Bombarded with TV ads hyping Kashi brand cereal as high protein, and as an intrepid seeker of affordable protein for my adult life, I decided to formally look into this. As far as I can remember, insects are the highest in protein, followed by fish, dairy, eggs, fowl, pork, beef, vegetables, grains and fruit, in that order (give or take a few here and there). But, since we don't need to grow fast like a little, yellow turkey chic or a starved grizzly bear facing a long, cold Winter, we'll not bother eating insect for now.
As a fan of the Zone Diet, engineered by a college professor who created the AIDS drug AZT, and who's Zone Diet balances everyone's hormones, reduces cancer, heart disease and diabetes risk factors, and makes athletes perform better than their peak, I am keenly aware that a healthy person needs to balance his/her diet by making sure the protein intake is a certain percentage of the total intake. For the Zone Diet, this was 7 grams of protein for every 9 grams of carbohydrate, or about 44% protein, (And very little fat, by the way.)
Interestingly, The Zone diet falls in between the government's "food pyramid" and those high protein diets. The pyramid is more like 25% protein, while the high protein diets are more like 75% or more. As the old saying goes, "everything in moderation", so goes the Zone Diet. Or as Goldilocks says, "This porridge is just right."
Since Kashi brand cereals are expensive, but not too horribly so, it was hard to find a better product. After all, grains are low on the list of protein sources, and Kashi supplements their cereal with soybean grits. That's not necessarily good, vegetables usually don't offer a "complete protein", a combination of the many amino acids a human needs to consume.
Meats do, but we typically have to combine beans and corn, or beans and rice, for a complete protein. Go to nutritiondata.self.com to see the amino acid score for just about any food product on the shelves. Black beans actually scored over 100, meaning they are more than a complete protein (have a bit extra of some types of amino acid).
Meats do, but we typically have to combine beans and corn, or beans and rice, for a complete protein. Go to nutritiondata.self.com to see the amino acid score for just about any food product on the shelves. Black beans actually scored over 100, meaning they are more than a complete protein (have a bit extra of some types of amino acid).
Good thing Kashi has 7 grains in their products (too bad 5 of them are gluten rich grains, for those of us who are coeliacs). Kellogg's Special K Protein Plus is also a high protein cereal, yet only has wheat and rice to complement the soy grits.
But do the infamous thyroid problems and higher estrogen content of soy knock these cereals out of The Zone? Afterall, it was engineered to balance your many eicosanoids, thus balancing your other hormones. And what's an infusion of dairy industry hormones going to do? Nothing good, I'm sure, but the best we can do is stay in The Zone. And thankfully, since we're talking cereal, skim milk is a nearly perfect Zone food judging by it's protein ratio.
For a complete protein, you can either spend $3.49 on 14.1 ounces of Kashi cereal, and eat it dry (at least, I hope it's a complete protein), or spend $2.00 on 16.4 ounces of Kroger brand shredded wheat squares and $1.75 on a half gallon of skim milk. Interestingly, the box of cereal and the half gallon of milk both have 8 servings, and both serving sizes are about a cup, so this combo will make 8 bowls of cereal rather nicely. However, I bought a whole gallon of milk at $2.50, because it comes to $1.25 per half gallon, a full 50 cents cheaper. Thus, I saved a dollar, which I had to spend on the expensive Kashi brand cereal (which I only bought in order to do this blog).
An important note is that of these three cereals, only the Special K has a large list of vitamins and minerals like most cereal boxes we are used to reading. The other two have fewer listed, and their "percent daily values" are much lower. The Kellogg's percentages are high enough it seems like we're eating half a vitamin pill with each serving size of 3/4 cup. Unfortunately, the Special K is higher in fat, over 4 times higher than Kroger Shredded Wheat and almost 5 times higher than Kashi Go Lean. The Special K PP is 11.1% fat, and 2/3 of of that is trans fats and polyunsaturated, knocking it out of most diets, as well as The Zone. But, hey, it's WAY better than what we eat every day, so let's keep it on the menu.
The Kroger cereal says that there are 7 grams of protein for every 58 grams of cereal, and "about 8" servings. Eight times 58 grams is 464 grams, and 8 times 7 is 56 grams of protein. However, since the box has a total of 16.4 ounces, and there are 28.34944 gams per ounce, then the box has 464.93 total grams, of which 56.11 of those are protein.
The Kashi Go Lean has an error in the opposite direction, giving less of everything than the label says. Listed as 13 grams of protein per 52g, and 8 total servings, yet the box has 14.1 total ounces of goodness. So this comes to 399.72 total grams, and 99.93 grams of protein.
Kellogg's Special K PP has an error in a good way, giving an extra half ounce, and a whopping 135 grams of protein out of 383 total grams.
