https://proteinbenchmark.com/ https://proteinbenchmark.com/images/charts/protein-density-whole-foods-vs-restaurants-vs-snacks.svg Protein density across whole foods, home meals, restaurants and snacks 38 representative foods across four categories (whole foods, home-cooked plates, restaurant mains, packaged snacks), plotted by grams of protein per 100 calories. Whole foods: n = 13, Home-cooked plates: n = 5, Restaurant mains: n = 10, Packaged snacks: n = 10. https://proteinbenchmark.com/collagen https://proteinbenchmark.com/images/charts/collagen-diaas-score-zero.svg Collagen's DIAAS score is zero Comparison of 20 grams of label protein versus DAY (bioavailability-adjusted effective protein) for three sources: Whey protein, 20 of 20 grams effective (100%); Pea protein, 16.4 of 20 grams effective (82%); Collagen peptides, 0 of 20 grams effective (0%). https://proteinbenchmark.com/cuisine https://proteinbenchmark.com/images/charts/cuisines-ranked-by-average-protein-density.svg Average protein density by cuisine Horizontal bar chart with min to max whiskers: mean Protein Density (% of calories from protein) by cuisine, ranked highest to lowest, each based on 8 to 10 curated dishes. Poke: 52.6% average, range 8.3% to 96.7%, n=9. Thai: 42.9% average, range 4.9% to 88.9%, n=8. Sushi: 38% average, range 9% to 89.8%, n=8. Japanese: 35.4% average, range 14.9% to 58.8%, n=9. Chinese: 32.2% average, range 7% to 69.2%, n=8. Korean: 31% average, range 8.3% to 62.1%, n=10. Vietnamese: 30.9% average, range 13.3% to 51.4%, n=10. Mexican: 30.2% average, range 5% to 70.9%, n=8. Indian: 29.9% average, range 11.6% to 72.6%, n=8. Mediterranean: 29.7% average, range 6.6% to 64.4%, n=10. Italian: 28.9% average, range 8.1% to 65.7%, n=10. https://proteinbenchmark.com/cuisine/chinese https://proteinbenchmark.com/images/charts/chinese-protein-density-spread.svg Chinese dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 8 Chinese dishes, 0 to 100 percent. Best: Steamed Chicken & Broccoli (sauce on side), 69.2% (45.5g protein in 263 kcal) (Platinum). Worst: Vegetable Fried Rice, 7% (8.7g protein in 495 kcal) (Avoid). Gap: 62.2 percentage points — about 9.9x denser. https://proteinbenchmark.com/cuisine/indian https://proteinbenchmark.com/images/charts/indian-protein-density-spread.svg Indian dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 8 Indian dishes, 0 to 100 percent. Best: Chicken Tikka (2 skewers), 72.6% (47.2g protein in 260 kcal) (Platinum). Worst: Naan (1 piece), 11.6% (9.9g protein in 341 kcal) (Avoid). Gap: 61 percentage points — about 6.3x denser. https://proteinbenchmark.com/cuisine/italian https://proteinbenchmark.com/images/charts/italian-protein-density-spread.svg Italian dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 10 Italian dishes, 0 to 100 percent. Best: Grilled Chicken Breast (Pollo alla Griglia), 65.7% (46.5g protein in 283 kcal) (Platinum). Worst: Garlic Bread, 8.1% (9.3g protein in 457 kcal) (Avoid). Gap: 57.6 percentage points — about 8.1x denser. https://proteinbenchmark.com/cuisine/japanese https://proteinbenchmark.com/images/charts/japanese-protein-density-spread.svg Japanese dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 9 Japanese dishes, 0 to 100 percent. Best: Shabu-Shabu (beef & tofu hot pot, no rice), 58.8% (55.7g protein in 379 kcal) (Platinum). Worst: Ramen (shoyu/tonkotsu-style, with chashu and egg), 14.9% (28.7g protein in 771 kcal) (Avoid). Gap: 43.9 percentage points — about 3.9x denser. https://proteinbenchmark.com/cuisine/korean https://proteinbenchmark.com/images/charts/korean-protein-density-spread.svg Korean dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 