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.
Grilled Tofu Low GI 15 GL 1 / 100 g 8/10 
Ground pumpkin seed filling Low GI 10 GL 1 / 100 g 8/10 
Hard-boiled eggs with raw carrot and cucumber sticks Low GI 30 GL 1 / 100 g 9/10 
Hearty Fish Soup Low GI 20 GL 1 / 100 g 8/10 
Hemp protein powder Low GI 1 GL 1 / 100 g 9/10 
Herb and flaxseed crusted chicken tenders Low GI 5 GL 1 / 100 g 8/10 Herb chicken salad Low GI 10 GL 1 / 100 g 7/10 
Herring in yogurt sauce with herbs Low GI 20 GL 1 / 100 g 7/10 
High protein almond flour Low GI 15 GL 1 / 100 g 8/10 
High protein almond smoothie Low GI 20 GL 1 / 100 g 8/10 
High protein coffee flexpresso Low GI 25 GL 1 / 100 g 6/10 
High protein cottage cheese Low GI 27 GL 1 / 100 g 8/10 
High protein cream cheese Low GI 35 GL 1 / 100 g 8/10 High protein mug bread Low GI 18 GL 1 / 100 g 7/10 High protein pancake Low GI 18 GL 1 / 100 g 7/10 High protein quark Low GI 30 GL 1 / 100 g 8/10 
High protein sugar free strawberry berry shake Low GI 25 GL 1 / 100 g 7/10 
High protein yogurt Low GI 35 GL 1 / 100 g 7/10 
High-Protein Plant-Based Drink Low GI 30 GL 1 / 100 g 8/10 Homemade almond butter, cocoa, and erythritol spread Low GI 5 GL 1 / 100 g 7/10 
Honey ham Low GI 35 GL 1 / 100 g 4.5/10 
Icelandic-style strained yogurt with chopped chives Low GI 36 GL 1 / 100 g 8/10 Kurt cheese Low GI 10 GL 1 / 100 g 4/10 
Labneh cheese Low GI 20 GL 1 / 100 g 7/10 
Labneh from natural yogurt Low GI 15 GL 1 / 100 g 7.5/10 Lactose-free quark Low GI 30 GL 1 / 100 g 7/10 
Lean chicken and mixed vegetable stew (skinless chicken, minimal salt) Low GI 30 GL 1 / 100 g 9/10 Lean grass-fed beef tips pan-seared with cauliflower florets and spices Low GI 15 GL 1 / 100 g 8.5/10 
Lean ground turkey and tomato-based sauce with italian herbs Low GI 30 GL 1 / 100 g 8/10 
Lean turkey breast slices rolled with vegetables, baked (no tortilla) Low GI 20 GL 1 / 100 g 8.5/10 
Lean turkey breast with broccoli Low GI 15 GL 1 / 100 g 9/10 
Lean turkey breast with leafy greens and fresh vegetables Low GI 15 GL 1 / 100 g 9/10 
Light ricotta Low GI 27 GL 1 / 100 g 8/10 
Light salad with cooked salmon Low GI 15 GL 1 / 100 g 9/10 Liquid soy protein concentrate (non-GMO) Low GI 20 GL 1 / 100 g 7/10 
Low-fat cottage cheese blended with cucumber and herbs Low GI 25 GL 1 / 100 g 8/10 Low-fat curd cheese with nigella seeds Low GI 30 GL 1 / 100 g 8/10 
Low-fat greek yogurt with mustard powder Low GI 35 GL 1 / 100 g 8/10 
Low-sodium fermented or marinated tofu Low GI 15 GL 1 / 100 g 9/10 
Mackerel bavaresque Low GI 20 GL 1 / 100 g 6.5/10 
Mackerel fillet in tomato sauce Low GI 35 GL 1 / 100 g 7/10 
Meat filling Low GI 20 GL 1 / 100 g 7.5/10 
Meat sauce Low GI 25 GL 1 / 100 g 8/10 Meatballs (extra-lean ground beef, fresh herbs, almond flour) Low GI 5 GL 1 / 100 g 8/10 
Mini egg and vegetable frittata muffins (homemade) Low GI 20 GL 1 / 100 g 8/10 
Negima nabe (low-sodium broth) Low GI 25 GL 1 / 100 g 8/10 
Negima nabe with added spinach or kale Low GI 25 GL 1 / 100 g 8/10 
Negima nabe with tofu (plant-based protein, less sodium) Low GI 20 GL 1 / 100 g 8/10 