In case you didn't notice, Kellogg's Special K PP is over 1/3 protein, Kashi Go Lean is about 1/4th protein, while the Kroger shredded wheat is about 1/8th. But, for a given amount of carbs, and for a given dollar, a different tale appears:
Kellogg's Special K Protein Plus: 41.67% protein =
10 grams protein vs. 14 grams carbohydrates => (10 / (10 + 14))
Kashi Go Lean: 30.23% protein =
13 grams protein vs. 30 grams carbohydrates => (13 / (13 + 30))
Kroger Shredded Wheat:12.96% protein =
7 grams protein vs. 47 grams carbohydrates => (7 / (7 + 47))
Kellogg's Special K Protein Plus:
135 g protein / $3.69 = 36.59 grams protein per dollar
Kashi Go Lean:
99.93 g protein / $3.49 = 28.63 grams protein per dollar
Kroger Shredded Wheat:
56.11 g protein / $2.00 = 28.06 grams protein per dollar
Let's figure out skim milk:
40% protein =
8 grams protein vs. 12 grams carbohydrates => (8 / (8 + 12))
51.2 grams protein per dollar =
8 grams protein x 16 servings ) / $2.50 = 128 grams protein / $2.50
This is nearly in The Zone. Imagine if we drank 100 gallons of skim milk per gram of cereal. We would be nearly in The Zone. But, if we ate a box of Kashi for every drop of milk, we would be down at the 30% level of the cereal. Realistically, since serving sizes are listed in terms of volume, such as 1 cup of Kashi Go Lean and 8 fluid ounces of milk, lets convert to grams of protein per unit volume.
The skim milk says that a serving size is 8 fluid ounces, and there are 16 servings per gallon. (This is 128 ounces per gallon, but that doesn't help us here.) A gallon divided by 4 is a quart (like a quarter dollar). Since there are 2 pints per quart, a gallon divided by 8 is a pint. And since there are 2 cups per pint, a gallon divided by 16 is a cup. So, an 8 fluid ounce serving is a cup.
The shredded wheat serving is 1.25 cups, so we must convert to a 1 cup serving:
Kroger Shredded Wheat:
7 g protein / 1.25 cups = 5.6 g protein per cup
47 g carbohydrate / 1.25 cups = 37.6 g carbohydrates per cup
The Special K PP serving size is 3/4 cup:
10 g protein / 0.75 cups = 13.33 g protein per cup
14 g carbohydrate / 0.75 cups = 18.67 g carbohydrates per cup
(1 cup Special K Protein Plus + 1 cup skim milk):
(13.3 + 8) grams protein / (32 + 20) total grams = 41.03% protein
(1 cup Kashi Go Lean + 1 cup skim milk):
(13 + 8) grams protein / (43 + 20) total grams = 33.3% protein
(1 cup Kroger Shredded Wheat + 1 cup skim milk):
(5.6 + 8) grams protein / (43.2 + 20) total grams = 21.52% protein
And affordability?
Special K Protein Plus: $3.69 / 9.75 cups = $0.37846 per cup
Kashi Go Lean: $3.49 / 8 cups = $0.43625 per cup
Kroger Shredded Wheat: $2 / 10 cups = $0.25 per cup
skim milk $2.50 / 16 cups = $0.15625 per cup
(I guess now we know what a hotel spends on your continental breakfast.)
1 c. Kellogg's Special K PP & 1 c. milk = 21.3 g protein / $0.53471 => 39.83 g/$
1 c. Kashi Go Lean & 1 c. milk = 21 g protein / $0.5925 => 35.44 g/$
1 c. Kroger Shredded Wheat & 1 c. milk = 13.6 g protein / $0.40625 => 33.48 g/$
Because Kashi and Special K cereals are like eating air compared to the shredded wheat, the cost of protein per cup tends to be similar. Of all the cereals in the big cereal aisle, most are low in protein. But, I found a few more good cereals, plus a bunch of other stuff.
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| Eggland's Best free range chicken eggs |
Most hot dogs or franks are really high in fat, such as the John Morrell brand. But they happen to be so cheap that the protein per dollar is very high. On the other side of the coin there are several low fat franks on the market these days. Not low enough to be in the Zone, but low enough that they make a great replacement for parties and cookouts, you know, those rare occasions when you pig out. These franks are not a good price per gram of protein, but are the highest protein content of any hot dog, frank, sausage, salami or bologna I could find.
The Land O'Frost turkey is similar to smoked turkey, and was also a good price per ounce, while high in protein. Both were quite tasty, by the way, compared to slimy, stinky deli chicken and the awful hot dog.
As far as regular, stinky turkey lunch meats, Hillshire Farm makes a lean product with the same protein content as the Land O Lakes. However, Hillshire Farm also has beef, smoked ham and pastrami lunch meats that are lower in fat and rank higher in protein than the turkey! Two of those are BETTER than the protein powder I am now taking! These three can easily put you back into the Zone after eating some desert. Too bad these meats are nearly the most expensive protein you can buy.
Clockwise from bottom: Sustainable Seas tuna, Kroger tuna, Chicken Of The Sea tuna, Kroger salmon
The Kroger mozzarella cheese has the highest protein content of popular cheeses, and is quite affordable for cheese. However, it is "bland" flavored, and a bit dry thanks to it's lower fat content. In fact, it has a much better protein-to-fat ratio than most meats and meat products, such as franks and wieners. Still, not as good as chicken or turkey. These items, and some others, obviously don't fare well on The Zone scale, Check it out, these franks have twice as much fat as protein, and these are the highest protein franks I could find.