10 Korean dishes, 0 to 100 percent. Best: Bulgogi (Grilled Marinated Beef), 62.1% (43.6g protein in 281 kcal) (Platinum). Worst: Tteokbokki (Spicy Rice Cakes), 8.3% (5.8g protein in 278 kcal) (Avoid). Gap: 53.8 percentage points — about 7.5x denser. https://proteinbenchmark.com/cuisine/mediterranean https://proteinbenchmark.com/images/charts/mediterranean-protein-density-spread.svg Mediterranean dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 10 Mediterranean dishes, 0 to 100 percent. Best: Chicken Souvlaki (Grilled Skewers), 64.4% (49.6g protein in 308 kcal) (Platinum). Worst: Tabbouleh (Bulgur & Parsley Salad), 6.6% (3.4g protein in 206 kcal) (Avoid). Gap: 57.8 percentage points — about 9.8x denser. https://proteinbenchmark.com/cuisine/mexican https://proteinbenchmark.com/images/charts/mexican-protein-density-spread.svg Mexican dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 8 Mexican dishes, 0 to 100 percent. Best: Carne Asada (plate, no tortillas), 70.9% (45.2g protein in 255 kcal) (Platinum). Worst: Guacamole (side), 5% (1.8g protein in 144 kcal) (Avoid). Gap: 65.9 percentage points — about 14.2x denser. https://proteinbenchmark.com/cuisine/poke https://proteinbenchmark.com/images/charts/poke-protein-density-spread.svg Poke dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 9 Poke dishes, 0 to 100 percent. Best: Shrimp (cooked, plain), 96.7% (33.6g protein in 139 kcal) (Platinum). Worst: White Rice Base (1 scoop, ~1 cup), 8.3% (5.4g protein in 260 kcal) (Avoid). Gap: 88.4 percentage points — about 11.7x denser. https://proteinbenchmark.com/cuisine/sushi https://proteinbenchmark.com/images/charts/sushi-protein-density-spread.svg Sushi dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 8 Sushi dishes, 0 to 100 percent. Best: Tuna Sashimi (6 pieces), 89.8% (22g protein in 98 kcal) (Platinum). Worst: California Roll (8 pieces), 9% (7.8g protein in 346 kcal) (Avoid). Gap: 80.8 percentage points — about 10x denser. https://proteinbenchmark.com/cuisine/thai https://proteinbenchmark.com/images/charts/thai-protein-density-spread.svg Thai dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 8 Thai dishes, 0 to 100 percent. Best: Tom Yum Soup with Shrimp, 88.9% (30g protein in 135 kcal) (Platinum). Worst: Mango Sticky Rice, 4.9% (4.8g protein in 388 kcal) (Avoid). Gap: 84 percentage points — about 18.1x denser. https://proteinbenchmark.com/cuisine/vietnamese https://proteinbenchmark.com/images/charts/vietnamese-protein-density-spread.svg Vietnamese dishes: protein density spread Dot plot: Protein Density (% of calories from protein) spread across 10 Vietnamese dishes, 0 to 100 percent. Best: Ga Nuong Sa (Grilled Lemongrass Chicken), 51.4% (37.4g protein in 291 kcal) (Platinum). Worst: Cha Gio (Fried Spring Rolls), 13.3% (17.6g protein in 530 kcal) (Avoid). Gap: 38.1 percentage points — about 3.9x denser. https://proteinbenchmark.com/highest-leucine https://proteinbenchmark.com/images/charts/protein-powders-leucine-gap-ranked.svg Protein powders ranked by leucine as % of labeled protein Bar chart: 26 protein powders ranked by leucine as a percentage of labeled protein. 1. Dymatize ISO100 Hydrolyzed 100% Whey Isolate, 10.8% of protein is leucine (25g protein per serving), label-verified. 2. NOW Sports Whey Protein Isolate, 10.8% of protein is leucine (25g protein per serving), label-verified. 3. BulkSupplements Whey Protein Concentrate 80%, 10.6% of protein is leucine (23g protein per serving), label-verified. 4. Transparent Labs 100% Grass-Fed Whey Protein Isolate, 10.5% of protein is leucine (28g protein per serving), estimated. 