High Protein, Low Calorie Foods

Last updated: September 19, 2026

"Protein intakes in the range of 1.3–1.8 g · kg⁻¹ · day⁻¹ consumed as 3–4 isonitrogenous meals will maximize muscle protein synthesis. Elevated protein consumption, as high as 1.8–2.0 g · kg⁻¹ · day⁻¹ depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction."
— Phillips & Van Loon, Journal of Sports Sciences (2011)

Volume eating is simple in principle: pack in as much protein as possible while spending as few calories as you can. This page ranks every food in our database by grams of protein per 100 calories — the most direct measure of protein efficiency. Higher scores mean you stay fuller for longer without eating into your calorie budget. It's the same insight behind the growing interest in high volume, low calorie foods (~9,900 searches/month): maximise satiety, minimise the caloric cost.

Note that Protein Density (% of calories from protein) and Protein/100 cal are two views of the same ratio — a food scoring 10 g per 100 cal is exactly at the 40% Platinum threshold. See the methodology for the math.

Boxed cereal is the category that fails this test most often despite "high protein" labeling — see which cereals actually deliver in the full ranking.

111 products tracked · sorted by Protein per 100 cal (descending)

Filters111/111

Showing 111 / 111

Tier

Tiers are set by % of calories from protein

Platinum (40%+)Gold (25–39%)Silver (15–24%)Avoid (<15%)

