High-Protein, High-Fiber Foods for GLP-1

Foods high in both protein and fiber are the GLP-1 staple: protein helps protect muscle during weight loss, and fiber can support digestion and fullness.

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	Fiber per serving	Calories per serving	Serving
1	Cooked Mature Soybeans	31.3 g	10.3 g	296 kcal	172 g
2	Dried Oriental Radishes	9.2 g	27.7 g	314 kcal	116 g
3	Canned Red Kidney Beans (Drained)	21.2 g	14.6 g	330 kcal	266 g
4	Dry Bulgur	17.2 g	17.5 g	479 kcal	140 g
5	Cooked Small White Beans	16.1 g	18.6 g	254 kcal	179 g
6	Yellow Beans (cooked)	16.2 g	18.4 g	255 kcal	177 g
7	Canned Pinto Beans (drained)	19.4 g	15.2 g	316 kcal	277 g
8	Cooked Navy Beans	15.0 g	19.1 g	255 kcal	182 g
9	Adzuki Beans (cooked)	17.3 g	16.8 g	294 kcal	230 g
10	Canned Chickpeas (drained)	17.8 g	16.2 g	352 kcal	253 g
11	Cooked Boiled Lentils	17.9 g	15.6 g	226 kcal	198 g
12	Royal Red Kidney Beans (Cooked)	16.8 g	16.5 g	218 kcal	177 g
13	Kidney Beans (cooked)	16.2 g	16.5 g	219 kcal	177 g
14	Cooked Split Peas (boiled)	16.3 g	16.3 g	231 kcal	196 g
15	Great Northern Beans (canned)	19.3 g	12.8 g	299 kcal	262 g
16	Bean and Frankfurter Soup (canned)	20.0 g	12.1 g	373 kcal	263 g
17	Cranberry Beans (cooked)	16.5 g	15.2 g	241 kcal	177 g
18	Canned White Beans	19.0 g	12.6 g	299 kcal	262 g
19	Navajo Mutton Stew	26.1 g	5.2 g	312 kcal	303 g
20	Canned Black Beans	14.5 g	16.6 g	218 kcal	240 g
21	Cooked Lupin Seeds	25.8 g	4.6 g	198 kcal	166 g
22	Black Turtle Beans (cooked)	15.1 g	15.4 g	241 kcal	185 g
23	Black Bean Soup (canned, condensed)	12.4 g	17.5 g	234 kcal	257 g
24	Cooked Green Soybeans	22.2 g	7.6 g	254 kcal	180 g
25	Cooked Mung Beans	14.2 g	15.4 g	212 kcal	202 g

Beans, lentils, and edamame tend to lead here; pair them with a lean protein for an easy high-protein, high-fiber meal.

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.