A 'GLP-1 friendly' verdict here means a food scores well across the framework this site uses: enough protein to protect muscle, enough fiber to keep digestion moving, and not heavy enough to trigger nausea. Vegetables, lean proteins, legumes and whole fruits dominate the list. Use it as a build-your-plate reference — protein first, fiber alongside, and let the list do the heavy lifting.
| # | Food | g protein/100g | Verdict |
|---|---|---|---|
| 1 | Salmon, smoked | 60.6 g protein/100g | GLP-1 friendly |
| 2 | Veal, cooked | 36.7 g protein/100g | GLP-1 friendly |
| 3 | Fish, canned | 35.2 g protein/100g | GLP-1 friendly |
| 4 | Beef, cooked | 34.5 g protein/100g | GLP-1 friendly |
| 5 | Veal, whole | 33.7 g protein/100g | GLP-1 friendly |
| 6 | Lamb, cooked | 33.3 g protein/100g | GLP-1 friendly |
| 7 | Chicken, meat only | 33.0 g protein/100g | GLP-1 friendly |
| 8 | Buffalo, cooked | 32.5 g protein/100g | GLP-1 friendly |
| 9 | Mollusks, cooked | 32.5 g protein/100g | GLP-1 friendly |
| 10 | Cracker Barrel | 31.5 g protein/100g | GLP-1 friendly |
| 11 | Cereals Ready-To-Eat, regular | 31.4 g protein/100g | GLP-1 friendly |
| 12 | Fish, smoked | 31.2 g protein/100g | GLP-1 friendly |
| 13 | T.G.I. Friday'S | 31.0 g protein/100g | GLP-1 friendly |
| 14 | Pork, cooked | 31.0 g protein/100g | GLP-1 friendly |
| 15 | Chicken, cooked | 30.4 g protein/100g | GLP-1 friendly |
| 16 | Turkey, meat only | 30.2 g protein/100g | GLP-1 friendly |
| 17 | Turkey, cooked | 30.1 g protein/100g | GLP-1 friendly |
| 18 | Turkey Breast | 30.1 g protein/100g | GLP-1 friendly |
| 19 | Turkey, whole | 30.1 g protein/100g | GLP-1 friendly |
| 20 | Fish, cooked | 29.9 g protein/100g | GLP-1 friendly |
| 21 | Pork, whole | 29.4 g protein/100g | GLP-1 friendly |
| 22 | Ostrich, cooked | 29.4 g protein/100g | GLP-1 friendly |
| 23 | Turkey, smoked | 29.3 g protein/100g | GLP-1 friendly |
| 24 | Duck, meat only | 29.1 g protein/100g | GLP-1 friendly |
| 25 | Turkey, meat and skin | 29.0 g protein/100g | GLP-1 friendly |
| 26 | Pork, raw | 27.8 g protein/100g | GLP-1 friendly |
| 27 | Lamb Loin | 27.7 g protein/100g | GLP-1 friendly |
| 28 | Turkey From Whole, meat only | 27.0 g protein/100g | GLP-1 friendly |
| 29 | Applebee'S | 26.9 g protein/100g | GLP-1 friendly |
| 30 | Turkey From Whole, meat and skin | 26.5 g protein/100g | GLP-1 friendly |
| 31 | Pork, roasted | 26.5 g protein/100g | GLP-1 friendly |
| 32 | Crustaceans, cooked | 26.4 g protein/100g | GLP-1 friendly |
| 33 | Salmon, canned | 26.3 g protein/100g | GLP-1 friendly |
| 34 | Tilapia, Cooked | 26.1 g protein/100g | GLP-1 friendly |
| 35 | Turkey Thigh | 26.1 g protein/100g | GLP-1 friendly |
| 36 | Ruffed Grouse, raw | 25.9 g protein/100g | GLP-1 friendly |
| 37 | Sea Lion | 25.9 g protein/100g | GLP-1 friendly |
| 38 | Veal Cutlet | 25.8 g protein/100g | GLP-1 friendly |
| 39 | Fish, without salt | 25.5 g protein/100g | GLP-1 friendly |
| 40 | Bison, cooked | 25.4 g protein/100g | GLP-1 friendly |
| 41 | Salmon, Atlantic, Cooked | 25.4 g protein/100g | GLP-1 friendly |
| 42 | Chicken, canned | 25.3 g protein/100g | GLP-1 friendly |
| 43 | Chicken, meat and skin | 24.7 g protein/100g | GLP-1 friendly |
| 44 | Lentils, raw | 24.6 g protein/100g | GLP-1 friendly |
| 45 | Chicken Liver | 24.5 g protein/100g | GLP-1 friendly |
| 46 | Fish, raw | 24.4 g protein/100g | GLP-1 friendly |
| 47 | Pheasant, meat only | 24.4 g protein/100g | GLP-1 friendly |
| 48 | Canada Goose, raw | 24.3 g protein/100g | GLP-1 friendly |
| 49 | Mollusks, canned | 24.2 g protein/100g | GLP-1 friendly |
| 50 | Mussels, Cooked | 23.8 g protein/100g | GLP-1 friendly |
| 51 | Ostrich, raw | 23.7 g protein/100g | GLP-1 friendly |
| 52 | Turkey, canned | 23.7 g protein/100g | GLP-1 friendly |
| 53 | Pheasant, raw | 23.6 g protein/100g | GLP-1 friendly |
| 54 | Guinea Hen, meat and skin | 23.4 g protein/100g | GLP-1 friendly |
