High Protein, Low Calorie Foods

Last updated: May 26, 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.

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

Filters81/81

Showing 81 / 81

Tier

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
Sweet BBQ Beef Jerky Country Archer	60%	12g	80	15g	0.81g	—	28g
Original 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
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
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
Cookies and Cream 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
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
Italian Style Beef Stick Chomps	40%	9g	90	10g	0.81g	—	28g
Jalapeno Beef Stick Chomps	40%	9g	90	10g	0.81g	—	28g
Less Sugar Vanilla Greek Yogurt Chobani	40%	12g	120	10g	1.14g	—	150g
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
Fruity 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
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
GoLean Original Kashi	30.6%	13g	170	7.6g	0.91g	—	53g
Mozzarella String Cheese Sargento	30%	6g	80	7.5g	0.62g	—	28g
Cheddar Cheese Crisps Whisps	30%	9g	120	7.5g	0.86g	—	23g
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
Peanut Butter Power Cookie NuGo	27.8%	16g	230	7g	1.68g	—	60g
Birthday Cake 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
Chocolate 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
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
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
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
Vanilla Chocolate Chip Frozen Greek Yogurt Two Good	18.8%	8g	170	4.7g	0.76g	—	99g
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
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
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 tier. Values in g/100cal.

All foods

Calories per serving vs. protein per 100 cal. Up-and-left is more efficient. Tap or focus a dot for details.

All foods: calories per serving and protein per 100 calories
Food	Calories	Protein g per 100 cal	Tier
Fage Total 0% Plain Greek Yogurt	90	20	platinum
David Chocolate Chip Cookie Dough Protein Bar	150	18.7	platinum
Chobani Nonfat Plain Greek Yogurt	90	17.8	platinum
Good Culture 1% Low-Fat Cottage Cheese	80	17.5	platinum
Painterland Sisters Plain Skyr Yogurt	100	17	platinum
Good Culture 2% Low-Fat Cottage Cheese	90	15.6	platinum
Country Archer Sweet BBQ Beef Jerky	80	15	platinum
Country Archer Original Beef Jerky	80	15	platinum
Oikos Triple Zero Strawberry Greek Yogurt	100	15	platinum
Oikos Triple Zero Vanilla Greek Yogurt	100	15	platinum
Two Good Strawberry Greek Yogurt	80	15	platinum
Two Good Vanilla Greek Yogurt	80	15	platinum
Daisy Lowfat Cottage Cheese	90	14.4	platinum
Fage Total 2% Plain Greek Yogurt	120	14.2	platinum
Old Trapper Old Fashioned Beef Jerky	80	13.8	platinum
Quest BBQ Tortilla Style Protein Chips	140	13.6	platinum
Quest Loaded Taco Tortilla Style Protein Chips	140	13.6	platinum
Quest Nacho Cheese Tortilla Style Protein Chips	140	13.6	platinum
Chomps Original Beef Jerky	70	12.9	platinum
Chomps Original Turkey Stick	70	12.9	platinum
Quest Ranch Tortilla Style Protein Chips	140	12.9	platinum
Siggi’s Vanilla Skyr Yogurt	110	12.7	platinum
Babybel Mini Babybel Light	50	12	platinum
Frigo Light String Cheese	50	12	platinum
Sargento Light Mozzarella String Cheese	50	12	platinum
Quest Chocolate Brownie Protein Bar	180	11.7	platinum
Krave Chipotle Beef Jerky	80	11.3	platinum
Krave Sweet Chipotle Beef Jerky	80	11.3	platinum
Quest Birthday Cake Protein Bar	200	10.5	platinum
Quest Cookies and Cream Protein Bar	200	10.5	platinum
Quest Chocolate Chip Cookie Dough Protein Bar	200	10.5	platinum
Barebells Caramel Cashew Protein Bar	200	10	platinum
Barebells Creamy Crisp Protein Bar	200	10	platinum
Catalina Crunch Cinnamon Toast Cereal	110	10	platinum
Catalina Crunch Honey Graham Cereal	110	10	platinum
Catalina Crunch Maple Waffle Cereal	110	10	platinum
Chomps Italian Style Beef Stick	90	10	platinum
Chomps Jalapeno Beef Stick	90	10	platinum
Chobani Less Sugar Vanilla Greek Yogurt	120	10	platinum
Built Coconut Protein Bar	180	9.4	gold
Built Salted Caramel Protein Bar	180	9.4	gold
Magic Spoon Cocoa Cereal	140	9.3	gold
Magic Spoon Fruity Cereal	140	9.3	gold
Magic Spoon Frosted Cereal	140	9.3	gold
EPIC Beef Bison Bacon Cranberry Bar	120	9.2	gold
Wilde Sea Salt Chicken Chips	120	9.2	gold
Frigo Mozzarella String Cheese	80	8.8	gold
Magic Spoon Peanut Butter Cereal	150	8.7	gold
Wilde Buffalo Chicken Chips	130	8.5	gold
Special K Special K Protein Cereal	120	8.3	gold
Whisps Parmesan Cheese Crisps	120	8.3	gold
Kashi GoLean Original	170	7.6	gold
Sargento Mozzarella String Cheese	80	7.5	gold
Whisps Cheddar Cheese Crisps	120	7.5	gold
Babybel Mini Babybel Original	70	7.1	gold
Tillamook Snack Cheese Mozzarella	70	7.1	gold
NuGo Peanut Butter Power Cookie	230	7	gold
Halo Top Birthday Cake Pint	80	6.3	gold
Halo Top Sea Salt Caramel Pint	80	6.3	gold
Halo Top Vanilla Bean Pint	80	6.3	gold
Halo Top Chocolate Pint	80	6.3	gold
Quest Double Chocolate Chip Protein Cookie	240	6.3	gold
Special K Special K Protein Granola	200	6	silver
Yasso Cookies and Cream Greek Yogurt Bar	100	6	silver
Yasso Mint Chocolate Chip Greek Yogurt Bar	100	6	silver
Yasso Sea Salt Caramel Greek Yogurt Bar	100	6	silver
ALOHA Chocolate Chip Cookie Dough	240	5.8	silver
RXBAR Chocolate Chip Protein Bar	210	5.7	silver
Buff Bake Birthday Cake Cookies	170	5.3	silver
Buff Bake Snickerdoodle Cookies	170	5.3	silver
Buff Bake Chocolate Chip Cookies	180	5	silver
Quest Peanut Butter Frosted Cookies	240	5	silver
Two Good Strawberry Frozen Greek Yogurt	160	5	silver
Two Good Vanilla Chocolate Chip Frozen Greek Yogurt	170	4.7	silver
Lenny & Larry’s Chocolate Chip Complete Cookie	220	3.6	avoid
Lenny & Larry’s Double Chocolate Complete Cookie	220	3.6	avoid
Lenny & Larry’s Snickerdoodle Complete Cookie	220	3.6	avoid
Lenny & Larry’s Peanut Butter Complete Cookie	230	3.5	avoid
Cheez-It White Cheddar Cheez-It Snap’d	130	3.1	avoid
Hippeas Cinnamon Sugar Chickpea Puffs	130	3.1	avoid
Magnum Chocolate Mini Ice Cream Bar	170	1.2	avoid

Browse by category

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.

Nutrition data sourced from USDA FoodData Central and Open Food Facts. Rankings calculated by grams of protein per 100 calories. Tier assignments use Protein Density (% of calories from protein). See methodology for the math.