I also scoured the soup aisle for ten minutes, and was very disappointed. Be vary wary. Three out of four soups that had some type of meat in the title, such as "Beef Stroganov", did not have much meat or protein in the can. The titles should all read, "Cheap vegetable by-products with Beef added for Stroganov flavor". But, the four listed below were almost in the Zone, and were also low in fat. Oddly, kidney beans at 33.3% are actually more Zone-like than all the soups but the one chunky beef which is 40 percent. And all the beans are really low in fat as well. Maybe this is why tofu is made of beans. I'll have to find some tofu on my next visit.
Promasil brand protein powder from GNC:
Also disappointing were the protein powders at GNC (General Nutrition Center). After reading labels with calculator in hand for 2 hours, only a handful of protein powders offered 30 grams or more per dollar. And this was using the sale price on the red tag. However, Kroger's had several protein powders that were above 30, in fact, three of them were significantly higher than GNC products, at about 37 to 44 grams per dollar.
Jarrow protein powder from GNC:
At GNC there was a "close out" price on the soon-to-be-expired brown rice protein powder, which pushed it way ahead of the others at GNC, and the powders at Krogers. However, regular ol' milk or eggs beat them all. And egg nog beats or ties all but a few of the protein powders at GNC, even at sale prices. And regular brown rice at the grocery store beats the brown rice protein powder at regular price. However, eating a gram of protein with regular rice forces you to eat about 10 grams of carbs. This is where the protein powders do their job... at nearly 100% protein, they get you into The Zone (or into almost any other diet, for that matter).
IN THE ZONE?
Promasil Protein Powder from dairy and egg:
20 g protein vs. 0 g carbs = 100% protein
Kroger gelatin, plain
7g protein vs. 0 g carbs vs. 0 g fat = 100% protein
Sustainable Seas skipjack tuna (pole caught, no nets!):
12 g protein vs. 0.5 g fat = (12/(12+0.5)) = 96% protein
crab meat (canned)
10 g protein vs. 0 g carbs & 0.5 g fat = (10/(10+0.5)) = 95.24% protein
Premium select tiny shrimp (canned)
11 g protein vs. 0 g carbs & 1 g fat = (10/(10+1)) = 91.67% protein
crab meat (canned)
10 g protein vs. 0 g carbs & 0.5 g fat = (10/(10+0.5)) = 95.24% protein
Premium select tiny shrimp (canned)
11 g protein vs. 0 g carbs & 1 g fat = (10/(10+1)) = 91.67% protein
Tyson boneless skinless chicken breasts with broth
23 g protein vs. 0 g carbs & 2.5 g fat = (23/(23+2.5)) = 90.2 % protein
Kroger boneless skinless chicken breasts with rib meat and broth
22 g protein vs. 0 g carbs & 3 g fat = (22/(22+3)) = 88% protein
Oscar Mayer deli ham smoked
9 g protein vs. 0 g carbs & 1.5 g fat = (9/(9+0+1.5)) = 85.71% protein
Hormel Natural Choice oven roasted deli turkey
11 g protein vs. 1 g carbs & 1 g fat = (11/(11+1+1)) = 84.62% protein
Jarrow Protein Powder from brown rice:
11 g protein vs. 2 g carbs = (11/(11+2)) = 84.62% protein
Oscar Mayer DeliFresh oven roasted turkey breast
8 g protein vs. 1 g carbs & 0.5 g fat = (8/(8+1+0.5)) = 84.21% protein
Kroger Alaskan pink salmon:
13 g protein vs. 3 g fat = (13/(13+3)) = 81.24% protein
Kroger mesquite smoked deli turkey breast
10 g protein vs 2 g carbs & 0.5 g fat = (10/(10+2+0.5)) = 80% protein
Hillshire Farm deli pastrami, low fat
Hillshire Farm deli pastrami, low fat
10 g protein vs 1.5 g fat & 1 g carbs = (10/(10+1+2.5)) = 80% protein
Market Pantry black forest ham
10 g protein vs. 1 g carbs & 1.5 g fat = (10/(10+1+1.5) = 80% protein
Fresh Selects oven roasted deli turkey
10 g protein vs 1 g carbs & 1.5 g fat = (10/(10+1+1.5)) = 80% protein
Hillshire Farm smoked ham low fat
9 g protein vs 1 g carbs & 1.5 g fat = (9/(9+1+1.5)) = 78.26% protein
Kroger fat free cottage cheese:
15 g protein vs. 5 g carbs = (15/(15+5)) = 75% protein
Market Pantry oven roasted turkey breast
9 g protein vs 2 g carbs & 1 g fat = (9/(9+2+1)) = 75% protein
Body Fortress Super Advanced vanilla protein powder
26 g protein vs. 7 g carbs & 2 g fat = (26/(26+7+2)) = 74.29% protein
Hillshire Farm roast beef, lowfat
11 g protein vs 1 g carbs & 3 g fat = (11/(11+1+3)) = 73.33% protein
Chobani Greek fat free yogurt plain:
18 g protein vs. 7 g carbs = (18/(18+7)) = 72% protein
Kroger cubed ham
9 g protein vs. 2 g carbs & 1.5 g fat = (9/(9+2+1.5)) = 72% protein
Kroger cooked ham
9 g protein vs. 1 g carbs & 2.5 g fat = (9/(9+1+2.5)) = 72% protein
Kroger cooked ham
9 g protein vs. 1 g carbs & 2.5 g fat = (9/(9+1+2.5)) = 72% protein
Oscar Mayer deli ham honey
10 g protein vs. 2 g carbs & 2 g fat = (10/(10+2+2)) = 71.43% protein
Mori-Nu silken firm tofu
5 g protein vs. 1 g carbs & 1 g fat = (5/(5+1+1)) = 71.43% protein
Meijer alaskan wild pink salmon:
12 g protein vs. 5 g fat = (12/(12+5)) = 70.6% protein
Kroger Greek non fat yogurt:
16 g protein vs. 7 g carbs = (16/(16+7)) = 69.57% protein
Oscar Mayer mesquite smoked deli turkey
9 g protein vs. 2 g carbs & 2 g fat = (9/(9+2+2)) = 69.23% protein
Oscar Mayer mesquite smoked deli turkey
9 g protein vs. 2 g carbs & 2 g fat = (9/(9+2+2)) = 69.23% protein
John Morrell cubed ham
11 g protein vs. 3 g carbs & 2 g fat = (11/(11+3+2)) = 68.75% protein
Cumberland Gap hickory smoked boneless ham
14 g protein vs 5 g carbs & 2 g fat = (14/(14+5+2)) = 66.67% protein
Cumberland Gap hickory smoked boneless ham
14 g protein vs 5 g carbs & 2 g fat = (14/(14+5+2)) = 66.67% protein
Hillshire Farm Honey Roasted turkey breast, low fat
9 g protein vs. 4 g carbs & 0.5 g fat = (9/(9+4+0.5)) = 66.67% protein
Land O'Frost turkey breast:
10 g protein vs. 3 g carbs & 2 g carbs = (10 /(10+3+2)) = 66.67% protein
Kroger CARBmaster yogurt:
8 g protein vs. 4 g carbs = (8/(8+4)) = 66.67% protein
Kroger value "cooked ham and water product"
5 g protein vs. 1 g carbs & 1.5 g fat = (5/(5+1+1.5)) = 66.67% protein
Kroger value "cooked ham and water product"
5 g protein vs. 1 g carbs & 1.5 g fat = (5/(5+1+1.5)) = 66.67% protein
Kroger Beef Jerky:
12 g protein vs. 6 g carbs & 1 g fat = (12/(12+6+1)) = 63.16% protein
Mori-Nu silken extra firm tofu
6 g protein vs. 2 g carbs & 2 g fat = (6/(6+2+2)) = 60% protein
Simple Truth organic free range chicken eggs:
6 g protein vs. 4 g fat = (6/(6+4)) = 60% protein
(warning: too high in fat and cholesterol to be in The Zone)
Egg-land's Best near organic, cage free chicken eggs:
6 g protein vs. 4 g fat = (6/(6+4)) = 60% protein
(warning: too high in fat and cholesterol to be in The Zone)
Oscar Mayer 98% fat free wieners
5 g protein vs 3 g carbs & 0.5 g fat = (5/(5+3+0.5)) = 58.82%
Naturally Preferred organic firm tofu
7 g protein vs. 2 g carbs & 3 g fat = (7/(7+2+3)) = 58.33% protein
Naturally Preferred organic extra firm tofu
8 g protein vs. 2 g carbs & 4 g fat = (8/(8+2+4)) = 57.14% protein
Kroger mozzarella cheese (block or shredded)
8 g protein vs. 1 g carbs vs 5 g at = (8/(8+1+5)) = 57.14% protein
(warning: too high in fat to be in The Zone)
Amish Farms cage free eggs
Amish Farms cage free eggs
6 g protein vs 0 g carbs vs 5 g fat = (6/(6+5)) = 54.54% protein
Kroger Sharp Cheddar shredded cheese
7 g protein vs 0 g carbs & 6 g fat = (7/(7+6)) = 53.85% protein
Kroger Pizza shredded cheese
8 g protein vs 1 g carbs & 6 g fat = (8/(8+1+6)) = 53.33% protein
Bumble Bee minced clams (canned)
3 gprotein vs 3 g carbs vs 0 g fa = (3/(3+3)) = 50% protein
Kroger Mozzarella style shredded cheese
8 g protein vs 4 g carbs & 4 g fat =(8/(8+4+4)) = 50% protein
Premier Protein bars
30 g protein vs 25 g carbs vs 8 g fat = (30/(30+25+8)) = 47.6% protein
Kroger Italian shredded cheese
(mozzarella, provolone, romano, parmesan, fontana, asiago)
7 g protein vs 1 g carbs & 7 g fat = (7/(7+1+7)) = 46.67% protein