5. Legion Whey+, 10.5% of protein is leucine (22g protein per serving), estimated. Full ranking in the adjacent list. 16 of 26 values are estimated from a protein-source factor model, not a published aminogram. https://proteinbenchmark.com/highest-protein/bars https://proteinbenchmark.com/images/charts/highest-protein-bars-ranked.svg Highest protein bars, ranked by protein density Bar chart: top 11 Highest protein bars foods ranked by Protein / 100 cal. 1. David Chocolate Chip Cookie Dough Protein Bar, 18.7 g/100cal, 28g protein, 150 kcal. 2. Quest Chocolate Brownie Protein Bar, 11.7 g/100cal, 21g protein, 180 kcal. 3. Quest Birthday Cake Protein Bar, 10.5 g/100cal, 21g protein, 200 kcal. 4. Quest Chocolate Chip Cookie Dough Protein Bar, 10.5 g/100cal, 21g protein, 200 kcal. 5. Quest Cookies and Cream Protein Bar, 10.5 g/100cal, 21g protein, 200 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/highest-protein/cereal https://proteinbenchmark.com/images/charts/highest-protein-cereal-ranked.svg Highest protein cereal, ranked by protein density Bar chart: top 10 Highest protein cereal foods ranked by Protein / 100 cal. 1. Catalina Crunch Cinnamon Toast Cereal, 10 g/100cal, 11g protein, 110 kcal. 2. Catalina Crunch Honey Graham Cereal, 10 g/100cal, 11g protein, 110 kcal. 3. Catalina Crunch Maple Waffle Cereal, 10 g/100cal, 11g protein, 110 kcal. 4. Magic Spoon Cocoa Cereal, 9.3 g/100cal, 13g protein, 140 kcal. 5. Magic Spoon Frosted Cereal, 9.3 g/100cal, 13g protein, 140 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/highest-protein/cheese https://proteinbenchmark.com/images/charts/highest-protein-cheese-ranked.svg Highest protein cheese, ranked by protein density Bar chart: top 10 Highest protein cheese foods ranked by Protein / 100 cal. 1. Good Culture 1% Low-Fat Cottage Cheese, 17.5 g/100cal, 14g protein, 80 kcal. 2. Good Culture 2% Low-Fat Cottage Cheese, 15.6 g/100cal, 14g protein, 90 kcal. 3. Daisy Lowfat Cottage Cheese, 14.4 g/100cal, 13g protein, 90 kcal. 4. Babybel Mini Babybel Light, 12 g/100cal, 6g protein, 50 kcal. 5. Frigo Light String Cheese, 12 g/100cal, 6g protein, 50 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/highest-protein/chips https://proteinbenchmark.com/images/charts/highest-protein-chips-ranked.svg Highest protein chips, ranked by protein density Bar chart: top 10 Highest protein chips foods ranked by Protein / 100 cal. 1. Quest BBQ Tortilla Style Protein Chips, 13.6 g/100cal, 19g protein, 140 kcal. 2. Quest Loaded Taco Tortilla Style Protein Chips, 13.6 g/100cal, 19g protein, 140 kcal. 3. Quest Nacho Cheese Tortilla Style Protein Chips, 13.6 g/100cal, 19g protein, 140 kcal. 4. Quest Ranch Tortilla Style Protein Chips, 12.9 g/100cal, 18g protein, 140 kcal. 5. Wilde Sea Salt Chicken Chips, 9.2 g/100cal, 11g protein, 120 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/highest-protein/cookies https://proteinbenchmark.com/images/charts/highest-protein-cookies-ranked.svg Highest protein cookies, ranked by protein density Bar chart: top 10 Highest protein cookies foods ranked by Protein / 100 cal. 1. NuGo Peanut Butter Power Cookie, 7 g/100cal, 16g protein, 230 kcal. 2. Quest Double Chocolate Chip Protein Cookie, 6.3 g/100cal, 15g protein, 240 kcal. 3. Buff Bake Birthday Cake Cookies, 5.3 g/100cal, 9g protein, 170 kcal. 4. Buff Bake Snickerdoodle Cookies, 5.3 g/100cal, 9g protein, 170 kcal. 5. Buff Bake Chocolate Chip Cookies, 5 g/100cal, 9g protein, 180 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/highest-protein/granola https://proteinbenchmark.com/images/charts/highest-protein-granola-ranked.svg Highest protein granola, ranked by protein density Bar chart: top 10 Highest protein granola