GLP-1, in numbers
GLP-1 medications (semaglutide, tirzepatide and relatives) shrink appetite - so protein per bite, fiber per calorie, and the smallest portion that still carries 30 g of protein become the numbers that matter. Every table below is computed from the same USDA FoodData Central library as the rest of this site. Nutrition numbers only: not medical advice. The one dosing page, the dose escalation calendar, only restates the FDA labels.
Smallest portions that carry 30 g of protein
Ranked by grams needed - the GLP-1 shortlist for keeping muscle when appetite is gone.
| Food | Portion for 30 g | Calories it brings |
|---|---|---|
| Whey protein (dry) | 38 g | 148 kcal |
| Spirulina (dried) | 52 g | 151 kcal |
| Nutritional yeast | 74 g | 241 kcal |
| Parmesan (hard) | 84 g | 329 kcal |
| Bacon (cooked) | 84 g | 460 kcal |
| Hemp seeds (hulled) | 95 g | 526 kcal |
| Chicken breast (roasted) | 97 g | 160 kcal |
| Protein bar | 99 g | 407 kcal |
| Turkey breast (roasted) | 100 g | 146 kcal |
| Pumpkin seeds | 100 g | 561 kcal |
| Gruyère | 101 g | 416 kcal |
| Lamb loin (cooked) | 102 g | 204 kcal |
| Moringa (powder) | 107 g | 327 kcal |
| Corned beef (canned) | 111 g | 277 kcal |
| Swiss cheese | 111 g | 437 kcal |
| Manchego | 111 g | 416 kcal |
| Anchovies (canned) | 111 g | 234 kcal |
| Ground beef (90% lean, cooked) | 113 g | 241 kcal |
| Pork chop (cooked) | 113 g | 221 kcal |
| Tilapia (cooked) | 115 g | 147 kcal |
Most protein per 100 kcal
| Food | Protein / 100 kcal | Per 100 g |
|---|---|---|
| Cod (cooked) | 24.3 g | 20.4 g / 84 kcal |
| Shrimp (cooked) | 24.2 g | 24.0 g / 99 kcal |
| Canned tuna (in water) | 22.0 g | 25.5 g / 116 kcal |
| Crab (cooked) | 21.5 g | 17.9 g / 83 kcal |
| Lobster (cooked) | 21.3 g | 19.0 g / 89 kcal |
| Egg white | 21.0 g | 10.9 g / 52 kcal |
| Turkey breast (roasted) | 20.5 g | 30.1 g / 147 kcal |
| Tilapia (cooked) | 20.4 g | 26.1 g / 128 kcal |
| Halibut (cooked) | 20.3 g | 22.5 g / 111 kcal |
| Whey protein (dry) | 20.3 g | 78.0 g / 385 kcal |
| Spirulina (dried) | 19.8 g | 57.5 g / 290 kcal |
| Chicken breast (roasted) | 18.8 g | 31.0 g / 165 kcal |
| Scallops (cooked) | 18.5 g | 20.5 g / 111 kcal |
| Seitan | 17.7 g | 25.0 g / 141 kcal |
| Flounder (cooked) | 17.7 g | 15.2 g / 86 kcal |
Most fiber per 100 kcal
| Food | Fiber / 100 kcal | Per 100 g |
|---|---|---|
| Endive (raw) | 18.2 g | 3.1 g / 17 kcal |
| Banana blossom | 15.9 g | 5.4 g / 34 kcal |
| Sauerkraut | 15.3 g | 2.9 g / 19 kcal |
| Nopales (cactus pads, raw) | 13.8 g | 2.2 g / 16 kcal |
| Kohlrabi (raw) | 13.3 g | 3.6 g / 27 kcal |
| Jicama (raw) | 12.9 g | 4.9 g / 38 kcal |
| Raspberries (raw) | 12.5 g | 6.5 g / 52 kcal |
| Romaine lettuce | 12.4 g | 2.1 g / 17 kcal |
| Blackberries (raw) | 12.3 g | 5.3 g / 43 kcal |
| Collard greens (cooked) | 12.1 g | 4.0 g / 33 kcal |
| Kale (raw) | 11.7 g | 4.1 g / 35 kcal |
| Okra (cooked) | 11.4 g | 2.5 g / 22 kcal |
| Artichoke (cooked) | 10.8 g | 5.7 g / 53 kcal |
| Passion fruit | 10.7 g | 10.4 g / 97 kcal |
| Lemon (raw) | 9.7 g | 2.8 g / 29 kcal |
Common questions
How much protein do I need on a GLP-1 medication?
The 2025 joint advisory of four US obesity and nutrition societies reports 1.2-1.6 g of protein per kg per day as proposed during active weight reduction, and advises against prolonged intake at or above 2 g/kg; the 2025 Delphi consensus recommends 1.2-1.5 g/kg of actual body weight during the weight-loss phase. In meal terms that is roughly 25-30 g of protein, three to five times a day. The calculator on this site converts your weight into those numbers.
Why does portion size matter more on GLP-1?
GLP-1 medications shrink appetite, so every bite has to earn its place. Protein-dense foods - the ones that reach 30 g of protein in the smallest and lowest-calorie portion - protect muscle while total food intake is low. That ranking is computed above from the same USDA data as every other table on this site.
Why is fiber on a GLP-1 page?
The same small-appetite logic applies: fiber per calorie is the number to watch, and it helps with the constipation GLP-1 users commonly report. The third table ranks it.
Method & scope
Protein targets follow the two 2025 GLP-1 nutrition documents: the joint advisory of four US obesity and nutrition societies (1.2-1.6 g/kg/day proposed during active weight reduction; avoid prolonged intake at or above 2 g/kg/day) and the modified-Delphi expert consensus (1.2-1.5 g/kg of actual body weight per day during the weight-loss phase). Tables are computed from USDA FoodData Central per-100 g values; portions solve 30 ÷ (g protein per 100 g). This page is nutrition arithmetic for people whose appetite is medically reduced - it is not medical advice and says nothing about any medication.
- Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33:1475 (also Am J Lifestyle Med; PMC12125019).
- Sievenpiper JL, et al. Nutritional and lifestyle supportive care recommendations for management of obesity with GLP-1-based therapies: an expert consensus statement using a modified Delphi approach. Obesity Pillars. 2025 (published online 11 Nov 2025).