Plant Protein Sources

425 foods in this category

This page lists 425 foods related to Plant Protein Sources, each with its glycemic load (GL), glycemic index (GI), and a color-coded verdict. Of these, 363 fall in the low-GL range (≤10), 49 are moderate (11–19), and 13 are high (≥20). The average GL per 100g across the group is about 6. GL combines the speed of carbohydrate absorption with the amount you actually eat, which is why it is the more practical number for meal planning than GI alone.

🟢 Vitasoy USA Organic Nasoya, Soft Tofu Low GL · GL 0.1/100g
🟢 Vitasoy USA Azumaya, Silken Tofu Low GL · GL 0.1/100g
🟢 Tofu, extra firm, prepared with nigari Low GL · GL 0.1/100g
🟢 Tofu, raw, firm, prepared with calcium sulfate Low GL · GL 0.2/100g
🟢 Vitasoy USA Azumaya, Extra Firm Tofu Low GL · GL 0.2/100g
🟢 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
🟢 Seeds, flaxseed 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
🟢 Vitasoy USA, Organic Nasoya Silken Tofu 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
🟢 Vitasoy USA, Organic Nasoya Extra Firm Tofu Low GL · GL 0.5/100g
🟢 HOUSE FOODS Premium Soft Tofu Low GL · GL 0.5/100g
🟢 Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D Low GL · GL 0.5/100g
🟢 SILK Unsweetened, soymilk Low GL · GL 0.5/100g
🟢 Nuts, coconut water (liquid from coconuts) 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
🟢 Nuts, coconut milk, canned (liquid expressed from grated meat and water) Low GL · GL 0.7/100g
🟢 Nuts, walnuts, black, dried Low GL · GL 0.7/100g
🟢 MORI-NU, Tofu, silken, extra firm Low GL · GL 0.7/100g
🟢 Nuts, coconut milk, raw (liquid expressed from grated meat and water) Low GL · GL 0.8/100g
🟢 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 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
🟢 Soybeans, mature cooked, boiled, without salt Low GL · GL 0.9/100g
🟢 Soybeans, mature seeds, cooked, boiled, with salt Low GL · GL 0.9/100g
🟢 Nuts, pecans, dry roasted, with salt added Low GL · GL 1/100g
🟢 Beans, liquid from stewed kidney beans 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
🟢 Soy protein isolate, potassium type Low GL · GL 1/100g
🟢 Vegetarian fillets Low GL · GL 1.1/100g
🟢 Seeds, hemp seed, hulled Low GL · GL 1.1/100g
🟢 Nuts, coconut cream, raw (liquid expressed from grated meat) Low GL · GL 1.1/100g
🟢 Bacon, meatless Low GL · GL 1.1/100g
🟢 Tofu, dried-frozen (koyadofu) Low GL · GL 1.1/100g
🟢 SILK Light Plain, soymilk Low GL · GL 1.1/100g
🟢 MORI-NU, Tofu, silken, soft Low GL · GL 1.1/100g
🟢 SILK Plain, soymilk Low GL · GL 1.1/100g
🟢 SILK Plus Omega-3 DHA, soymilk Low GL · GL 1.1/100g
🟢 Nuts, macadamia nuts, dry roasted, with salt added Low GL · GL 1.2/100g
🟢 Seeds, pumpkin and squash seed kernels, dried Low GL · GL 1.2/100g
🟢 Soymilk (All flavors), enhanced Low GL · GL 1.2/100g
🟢 Soymilk, original and vanilla, light, with added calcium, vitamins A and D Low GL · GL 1.2/100g
🟢 Luncheon slices, meatless Low GL · GL 1.3/100g
🟢 Meatballs, meatless Low GL · GL 1.3/100g
🟢 Vegetarian meatloaf or patties 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
🟢 Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D Low GL · GL 1.3/100g
🟢 Nuts, coconut milk, frozen (liquid expressed from grated meat and water) Low GL · GL 1.4/100g
🟢 SILK Light Vanilla, soymilk Low GL · GL 1.4/100g
🟢 SILK Vanilla, soymilk Low GL · GL 1.4/100g
🟢 SILK Plus for Bone Health, soymilk Low GL · GL 1.4/100g
🟢 SILK Plus Fiber, soymilk Low GL · GL 1.4/100g
🟢 Seeds, sunflower seed kernels from shell, dry roasted, with salt added Low GL · GL 1.5/100g
🟢 Frankfurter, meatless Low GL · GL 1.5/100g
🟢 Nuts, coconut meat, raw Low GL · GL 1.5/100g
🟢 Nuts, hazelnuts or filberts, blanched Low GL · GL 1.5/100g
🟢 Tofu, hard, prepared with nigari Low GL · GL 1.5/100g
🟢 Soymilk (all flavors), nonfat, with added calcium, vitamins A and D Low GL · GL 1.5/100g
🟢 Chicken, meatless, breaded, fried Low GL · GL 1.6/100g
