Lean, Easy-to-Digest High-Protein Foods for GLP-1

On days when richer food does not appeal, lean lower-fat proteins are often easier to manage while still hitting your protein.

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	Chicken Gizzard (simmered)	44.1 g	3.9 g	223 kcal	145 g
3	Roasted Chicken Light Meat	43.3 g	6.3 g	242 kcal	140 g
4	Pork Loin Chop (boneless, braised)	41.2 g	5.9 g	230 kcal	135 g
5	Cooked Whelk	40.5 g	0.7 g	234 kcal	85 g
6	Stewed Light Chicken Meat	40.4 g	5.6 g	223 kcal	140 g
7	Chicken Giblets (cooked)	38.8 g	7.6 g	239 kcal	145 g
8	Simmered Chicken Capon Giblets	38.3 g	7.8 g	238 kcal	145 g
9	Tilefish (cooked)	36.7 g	7.0 g	221 kcal	150 g
10	Nonfat Mozzarella Cheese	35.8 g	0.0 g	159 kcal	113 g
11	Pork Kidneys (braised)	35.6 g	6.6 g	211 kcal	140 g
12	Elk Loin (Cooked, Broiled)	35.3 g	4.4 g	190 kcal	114 g
13	Roasted Cured Pork Ham	35.1 g	7.7 g	220 kcal	140 g
14	Cooked Pork Heart (braised)	34.2 g	7.3 g	215 kcal	145 g
15	Baked or Broiled Conch	33.4 g	1.5 g	165 kcal	127 g
16	Pacific Rockfish (cooked)	33.1 g	2.4 g	162 kcal	149 g
17	Rainbow Trout (cooked)	32.8 g	8.3 g	215 kcal	143 g
18	Spiral Sliced Ham (heated)	32.2 g	7.4 g	202 kcal	145 g
19	Broiled Deer Top Round Steak (lean only)	32.1 g	2.0 g	155 kcal	102 g
20	Smoked Whitefish	31.8 g	1.3 g	147 kcal	136 g
21	Veal Leg (top round, cooked)	31.2 g	4.3 g	173 kcal	85 g
22	Cooked Ground Emu	31.0 g	5.1 g	178 kcal	109 g
23	Braised Deer Shoulder Meat	30.8 g	3.4 g	162 kcal	85 g
24	Braised Top Round Beef (Select)	30.7 g	3.4 g	162 kcal	85 g
25	Beef Top Round (braised)	30.7 g	4.9 g	176 kcal	85 g

Lighter, lower-fat proteins like white fish, poultry, egg whites, and nonfat dairy tend to sit more easily than fried or fatty options.

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.