| 55 | Fish, with skin | 23.2 g protein/100g | GLP-1 friendly |
| 56 | Wheat Germ | 23.1 g protein/100g | GLP-1 friendly |
| 57 | Emu, raw | 23.1 g protein/100g | GLP-1 friendly |
| 58 | Beef, lean only | 23.1 g protein/100g | GLP-1 friendly |
| 59 | Corned Beef Loaf | 22.9 g protein/100g | GLP-1 friendly |
| 60 | Cod, Cooked | 22.8 g protein/100g | GLP-1 friendly |
| 61 | Pork Chop | 22.8 g protein/100g | GLP-1 friendly |
| 62 | Shrimp, Cooked | 22.8 g protein/100g | GLP-1 friendly |
| 63 | Goose, meat only | 22.8 g protein/100g | GLP-1 friendly |
| 64 | Owl, raw | 22.7 g protein/100g | GLP-1 friendly |
| 65 | Quail, meat only | 22.6 g protein/100g | GLP-1 friendly |
| 66 | Pork, meat only | 22.6 g protein/100g | GLP-1 friendly |
| 67 | Chicken, raw | 22.5 g protein/100g | GLP-1 friendly |
| 68 | Beef, raw | 22.4 g protein/100g | GLP-1 friendly |
| 69 | Salmon, Sockeye | 22.3 g protein/100g | GLP-1 friendly |
| 70 | Turkey Breast, meat and skin | 22.2 g protein/100g | GLP-1 friendly |
| 71 | Veal, raw | 22.1 g protein/100g | GLP-1 friendly |
| 72 | Lamb, raw | 22.1 g protein/100g | GLP-1 friendly |
| 73 | Chicken Breast | 21.8 g protein/100g | GLP-1 friendly |
| 74 | Buffalo, raw | 21.4 g protein/100g | GLP-1 friendly |
| 75 | Pork Loin | 21.1 g protein/100g | GLP-1 friendly |
| 76 | Meatballs | 21.0 g protein/100g | GLP-1 friendly |
| 77 | Vegetarian Meatloaf Or Patties | 21.0 g protein/100g | GLP-1 friendly |
| 78 | Pork, canned | 20.9 g protein/100g | GLP-1 friendly |
| 79 | Sardines, Canned | 20.9 g protein/100g | GLP-1 friendly |
| 80 | Pork Loin, raw | 20.9 g protein/100g | GLP-1 friendly |
| 81 | Beef, whole | 20.7 g protein/100g | GLP-1 friendly |
| 82 | Guinea Hen, meat only | 20.6 g protein/100g | GLP-1 friendly |
| 83 | Crustaceans, raw | 20.6 g protein/100g | GLP-1 friendly |
| 84 | Scallops, Steamed | 20.5 g protein/100g | GLP-1 friendly |
| 85 | Crustaceans, canned | 20.4 g protein/100g | GLP-1 friendly |
| 86 | Bison, raw | 20.2 g protein/100g | GLP-1 friendly |
| 87 | Beef, smoked | 20.2 g protein/100g | GLP-1 friendly |
| 88 | Cereals Ready-To-Eat | 16.3 g protein/100g | GLP-1 friendly |
| 89 | Einkorn, raw | 15.1 g protein/100g | GLP-1 friendly |
| 90 | Khorasan, raw | 14.8 g protein/100g | GLP-1 friendly |
| 91 | Wild Rice, raw | 14.7 g protein/100g | GLP-1 friendly |
| 92 | Spaghetti | 13.3 g protein/100g | GLP-1 friendly |
| 93 | Buckwheat | 13.2 g protein/100g | GLP-1 friendly |
| 94 | Bulgur, raw | 11.8 g protein/100g | GLP-1 friendly |
| 95 | Buckwheat Groats, roasted | 11.7 g protein/100g | GLP-1 friendly |
| 96 | Millet, raw | 11.0 g protein/100g | GLP-1 friendly |
| 97 | Pumpernickel | 10.8 g protein/100g | GLP-1 friendly |
| 98 | Sorghum Grain | 10.6 g protein/100g | GLP-1 friendly |
| 99 | Rye Grain | 10.3 g protein/100g | GLP-1 friendly |
| 100 | Sorghum, raw | 10.1 g protein/100g | GLP-1 friendly |
Full list contains 930 foods — search to see all of them. Values per 100 g from USDA FoodData Central.
On this site it means the food passed the framework drawn from the JAMA 2025 patient guidance and the 2026 European obesity nutrition consensus: meaningful protein or fiber, low nausea risk, and no added-sugar or deep-processing triggers. It does not mean 'eat unlimited amounts' — portions still matter.
Whole fruits generally are — the fiber slows the sugar and the volume helps fullness. The exceptions are fruit juices and dried fruit with added sugar, which lose the fiber advantage and are judged as limit foods.
It is a solid starting point, but the goal is variety and protein coverage across the day, not eating only from one list. Pair friendly foods to hit 20-30 g protein per meal and about 25 g fiber daily.
This page presents USDA nutrition data and the diet framework from the JAMA 2025 patient guidance and 2026 European obesity nutrition consensus for informational purposes only. It is not medical advice.