Protein Plus bars
20 g protein vs 17 g bars & 6 g fat = (20/(20+17+6)) = 46.51% protein
Frigo Cheese Head string mozzarella cheese
6 g protein vs 1 g carbs & 6 g fat = (6/(6+1+6)) = 46.15% protein
Kroger lowfat smoked turkey sausage
8 g protein vs. 5 g carbs vs 5 g fat = (8/(8+5+5)) = 44.44% protein
(warning: too high in fat to be in The Zone)
Greek fat free yogurt honey:
Kroger Sharp Cheddar shredded cheese
7 g protein vs 0 g carbs & 6 g fat = (7/(7+6)) = 53.85% protein
Kroger Pizza shredded cheese
8 g protein vs 1 g carbs & 6 g fat = (8/(8+1+6)) = 53.33% protein
Bumble Bee minced clams (canned)
3 gprotein vs 3 g carbs vs 0 g fa = (3/(3+3)) = 50% protein
Kroger Mozzarella style shredded cheese
8 g protein vs 4 g carbs & 4 g fat =(8/(8+4+4)) = 50% protein
Premier Protein bars
30 g protein vs 25 g carbs vs 8 g fat = (30/(30+25+8)) = 47.6% protein
Kroger Italian shredded cheese
(mozzarella, provolone, romano, parmesan, fontana, asiago)
7 g protein vs 1 g carbs & 7 g fat = (7/(7+1+7)) = 46.67% protein
Protein Plus bars
20 g protein vs 17 g bars & 6 g fat = (20/(20+17+6)) = 46.51% protein
Frigo Cheese Head string mozzarella cheese
6 g protein vs 1 g carbs & 6 g fat = (6/(6+1+6)) = 46.15% protein
Kroger lowfat smoked turkey sausage
8 g protein vs. 5 g carbs vs 5 g fat = (8/(8+5+5)) = 44.44% protein
(warning: too high in fat to be in The Zone)
Greek fat free yogurt honey:
16 g protein vs. 20 g carbs => (16/(16+20)) = 44.44 % protein
Kellogg's Special K Plus Protein:
10 g protein vs. 14 g carbs => (10 /(10+14)) = 41.67% protein
Kroger skim milk:
8 g protein vs. 12 g carbs => (8(8+12)) = 40% protein
Kroger Chunky Beef soup:
10 g protein vs. 15 g carbs => (10/(10+15)) = 40% protein
Kroger LITE yogurt:
7 g protein vs. 12 g carbs => (7/(7+12)) = 36.84% protein
Kroger organic soy milk:
7 g protein vs. 8 g carbs & 4 g fat => (7/(7+8+4)) = 36.84% protein
(Warning: too high in fat to be in The Zone)
Danon Oikos Greek fat free yogurt:
12 g protein vs. 21 g carbs => (12/(12+21)) => 36.36% protein
Kroger lentils, dry
10 g protein vs 20 g carbs & 0 g fat => (10/(10+20)) = 33.33% protein
Chunky Split Pea & Ham soup:
12 g protein vs. 24 g carbs => (12/(12+24)) = 33.33% protein
Lifeway organic green Kefir phytoboost
12 g protein vs. 25 g carbs => (12/(12+25)) = 32.43% protein
Kroger kidney beans, canned:
8 g protein vs. 16 g carbs & 1 g fat => (8/(8+16+1)) = 32% protein
Yoplait Greek high protein fat free blueberry yogurt:
12 g protein vs. 26 g carbs => (12/(12+26)) = 31.6% protein
Progresso Chicken Tuscany soup:
9 g protein vs. 20 g carbs => (9/(9+20)) = 31% protein
Chunky Sirloin Burger soup:
8 g protein vs. 18 g carbs => (8/(8+18)) = 30.8% protein
Kashi Go Lean:
13 g protein vs. 30 g carbs => (13 /(13 +30)) = 30.23% protein
Kroger great northern beans, canned
7 g protein vs. 16 g carbs & 1 g fat => (7/(7+16+1)) = 29.17% protein
Kroger black eye peas, dry:
8 g protein vs 21 g carbs & 0 g fat = > (8/(8+21)) = 27.59% protein
Kroger split peas, dry:
8 g protein vs 21 g carbs & 0 g fat = > (8/(8+21)) = 27.59% protein
Kroger red kidney beans, dry:
8 g protein vs 21 g carbs & 0 g fat = > (8/(8+21)) = 27.59% protein
Kroger cranberry beans, dry:
8 g protein vs 21 g carbs & 0 g fat = > (8/(8+21)) = 27.59% protein
8 g protein vs 21 g carbs & 0 g fat = > (8/(8+21)) = 27.59% protein
Kroger large lima beans, dry:
8g protein vs. 22 g carbs & 0 g fat => (8/(8+22)) = 26.67% protein
Kroger large lima beans, dry:
8g protein vs. 22 g carbs & 0 g fat => (8/(8+22)) = 26.67% protein
Kroger great northern beans, dry:
8g protein vs. 22 g carbs & 0 g fat => (8/(8+22)) = 26.67% protein
Activia Light fat free yogurt:
5 g protein vs. 14 g carbs => (5/(5+14)) = 26.32% protein
Kroger pinto beans, dry:
7 g protein vs. 20 g carbs & 0 g fat => (7/(7+20)) = 25.93% protein
Kroger black beans, canned
