High-Protein Foods to Prioritize on GLP-1 (Ozempic, Wegovy)

On a smaller appetite, protein is the nutrient most worth defending; these whole foods deliver the most protein per serving.

Ranked from a verified nutrition database. Both per-serving and per-100 g context are shown, and the numbers are locked from USDA reference data:

#	Food	Protein per serving	Fat per serving	Calories per serving	Serving
1	Chicken Breast (skinless, boneless, braised)	55.9 g	5.6 g	289 kcal	174 g
2	Sirloin Steak	54.6 g	13.8 g	345 kcal	176 g
3	Stewed Chicken Light Meat	46.3 g	11.2 g	298 kcal	140 g
4	Cooked Pheasant	45.4 g	16.9 g	335 kcal	140 g
5	Chicken Gizzard (simmered)	44.1 g	3.9 g	223 kcal	145 g
6	Yellowtail Fish (cooked)	43.3 g	9.8 g	273 kcal	146 g
7	Roasted Chicken Light Meat	43.3 g	6.3 g	242 kcal	140 g
8	Light Tuna (canned in oil)	42.5 g	12.0 g	289 kcal	146 g
9	Ground Turkey (93% Lean, Cooked)	42.0 g	18.0 g	341 kcal	155 g
10	Lamb Foreshank (Cooked)	42.0 g	19.9 g	360 kcal	148 g
11	Braised Lamb Foreshank (choice, trimmed, cooked)	42.0 g	19.9 g	360 kcal	148 g
12	Low Sodium Parmesan Cheese	41.6 g	30.0 g	451 kcal	100 g
13	Roasted Goose Meat	41.4 g	18.1 g	340 kcal	143 g
14	Pork Loin Chop (boneless, braised)	41.2 g	5.9 g	230 kcal	135 g
15	Dried Whole Egg	40.9 g	37.4 g	523 kcal	85 g
16	Lamb Rib (Choice, Broiled, Lean Only)	40.8 g	19.0 g	345 kcal	147 g
17	Cooked Whelk	40.5 g	0.7 g	234 kcal	85 g
18	Chicken Meat (Cooked, Roasted)	40.5 g	10.4 g	266 kcal	140 g
19	Country-Style Pork Ribs (cooked, roasted)	40.3 g	15.7 g	313 kcal	138 g
20	Roasted Pork Leg (lean only)	39.7 g	12.7 g	285 kcal	135 g
21	Braised Pork Top Loin Chop (cooked)	39.4 g	11.2 g	270 kcal	135 g
22	Stewed Chicken Dark Meat	39.4 g	21.4 g	361 kcal	140 g
23	Chicken Giblets (cooked)	38.8 g	7.6 g	239 kcal	145 g
24	Broiled Pork Loin Chop	38.6 g	13.3 g	284 kcal	145 g
25	Chicken Breast with Skin (stewed)	38.3 g	10.4 g	258 kcal	140 g

Aim to anchor each meal around one of these, then add fiber-rich vegetables or fruit.

Track it with Nutrola

Eating enough on a smaller appetite is easier when you can see the numbers. Nutrola is an AI calorie and protein tracker built on a 1.8M+ RD-verified food and restaurant database. Log a meal by photo or by voice and it shows your protein, fiber, and calories for the day, so you can tell at a glance whether you are hitting your protein target.

Good to know

This is general nutrition information, not medical advice. How you eat while taking a GLP-1 medication should be guided by your doctor or dietitian. The figures come from Nutrola's 1.8M+ RD-verified food database (USDA reference data) and are indicative, since foods vary. Ozempic and Wegovy are trademarks of Novo Nordisk; Mounjaro and Zepbound are trademarks of Eli Lilly. Nutrola is not affiliated with, endorsed by, or sponsored by these companies.

Back to the guide: What to eat on GLP-1 medications.