foods ranked by Protein / 100 cal. 1. Magic Spoon Protein Granola, 5 g/100cal, 13g protein, 260 kcal. 2. Purely Elizabeth Original Salty-Sweet Granola, 5 g/100cal, 5g protein, 100 kcal. 3. Quaker Protein Granola, 4.8 g/100cal, 12g protein, 250 kcal. 4. Nature Valley Granola Protein Oats & Honey, 4.6 g/100cal, 13g protein, 280 kcal. 5. Kind Apple Cinnamon Nut Granola, 3.8 g/100cal, 5g protein, 130 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/highest-protein/ice-cream https://proteinbenchmark.com/images/charts/highest-protein-ice-cream-ranked.svg Highest protein ice cream, ranked by protein density Bar chart: top 10 Highest protein ice cream foods ranked by Protein / 100 cal. 1. Halo Top Birthday Cake Pint, 6.3 g/100cal, 5g protein, 80 kcal. 2. Halo Top Chocolate Pint, 6.3 g/100cal, 5g protein, 80 kcal. 3. Halo Top Sea Salt Caramel Pint, 6.3 g/100cal, 5g protein, 80 kcal. 4. Halo Top Vanilla Bean Pint, 6.3 g/100cal, 5g protein, 80 kcal. 5. Yasso Cookies and Cream Greek Yogurt Bar, 6 g/100cal, 6g protein, 100 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/highest-protein/jerky https://proteinbenchmark.com/images/charts/highest-protein-jerky-ranked.svg Highest protein jerky, ranked by protein density Bar chart: top 10 Highest protein jerky foods ranked by Protein / 100 cal. 1. Country Archer Original Beef Jerky, 15 g/100cal, 12g protein, 80 kcal. 2. Country Archer Sweet BBQ Beef Jerky, 15 g/100cal, 12g protein, 80 kcal. 3. Old Trapper Old Fashioned Beef Jerky, 13.8 g/100cal, 11g protein, 80 kcal. 4. Chomps Original Beef Jerky, 12.9 g/100cal, 9g protein, 70 kcal. 5. Chomps Original Turkey Stick, 12.9 g/100cal, 9g protein, 70 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/jerky-protein-density-vs-sodium.svg Highest protein jerky: protein density vs. sodium Bar chart: 10 items ranked by sodium content in milligrams. Old Trapper Old Fashioned Beef Jerky has the most sodium at 620mg and is also the highest-sodium item across all 111 products this site tracks, despite being platinum tier on Protein Density (% of calories from protein) at 55% — 11g protein in 80 kcal. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/highest-protein/legumes https://proteinbenchmark.com/images/charts/highest-protein-beans-legumes-ranked.svg Highest protein beans and legumes, ranked Bar chart: top 18 Beans and legumes, USDA (100 g cooked) foods ranked by Protein / 100 cal. 1. USDA Lupini beans, 13.3 g/100cal, 16g protein, 120 kcal. 2. USDA Soybeans, 10.6 g/100cal, 18g protein, 170 kcal. 3. USDA Edamame, 10 g/100cal, 12g protein, 120 kcal. 4. USDA Lentils, 7.8 g/100cal, 9g protein, 115 kcal. 5. USDA Fava beans, 7.3 g/100cal, 8g protein, 110 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/highest-protein/oats https://proteinbenchmark.com/images/charts/highest-protein-oats-ranked.svg Highest protein oatmeal, ranked by protein density Bar chart: top 10 Highest protein oatmeal foods ranked by Protein / 100 cal. 1. oats overnight Cinnamon Roll, 8 g/100cal, 20g protein, 250 kcal. 2. oats overnight Banana Bread, 7.7 g/100cal, 20g protein, 260 kcal. 3. Oats Overnight Pear & Apple Crumble, 7.7 g/100cal, 20g protein, 260 kcal. 4. Magic Spoon Protein Oatmeal, 7.5 g/100cal, 15g protein, 200 kcal. 5. Beyond Oats Organic Overnight Oats Mix, 6.9 g/100cal, 20g protein, 290 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/highest-protein/pasta https://proteinbenchmark.com/images/charts/highest-protein-pasta-ranked.svg Highest protein pasta, ranked by protein density Bar chart: top 10 Highest protein pasta foods ranked by Protein / 100 cal. 1. Explore Cuisine Organic Edamame & Mung Bean Fettuccine, 13.3 g/100cal, 