November 13, 2025
A practical, data-led ranking of protein foods widely available across Canada, balancing protein per 100 kcal, bioavailability, accessibility, and convenience.
Whey, canned fish, and lean poultry deliver the most protein per 100 kcal with excellent bioavailability.
Dairy (Greek yogurt, cottage cheese) scores high for bioavailability and convenience but slightly lower protein density.
Shelf-stable options (tuna, salmon, jerky, canned lentils) maximize accessibility across Canada.
Plant proteins like tofu and lentils are budget-friendly and accessible but have lower protein per 100 kcal.
We ranked foods available nationwide by a weighted score: protein per 100 kcal (40%), bioavailability (30%; using PDCAAS/DIAAS estimates), accessibility across Canada’s mainstream groceries/convenience stores (20%), and convenience (10%; ready-to-eat, shelf-stable, minimal prep). Protein per 100 kcal values are typical approximations for plain versions. Bioavailability notes reflect established literature (animal proteins generally score near 1.0 PDCAAS; soy ≈1.0; most legumes lower).
Protein density and quality affect how efficiently your body uses protein, while access and convenience determine whether you’ll actually get enough daily. This list helps you choose smart, easy protein staples—urban or remote—without sacrificing nutrition.
Highest protein density and top-tier bioavailability (PDCAAS ≈1.0; DIAAS very high). Widely sold in supermarkets, pharmacies, and big-box retailers nationwide with zero cooking required.
Great for
Exceptional protein density with near-complete amino profile and very high bioavailability. Shelf-stable and available virtually everywhere in Canada.
Protein density and bioavailability drive the top ranks: whey isolate and lean animal proteins outperform plant staples per 100 kcal.
Shelf-stable proteins (canned fish, jerky, canned lentils) are practical for remote regions and busy schedules, though sodium and mercury choices matter.
Dairy offers an easy, high-quality middle ground—excellent bioavailability with moderate protein density and broad access in Canada.
Plant proteins can meet needs affordably when paired strategically (e.g., tofu plus grains or legumes to balance amino profiles).
Frequently Asked Questions
Most adults do well with 20–40 g protein per meal, depending on body size and goals. Aim for at least 2–3 g leucine (usually 20–30 g of high-quality protein) to trigger muscle protein synthesis.
Both estimate protein quality. PDCAAS is older and caps at 1.0; DIAAS better reflects digestible indispensable amino acids in the gut. Animal and soy proteins score high on both; legumes score lower but improve when combined.
Yes, in moderation. Choose light/skipjack more often due to lower mercury than albacore. Rotate with salmon or sardines. Most healthy adults can include tuna a few times per week.
Whey isolate is very low in lactose, and lactose-free Greek yogurt exists. Alternatively, choose non-dairy options like canned fish, chicken breast, tofu, and lentils.
They can be. Read labels and prefer low-sodium, minimally sweetened jerky. If using salty proteins, balance your day with lower-sodium meals and drink adequate water.
Prioritize protein sources that combine density, quality, and practicality: whey isolate, canned fish, lean poultry, and dairy cover most needs anywhere in Canada. Choose 2–3 staples you enjoy, keep a shelf-stable backup, and build each meal to hit 20–40 g protein consistently.
Track meals via photos, get adaptive workouts, and act on smart nudges personalised for your goals.
AI meal logging with photo and voice
Adaptive workouts that respond to your progress
Insights, nudges, and weekly reviews on autopilot
Great for
Very high protein density and excellent bioavailability. Raw and pre-cooked forms are widely accessible; prep is simple and scalable.
Great for
Strong protein density, high bioavailability, and nation-wide shelf-stable access. Adds omega-3s; bones are edible for calcium.
Great for
High-quality dairy protein (PDCAAS ≈1.0) with good leucine content and easy nationwide access. Ready-to-eat, portable, and versatile.
Great for
Complete dairy protein with slow-digesting casein, high bioavailability, and widespread availability. Convenient spoon-and-go option.
Great for
Solid protein density with high bioavailability, extreme convenience, and broad availability in gas stations and convenience stores countrywide.
Great for
Outstanding bioavailability (PDCAAS ≈1.0) and universal access, though protein density is lower than lean meats/fish and dairy concentrates.
Great for
Good protein density for a plant food and high PDCAAS (≈1.0) from soy. Widely available in Canadian grocers; minimal prep required.
Great for
Lower protein density and bioavailability (PDCAAS ≈0.6) than animal/soy, but excellent accessibility, fiber, and convenience.
Great for
