken or turkey lettuce wrap Low GI 5 GL 1 / 100 g 9/10 
Grilled chicken salad (with leafy greens and fresh vegetables, no croutons or sugary dressing) Low GI 20 GL 1 / 100 g 9/10 
Grilled Chicken Shawarma Low GI 35 GL 1 / 100 g 7/10 