Brand

Country

						Quality	Serving
Total 0% Plain Greek Yogurt Fage	80%	18g	90	20g	1.65g	—	170g
Chocolate Chip Cookie Dough Protein Bar David	74.7%	28g	150	18.7g	2.94g	—	75g
Nonfat Plain Greek Yogurt Chobani	71.1%	16g	90	17.8g	1.65g	—	170g
1% Low-Fat Cottage Cheese Good Culture	70%	14g	80	17.5g	1.19g	—	113g
Plain Skyr Yogurt Painterland Sisters	68%	17g	100	17g	1.65g	—	150g
2% Low-Fat Cottage Cheese Good Culture	62.2%	14g	90	15.6g	1.19g	—	113g
Original Beef Jerky Country Archer	60%	12g	80	15g	0.81g	—	28g
Sweet BBQ Beef Jerky Country Archer	60%	12g	80	15g	0.81g	—	28g
Triple Zero Strawberry Greek Yogurt Oikos	60%	15g	100	15g	1.43g	—	150g
Triple Zero Vanilla Greek Yogurt Oikos	60%	15g	100	15g	1.43g	—	150g
Strawberry Greek Yogurt Two Good	60%	12g	80	15g	1.14g	—	150g
Vanilla Greek Yogurt Two Good	60%	12g	80	15g	1.14g	—	150g
Lowfat Cottage Cheese Daisy	57.8%	13g	90	14.4g	1.19g	—	113g
Total 2% Plain Greek Yogurt Fage	56.7%	17g	120	14.2g	1.65g	—	170g
Old Fashioned Beef Jerky Old Trapper	55%	11g	80	13.8g	0.81g	—	28g
BBQ Tortilla Style Protein Chips Quest	54.3%	19g	140	13.6g	2g	—	32g
Loaded Taco Tortilla Style Protein Chips Quest	54.3%	19g	140	13.6g	2g	—	32g
Nacho Cheese Tortilla Style Protein Chips Quest	54.3%	19g	140	13.6g	1.81g	—	32g
Organic Edamame & Mung Bean Fettuccine Explore Cuisine	53.3%	24g	180	13.3g	1.87g	—	56g
Organic edamame spaghetti Explore Cuisine	53.3%	24g	180	13.3g	1.87g	—	56g
Original Beef Jerky Chomps	51.4%	9g	70	12.9g	0.81g	—	28g
Original Turkey Stick Chomps	51.4%	9g	70	12.9g	0.72g	—	28g
Ranch Tortilla Style Protein Chips Quest	51.4%	18g	140	12.9g	1.89g	—	32g
Vanilla Skyr Yogurt Siggi’s	50.9%	14g	110	12.7g	1.33g	—	150g
Organic Black Bean Spaghetti Explore Cuisine	48.4%	23g	190	12.1g	1.79g	—	132.4g
Mini Babybel Light Babybel	48%	6g	50	12g	0.57g	—	21g
Light String Cheese Frigo	48%	6g	50	12g	0.62g	—	21g
Light Mozzarella String Cheese Sargento	48%	6g	50	12g	0.62g	—	21g
Chocolate Brownie Protein Bar Quest	46.7%	21g	180	11.7g	2.21g	—	60g
Chipotle Beef Jerky Krave	45%	9g	80	11.3g	0.81g	—	28g
Sweet Chipotle Beef Jerky Krave	45%	9g	80	11.3g	0.81g	—	28g
Birthday Cake Protein Bar Quest	42%	21g	200	10.5g	2.21g	—	60g
Chocolate Chip Cookie Dough Protein Bar Quest	42%	21g	200	10.5g	2.21g	—	60g
Cookies and Cream Protein Bar Quest	42%	21g	200	10.5g	2.21g	—	60g
Caramel Cashew Protein Bar Barebells	40%	20g	200	10g	2.1g	—	55g
Creamy Crisp Protein Bar Barebells	40%	20g	200	10g	2.1g	—	55g
Cinnamon Toast Cereal Catalina Crunch	40%	11g	110	10g	1.05g	—	36g
Honey Graham Cereal Catalina Crunch	40%	11g	110	10g	1.05g	—	36g
Maple Waffle Cereal Catalina Crunch	40%	11g	110	10g	1.05g	—	36g
Less Sugar Vanilla Greek Yogurt Chobani	40%	12g	120	10g	1.14g	—	150g
Italian Style Beef Stick Chomps	40%	9g	90	10g	0.81g	—	28g
Jalapeno Beef Stick Chomps	40%	9g	90	10g	0.81g	—	28g
Coconut Protein Bar Built	37.8%	17g	180	9.4g	1.79g	—	55g
Salted Caramel Protein Bar Built	37.8%	17g	180	9.4g	1.79g	—	55g
Cocoa Cereal Magic Spoon	37.1%	13g	140	9.3g	1.24g	—	33g
Frosted Cereal Magic Spoon	37.1%	13g	140	9.3g	1.24g	—	33g
Fruity Cereal Magic Spoon	37.1%	13g	140	9.3g	1.24g	—	33g
Beef Bison Bacon Cranberry Bar EPIC	36.7%	11g	120	9.2g	0.88g	—	43g
Sea Salt Chicken Chips Wilde	36.7%	11g	120	9.2g	0.88g	—	28g
Mozzarella String Cheese Frigo	35%	7g	80	8.8g	0.62g	—	28g
Peanut Butter Cereal Magic Spoon	34.7%	13g	150	8.7g	1.24g	—	33g
Buffalo Chicken Chips Wilde	33.8%	11g	130	8.5g	0.88g	—	28g
Special K Protein Cereal Special K	33.3%	10g	120	8.3g	0.7g	—	35g
Parmesan Cheese Crisps Whisps	33.3%	10g	120	8.3g	0.95g	—	23g
Cinnamon Roll oats overnight	32%	20g	250	8g	1.56g	—	67g
Banana Bread oats overnight	30.8%	20g	260	7.7g	1.56g	—	69g
