Highest Protein Per Calorie Foods for GLP-1

When you can only eat a little, protein-per-calorie is what matters most; these foods give the most protein for the fewest calories.

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 100 kcal	Protein (100 g)	Calories (100 g)
1	Pacific Cod (cooked)	24.3 g	20.4 g	84 kcal
2	Cooked Shrimp	24.2 g	24.0 g	99 kcal
3	Light Tuna in Water (Canned)	22.6 g	19.4 g	86 kcal
4	Nonfat Mozzarella Cheese	22.5 g	31.7 g	141 kcal
5	Yellowfin Tuna (cooked)	22.4 g	29.1 g	130 kcal
6	Cooked Alaska Pollock	22.4 g	19.4 g	87 kcal
7	Fat Free Swiss Cheese	22.4 g	28.4 g	127 kcal
8	Haddock (cooked, dry heat)	22.2 g	20.0 g	90 kcal
9	Smoked Turkey Breast, Lemon Pepper, 97% Fat-Free	22.0 g	20.9 g	95 kcal
10	Light Tuna (canned in water, drained)	22.0 g	25.5 g	116 kcal
11	Ling Fish (Cooked, Dry Heat)	21.9 g	24.4 g	111 kcal
12	Cooked Northern Pike (Dry Heat)	21.8 g	24.7 g	113 kcal
13	Moose Meat (roasted)	21.8 g	29.3 g	134 kcal
14	Cooked Sunfish	21.8 g	24.9 g	114 kcal
15	Mahi Mahi (cooked)	21.8 g	23.7 g	109 kcal
16	Smoked Haddock	21.8 g	25.2 g	116 kcal
17	Atlantic Cod (cooked)	21.7 g	22.8 g	105 kcal
18	Cusk Fish (cooked)	21.7 g	24.4 g	112 kcal
19	Turkey Drumstick (roasted)	21.7 g	30.1 g	139 kcal
20	Smoked Whitefish	21.7 g	23.4 g	108 kcal
21	Dried Salted Atlantic Cod	21.7 g	62.8 g	290 kcal
22	Orange Roughy (cooked, dry heat)	21.6 g	22.6 g	105 kcal
23	Cooked Blue Crab	21.5 g	17.9 g	83 kcal
24	Burbot Fish (cooked)	21.5 g	24.8 g	115 kcal
25	Roasted Turkey Breast (with added solution)	21.5 g	27.9 g	130 kcal

These are the most efficient way to hit a protein target on a small appetite.

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.