Best DASH-Diet (Blood Pressure) Protein Foods, Ranked
DASH (Dietary Approaches to Stop Hypertension) is the NIH eating plan shown to lower blood pressure. Its protein-food priorities are simple: low sodium, low saturated fat, and good fiber. We score every product on those axes (normalized per 100 g) and rank the best-fitting high-protein options.
The ranked list
1. Vega — One All-in-One Nutritional Shake, Vanilla Chai
DASH-fit 100/100 A+ · A Labelgrade 94/100 · 20 g protein
low sodium + low saturated fat
2. Banza — Chickpeas Pasta, Penne
DASH-fit 100/100 A+ · A Labelgrade 91/100 · 13 g protein
low sodium + low saturated fat
3. Ascent — Native Fuel Whey Protein, Cappuccino
DASH-fit 100/100 A+ · A- Labelgrade 89/100 · 25 g protein
low sodium + low saturated fat
4. Lightlife — Lightlife, Organic Three Grains Tempeh
DASH-fit 100/100 A+ · A- Labelgrade 89/100 · 16 g protein
low sodium + low saturated fat
5. Ratio — :Fiber And Protein Vanilla Dairy Snack
DASH-fit 100/100 A+ · A- Labelgrade 86/100 · 20 g protein
low sodium + low saturated fat
6. House Foods — Organic Tofu
DASH-fit 100/100 A+ · A- Labelgrade 85/100 · 14 g protein
low sodium + low saturated fat
7. Three Wishes — Cocoa Grain-Free Cereal
DASH-fit 100/100 A+ · A- Labelgrade 85/100 · 8 g protein
low sodium + low saturated fat
8. Wonderful — Pistachios (No Salt / In-Shell)
DASH-fit 100/100 A+ · A- Labelgrade 85/100 · 6 g protein
low sodium + low saturated fat
9. Dannon — Oikos Triple Zero Blended Nonfat Greek Yogurt, Cherry
DASH-fit 100/100 A+ · B+ Labelgrade 84/100 · 15 g protein
low sodium + low saturated fat
10. Dannon — Oikos Nonfat Greek Yogurt, Plain
DASH-fit 100/100 A+ · B+ Labelgrade 83/100 · 15 g protein
low sodium + low saturated fat
11. Nasoya — Organic Tofu Cubed Super Firm
DASH-fit 100/100 A+ · B+ Labelgrade 83/100 · 9 g protein
low sodium + low saturated fat
12. Wallaby — Plain Organic Aussie Greek Lowfat Yogurt, Plain
DASH-fit 100/100 A+ · B+ Labelgrade 83/100 · 14 g protein
low sodium + low saturated fat
13. Wild Planet — No Salt Added Wild Sardines in Water
DASH-fit 100/100 A+ · B+ Labelgrade 83/100 · 18 g protein
low sodium + low saturated fat
14. Bumble Bee — Solid White Albacore Tuna in Water
DASH-fit 100/100 A+ · B+ Labelgrade 82/100 · 13 g protein
low sodium + low saturated fat
15. Fage — Total 0% Nonfat Greek Strained Yogurt
DASH-fit 100/100 A+ · B+ Labelgrade 82/100 · 18 g protein
low sodium + low saturated fat
16. Friendship Dairies — 1% Milkfat Small Curd No Salt Added Cottage Cheese
DASH-fit 100/100 A+ · B+ Labelgrade 82/100 · 15 g protein
low sodium + low saturated fat
17. Oikos — Pro Vanilla Greek Yogurt
DASH-fit 100/100 A+ · B+ Labelgrade 82/100 · 20 g protein
low sodium + low saturated fat
18. OWYN — Pro Elite Chocolate Shake
DASH-fit 100/100 A+ · B+ Labelgrade 82/100 · 32 g protein
low sodium + low saturated fat
19. RXBAR — Protein Bar
DASH-fit 100/100 A+ · B+ Labelgrade 82/100 · 7 g protein
low sodium + low saturated fat
20. Stonyfield — Organic Greek Nonfat Yogurt Plain - 32 oz
DASH-fit 100/100 A+ · B+ Labelgrade 82/100 · 16 g protein
low sodium + low saturated fat
21. Chobani — Plain Non- Fat Greek Yogurt
DASH-fit 100/100 A+ · B+ Labelgrade 81/100 · 16 g protein
low sodium + low saturated fat
22. Dannon — Oikos Triple Zero Greek Vanilla - 5.3oz / 4pk
DASH-fit 100/100 A+ · B+ Labelgrade 81/100 · 15 g protein
low sodium + low saturated fat
23. Iconic — Vanilla Bean Protein Drink
DASH-fit 100/100 A+ · B+ Labelgrade 81/100 · 20 g protein
low sodium + low saturated fat
24. Too Good & Co. — Two Good Blueberry Greek Lowfat Yogurt
DASH-fit 100/100 A+ · B+ Labelgrade 81/100 · 12 g protein
low sodium + low saturated fat
25. Wild Planet — Albacore Wild Tuna
DASH-fit 100/100 A+ · B+ Labelgrade 81/100 · 21 g protein
low sodium + low saturated fat
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How we scored DASH fit
Scored on sodium per 100 g (the dominant factor), saturated fat per 100 g, and fiber, per the NIH DASH framework. Low-sodium, low-sat-fat, higher-fiber foods score highest; very salty foods are penalized heavily.
Every score is computed from the same USDA nutrition and ingredient data we use for the public Labelgrade, applied to the documented rules in our diet-fit engine — no proprietary "score brewing." All nutrition verified against USDA FoodData Central. See how Labelgrade grades food. Last refreshed 2026-06-03.
See DASH fit on every product — plus 6 more diets
This page ranks the top picks. Labelgrade Premium shows the DASH-fit score on every product fact sheet the moment you open it — alongside Keto, Mediterranean, Paleo, Whole30, DASH, high-protein, and diabetic-friendly. Same transparent methodology, on the whole catalog.
See Premium — $5/mo →Frequently Asked Questions
What does DASH say about protein foods?
DASH does not ban protein — it steers you toward lean, low-sodium, low-saturated-fat sources and away from cured and processed meats. The plan targets roughly 1,500–2,300 mg of sodium per day, so a single high-protein snack ideally stays well under a few hundred milligrams. Our score weights sodium per 100 g most heavily, then saturated fat, then rewards fiber.
Why is jerky and deli meat often low on this list?
Because sodium is the headline DASH concern, and jerky, deli meat, and many cheeses are sodium-dense (often 400–800 mg per serving). Those foods can be excellent on the high-protein or keto lists yet score poorly on DASH. That contrast is exactly what this list exists to show.
What are the best low-sodium high-protein foods?
Plain Greek yogurt, cottage cheese labeled low-sodium, eggs, unsalted nuts, low-sodium canned fish, and plain whey or plant protein tend to top a DASH screen. The ranked list above only includes products for which we have verified sodium data.