Pear & Apple Crumble Oats Overnight	30.8%	20g	260	7.7g	1.56g	—	100g
GoLean Original Kashi	30.6%	13g	170	7.6g	0.91g	—	53g
Protein Oatmeal Magic Spoon	30%	15g	200	7.5g	1.17g	—	60g
Mozzarella String Cheese Sargento	30%	6g	80	7.5g	0.62g	—	28g
Cheddar Cheese Crisps Whisps	30%	9g	120	7.5g	0.86g	—	23g
RED LENTIL PENNE Barilla	29.5%	14g	190	7.4g	1.09g	—	56g
Red Lentil Rotini Barilla	28.9%	13g	180	7.2g	1.01g	—	56g
Red Lentil Spaghetti Barilla	28.9%	13g	180	7.2g	1.01g	—	56g
Mini Babybel Original Babybel	28.6%	5g	70	7.1g	0.48g	—	21g
Snack Cheese Mozzarella Tillamook	28.6%	5g	70	7.1g	0.62g	—	21g
Organic Red Lentil Sedanini Trader Joe's	28.2%	13.4g	190	7.1g	1.05g	—	56g
Peanut Butter Power Cookie NuGo	27.8%	16g	230	7g	1.68g	—	60g
Organic Overnight Oats Mix Beyond Oats	27.6%	20g	290	6.9g	1.56g	—	80g
Cavatappi made from chickpeas Banza	27.4%	13g	190	6.8g	1.01g	—	56g
Protein Packed Oatmeal Maple & Brown Sugar Kodiak	26.2%	12g	183	6.6g	0.94g	—	50g
Protein Made From Chickpeas Banza	25.9%	12.3g	190	6.5g	0.96g	—	56g
Rotini Made from Chickpeas Banza	25.9%	12.3g	190	6.5g	0.96g	—	56g
OATMEAL Apple Cinnamon KODIAK	25.3%	12g	190	6.3g	0.94g	—	50g
Protein-Packed Oatmeal Blueberries & Cream Kodiak	25.3%	14.4g	228	6.3g	1.12g	—	60g
Birthday Cake Pint Halo Top	25%	5g	80	6.3g	0.48g	—	64g
Chocolate Pint Halo Top	25%	5g	80	6.3g	0.48g	—	64g
Sea Salt Caramel Pint Halo Top	25%	5g	80	6.3g	0.48g	—	64g
Vanilla Bean Pint Halo Top	25%	5g	80	6.3g	0.48g	—	64g
Double Chocolate Chip Protein Cookie Quest	25%	15g	240	6.3g	1.58g	—	58g
Special K Protein Granola Special K	24%	12g	200	6g	0.84g	—	50g
Cookies and Cream Greek Yogurt Bar Yasso	24%	6g	100	6g	0.57g	—	65g
Mint Chocolate Chip Greek Yogurt Bar Yasso	24%	6g	100	6g	0.57g	—	65g
Sea Salt Caramel Greek Yogurt Bar Yasso	24%	6g	100	6g	0.57g	—	65g
Protein Old Fashioned Rolled Oats Quaker	23.8%	10g	168	6g	0.78g	—	42g
Chocolate Chip Cookie Dough ALOHA	23.3%	14g	240	5.8g	1.09g	—	56g
Chocolate Chip Protein Bar RXBAR	22.9%	12g	210	5.7g	0.94g	—	52g
Peanut Butter Flavour Hot Oat Cereal with Soy Protein Quaker	22.2%	12g	216	5.6g	0.94g	—	58g
Birthday Cake Cookies Buff Bake	21.2%	9g	170	5.3g	0.95g	—	39g
Snickerdoodle Cookies Buff Bake	21.2%	9g	170	5.3g	0.95g	—	39g
Chocolate Chip Cookies Buff Bake	20%	9g	180	5g	0.95g	—	39g
Protein Granola Magic Spoon	20%	13g	260	5g	1.01g	—	60g
Original Salty-Sweet Granola Purely Elizabeth	20%	5g	100	5g	0.39g	—	26g
Peanut Butter Frosted Cookies Quest	20%	12g	240	5g	1.26g	—	50g
Strawberry Frozen Greek Yogurt Two Good	20%	8g	160	5g	0.76g	—	99g
Protein Granola Quaker	19.2%	12g	250	4.8g	0.94g	—	60g
Vanilla Chocolate Chip Frozen Greek Yogurt Two Good	18.8%	8g	170	4.7g	0.76g	—	99g
Granola Protein Oats & Honey Nature Valley	18.6%	13g	280	4.6g	1.01g	—	65g
Apple Cinnamon Nut Granola Kind	15.4%	5g	130	3.8g	0.39g	—	30g
healthy grains granola Peanut Butter KIND	15.4%	10g	260	3.8g	0.78g	—	65g
Peanut Butter Granola KIND	14.8%	11.4g	309	3.7g	0.89g	—	65g
Chocolate Chip Complete Cookie Lenny & Larry’s	14.5%	8g	220	3.6g	0.62g	—	57g
Double Chocolate Complete Cookie Lenny & Larry’s	14.5%	8g	220	3.6g	0.62g	—	57g
Snickerdoodle Complete Cookie Lenny & Larry’s	14.5%	8g	220	3.6g	0.62g	—	57g
Cinnamon Peanut Butter Nut Granola purely elizabeth.	14.1%	6g	170	3.5g	0.47g	—	30g
Vanilla Almond Butter Nut Granola purely elizabeth.	14.1%	6g	170	3.5g	0.47g	—	30g
Peanut Butter Complete Cookie Lenny & Larry’s	13.9%	8g	230	3.5g	0.62g	—	57g
White Cheddar Cheez-It Snap’d Cheez-It	12.3%	4g	130	3.1g	0.38g	—	28g
Cinnamon Sugar Chickpea Puffs Hippeas	12.3%	4g	130	3.1g	0.31g	—	28g
Maple Pecan grain free granola Three Wishes	10.9%	6g	220	2.7g	0.47g	—	40g
Chocolate Mini Ice Cream Bar Magnum	4.7%	2g	170	1.2g	0.19g	—	43g

