Getting plenty of protein is key to Low GI Living. Use this guide to help you quickly identify protein-rich foods to add to your diet.

ANIMAL PROTEINS

🥚 EGGS & DAIRY

• Whole eggs: 6g protein per large egg
• Egg whites: 17g protein per 1/2 cup
• Greek yogurt (plain): 15-20g protein per 1 cup
• Cottage cheese: 25g protein per 1 cup
• Ricotta cheese: 14g protein per 1/2 cup
• String cheese: 6g protein per stick
• Cheddar cheese: 7g protein per 1 oz
• Milk (dairy): 8g protein per 1 cup
• Mozzarella cheese: 6g protein per 1 oz

🐟 FISH & SEAFOOD

• Salmon: 25g protein per 4 oz
• Tuna (canned): 20g protein per 3 oz can
• Shrimp: 18g protein per 3 oz
• Cod: 20g protein per 4 oz
• Sardines: 22g protein per 3.5 oz can
• Crab: 16g protein per 3 oz
• Tilapia: 23g protein per 4 oz

🍖 MEAT & POULTRY

• Chicken breast: 26g protein per 4 oz
• Turkey breast: 24g protein per 4 oz
• Lean beef: 22g protein per 4 oz
• Pork tenderloin: 22g protein per 4 oz
• Ground turkey (93% lean): 22g protein per 4 oz
• Deli turkey: 4g protein per 1 oz slice

PLANT PROTEINS

🌱 LEGUMES & BEANS

• Black beans: 15g protein per 1 cup cooked
• Chickpeas: 15g protein per 1 cup cooked
• Lentils: 18g protein per 1 cup cooked
• Kidney beans: 15g protein per 1 cup cooked
• Edamame: 17g protein per 1 cup shelled
• Split peas: 16g protein per 1 cup cooked
• Navy beans: 15g protein per 1 cup cooked

🥜 NUTS & SEEDS