7 g protein vs. 19 g carbs & 1 g fat => (7/(7+19+1)) = 25.93% protein
Kroger baby lima beans, dry
7g protein vs. 22 g carbs & 0 g fat => (7/(7+22)) = 24.14% protein
Kroger small red beans, dry:
7g protein vs. 22 g carbs & 0 g fat => (7/(7+22)) = 24.14% protein
Oscar Mayer angus beef franks
6 g protein vs. 2 g carbs & 17 g fat => (6/(6+2+17)) = 24% protein
(Warning: too much fat to be in The Zone)
Kroger chick peas, canned:
6 g protein vs. 18 g carbs & 1 g fat => (6/(6+18 + 1)) = 24% protein
Kroger black beans, dry:
7g protein vs. 22 g carbs & 0.5 g fat => 23,72 % protein
Kroger garbanzo beans, dry
7 g protein vs. 21 g carbs & 2 g fat => (7/(7+21+2)) = 23.33% protein
Kroger black beans, dry:
7g protein vs. 22 g carbs & 0.5 g fat => 23,72 % protein
Kroger garbanzo beans, dry
7 g protein vs. 21 g carbs & 2 g fat => (7/(7+21+2)) = 23.33% protein
5 g protein vs. 18 g carbs & 1 g fat => (5/(5+18+1)) = 20.83% protein
John Morrell Franks (chicken and pork)
4 g protein vs. 4 g carbs & 13 g fat => (4/(4+4+13)) =19.04%
(Warning: too much fat to be in The Zone)
Activia low fat yogurt:
4 g protein vs. 22 g carbs & 2 g fat => (4/(4+22+2)) = 14.29% protein
Kroger Shredded Wheat:
7 g protein vs. 47 g carbs => (7/(7 +47)) = 12.96% protein
Kroger egg nog
4 g protein vs. 19 g carbs & 8 g fat =>; (4/(4+19+8)) = 12.9% protein
(Warning: too much fat and simple sugars to be in The Zone)
Quaker Oat Squares:
6 g protein vs. 44 g carbs => (6/(6+44)) = 12% protein
General Mills Oatmeal Crisp:
6 g protein vs. 47 g carbs => (6/(6+47)) = 11.3% protein
Homemade brand chocolate chip ice cream
4 g protein vs. 23 g carbs & 11 g fat => (4/(4+23+11)) = 10.53% protein
(Warning: too much fat and simple sugars to be in The Zone)
Meijer brown rice, organic, long grain:
4 g protein vs. 35 g carbs => (4/(4+35)) = 10.26% protein
Riceland natural brown rice:
3 g protein vs. 32 g carbs => (3/(3+32)) = 8.57% protein
Best protein per dollar is from dry peas and beans:
PROTEIN PER DOLLAR
Kroger lentils, dry
130 g protein / $1.19 = 109.24 g/$
Kroger split peas, dry
104 g protein / $.099 = 105.05 g/$
Kroger lentils, dry
130 g protein / $1.19 = 109.24 g/$
Kroger split peas, dry
104 g protein / $.099 = 105.05 g/$
Kroger red kidney beans, dry
104 g protein / $1.19 = 87.4 g/$
Kroger great northern beans, dry
104 g protein / $1.19 = 87.4 g/$
104 g protein / $1.19 = 87.4 g/$
Kroger pinto beans, dry
91 g protein / $1.19 = 76.47 g/$
Kroger small red beans, dry
91 g protein / $1.19 = 76.47 g/$
Kroger black beans, dry
91 g protein / $1.29 = 70.54 g/$
91 g protein / $1.34 = 67.91 g / $
Kroger black eye peas, dry
104 g protein / $1.69 = 61.54 g / $
Kroger fat free cottage cheese (16 oz container ON SALE)
60 g protein / $1 = 60 g/$
eggs, regular caged, white, medium sized @ Target
72g protein / $1.29 = 55.81 g/$
Kroger fat free cottage cheese (24 oz container ON SALE)
90 g protein / $1.67 = 53.89 g/$
Kroger skim milk (half gallon ON SALE)
64 g protein / $1.19 = 53.8 g/$
Kroger skim milk gallon
128 g protein / $2.50 = 51.2 g/$
eggs, regular caged, white, medium sized
72g protein / $1.49 = 48.32 g/$
Jarrow Protein Powder from brown rice
(HALF PRICE CLOSEOUT)
330 g protein / $6.99 = 47.2 g/$
John Morrell franks (chicken and pork)
40 g protein / $0.88 = 45.45 g/$
Kroger large lima beans, dry
104 g protein / $2.29 = 45.42 g/$
Kroger boneless skinless chicken breasts with rib meat
88 g protein / $1.99 = 44.22 g/$
Kroger garbanzo beans, dry
91 g protein / $2.09 = 43.54 g/$
Kroger kidney beans, canned
28 g protein / $0.69 = 40.58 g/$
Muscletech 100% whey protein powder
1,400 g protein / $34.98 = 40.02 g/$
Six Star Pro Nutrition protein powder
598 g protein / $15.40 = 38.83 g/$
Kroger cranberry beans, dry
104 g protein / $2.69 = 38.66 g/$
Body Fortress Super Advanced protein powder (vanilla)
common $18.99 price with ubiquitous $3 coupon
common $18.99 price with ubiquitous $3 coupon
