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Protein / Calorie

Protein / Calorie is the efficiency edit. Instead of asking how much protein a product has, it asks how much of each calorie is protein. Clear whey drinks, whey isolate powders, jerky and protein chips tend to lead because they carry little fat or sugar alongside the protein. The edit is sorted by protein per 100 calories by default.

13 sample products

Beef Jerky — Black Pepper

Dawnjar Sample

Beef Jerky — Black Pepper

15g protein80 cal

18.8g protein / 100 cal

per serving · 1 pack (40g)

$27.99$4.67 / serving

Sea Salt Puffed Protein Bites

Dawnjar Sample

Sea Salt Puffed Protein Bites

15g protein120 cal

12.5g protein / 100 cal

per serving · 1 bag (28g)

$21.99$3.66 / serving

Smoky BBQ Protein Chips

Dawnjar Sample

Smoky BBQ Protein Chips

18g protein150 cal

12.0g protein / 100 cal

per serving · 1 bag (32g)

$26.99$3.37 / serving

Preview collection · Sample products with illustrative nutrition figures. Ordering opens at launch. Nutrition information is general and informational only, not medical advice.

By the numbers13 sample products · 11–30g protein per serving · 60–160 calories per serving

How protein per calorie works

  • The formula — Grams of protein ÷ calories × 100. A serving with 20g of protein and 100 calories scores 20.

  • What the number means — Protein has about 4 calories per gram, so 10g per 100 calories means roughly 40% of the calories come from protein, and 25g per 100 calories is the practical ceiling.

  • Where it misleads — A very small serving can score well while providing little protein overall, so check grams per serving too.

  • Format — The most efficient formats are often drinks and dried snacks. Decide whether that suits how you like to eat.

Questions

What is a good protein per calorie ratio?

As a rough guide, 10g or more per 100 calories means protein makes up about 40% of the calories. Lean formats such as clear whey drinks and isolates usually score highest.

Why is 25g per 100 calories the maximum?

Protein provides about 4 calories per gram, so 100 calories of pure protein is about 25g. Real foods score lower because they also contain some carbohydrate or fat.

How is this different from Under 200 Calories?

Under 200 Calories caps the calories in a serving. Protein / Calorie ranks how efficiently those calories deliver protein, whatever the serving size.

Related

Protein per calorie calculator →Clear whey guide →Beef jerky guide →Protein chips guide →Under 200 Calories edit →All goal edits →

General informational guidance only — not medical advice.