Moderate Protein (5–15g)

1672 foods in this category

This reference page covers 1672 foods for Moderate Protein (5–15g). The glycemic load data comes from the Sydney University GI tables and USDA nutrition data, with GL values shown per 100g. 577 of these foods sit in the low-GL range (≤10), 255 in moderate (11–19), and 840 in high (≥20); the group average is about 20. Browse the list or jump to a specific food for its complete profile.

🟢 Vitasoy USA Organic Nasoya, Soft Tofu Low GL · GL 0.1/100g

🟢 Tofu, extra firm, prepared with nigari Low GL · GL 0.1/100g

🟢 Egg, quail, whole, fresh, raw Low GL · GL 0.2/100g

🟢 Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan Low GL · GL 0.2/100g

🟢 Vitasoy USA Azumaya, Extra Firm Tofu Low GL · GL 0.2/100g

🟢 Egg, whole, raw, fresh Low GL · GL 0.3/100g

🟢 Egg, white, raw, fresh Low GL · GL 0.3/100g

🟢 Egg, whole, cooked, omelet Low GL · GL 0.3/100g

🟢 Egg, whole, cooked, poached Low GL · GL 0.3/100g

🟢 Vitasoy USA, Nasoya Lite Firm Tofu Low GL · GL 0.3/100g

🟢 Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm Low GL · GL 0.3/100g

🟢 Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu Low GL · GL 0.3/100g

🟢 Egg, whole, raw, frozen, salted, pasteurized Low GL · GL 0.4/100g

🟢 Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) Low GL · GL 0.4/100g

🟢 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Low GL · GL 0.4/100g

🟢 MORI-NU, Tofu, silken, lite firm Low GL · GL 0.4/100g

🟢 MORI-NU, Tofu, silken, lite extra firm Low GL · GL 0.4/100g

🟢 Egg, whole, cooked, fried Low GL · GL 0.4/100g

🟢 Babyfood, meat, lamb, strained Low GL · GL 0.4/100g

🟢 Babyfood, meat, meat sticks, junior Low GL · GL 0.4/100g

🟢 Vitasoy USA Organic Nasoya, Tofu Plus Firm Low GL · GL 0.4/100g

🟢 Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm Low GL · GL 0.4/100g

🟢 Vitasoy USA Azumaya, Firm Tofu Low GL · GL 0.4/100g

🟢 Egg, turkey, whole, fresh, raw Low GL · GL 0.5/100g

🟢 Egg, white, raw, frozen, pasteurized Low GL · GL 0.5/100g

🟢 Egg, whole, cooked, hard-boiled Low GL · GL 0.5/100g

🟢 Babyfood, meat, turkey sticks, junior Low GL · GL 0.5/100g

🟢 Vitasoy USA, Organic Nasoya Extra Firm Tofu Low GL · GL 0.5/100g

🟢 HOUSE FOODS Premium Soft Tofu Low GL · GL 0.5/100g

🟢 Egg, duck, whole, fresh, raw Low GL · GL 0.6/100g

🟢 Egg, goose, whole, fresh, raw Low GL · GL 0.6/100g

🟢 Babyfood, meat, chicken sticks, junior Low GL · GL 0.6/100g

🟢 Babyfood, meat, turkey, strained Low GL · GL 0.6/100g

🟢 Babyfood, meat, turkey, junior Low GL · GL 0.6/100g

🟢 Tofu, raw, regular, prepared with calcium sulfate Low GL · GL 0.6/100g

🟢 Vitasoy USA, Organic Nasoya Firm Tofu Low GL · GL 0.6/100g

🟢 Egg, whole, cooked, scrambled Low GL · GL 0.7/100g

🟢 Babyfood, meat, veal, strained Low GL · GL 0.7/100g

🟢 MORI-NU, Tofu, silken, extra firm Low GL · GL 0.7/100g

🟢 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Low GL · GL 0.8/100g

🟢 Egg, yolk, raw, frozen, salted, pasteurized Low GL · GL 0.8/100g

🟢 Nuts, pecans, oil roasted, with salt added Low GL · GL 0.9/100g

🟢 Nuts, pecans, oil roasted, without salt added Low GL · GL 0.9/100g

🟢 MORI-NU, Tofu, silken, firm Low GL · GL 0.9/100g

🟢 Egg substitute, liquid or frozen, fat free Low GL · GL 0.9/100g

🟢 Beverages, CYTOSPORT, Muscle Milk, ready-to-drink Low GL · GL 0.9/100g

🟢 Nuts, pecans, dry roasted, with salt added Low GL · GL 1/100g

🟢 Nuts, pecans Low GL · GL 1/100g

🟢 Nuts, pecans, dry roasted, without salt added Low GL · GL 1/100g

🟢 Nuts, brazilnuts, dried, unblanched Low GL · GL 1/100g

🟢 Nuts, pilinuts, dried Low GL · GL 1/100g

🟢 Soup, vegetable beef, microwavable, ready-to-serve, single brand Low GL · GL 1/100g