600 g protein / $15.99 = 37.52 g/$
Kelogg's Special K Protein Plus
135 g protein / $3.69 = 36.59 g/$
Kroger great northern beans, canned
24.5 g protein / $0.69 = 35.51 g/$
Kroger black beans, canned
24.5 g protein / $0.69 = 35.51 g/$
Kroger Alaskan pink salmon
91 g protein / $2.59 = 35.14 g/$
Meijer alaskan wild pink salmon
84 g protein / $2.42 = 34.7 g/$
Kroger gelatin, plain
224 g protein / $6.49 = 34.5 g/$
Promasil Protein Powder from dairy and egg
(RED TAG SALE)
840 g protein / $24.99 = 33.6 g/$
Amish Farms cage free eggs 18 pack
108 g protein / $3.26 = 33.12 g/$
Kroger Mozzarella "style" shredded cheese (sale price)
64 g protein / $1.99 = 32.16 g/$
Kroger Mozzarella shredded (sale price)
64 g protein / $1.99 = 32.16 g/$
Kroger Pizza cheese shredded (sale price)
64 g protein / $1.99 = 32.16 g/$
Amish Farms cage free eggs 18 pack
108 g protein / $3.26 = 33.12 g/$
Kroger Mozzarella "style" shredded cheese (sale price)
64 g protein / $1.99 = 32.16 g/$
Kroger Mozzarella shredded (sale price)
64 g protein / $1.99 = 32.16 g/$
Kroger Pizza cheese shredded (sale price)
64 g protein / $1.99 = 32.16 g/$
Body Fortress Super Advanced protein powder (vanilla)
600 g protein / $18.99 = 31.6 g/$
Kroger fat free cottage cheese
(TYPICAL PRICE)
90 g protein / $2.87 = 31.36 g/$
Naturally Preferred organic extra firm tofu
40 g protein / $1.29 = 31.01 g/$
Tyson boneless skinless chicken breasts
276 g protein / $8.99 = 30.77 g/$
Premier Protein bars (30g per bar, $1 per bar typical)
540 g protein / $17.58 = 30.72 g/$
Tyson boneless skinless chicken breasts
276 g protein / $8.99 = 30.7 g/$
Kroger red beans, canned
21 g protein / $0.69 = 30.44 g/$
Kroger chick peas, canned
21 g protein / $0.69 = 30.44 g/$
Kroger whey protein powder
375 g protein / $12.39 = 30.27 g/$
Cumberland Gap hickory smoked boneless ham
255.3 g protein / $8.73 = 29.24 g/$
Cumberland Gap hickory smoked boneless ham
255.3 g protein / $8.73 = 29.24 g/$
Kashi Go Lean
99.93 g protein / $3.49 = 28.63 g/$
Kroger Italian shredded cheese (sale price)
(mozzarella, provolone, romano, parmesan, fontana, asiago)
56 g protein / $1.99 = 28.14 g/$
Kroger Sharp Cheddar shredded cheese
56 g protein / $1.99 = $28.14 g/$
Kroger Italian shredded cheese (sale price)
(mozzarella, provolone, romano, parmesan, fontana, asiago)
56 g protein / $1.99 = 28.14 g/$
Kroger Sharp Cheddar shredded cheese
56 g protein / $1.99 = $28.14 g/$
Kroger Shredded Wheat
56.11 g protein / $2.00 = 28.06 g/$
Riceland natural brown rice
66 g protein / $2.39 = 27.6 g/$
Frigo Cheese Heads mozzarella string cheese (sale price)
96 g protein / $3.50 = 27.43 g/$
Frigo Cheese Heads mozzarella string cheese (sale price)
96 g protein / $3.50 = 27.43 g/$
Naturally Preferred organic firm tofu
35 g protein / $1.29 = 27.13 g/$
Oscar Mayer cooked ham (family size, 20 oz, on sale)
100 g protein / $3.99 = 25.06 g/$
Jarrow Protein Powder from brown rice
(REGULAR PRICE)
330 g protein / $13.99 = 23.59 g/$
Kroger organic Soy Milk
56 g protein / $2.50 = 22.4 g/$
Chicken Of The Sea tuna white albacore
22 g protein / $1.00 = 22 g/$
Kroger tuna white albacore
30 g protein / $1.39 = 21.58 g/$
Kroger egg nog
64 g protein / $2.99 = 21.4 g/$
Kroger mozzarella cheese
128 g protein / $5.99 = 21.37 g/$
Meijer brown rice, organic, long grain
80 g protein / $3.79 = 21.1 g/$
Kroger Oats & Honey Granola
41.34 g protein / $1.99 = 20.77 g/$
John Morrell cubed ham
88 g protein / $4.27 = 20.61 g/$
Oscar Mayer oven roasted turkey breast (family size, 20 oz, on sale)
80g / $3.99 = 20.05 g/$
Oscar Mayer oven roasted turkey breast (family size, 20 oz, on sale)
80g / $3.99 = 20.05 g/$
Protein Plus bars (20 g per bar, $1 per bar typical)
360 g protein / 17.98 = 20.02 g/$
Kroger CARBmaster yogurt
8 g protein / $0.40 = 20 g/$
Kroger Greek non fat yogurt
16 g protein / $0.80 = 20 g/$
Sustainable Seas skipjack tuna (pole caught, no nets!)
