Foods with 20 g of protein under 200 calories
Every product we track that hits 20 g of protein for 200 calories or less, ranked.
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"20 grams of protein under 200 calories" is a handy rule of thumb for a filling snack or light meal. We filtered all 143 products on The Hoard Board for a serving with at least 20 g of protein and no more than 200 calories, then ranked them by grams of protein per 100 calories.
68 products pass, or 26 distinct products once identical flavors are grouped: 26 bars, 17 shakes, 16 snacks, 7 yogurt, 2 fast food.
Top 10
| # | Item | Protein | Calories | Protein / 100 cal | Leaderboard rank | Source |
|---|---|---|---|---|---|---|
| 1 | David Protein Milkshake – Vanilla 1 bottle (355 mL) | 30 g | 140 | 21.4 | #2 | label |
| 2 | Pure Protein Complete Protein Shake – Galactic Brownie Batter 1 bottle (11 fl oz / 325 mL) | 30 g | 140 | 21.4 | #3 | label |
| 3 | fairlife Nutrition Plan (2 flavors) Chocolate, Vanilla · 1 bottle (11.5 fl oz / 340 mL) | 30 g | 150 | 20.0 | #5–6 | label |
| 4 | David Protein Milkshake – Chocolate 1 bottle (355 mL) | 30 g | 150 | 20.0 | #7 | label |
| 5 | Chick-fil-A Grilled Nuggets (8 ct) 1 item (as listed) | 25 g | 130 | 19.2 | #11 | label |
| 6 | Oikos Pro Drink (3 flavors) Mango Pineapple, Peach, Strawberry Banana · 1 bottle (207 mL) | 23 g | 120 | 19.2 | #12–14 | label |
| 7 | Premier Protein Protein Shake (6 flavors) Chocolate, Vanilla, Caramel, Strawberries & Cream, Cinnamon Roll, Pumpkin Spice · 1 shake (11.5 fl oz) | 30 g | 160 | 18.8 | #16–21 | label |
| 8 | David Gold Protein Bar (8 flavors) Red Velvet, Cinnamon Roll, Cake Batter, Salted Peanut Butter, Peanut Butter Chocolate Chunk, Pumpkin Spice, Fudge Brownie, Chocolate Chip Cookie Dough · 1 bar (62 g) | 28 g | 150 | 18.7 | #22–29 | label |
| 9 | Oikos Pro Yogurt Cup (7 flavors) Vanilla, Strawberry, Mixed Berry, Peach, Cherry, Banana, Key Lime · 1 cup (150 g) | 20 g | 130 | 15.4 | #40–46 | label |
| 10 | fairlife Core Power (3 flavors) Vanilla 26g, Chocolate 26g, Strawberry Banana 26g · 1 bottle (14 fl oz) | 26 g | 170 | 15.3 | #47–49 | label |
Best in each category
| Category | Best pick | Protein | Calories | Protein / 100 cal | Products that qualify |
|---|---|---|---|---|---|
| Shakes | David Protein Milkshake – Vanilla | 30 g | 140 | 21.4 | 17 |
| Fast food | Chick-fil-A Grilled Nuggets (8 ct) | 25 g | 130 | 19.2 | 2 |
| Bars | David Gold Protein Bar – Red Velvet | 28 g | 150 | 18.7 | 26 |
| Yogurt | Oikos Pro Yogurt Cup – Vanilla | 20 g | 130 | 15.4 | 7 |
| Snacks | Legendary Foods Mini Protein Donuts – Maple Glazed | 20 g | 160 | 12.5 | 16 |
What stands out
Bars are the most common qualifier, but drinks take the top. 26 of the 68 qualifiers are bars, yet 7 of the top 10 rows are shakes or yogurt drinks, led by David Protein Milkshake – Vanilla (30 g, 140 calories, 21.4). Bottled shakes are built to be mostly protein.
Only two restaurant items qualify: Chick-fil-A's Grilled Nuggets (8 ct) (19.2) and Starbucks' Iced Sugar-Free Vanilla Protein Latte (Grande) (29 g, 200 calories, 14.5).
The bars score lower than the shakes: the best is David Gold at 18.7, and several 20 g bars sit right at the 200-calorie line.
No pantry meals qualify. The tuna pouches have only 17 g of protein, and Legendary's protein pasta starts at 220 calories, so neither passes both tests.
Caveats
Numbers come from each brand's or restaurant's published nutrition info, linked in the table, and can change. Flavors with identical label numbers are grouped into one row. We track 143 products, not every product on the market, so a missing product isn't a verdict on it. We rank by protein per calorie only and don't track sugar, fat, sodium or ingredients. General information, not dietary advice.
See all 143 products on The Hoard Board, our full leaderboard, or read how we rank.
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Disclaimer: All numbers come from manufacturer labels, brand websites and restaurant nutrition pages on the dates shown on the leaderboard. They can change without notice, vary by location, flavor or customization, or differ from the product in your hand. Always check the current label. This article is general information only and is not medical, dietary or health advice.