🟢 Soy sauce made from soy and wheat (shoyu) Low GL · GL 1.6/100g
🟢 Vitasoy USA, Vitasoy Organic Creamy Original Soymilk Low GL · GL 1.6/100g
🟢 Vitasoy USA, Vitasoy Organic Classic Original Soymilk Low GL · GL 1.6/100g
🟢 Vitasoy USA, Vitasoy Light Vanilla Soymilk Low GL · GL 1.6/100g
🟢 Nuts, walnuts, english Low GL · GL 1.7/100g
🟢 Nuts, hazelnuts or filberts Low GL · GL 1.7/100g
🟢 Tofu, salted and fermented (fuyu) Low GL · GL 1.7/100g
🟢 Nuts, almonds, oil roasted, lightly salted Low GL · GL 1.8/100g
🟢 Nuts, almonds, oil roasted, with salt added Low GL · GL 1.8/100g
🟢 Nuts, almonds, oil roasted, with salt added, smoke flavor Low GL · GL 1.8/100g
🟢 Nuts, almonds, oil roasted, without salt added Low GL · GL 1.8/100g
🟢 Nuts, coconut meat, dried (desiccated), not sweetened Low GL · GL 1.8/100g
🟢 Nuts, butternuts, dried Low GL · GL 1.8/100g
🟢 Soymilk, original and vanilla, with added calcium, vitamins A and D Low GL · GL 1.8/100g
🟢 Seeds, chia seeds, dried Low GL · GL 1.9/100g
🟢 Tofu, fried 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
🟢 Tofu, fried, prepared with calcium sulfate Low GL · GL 1.9/100g
🟢 Seeds, pumpkin and squash seed kernels, roasted, with salt added Low GL · GL 2/100g
🟢 Seeds, pumpkin and squash seed kernels, roasted, without 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, almond butter, plain, without salt added Low GL · GL 2.1/100g
🟢 Nuts, almond butter, plain, with salt added Low GL · GL 2.1/100g
🟢 Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) Low GL · GL 2.1/100g
🟢 Nuts, almonds, blanched Low GL · GL 2.1/100g
🟢 Nuts, pine nuts, pinyon, dried Low GL · GL 2.1/100g
🟢 Sausage, meatless Low GL · GL 2.1/100g
🟢 Seeds, sunflower seed kernels, toasted, with salt added Low GL · GL 2.2/100g
🟢 Sandwich spread, meatless Low GL · GL 2.2/100g
🟢 Seeds, sesame seed kernels, toasted, with salt added (decorticated) Low GL · GL 2.2/100g
🟢 Seeds, sesame seed kernels, toasted, without salt added (decorticated) Low GL · GL 2.2/100g
🟢 Seeds, sunflower seed kernels, toasted, without salt Low GL · GL 2.2/100g
🟢 Nuts, almonds Low GL · GL 2.2/100g
🟢 Soymilk, original and vanilla, unfortified Low GL · GL 2.2/100g
🟢 Nuts, pine nuts, dried Low GL · GL 2.3/100g
🟢 Peanuts, all types, oil-roasted, with salt Low GL · GL 2.3/100g
🟢 Peanuts, all types, oil-roasted, without salt Low GL · GL 2.3/100g
🟢 Nuts, almonds, dry roasted, with salt added Low GL · GL 2.5/100g
🟢 Nuts, almonds, dry roasted, without salt added Low GL · GL 2.5/100g
🟢 Peanut spread, reduced sugar Low GL · GL 2.5/100g
🟢 Soymilk (All flavors), lowfat, with added calcium, vitamins A and D Low GL · GL 2.5/100g
🟢 Lupins, mature seeds, cooked, boiled, with salt Low GL · GL 2.5/100g
🟢 Peanuts, spanish, raw Low GL · GL 2.5/100g
🟢 Nuts, walnuts, dry roasted, with salt added Low GL · GL 2.6/100g
🟢 SILK Original Creamer Low GL · GL 2.6/100g
🟢 Soybean, curd cheese Low GL · GL 2.7/100g
🟢 Lupins, mature seeds, cooked, boiled, without salt Low GL · GL 2.7/100g
🟢 Seeds, sunflower seed kernels, dried Low GL · GL 2.8/100g
🟢 Natto Low GL · GL 2.8/100g
🟢 Soy sauce made from hydrolyzed vegetable protein Low GL · GL 2.8/100g
🟢 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Low GL · GL 2.8/100g
🟢 Seeds, sesame seeds, whole, dried Low GL · GL 2.9/100g
🟢 Seeds, sesame seeds, whole, roasted and toasted Low GL · GL 2.9/100g
🟢 Nuts, hickorynuts, dried Low GL · GL 2.9/100g
🟢 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) Low GL · GL 2.9/100g
🟢 Peanuts, valencia, oil-roasted, with salt Low GL · GL 2.9/100g
🟢 Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D Low GL · GL 2.9/100g
🟢 SILK Very Vanilla, soymilk Low GL · GL 2.9/100g
🟢 Peanuts, valencia, oil-roasted, without salt Low GL · GL 2.9/100g
🟢 Seeds, sunflower seed kernels, oil roasted, with salt added Low GL · GL 3/100g
🟢 Seeds, sunflower seed kernels, oil roasted, without salt Low GL · GL 3/100g
🟢 Peanuts, all types, raw Low GL · GL 3/100g