30 g protein / $1.54 = 19.48 g/$
Kroger lowfat turkey sausage
Kroger lowfat turkey sausage
48 g protein / $2.50 = 19.2 g/$
Promasil Protein Powder from dairy and egg
(REGULAR PRICE)
840 g protein / $44.99 = 18.67 g/$
Kroger cubed ham
36 g protein / $1.99 = 18.09 g/$
Simple Truth free range organic chicken eggs
72 g protein / $3.99 = 18.1 g/$
Egg-land's Best near organic, cage free chicken eggs
72 g protein / $3.99 = 18.1 g/$
Kroger cooked ham
45 g protein / $2.50 = 18 g/$
Kroger Lite yogurt
7 g protein / $0.40 = 17.5 g/$
Market Pantry black forest ham @ Target
80 g protein / $4.59 = 17.42 g/$
Mori-Nu silken extra firm tofu
24 g protein / $1.49 = 16.11 g/$
Kroger Value "cooked ham & water product"
Kroger Value "cooked ham & water product"
60 g protein / $3.79 = 15.83 g/$
Chunky Split Pea & Ham soup
26.04 g protein / $1.65 = 15.78 g/$
Market Pantry oven roasted turkey breast
72 g protein / $4.59 = 15.69 g/$
Progresso Chicken Tuscany soup
19.55 g peotein / $1.25 = 15.6 g/$
Kroger mesquite smoked deli turkey breast
45 g protein / $3.00 = 15 g/$
Hormel Natural Choice oven roasted deli turkey
44 g protein / $3.00 = 14.67 g/$
Hillshire Farm smoked ham
72 g protein / $4.99 = 14.43 g/$
Kroger Beef Jerky
144 g protein / $9.99 = 14.41 g/$
Chobani Greek fat free yogurt plain
18 g protein / $1.25 = 14.4 g/$
Oscar Mayer deli ham honey
Oscar Mayer deli ham honey
50 g protein / $3.49 = 14.33 g/$
Kroger Chunky Beef soup
21.75 g protein / $1.55 = 14.04 g/$
Hillshire Farm roast beef, lowfat
44 g protein / $3.27 = 13.46 g/$
Mori-Nu silken firm tofu
20 g protein / $1.49 = 13.42 g/$
Oscar Mayer 98% fat free wieners
40 g protein / $2.99 = 13.38 g/$
Fresh Selects oven roasted deli turkey
40 g protein / $2.99 = 13.38 g/$
Oscar Mayer 98% fat free wieners
40 g protein / $2.99 = 13.38 g/$
Fresh Selects oven roasted deli turkey
40 g protein / $2.99 = 13.38 g/$
Oscar Mayer deli ham smoked
45 g protein / $3.49 = 12.89 g/$
45 g protein / $3.49 = 12.89 g/$
Chobani Greek fat free yogurt honey
16 g protein / $1.25 = 12.8 g/$
Oscar Mayer DeliFresh oven roasted turkey breast
40 g protein / $3.14 = 12.74 g/$
Quaker Oat Squares
48.6 g protein / $3.95 = 12.3 g/$
Queen City franks
55 g protein / $4.49 = 12.25 g/$
Hillshire Farm pastrami, low fat
40 g protein / $3.27 = 12.23 g/$
Land O'Frost turkey breast
30 g protein / $2.50 = 12.00 g/$
Danon Oikos Greek fat free yogurt
12 g protein / $1.00 = 12 g/$
Yoplait Greek high protein fat free blueberry yogurt
12 g protein / $1.00 = 12.00 g/$
General Mills Oatmeal Crisps
48.19 g protein / $4.32 = 11.16 g/$
Chunky Sirloin Burger soup
17.36 g protein / $1.65 = 10.52 g/$
Oscar Mayer mesquite smoked deli turkey
36 g protein / $3.49 = 10.32 g/$
Lifeway Organic green Kefir phytoboost
Oscar Mayer mesquite smoked deli turkey
36 g protein / $3.49 = 10.32 g/$
Lifeway Organic green Kefir phytoboost
48 g protein / $4.69 = 10.23 g/$
Homemade brand chocolate chip ice cream
48 g protein / $4.99 = 9.62 g/$
Activia Light fat free yogurt
20 g protein / $2.29 = 8.7 g/$
Hillshire Farm Honey Roasted turkey breast, low fat
(larger, cheaper container)
40.5 g protein / $4.99 = 8.12 g/$
Activia low fat yogurt
16 g protein / $2.29 = 6.99 g/$
Shmeat
20 g protein / $350,000 = 0.0000000000000005 g/$
Shmeat
20 g protein / $350,000 = 0.0000000000000005 g/$
Note that if you mix one serving of the plain "flavor" of Kroger Greek yogurt with one serving of Activia Light fat free yogurt, you get a snack that is 50% protein. And because the plain Greek flavor is so disgusting, and the Activia is so sweet, the two together make a nice, tasty, high protein snack.
And the Chobani Greek plain "flavor" yogurt is even HIGHER in protein. And even more disgusting. But adding one, little Activia yogurt makes it edible.
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