Whole-Food Protein Guide

At 334kcal calories per 100g, Eggs falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, eggs also provides 16.2g protein and 28.8g fat per 100g. Within this category, it falls between Veggie Burger and Protein Bars for calories, ranking 11 of 18.

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With 181kcal calories per 100g, Black Beans earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, black beans also provides 8.2g protein and 7g fat per 100g. Within this category, it falls between Pea Protein and Tempeh for calories, ranking 8 of 18. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 387kcal calories per 100g, Chickpea Flour earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 22.4g protein and 6.7g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Gelatin at 381kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 360kcal calories per 100g, Collagen Peptides falls into the Limited category under Whole-Food guidelines. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 90g protein and 300mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Whey Protein at 339kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Edamame is classified as Limited on Whole-Food, with 121kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 11.9g protein and 5.2g fat, which may factor into overall meal planning. Within this category, it falls between Protein Shakes and Kidney Beans for calories, ranking 5 of 18. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 381kcal calories per 100g, Gelatin earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 7.8g protein and 466mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Collagen Peptides at 360kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 105kcal calories per 100g, Greek Yogurt earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 8.2g protein, which may factor into overall meal planning. Among the 18 items in this category, greek yogurt sits at the low end for calories — next closest is Lentil Pasta at 111kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Kidney Beans is classified as Limited on Whole-Food, with 177kcal calories per 100g. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 8.1g protein and 7g fat per serving. Within this category, it falls between Edamame and Pea Protein for calories, ranking 6 of 18. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 111kcal calories per 100g, Lentil Pasta earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, lentil pasta also provides 5.7g fat and 3.4g fiber per 100g. Among the 18 items in this category, lentil pasta sits at the low end for calories — next closest is Protein Shakes at 119kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 388kcal calories per 100g, Protein Powder falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, protein powder also provides 55.6g protein and 5.6g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Chickpea Flour at 387kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 192kcal calories per 100g, Tempeh earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 20.3g protein and 10.8g fat, which may factor into overall meal planning. Within this category, it falls between Black Beans and Veggie Burger for calories, ranking 9 of 18. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 94kcal calories per 100g, Tofu falls into the Limited category under Whole-Food guidelines. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Among the 18 items in this category, tofu sits at the low end for calories — next closest is Greek Yogurt at 105kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 224kcal calories per 100g, Veggie Burger earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, veggie burger also provides 13g protein and 5.2g fat per 100g. Within this category, it falls between Tempeh and Eggs for calories, ranking 10 of 18. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Whey Protein is classified as Limited on Whole-Food, with 339kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 11.7g protein and 968mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Soy Protein at 335kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 180kcal calories per 100g, Pea Protein earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 14g fat and 2.7g fiber, which may factor into overall meal planning. Within this category, it falls between Kidney Beans and Black Beans for calories, ranking 7 of 18.

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Protein Bars is classified as Not Allowed on Whole-Food, with 335kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 88.3g protein and 1000mg sodium, which may factor into overall meal planning. Within this category, it falls between Eggs and Soy Protein for calories, ranking 12 of 18.

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With 119kcal calories per 100g, Protein Shakes earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. Among the 18 items in this category, protein shakes sits at the low end for calories — next closest is Edamame at 121kcal.

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With 335kcal calories per 100g, Soy Protein earns a Not Allowed classification on Whole-Food. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, soy protein also provides 88.3g protein and 1000mg sodium per 100g. Within this category, it falls between Protein Bars and Whey Protein for calories, ranking 13 of 18.

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