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