Nonfat greek yogurt herb dip Low GI 35 GL 1 / 100 g 9/10 
Nut and seed bread (grain-free, no added sugar) Low GI 15 GL 1 / 100 g 8/10 
Oil seeds Low GI 10 GL 1 / 100 g 8.5/10 
Pan-Fried Tempeh Strips Low GI 15 GL 1 / 100 g 9/10 
Paneer Low GI 27 GL 1 / 100 g 7/10 Pastured chicken breast, sautéed kale, sliced avocado Low GI 10 GL 1 / 100 g 9/10 
Pea or soy protein shell Low GI 25 GL 1 / 100 g 5/10 
Pea protein Low GI 15 GL 1 / 100 g 6/10 
Pea protein and cocoa shake (with water or unsweetened milk alternative) Low GI 20 GL 1 / 100 g 8/10 
Pea Protein Isolate Low GI 20 GL 1 / 100 g 6/10 
Peppers stuffed with lean turkey, zucchini, and herbs (baked) Low GI 25 GL 1 / 100 g 9/10 
Plain cheese Low GI 30 GL 1 / 100 g 8/10 
Plain full-fat Greek yogurt with ube extract and toasted almond slivers Low GI 20 GL 1 / 100 g 7/10 
Plain greek yogurt with cinnamon and walnuts Low GI 20 GL 1 / 100 g 8/10 
Plant-based parmesan-style tofu crumble Low GI 15 GL 1 / 100 g 7/10 
Plant-based tofu paste with horseradish Low GI 20 GL 1 / 100 g 6/10 Pork adobada Low GI 20 GL 1 / 100 g 5/10 Pork al pastor Low GI 35 GL 1 / 100 g 5/10 
Premier protein drink Low GI 30 GL 1 / 100 g 4/10 
Premier protein shake caramel Low GI 30 GL 1 / 100 g 8/10 Protein meatballs Low GI 15 GL 1 / 100 g 6/10 
Protein shake with unsweetened greek yogurt and water Low GI 35 GL 1 / 100 g 8.5/10 
Protein wraps Low GI 25 GL 1 / 100 g 8.5/10 
Pumpkin seed flour Low GI 10 GL 1 / 100 g 9/10 
Rabbit pâté Low GI 20 GL 1 / 100 g 6.5/10 
Raita (low-fat greek yogurt, cucumber, spices) Low GI 20 GL 1 / 100 g 9/10 
Reduced-fat paneer Low GI 30 GL 1 / 100 g 7/10 
Ricotta Low GI 27 GL 1 / 100 g 7.5/10 
Ricotta dough Low GI 15 GL 1 / 100 g 8/10 Roast beef slices with roasted broccoli or zucchini Low GI 20 GL 1 / 100 g 8/10 
Roast poultry meat with vegetable mix Low GI 25 GL 1 / 100 g 9/10 Roasted chicken breast with spinach, walnuts, and olive oil vinaigrette Low GI 5 GL 1 / 100 g 9/10 Roasted pork loin in a herb-crusted almond or seed coating Low GI 10 GL 1 / 100 g 7/10 
Salmon and avocado pasta Low GI 5 GL 1 / 100 g 8/10 
Salmon and fresh vegetables sushi roll Low GI 10 GL 1 / 100 g 9/10 Salmon filet in tomato sauce Low GI 20 GL 1 / 100 g 7.5/10 
Salted roasted pepitas Low GI 10 GL 1 / 100 g 6/10 
Sardines in tomato sauce Low GI 35 GL 1 / 100 g 7/10 
Seasoned crumbled tofu (cheese alternative) Low GI 15 GL 1 / 100 g 7.5/10 Seasoned grilled chicken lettuce wrap Low GI 5 GL 1 / 100 g 9/10 Seitan-Based Protein Low GI 15 GL 1 / 100 g 6/10 
Silken Tofu Low GI 15 GL 1 / 100 g 8/10 
Skyr Garlic Yogurt Sauce Low GI 35 GL 1 / 100 g 8/10 
Sliced turkey breast and avocado wrapped in lettuce leaves Low GI 5 GL 1 / 100 g 8.5/10 
Smoked Tempeh Low GI 15 GL 1 / 100 g 7/10 
Smoked Tofu Low GI 15 GL 1 / 100 g 8/10 
Soft Tofu Low GI 15 GL 1 / 100 g 8/10 
Soy protein Low GI 20 GL 1 / 100 g 6/10 
Soy skyr Low GI 25 GL 1 / 100 g 8.5/10 
Spinach Filling Low GI 20 GL 1 / 100 g 8.5/10 
Spinach frittata Low GI 20 GL 1 / 100 g 7.5/10 Spinach omelette with ground flaxseeds Low GI 10 GL 1 / 100 g 8/10 
