Track ProteinHigh-protein foods · A practical tier list
Protein foods,
ranked for real life.
The best choice depends on what you’re comparing. Explore protein density, protein for the calories, or approximate cost—and see the tiers change.
Ranked by grams of protein per 100 g of food, in each record’s stated preparation state.
Read the tiers with context
A comparison.
A little perspective.
These are editorial cutoffs for one measure at a time. “S” means a high value on that measure. It doesn’t mean a food is universally healthier, and “C” doesn’t make a food bad.
Protein per 100 g
S: at least 20 g. A: 10–19.9 g. B: 5–9.9 g. C: below 5 g. This compares concentration. Dry powders and cooked foods are different states, shown on each card.
Protein per 100 kcal
S: at least 10 g. A: 5–9.9 g. B: 2–4.9 g. C: below 2 g. This measures protein relative to energy, not the full nutritional value of a food.
Approximate budget
S: at most CAD $1 per 25 g protein. A: over $1 to $2. B: over $2 to $3. C: over $3. Only seven dated Canadian price examples can be ranked; all other foods remain unpriced.
Completeness is a separate question.
The tiers don’t replace amino acid guidance. Check the protein-quality guide and the references on each food page.
Make the list useful.
Choose an actual portion.
A dense food can help, but your serving is what gets logged. Open any food to see its example serving and preparation state.
Check a local price.
Canadian grocery examples are starting points. Each food page has a calculator for your own package price and label.
Build a day you enjoy.
Combine concentrated sources with supporting foods. Your daily tracker can show how the meals add up.
Data and methods
Nutrition uses selected Canadian Nutrient File 2026 records. Price examples were checked October 7, 2026 in Mississauga, Ontario. Brand labels, food state, and local prices can differ.
Read our full sources and pricing method · Compare all 20 foods