🟢 Cheese, cottage, lowfat, 1% milkfat, lactose reduced Low GL · GL 1.1/100g

🟢 Yogurt, Greek, whole, plain, CHOBANI Low GL · GL 1.1/100g

🟢 Babyfood, meat, beef, junior Low GL · GL 1.1/100g

🟢 Bacon, meatless Low GL · GL 1.1/100g

🟢 Babyfood, meat, beef, strained Low GL · GL 1.1/100g

🟢 Cheese, cottage, lowfat, 1% milkfat, no sodium added Low GL · GL 1.2/100g

🟢 Nuts, macadamia nuts, dry roasted, with salt added Low GL · GL 1.2/100g

🟢 Cheese, cottage, lowfat, 1% milkfat Low GL · GL 1.2/100g

🟢 Cheese, cottage, lowfat, 1% milkfat, with vegetables Low GL · GL 1.3/100g

🟢 Cheese, cottage, with vegetables Low GL · GL 1.3/100g

🟢 Seaweed, spirulina, raw Low GL · GL 1.3/100g

🟢 Nuts, macadamia nuts, raw Low GL · GL 1.3/100g

🟢 Nuts, macadamia nuts, dry roasted, without salt added Low GL · GL 1.3/100g

🟢 Yogurt, Greek, nonfat, plain, CHOBANI Low GL · GL 1.4/100g

🟢 Fast foods, egg, scrambled Low GL · GL 1.4/100g

🟢 Cheese spread, cream cheese base Low GL · GL 1.5/100g

🟢 Nuts, hazelnuts or filberts, blanched Low GL · GL 1.5/100g

🟢 Cheese, cottage, creamed, large or small curd Low GL · GL 1.5/100g

🟢 Tofu, hard, prepared with nigari Low GL · GL 1.5/100g

🟢 Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) Low GL · GL 1.6/100g

🟢 Cheese, neufchatel Low GL · GL 1.6/100g

🟢 Soy sauce made from soy and wheat (shoyu) Low GL · GL 1.6/100g

🟢 Edamame, frozen, unprepared Low GL · GL 1.7/100g

🟢 Nuts, hazelnuts or filberts Low GL · GL 1.7/100g

🟢 Yogurt, Greek, plain, lowfat Low GL · GL 1.7/100g

🟢 Babyfood, meat, ham, strained Low GL · GL 1.7/100g

🟢 Cheese, feta Low GL · GL 1.7/100g

🟢 Babyfood, meat, ham, junior Low GL · GL 1.7/100g

🟢 Tofu, salted and fermented (fuyu) Low GL · GL 1.7/100g

🟢 Fungi, Cloud ears, dried Low GL · GL 1.8/100g

🟢 Nuts, coconut meat, dried (desiccated), not sweetened Low GL · GL 1.8/100g

🟢 Yogurt, Greek, plain, whole milk Low GL · GL 1.8/100g

🟢 McDONALD'S, Bacon Ranch Salad with Grilled Chicken Low GL · GL 1.8/100g

🟢 Taro leaves, raw Low GL · GL 1.9/100g

🟢 Cheese, cottage, creamed, with fruit Low GL · GL 1.9/100g

🟢 Soy sauce made from soy and wheat (shoyu), low sodium Low GL · GL 1.9/100g

🟢 Soy sauce made from soy (tamari) Low GL · GL 1.9/100g

🟢 Balsam-pear (bitter gourd), leafy tips, raw Low GL · GL 2/100g

🟢 Winged beans, immature seeds, cooked, boiled, drained, without salt Low GL · GL 2/100g

🟢 Winged bean, immature seeds, cooked, boiled, drained, with salt Low GL · GL 2/100g

🟢 Nuts, hazelnuts or filberts, dry roasted, without salt added Low GL · GL 2/100g

🟢 Tofu, salted and fermented (fuyu), prepared with calcium sulfate Low GL · GL 2/100g