Efficiency at a glance

Every tracked food, charted by protein per 100 calories.

All foods

Top 15 by protein / 100 cal.

Bars colored by Protein Density (% of calories from protein) tier. Values in g/100cal.

All foods

Calories per serving vs. protein per 100 cal. Up-and-left is more efficient. Labels show the top performers directly; tap or focus a dot for brand and exact numbers.

Too tight to label directly — numbered on the chart above:

1. Chobani Nonfat Plain Greek Yogurt
2. Good Culture 1% Low-Fat Cottage Cheese
3. Painterland Sisters Plain Skyr Yogurt
4. Good Culture 2% Low-Fat Cottage Cheese
5. Country Archer Original Beef Jerky
6. Oikos Triple Zero Strawberry Greek Yogurt
7. Two Good Vanilla Greek Yogurt
8. Country Archer Sweet BBQ Beef Jerky
9. Two Good Strawberry Greek Yogurt
10. Oikos Triple Zero Vanilla Greek Yogurt
12. Fage Total 2% Plain Greek Yogurt
14. Quest BBQ Tortilla Style Protein Chips
15. Quest Nacho Cheese Tortilla Style Protein Chips
16. Quest Loaded Taco Tortilla Style Protein Chips
17. Explore Cuisine Organic edamame spaghetti
18. Chomps Original Beef Jerky
19. Quest Ranch Tortilla Style Protein Chips
20. Chomps Original Turkey Stick
22. Explore Cuisine Organic Black Bean Spaghetti
23. Babybel Mini Babybel Light
24. Sargento Light Mozzarella String Cheese
25. Frigo Light String Cheese
26. Quest Chocolate Brownie Protein Bar
28. Krave Sweet Chipotle Beef Jerky
29. Quest Birthday Cake Protein Bar
31. Quest Chocolate Chip Cookie Dough Protein Bar
35. Chobani Less Sugar Vanilla Greek Yogurt
36. Catalina Crunch Maple Waffle Cereal
37. Catalina Crunch Honey Graham Cereal
38. Chomps Jalapeno Beef Stick
41. Built Salted Caramel Protein Bar
43. Magic Spoon Fruity Cereal
44. Magic Spoon Frosted Cereal
47. Frigo Mozzarella String Cheese
48. Magic Spoon Peanut Butter Cereal
52. oats overnight Cinnamon Roll
53. Oats Overnight Pear & Apple Crumble
54. Kashi GoLean Original
55. Sargento Mozzarella String Cheese
57. Magic Spoon Protein Oatmeal
58. Barilla RED LENTIL PENNE
61. Babybel Mini Babybel Original
63. Tillamook Snack Cheese Mozzarella
64. NuGo Peanut Butter Power Cookie
66. Kodiak Protein Packed Oatmeal Maple & Brown Sugar
71. Halo Top Chocolate Pint
73. Kodiak Protein-Packed Oatmeal Blueberries & Cream
79. Yasso Sea Salt Caramel Greek Yogurt Bar
80. Yasso Mint Chocolate Chip Greek Yogurt Bar
81. ALOHA Chocolate Chip Cookie Dough
85. Buff Bake Snickerdoodle Cookies
90. Magic Spoon Protein Granola
91. Quaker Protein Granola
93. Nature Valley Granola Protein Oats & Honey
94. Kind Apple Cinnamon Nut Granola
95. KIND healthy grains granola Peanut Butter
97. Lenny & Larry’s Snickerdoodle Complete Cookie
98. Lenny & Larry’s Double Chocolate Complete Cookie
105. Magnum Chocolate Mini Ice Cream Bar

+46 more points packed too tightly to mark individually — every product's exact numbers are in the table above and the accessible data table below.

