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Best & Worst Proteins

From wild salmon to the processed stuff.

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#10

Hot dog

Score1.7/10

Keto

4Low-FODMAP

4Carnivore

2GLP-1 Friendly

2Vegan

1Paleo

1Mediterranean

1Whole30

1DASH

1Zone

1Anti-Inflammatory

The protein source nobody actually defends.

Ultra-processed with fillers, sodium, and preservatives, the hot dog scores at the very bottom of the protein shelf across every diet.

Salami

Score3.3/10

Keto

8Carnivore

5Whole30

5Low-FODMAP

5Paleo

2Mediterranean

2DASH

2Zone

2Anti-Inflammatory

2GLP-1 Friendly

2Vegan

Cured meat, even fewer redeeming qualities.

Heavily processed and high in sodium and nitrates, salami scores near the bottom no matter the dietary lens.

Bacon

Score4.1/10

Keto

10Low-FODMAP

9Carnivore

8Whole30

6Paleo

5Zone

2Vegan

1DASH

1Anti-Inflammatory

1GLP-1 Friendly

1Mediterranean

Where 'protein' stops being the point.

Cured, salted, and high in saturated fat, bacon's protein content doesn't outweigh the processing and sodium load.

Greek yogurt (full-fat)

Score5.1/10

Mediterranean

8Low-FODMAP

8Zone

8Keto

6Anti-Inflammatory

6GLP-1 Friendly

6Carnivore

5DASH

5Paleo

2Vegan

1Whole30

Protein with a side of probiotics.

A solid protein source with gut-health benefits, though the saturated fat in full-fat versions keeps the score from going higher.

Lentils

Score5.2/10

Vegan

10Mediterranean

10DASH

9GLP-1 Friendly

9Anti-Inflammatory

8Zone

5Low-FODMAP

2Paleo

1Carnivore

1Whole30

1Keto

Protein and fiber, no animal required.

High in plant protein and fiber, lentils score well almost everywhere except the diets that exclude legumes outright.

Tofu

Score5.9/10

Anti-Inflammatory

9GLP-1 Friendly

9Vegan

9Low-FODMAP

9Zone

8DASH

8Mediterranean

5Keto

5Paleo

1Carnivore

1Whole30

The plant protein with the most staying power.

A complete plant protein that vegan diets build around — though some frameworks stay wary of soy processing.

Beef

Score6.5/10

Paleo

10Keto

10Carnivore

10Whole30

10Low-FODMAP

9Zone

6DASH

5GLP-1 Friendly

5Anti-Inflammatory

4Mediterranean

2Vegan

The protein that splits opinion the most.

Plenty of protein and iron, but beef's saturated fat content keeps it solidly in the middle of the pack.

Egg

Score7.7/10

Low-FODMAP

10Paleo

10Keto

10Whole30

10GLP-1 Friendly

9Carnivore

9Zone

8Mediterranean

6Anti-Inflammatory

6DASH

6Vegan

Cheap, complete, and finally cleared.

A complete amino acid profile and the cholesterol scare behind it, eggs score well across nearly every framework.

Chicken breast

Score8.1/10

Whole30

10GLP-1 Friendly

10Keto

9Low-FODMAP

9DASH

9Zone

9Paleo

9Mediterranean

8Anti-Inflammatory

8Carnivore

7Vegan

Lean, simple, almost universally approved.

Low fat and high protein with nothing to argue about, chicken breast is the safest pick on the protein shelf.

Wild salmon

Score8.3/10

Paleo

9Mediterranean

9Carnivore

9Whole30

9Low-FODMAP

9DASH

9Zone

9Anti-Inflammatory

9Keto

9GLP-1 Friendly

9Vegan

The protein every diet wants on the plate.

Complete protein and omega-3 fat in one fillet — wild salmon bridges carnivore and plant-leaning diets alike.

All 10 Proteins

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Best & Worst Proteins

Every protein source, ranked across the diets — from the fish almost everyone approves to the cured and processed meats almost everyone flags. Animal, plant, or processed, see where each one actually lands.

'High protein' isn't automatically 'healthy' — bacon and salami have plenty of protein too. We ranked the most common protein sources by their actual score across 11 dietary frameworks, animal and plant alike, best at the top and worst at the bottom.