🟢 Nuts, pine nuts, pinyon, dried Low GL · GL 2.1/100g

🟢 Cheese, cottage, lowfat, 2% milkfat Low GL · GL 2.1/100g

🟢 Sauce, fish, ready-to-serve Low GL · GL 2.1/100g

🟢 Sandwich spread, meatless Low GL · GL 2.2/100g

🟢 Sauce, sofrito, prepared from recipe Low GL · GL 2.2/100g

🟢 Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve Low GL · GL 2.2/100g

🟢 Edamame, frozen, prepared Low GL · GL 2.3/100g

🟢 Nuts, pine nuts, dried Low GL · GL 2.3/100g

🟢 Cheese, ricotta, part skim milk Low GL · GL 2.3/100g

🟢 Milk, sheep, fluid Low GL · GL 2.4/100g

🟢 Cheese sauce, prepared from recipe Low GL · GL 2.4/100g

🟢 Cheese, cream Low GL · GL 2.4/100g

🟢 Nuts, walnuts, dry roasted, with salt added Low GL · GL 2.6/100g

🟢 Sauce, pesto, ready-to-serve, shelf stable Low GL · GL 2.6/100g

🟢 Babyfood, dinner, chicken stew, toddler Low GL · GL 2.6/100g

🟢 Soybean, curd cheese Low GL · GL 2.7/100g

🟢 Winged beans, immature seeds, raw Low GL · GL 2.7/100g

🟢 Soy sauce made from hydrolyzed vegetable protein Low GL · GL 2.8/100g

🟢 Nuts, hickorynuts, dried Low GL · GL 2.9/100g

🟢 Soup, chicken rice, canned, chunky, ready-to-serve Low GL · GL 2.9/100g

🟢 Cheese, cottage, nonfat, uncreamed, dry, large or small curd Low GL · GL 2.9/100g

🟢 Seaweed, laver, raw Low GL · GL 3/100g

🟢 Cheese, cream, low fat Low GL · GL 3/100g

🟢 Chili, no beans, canned entree Low GL · GL 3/100g

🟢 Salisbury steak with gravy, frozen Low GL · GL 3.1/100g

🟢 HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared Low GL · GL 3.1/100g

🟢 Yogurt, plain, low fat Low GL · GL 3.1/100g

🟢 Sour cream, reduced fat Low GL · GL 3.1/100g

🟢 BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared Low GL · GL 3.2/100g

🟢 Spinach souffle Low GL · GL 3.2/100g

🟢 Cheese, ricotta, whole milk Low GL · GL 3.2/100g

🟢 Eggs, scrambled, frozen mixture Low GL · GL 3.3/100g

🟢 Beans, baked, canned, with franks Low GL · GL 3.3/100g

🟢 Yogurt, plain, skim milk Low GL · GL 3.4/100g

🟢 Yogurt, Greek, nonfat, vanilla, CHOBANI Low GL · GL 3.4/100g

🟢 Refried beans, canned, fat-free Low GL · GL 3.4/100g

🟢 Beans, cranberry (roman), mature seeds, canned Low GL · GL 3.4/100g

🟢 Broadbeans (fava beans), mature seeds, canned Low GL · GL 3.4/100g

🟢 Refried beans, canned, vegetarian Low GL · GL 3.4/100g

🟢 Soybeans, mature seeds, sprouted, cooked, steamed Low GL · GL 3.5/100g

🟢 Soybeans, mature seeds, sprouted, cooked, steamed, with salt Low GL · GL 3.5/100g

🟢 McDONALD'S Bacon Ranch Salad with Crispy Chicken Low GL · GL 3.5/100g

🟢 Soup, chicken, canned, chunky, ready-to-serve Low GL · GL 3.6/100g

🟢 Sauce, cheese, ready-to-serve Low GL · GL 3.6/100g

🟢 Hummus, commercial Low GL · GL 3.7/100g

🟢 Beans, black turtle, mature seeds, canned Low GL · GL 3.7/100g

🟢 Beans, black, mature seeds, canned, low sodium Low GL · GL 3.7/100g

🟢 Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium Low GL · GL 3.7/100g

🟢 Nuts, formulated, wheat-based, all flavors except macadamia, without salt Low GL · GL 3.8/100g

🟢 Soup, bean with ham, canned, chunky, ready-to-serve Low GL · GL 3.8/100g

🟢 Refried beans, canned, traditional style Low GL · GL 3.8/100g

🟢 Refried beans, canned, traditional, reduced sodium Low GL · GL 3.8/100g

🟢 Drumstick leaves, raw Low GL · GL 3.9/100g

🟢 Grape leaves, raw Low GL · GL 3.9/100g

🟢 KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce Low GL · GL 3.9/100g

🟢 Chili with beans, canned Low GL · GL 3.9/100g

🟢 Babyfood, dinner, beef and rice, toddler Low GL · GL 4/100g

🟢 Beans, kidney, all types, mature seeds, canned Low GL · GL 4/100g

🟢 Beans, kidney, red, mature seeds, canned, solids and liquids Low GL · GL 4.1/100g