Too tight to label directly — numbered on the chart above:

1. Chobani Nonfat Plain Greek Yogurt
2. Good Culture 1% Low-Fat Cottage Cheese
3. Painterland Sisters Plain Skyr Yogurt
4. Good Culture 2% Low-Fat Cottage Cheese
5. Country Archer Original Beef Jerky
7. Two Good Vanilla Greek Yogurt
8. Country Archer Sweet BBQ Beef Jerky
9. Two Good Strawberry Greek Yogurt
12. Fage Total 2% Plain Greek Yogurt
15. Quest Loaded Taco Tortilla Style Protein Chips
16. Explore Cuisine Organic edamame spaghetti
17. Chomps Original Beef Jerky
19. Chomps Original Turkey Stick
21. Explore Cuisine Organic Black Bean Spaghetti
23. Sargento Light Mozzarella String Cheese
24. Frigo Light String Cheese
27. Krave Sweet Chipotle Beef Jerky
28. Quest Birthday Cake Protein Bar
29. Quest Cookies and Cream Protein Bar
30. Quest Chocolate Chip Cookie Dough Protein Bar
32. Catalina Crunch Cinnamon Toast Cereal
37. Chomps Jalapeno Beef Stick
41. Magic Spoon Cocoa Cereal
45. Wilde Sea Salt Chicken Chips
51. oats overnight Cinnamon Roll
52. oats overnight Banana Bread
53. Oats Overnight Pear & Apple Crumble
54. Kashi GoLean Original
55. Sargento Mozzarella String Cheese
57. Magic Spoon Protein Oatmeal
63. Tillamook Snack Cheese Mozzarella
64. NuGo Peanut Butter Power Cookie
65. Beyond Oats Organic Overnight Oats Mix
69. Banza Rotini Made from Chickpeas
71. Halo Top Vanilla Bean Pint
76. Halo Top Sea Salt Caramel Pint
81. Yasso Mint Chocolate Chip Greek Yogurt Bar
88. Two Good Strawberry Frozen Greek Yogurt
90. Quest Peanut Butter Frosted Cookies
94. Nature Valley Granola Protein Oats & Honey
96. KIND healthy grains granola Peanut Butter
97. Lenny & Larry’s Chocolate Chip Complete Cookie
99. Lenny & Larry’s Double Chocolate Complete Cookie
102. purely elizabeth. Vanilla Almond Butter Nut Granola
104. Hippeas Cinnamon Sugar Chickpea Puffs
105. Three Wishes Maple Pecan grain free granola

+60 more points packed too tightly to mark individually — every product's exact numbers are in the table above and the accessible data table below.