24g protein, 180 kcal. 2. Explore Cuisine Organic edamame spaghetti, 13.3 g/100cal, 24g protein, 180 kcal. 3. Explore Cuisine Organic Black Bean Spaghetti, 12.1 g/100cal, 23g protein, 190 kcal. 4. Barilla RED LENTIL PENNE, 7.4 g/100cal, 14g protein, 190 kcal. 5. Barilla Red Lentil Rotini, 7.2 g/100cal, 13g protein, 180 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/legume-pasta-vs-wheat-pasta-protein-density.svg Legume pasta vs. wheat pasta, protein density Bar chart: 10 tracked legume pastas ranked by Protein Density (% of calories from protein), from Explore Cuisine Organic Edamame & Mung Bean Fettuccine at 53.3% down to Banza Rotini Made from Chickpeas at 25.9%. Below the ranking, an external reference bar (not a tracked product): Regular wheat pasta, 14.5% Protein Density (avoid tier) — sourced from USDA FoodData Central FDC ID 169737. The top tracked legume pasta is 3.7x the wheat reference's density; even the lowest-ranked one is 1.8x. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/highest-protein/yogurt https://proteinbenchmark.com/images/charts/highest-protein-yogurt-ranked.svg Highest protein yogurt, ranked by protein density Bar chart: top 10 Highest protein yogurt foods ranked by Protein / 100 cal. 1. Fage Total 0% Plain Greek Yogurt, 20 g/100cal, 18g protein, 90 kcal. 2. Chobani Nonfat Plain Greek Yogurt, 17.8 g/100cal, 16g protein, 90 kcal. 3. Painterland Sisters Plain Skyr Yogurt, 17 g/100cal, 17g protein, 100 kcal. 4. Oikos Triple Zero Strawberry Greek Yogurt, 15 g/100cal, 15g protein, 100 kcal. 5. Oikos Triple Zero Vanilla Greek Yogurt, 15 g/100cal, 15g protein, 100 kcal. Full ranking in the adjacent list. https://proteinbenchmark.com/images/charts/protein-density-tier-matrix-all-categories.svg Protein density tier distribution by snack category Stacked bar matrix: Protein Density (% of calories from protein) tier distribution across 11 snack categories, best to worst by share at Gold tier or better. Highest protein yogurt: 10 Platinum, 0 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein jerky: 9 Platinum, 1 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cheese: 6 Platinum, 4 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein pasta: 3 Platinum, 7 Gold, 0 Silver, 0 Avoid, of 10 tracked. Highest protein cereal: 3 Platinum, 6 Gold, 1 Silver, 0 Avoid, of 10 tracked. Highest protein bars: 7 Platinum, 2 Gold, 2 Silver, 0 Avoid, of 11 tracked. Highest protein chips: 4 Platinum, 4 Gold, 0 Silver, 2 Avoid, of 10 tracked. Highest protein oatmeal: 0 Platinum, 8 Gold, 2 Silver, 0 Avoid, of 10 tracked. Highest protein ice cream: 0 Platinum, 4 Gold, 5 Silver, 1 Avoid, of 10 tracked. Highest protein cookies: 0 Platinum, 2 Gold, 4 Silver, 4 Avoid, of 10 tracked. Highest protein granola: 0 Platinum, 0 Gold, 6 Silver, 4 Avoid, of 10 tracked. https://proteinbenchmark.com/protein-powders/best-vegan https://proteinbenchmark.com/images/charts/vegan-protein-tax-label-vs-diaas-yield.svg Label protein vs. bioavailability-adjusted yield, protein powders Paired bar chart comparing labeled protein grams to bioavailability-adjusted yield across 26 protein powders, grouped by protein source: Whey, casein & milk-blend (all 16 deliver 100% of labeled protein); Soy, pea & plant-blend (all 10 lose between 10% and 20% of labeled protein). https://proteinbenchmark.com/restaurants https://proteinbenchmark.com/images/charts/fast-food-chains-ranked-by-best-protein-item.svg Fast food chains ranked by their best protein item Bar chart: 9 fast-food chains ranked by their single highest-Protein-Density menu item. 1. Chick-fil-A — Grilled Nuggets (8 ct), 76.9% (platinum tier), 25g protein, 130 