🟢 Soybeans, green, raw Low GL · GL 4.2/100g

🟢 Soybeans, green, cooked, boiled, drained, without salt Low GL · GL 4.2/100g

🟢 Soybeans, green, cooked, boiled, drained, with salt Low GL · GL 4.2/100g

🟢 Yogurt, Greek, vanilla, lowfat Low GL · GL 4.2/100g

🟢 Yogurt, Greek, 2% fat, strawberry banana, CHOBANI Low GL · GL 4.2/100g

🟢 Frijoles rojos volteados (Refried beans, red, canned) Low GL · GL 4.2/100g

🟢 Yogurt, Greek, vanilla, nonfat Low GL · GL 4.3/100g

🟢 Chili with beans, microwavable bowls Low GL · GL 4.3/100g

🟢 Corn bran, crude Low GL · GL 4.4/100g

🟢 Milk, canned, evaporated, with added vitamin D and without added vitamin A Low GL · GL 4.4/100g

🟢 Milk, canned, evaporated, with added vitamin A Low GL · GL 4.4/100g

🟢 Beef, corned beef hash, with potato, canned Low GL · GL 4.4/100g

🟢 Nuts, formulated, wheat-based, unflavored, with salt added Low GL · GL 4.5/100g

🟢 Yogurt, Greek, 2% fat,mixed berry blend, CHOBANI Low GL · GL 4.5/100g

🟢 Yogurt, Greek, nonfat, lemon blend, CHOBANI Low GL · GL 4.5/100g

🟢 Mung beans, mature seeds, cooked, boiled, without salt Low GL · GL 4.5/100g

🟢 Lentils, mature seeds, cooked, boiled, with salt Low GL · GL 4.5/100g

🟢 Mung beans, mature seeds, cooked, boiled, with salt Low GL · GL 4.5/100g

🟢 Broadbeans, immature seeds, raw Low GL · GL 4.6/100g

🟢 Yogurt, Greek, 2%fat, coconut blend, CHOBANI Low GL · GL 4.6/100g

🟢 Mungo beans, mature seeds, cooked, boiled, without salt Low GL · GL 4.6/100g

🟢 Mungo beans, mature seeds, cooked, boiled, with salt Low GL · GL 4.6/100g

🟢 Desserts, egg custard, baked, prepared-from-recipe Low GL · GL 4.7/100g

🟢 Cheese spread, American or Cheddar cheese base, reduced fat Low GL · GL 4.7/100g

🟢 Yogurt, Greek, strawberry, DANNON OIKOS Low GL · GL 4.7/100g

🟢 Ice cream bar, covered with chocolate and nuts Low GL · GL 4.7/100g

🟢 Lentils, mature seeds, cooked, boiled, without salt Low GL · GL 4.7/100g

🟢 Peas, split, mature seeds, cooked, boiled, with salt Low GL · GL 4.7/100g

🟢 Sauce, pesto, ready-to-serve, refrigerated Low GL · GL 4.8/100g

🟢 Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated Low GL · GL 4.8/100g

🟢 Soup, vegetable chicken, canned, prepared with water, low sodium Low GL · GL 4.8/100g

🟢 Soup, beef stroganoff, canned, chunky style, ready-to-serve Low GL · GL 4.8/100g

🟢 Egg, yolk, raw, frozen, sugared, pasteurized Low GL · GL 4.8/100g

🟢 Peanuts, all types, cooked, boiled, with salt Low GL · GL 4.8/100g

🟢 Beans, chili, barbecue, ranch style, cooked Low GL · GL 4.9/100g

🟢 Yogurt, Greek, nonfat, peach, CHOBANI Low GL · GL 4.9/100g

🟢 Babyfood, dinner, spaghetti and tomato and meat, toddler Low GL · GL 4.9/100g

🟢 Beans, kidney, royal red, mature seeds, cooked, boiled, without salt Low GL · GL 4.9/100g

🟢 Beans, kidney, royal red, mature seeds, cooked, boiled with salt Low GL · GL 4.9/100g

🟢 Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D Low GL · GL 5/100g

🟢 Yogurt, Greek, strawberry, nonfat Low GL · GL 5/100g

🟢 Yogurt, Greek, nonfat, Fruit on Bottom, Pomegranate, CHOBANI Low GL · GL 5/100g

🟢 Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI Low GL · GL 5/100g

🟢 Yogurt, Greek, strawberry, lowfat Low GL · GL 5/100g

🟢 Yogurt, Greek, 2% fat, mango, CHOBANI Low GL · GL 5/100g

🟢 Peas, split, mature seeds, cooked, boiled, without salt Low GL · GL 5/100g

🟢 Yogurt, Greek, 2% fat, key lime blend, CHOBANI Low GL · GL 5/100g