All foods: calories per serving and protein per 100 calories
Food	Calories	Protein g per 100 cal	Protein (g)	Tier
Fage Total 0% Plain Greek Yogurt	90	20	18	platinum
David Chocolate Chip Cookie Dough Protein Bar	150	18.7	28	platinum
Chobani Nonfat Plain Greek Yogurt	90	17.8	16	platinum
Good Culture 1% Low-Fat Cottage Cheese	80	17.5	14	platinum
Painterland Sisters Plain Skyr Yogurt	100	17	17	platinum
Good Culture 2% Low-Fat Cottage Cheese	90	15.6	14	platinum
Country Archer Original Beef Jerky	80	15	12	platinum
Country Archer Sweet BBQ Beef Jerky	80	15	12	platinum
Oikos Triple Zero Strawberry Greek Yogurt	100	15	15	platinum
Oikos Triple Zero Vanilla Greek Yogurt	100	15	15	platinum
Two Good Strawberry Greek Yogurt	80	15	12	platinum
Two Good Vanilla Greek Yogurt	80	15	12	platinum
Daisy Lowfat Cottage Cheese	90	14.4	13	platinum
Fage Total 2% Plain Greek Yogurt	120	14.2	17	platinum
Old Trapper Old Fashioned Beef Jerky	80	13.8	11	platinum
Quest BBQ Tortilla Style Protein Chips	140	13.6	19	platinum
Quest Loaded Taco Tortilla Style Protein Chips	140	13.6	19	platinum
Quest Nacho Cheese Tortilla Style Protein Chips	140	13.6	19	platinum
Explore Cuisine Organic Edamame & Mung Bean Fettuccine	180	13.3	24	platinum
Explore Cuisine Organic edamame spaghetti	180	13.3	24	platinum
Chomps Original Beef Jerky	70	12.9	9	platinum
Chomps Original Turkey Stick	70	12.9	9	platinum
Quest Ranch Tortilla Style Protein Chips	140	12.9	18	platinum
Siggi’s Vanilla Skyr Yogurt	110	12.7	14	platinum
Explore Cuisine Organic Black Bean Spaghetti	190	12.1	23	platinum
Babybel Mini Babybel Light	50	12	6	platinum
Frigo Light String Cheese	50	12	6	platinum
Sargento Light Mozzarella String Cheese	50	12	6	platinum
Quest Chocolate Brownie Protein Bar	180	11.7	21	platinum
Krave Chipotle Beef Jerky	80	11.3	9	platinum
Krave Sweet Chipotle Beef Jerky	80	11.3	9	platinum
Quest Birthday Cake Protein Bar	200	10.5	21	platinum
Quest Chocolate Chip Cookie Dough Protein Bar	200	10.5	21	platinum
Quest Cookies and Cream Protein Bar	200	10.5	21	platinum
Barebells Caramel Cashew Protein Bar	200	10	20	platinum
Barebells Creamy Crisp Protein Bar	200	10	20	platinum
Catalina Crunch Cinnamon Toast Cereal	110	10	11	platinum
Catalina Crunch Honey Graham Cereal	110	10	11	platinum
Catalina Crunch Maple Waffle Cereal	110	10	11	platinum
Chobani Less Sugar Vanilla Greek Yogurt	120	10	12	platinum
Chomps Italian Style Beef Stick	90	10	9	platinum
Chomps Jalapeno Beef Stick	90	10	9	platinum
Built Coconut Protein Bar	180	9.4	17	gold
Built Salted Caramel Protein Bar	180	9.4	17	gold
Magic Spoon Cocoa Cereal	140	9.3	13	gold
Magic Spoon Frosted Cereal	140	9.3	13	gold
Magic Spoon Fruity Cereal	140	9.3	13	gold
EPIC Beef Bison Bacon Cranberry Bar	120	9.2	11	gold
Wilde Sea Salt Chicken Chips	120	9.2	11	gold
Frigo Mozzarella String Cheese	80	8.8	7	gold
Magic Spoon Peanut Butter Cereal	150	8.7	13	gold
Wilde Buffalo Chicken Chips	130	8.5	11	gold
Special K Special K Protein Cereal	120	8.3	10	gold
Whisps Parmesan Cheese Crisps	120	8.3	10	gold
oats overnight Cinnamon Roll	250	8	20	gold
oats overnight Banana Bread	260	7.7	20	gold
Oats Overnight Pear & Apple Crumble	260	7.7	20	gold
Kashi GoLean Original	170	7.6	13	gold
Magic Spoon Protein Oatmeal	200	7.5	15	gold
Sargento Mozzarella String Cheese	80	7.5	6	gold
Whisps Cheddar Cheese Crisps	120	7.5	9	gold
Barilla RED LENTIL PENNE	190	7.4	14	gold
Barilla Red Lentil Rotini	180	7.2	13	gold
Barilla Red Lentil Spaghetti	180	7.2	13	gold
Babybel Mini Babybel Original	70	7.1	5	gold
Tillamook Snack Cheese Mozzarella	70	7.1	5	gold
Trader Joe's Organic Red Lentil Sedanini	190	7.1	13.4	gold
NuGo Peanut Butter Power Cookie	230	7	16	gold
Beyond Oats Organic Overnight Oats Mix	290	6.9	20	gold
Banza Cavatappi made from chickpeas	190	6.8	13	gold
Kodiak Protein Packed Oatmeal Maple & Brown Sugar	183	6.6	12	gold
Banza Protein Made From Chickpeas	190	6.5	12.3	gold
Banza Rotini Made from Chickpeas	190	6.5	12.3	gold
KODIAK OATMEAL Apple Cinnamon	190	6.3	12	gold
Kodiak Protein-Packed Oatmeal Blueberries & Cream	228	6.3	14.4	gold
Halo Top Birthday Cake Pint	80	6.3	5	gold
Halo Top Chocolate Pint	80	6.3	5	gold
Halo Top Sea Salt Caramel Pint	80	6.3	5	gold
Halo Top Vanilla Bean Pint	80	6.3	5	gold
Quest Double Chocolate Chip Protein Cookie	240	6.3	15	gold
Special K Special K Protein Granola	200	6	12	silver
Yasso Cookies and Cream Greek Yogurt Bar	100	6	6	silver
Yasso Mint Chocolate Chip Greek Yogurt Bar	100	6	6	silver
Yasso Sea Salt Caramel Greek Yogurt Bar	100	6	6	silver
Quaker Protein Old Fashioned Rolled Oats	168	6	10	silver
ALOHA Chocolate Chip Cookie Dough	240	5.8	14	silver
RXBAR Chocolate Chip Protein Bar	210	5.7	12	silver
Quaker Peanut Butter Flavour Hot Oat Cereal with Soy Protein	216	5.6	12	silver
Buff Bake Birthday Cake Cookies	170	5.3	9	silver
Buff Bake Snickerdoodle Cookies	170	5.3	9	silver
Buff Bake Chocolate Chip Cookies	180	5	9	silver
Magic Spoon Protein Granola	260	5	13	silver
Purely Elizabeth Original Salty-Sweet Granola	100	5	5	silver
Quest Peanut Butter Frosted Cookies	240	5	12	silver
Two Good Strawberry Frozen Greek Yogurt	160	5	8	silver
Quaker Protein Granola	250	4.8	12	silver
Two Good Vanilla Chocolate Chip Frozen Greek Yogurt	170	4.7	8	silver
Nature Valley Granola Protein Oats & Honey	280	4.6	13	silver
Kind Apple Cinnamon Nut Granola	130	3.8	5	silver
KIND healthy grains granola Peanut Butter	260	3.8	10	silver
KIND Peanut Butter Granola	309	3.7	11.4	avoid
Lenny & Larry’s Chocolate Chip Complete Cookie	220	3.6	8	avoid
Lenny & Larry’s Double Chocolate Complete Cookie	220	3.6	8	avoid
Lenny & Larry’s Snickerdoodle Complete Cookie	220	3.6	8	avoid
purely elizabeth. Cinnamon Peanut Butter Nut Granola	170	3.5	6	avoid
purely elizabeth. Vanilla Almond Butter Nut Granola	170	3.5	6	avoid
Lenny & Larry’s Peanut Butter Complete Cookie	230	3.5	8	avoid
Cheez-It White Cheddar Cheez-It Snap’d	130	3.1	4	avoid
Hippeas Cinnamon Sugar Chickpea Puffs	130	3.1	4	avoid
Three Wishes Maple Pecan grain free granola	220	2.7	6	avoid
Magnum Chocolate Mini Ice Cream Bar	170	1.2	2	avoid

