Foods with 30 g of protein under 300 calories
Every product we track that delivers 30 g+ of protein for 300 calories or less.
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A lot of people aim for about 30 g of protein per meal or shake. So which products get you there without blowing the calorie budget? We filtered all 143 products on The Hoard Board for a serving with at least 30 g of protein and no more than 300 calories, and ranked them by grams of protein per 100 calories.
21 products qualify, or 10 distinct products once identical flavors are grouped.
Every product with 30 g+ protein at 300 calories or less
| # | Item | Protein | Calories | Protein / 100 cal | Price / serving | $ / 10 g protein | Source |
|---|---|---|---|---|---|---|---|
| 1 | David Protein Milkshake – Vanilla 1 bottle (355 mL) | 30 g | 140 | 21.4 | $4.08 | $1.36 | label |
| 2 | Pure Protein Complete Protein Shake – Galactic Brownie Batter 1 bottle (11 fl oz / 325 mL) | 30 g | 140 | 21.4 | — | — | label |
| 3 | fairlife Nutrition Plan (2 flavors) Chocolate, Vanilla · 1 bottle (11.5 fl oz / 340 mL) | 30 g | 150 | 20.0 | — | — | label |
| 4 | David Protein Milkshake – Chocolate 1 bottle (355 mL) | 30 g | 150 | 20.0 | $4.08 | $1.36 | label |
| 5 | Quest 45g Protein Milkshake (3 flavors) Vanilla, Chocolate, Strawberry · 1 bottle (14 fl oz) | 45 g | 230 | 19.6 | $4.75 | $1.06 | label |
| 6 | 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 | $1.67–$2.67 | $0.56–$0.89 | label |
| 7 | fairlife Core Power (3 flavors) Vanilla 42g, Chocolate 42g, Strawberry 42g · 1 bottle (14 fl oz) | 42 g | 230 | 18.3 | $4.00–$4.75 | $0.95–$1.13 | label |
| 8 | Legendary Foods Protein Pasta Plus – Mac & Cheese (47g) 1 cup | 47 g | 290 | 16.2 | — | — | label |
| 9 | Legendary Foods Protein Pasta (2 flavors) Garlic Parmesan (35g), Mac & Cheese (35g) · 1 cup | 35 g | 220 | 15.9 | — | — | label |
| 10 | Starbucks Iced Protein Matcha (Grande) Grande (16 fl oz) | 31 g | 260 | 11.9 | — | — | label |
What stands out
It's almost all shakes. Only 4 of the 21 entries aren't bottled shakes: Legendary Foods' protein pasta (the 35 g versions at 220 calories and the 47 g Pasta Plus at 290) and Starbucks' Iced Protein Matcha (Grande) (31 g, 260 calories).
The leanest 30 g: David Protein Milkshake – Vanilla and Pure Protein Complete Protein Shake – Galactic Brownie Batter, both 30 g for 140 calories (21.4).
The biggest servings: Legendary Foods Protein Pasta Plus – Mac & Cheese (47g) (47 g) and the Quest 45g Protein Milkshake (45 g) carry the most protein here, at 290 and 230 calories.
Cheapest per 10 g, where we have a price: Premier Protein Protein Shake – Chocolate at $0.56 (Amazon 12-pack price). The most expensive priced entry per gram was David Protein Milkshake – Chocolate at $1.36. Prices are one-time snapshots from the brand site or Amazon listing in each price note.
Caveats
Prices show only where we confirmed one; a dash means we haven't. 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.