kcal. 2. Chipotle — Chicken (single portion), 71.1% (platinum tier), 32g protein, 180 kcal. 3. Panda Express — Grilled Teriyaki Chicken, 48% (platinum tier), 33g protein, 275 kcal. 4. Subway — Subway Club Protein Bowl, 42.9% (platinum tier), 44g protein, 410 kcal. 5. Starbucks — Caffè Latte (Tall, nonfat milk), 40% (platinum tier), 10g protein, 100 kcal. 6. Panera Bread — Homestyle Chicken Noodle Soup, 31.1% (gold tier), 14g protein, 180 kcal. 7. Tim Hortons — Chili (regular), 27.1% (gold tier), 19g protein, 280 kcal. 8. McDonald's — Quarter Pounder with Cheese, 23.1% (silver tier), 30g protein, 520 kcal. 9. Taco Bell — Power Menu Bowl - Chicken, 22.1% (silver tier), 26g protein, 470 kcal. https://proteinbenchmark.com/restaurants/chick-fil-a https://proteinbenchmark.com/images/charts/chick-fil-a-protein-density-tier-distribution.svg Chick-fil-A menu items by protein density tier Stacked bar: Protein Density (% of calories from protein) tier distribution for Chick-fil-A's 8 tracked items. Platinum: 2, Gold: 3, Silver: 2, Avoid: 1. https://proteinbenchmark.com/restaurants/chipotle https://proteinbenchmark.com/images/charts/chipotle-protein-density-tier-distribution.svg Chipotle menu items by protein density tier Stacked bar: Protein Density (% of calories from protein) tier distribution for Chipotle's 6 tracked items. Platinum: 4, Gold: 1, Silver: 1. https://proteinbenchmark.com/restaurants/mcdonalds https://proteinbenchmark.com/images/charts/mcdonalds-protein-density-tier-distribution.svg McDonald's menu items by protein density tier Stacked bar: Protein Density (% of calories from protein) tier distribution for McDonald's' 9 tracked items. Silver: 7, Avoid: 2. https://proteinbenchmark.com/restaurants/panda-express https://proteinbenchmark.com/images/charts/panda-express-protein-density-tier-distribution.svg Panda Express menu items by protein density tier Stacked bar: Protein Density (% of calories from protein) tier distribution for Panda Express' 8 tracked items. Platinum: 2, Silver: 2, Avoid: 4. https://proteinbenchmark.com/restaurants/panera https://proteinbenchmark.com/images/charts/panera-protein-density-tier-distribution.svg Panera Bread menu items by protein density tier Stacked bar: Protein Density (% of calories from protein) tier distribution for Panera Bread's 8 tracked items. Gold: 3, Silver: 3, Avoid: 2. https://proteinbenchmark.com/restaurants/starbucks https://proteinbenchmark.com/images/charts/starbucks-protein-density-tier-distribution.svg Starbucks menu items by protein density tier Stacked bar: Protein Density (% of calories from protein) tier distribution for Starbucks' 7 tracked items. Platinum: 1, Gold: 4, Silver: 1, Avoid: 1. https://proteinbenchmark.com/restaurants/subway https://proteinbenchmark.com/images/charts/subway-protein-density-tier-distribution.svg Subway menu items by protein density tier Stacked bar: Protein Density (% of calories from protein) tier distribution for Subway's 11 tracked items. Platinum: 1, Gold: 6, Silver: 3, Avoid: 1. https://proteinbenchmark.com/restaurants/taco-bell https://proteinbenchmark.com/images/charts/taco-bell-protein-density-tier-distribution.svg Taco Bell menu items by protein density tier Stacked bar: Protein Density (% of calories from protein) tier distribution for Taco Bell's 5 tracked items. Silver: 3, Avoid: 2. https://proteinbenchmark.com/restaurants/tim-hortons https://proteinbenchmark.com/images/charts/tim-hortons-protein-density-tier-distribution.svg Tim Hortons menu items by protein density tier Stacked bar: Protein Density (% of calories from protein) tier distribution for Tim Hortons' 5 tracked items. Gold: 1, Silver: 4.