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See the highest-protein options within a specific food type.

Highest protein bars

Protein bars sorted by Protein Density.

Highest protein yogurt

Yogurts sorted by Protein Density.

Highest protein jerky

Jerky and meat snacks sorted by Protein Density.

Highest protein chips

Protein chips sorted by Protein Density.

Highest protein ice cream

Protein ice creams sorted by Protein Density.

Highest protein cereal

Protein cereals sorted by Protein Density.

Highest protein cookies

Protein cookies sorted by Protein Density.

Highest protein cheese

Cheeses and cottage-cheese variants sorted by Protein Density.

Highest protein pasta

Legume and protein-fortified pasta sorted by Protein Density.

Highest protein oatmeal

Protein-fortified oatmeal and overnight oats sorted by Protein Density.

Highest protein granola

Protein granola ranked by Protein Density — and why none of it reaches Gold.

Nutrition data sourced from USDA FoodData Central and Open Food Facts. Rankings calculated by grams of protein per 100 calories. Whole pulses are ranked on the same axis on highest protein legumes and beans. The same crust-vs-calorie trade-off applies to a single dish, too — see how every pizza crust ranks by Protein Density. Tier assignments use Protein Density (% of calories from protein). See methodology for the math.

Next step

Here's the cheapest, fastest and easiest way to hit your target.

Cheapest route Wheat flour, white — $1.16 per 100 g protein See all 13 staples priced from BLS retail data. Fastest route Dymatize ISO100 Hydrolyzed 100% Whey Isolate 2.7 g leucine per 25 g protein — top of 26 powders. Eating out today? Chipotle averages 49.9% density 6 items scored the same way as the snacks.

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