Guides

Reference-quality guides to specific food categories, label reading, and packaged-food concepts. Written to be useful for human readers and citable by AI search engines.

• How much protein do I actually need per day?

  The US RDA is 0.8 g/kg/day — designed to prevent deficiency, not optimize muscle, recovery, or healthy aging. Current evidence supports 1.2–2.2 g/kg/day depending on activity and goals. Full breakdown by age, training status, and goal.

• Whey isolate vs whey concentrate vs casein

  Whey concentrate, whey isolate, casein, and milk protein concentrate are all dairy proteins, but they behave very differently. Full breakdown of digestion speed, lactose content, cost per gram of protein, and which fits which goal.

• Are protein bars actually healthy? An honest answer

  The protein bar category spans real-food snacks (RXBAR, Larabar) to engineered confections with isolated protein + sugar alcohols + artificial sweeteners. How to tell which is which and what to look for on the label.

• What "high in protein" actually means under FDA rules

  The FDA defines 'high in protein' as ≥20% of the Daily Value (10g) per serving, and 'good source of protein' as ≥10% DV (5g). What these claims mean, what they don't verify, and which products in our database actually meet them.

• Greek yogurt vs cottage cheese for high-protein diets

  Both are top-tier whole-food protein sources, but they differ meaningfully on sodium, lactose, taste, live cultures, and price. Side-by-side comparison + ranked picks from our database.

• What is Greek yogurt? Nutrition, protein & brands

  Complete guide to Greek yogurt. The straining process, protein density vs regular yogurt, lactose content, FDA labeling rules (Greek vs Greek-style), and how to use it in cooking. Covers Fage, Chobani, Oikos, Two Good, Dannon, and more.

• How to read a nutrition label

  Working guide to the FDA Nutrition Facts panel. What each line means, how serving sizes are set, the difference between added and total sugar, FDA thresholds for 'high in protein,' ingredient order rules, and common ways labels can mislead even when they're accurate.

Coming soon

• What is cottage cheese? Nutrition guide
• How dehydration concentrates protein (jerky, biltong, dried meat)
• Plant-based protein guide: pea, soy, hemp, rice — what works
• Pre-workout vs post-workout: when protein timing matters
• Reading the Daily Value column on FDA Nutrition Facts panels