🟢 Tempeh, cooked Low GL · GL 3/100g
🟢 SILK Chai, soymilk Low GL · GL 3/100g
🟢 Tempeh Low GL · GL 3/100g
🟢 Nuts, chestnuts, japanese, boiled and steamed Low GL · GL 3.1/100g
🟢 Nuts, ginkgo nuts, canned Low GL · GL 3.1/100g
🟢 Peanuts, virginia, raw Low GL · GL 3.1/100g
🟢 Seeds, sunflower seed kernels, dry roasted, without salt Low GL · GL 3.2/100g
🟢 SILK Light Chocolate, soymilk Low GL · GL 3.2/100g
🟢 Soymilk, chocolate, nonfat, with added calcium, vitamins A and D Low GL · GL 3.2/100g
🟢 Peanuts, spanish, oil-roasted, with salt Low GL · GL 3.3/100g
🟢 Peanuts, spanish, oil-roasted, without salt Low GL · GL 3.3/100g
🟢 Beans, baked, canned, with franks Low GL · GL 3.3/100g
🟢 Nuts, mixed nuts, oil roasted, with peanuts, with salt added Low GL · GL 3.4/100g
🟢 Nuts, mixed nuts, oil roasted, with peanuts, lightly salted Low GL · GL 3.4/100g
🟢 Nuts, mixed nuts, oil roasted, with peanuts, without salt added 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
🟢 SILK Chocolate, soymilk Low GL · GL 3.4/100g
🟢 Refried beans, canned, vegetarian Low GL · GL 3.4/100g
🟢 Nuts, almonds, honey roasted, unblanched Low GL · GL 3.5/100g
🟢 SILK Mocha, soymilk Low GL · GL 3.5/100g
🟢 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids Low GL · GL 3.5/100g
🟢 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium Low GL · GL 3.5/100g
🟢 Veggie burgers or soyburgers, unprepared Low GL · GL 3.6/100g
🟢 SILK Plain soy yogurt Low GL · GL 3.6/100g
🟢 Seeds, sunflower seed kernels, dry roasted, with salt added Low GL · GL 3.7/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend Low GL · GL 3.7/100g
🟢 Hummus, commercial Low GL · GL 3.7/100g
🟢 Soymilk, chocolate, unfortified Low GL · GL 3.7/100g
🟢 Soymilk, chocolate, with added calcium, vitamins A and D 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
🟢 Seeds, watermelon seed kernels, dried Low GL · GL 3.8/100g
🟢 Nuts, formulated, wheat-based, all flavors except macadamia, without salt 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
🟢 Nuts, mixed nuts, dry roasted, with peanuts, without salt added Low GL · GL 3.9/100g
🟢 Lima beans, large, mature seeds, canned Low GL · GL 3.9/100g
🟢 Chili with beans, canned Low GL · GL 3.9/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, with salt added Low GL · GL 4/100g
🟢 Seeds, cottonseed kernels, roasted (glandless) Low GL · GL 4/100g
🟢 Beans, kidney, all types, mature seeds, canned Low GL · GL 4/100g
🟢 Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain Low GL · GL 4/100g
🟢 SILK Coffee, soymilk Low GL · GL 4/100g
🟢 Seeds, sesame butter, tahini, type of kernels unspecified Low GL · GL 4.1/100g
🟢 Seeds, sesame butter, tahini, from raw and stone ground kernels Low GL · GL 4.1/100g
🟢 Nuts, mixed nuts, oil roasted, without peanuts, with salt added Low GL · GL 4.1/100g
🟢 Nuts, pistachio nuts, raw Low GL · GL 4.1/100g
🟢 Nuts, mixed nuts, oil roasted, without peanuts, without salt added Low GL · GL 4.1/100g
🟢 Beans, kidney, red, mature seeds, canned, solids and liquids Low GL · GL 4.1/100g
🟢 Beans, pinto, mature seeds, canned, solids and liquids Low GL · GL 4.1/100g
🟢 Beans, pinto, mature seeds, canned, solids and liquids, low sodium Low GL · GL 4.1/100g
🟢 Seeds, lotus seeds, raw Low GL · GL 4.2/100g
🟢 Nuts, pistachio nuts, dry roasted, with salt added Low GL · GL 4.2/100g
🟢 Frijoles rojos volteados (Refried beans, red, canned) Low GL · GL 4.2/100g
🟢 Peanut butter with omega-3, creamy Low GL · GL 4.2/100g
🟢 Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) Low GL · GL 4.3/100g
🟢 Seeds, sunflower seed butter, without salt Low GL · GL 4.3/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER Low GL · GL 4.3/100g
🟢 Peanuts, virginia, oil-roasted, without salt Low GL · GL 4.3/100g
🟢 Peanuts, virginia, oil-roasted, with salt Low GL · GL 4.3/100g
🟢 Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Low GL · GL 4.4/100g
🟢 Nuts, pistachio nuts, dry roasted, without salt added Low GL · GL 4.4/100g