If you’ve been on TikTok lately, you’ve probably seen the “protein-to-calorie ratio” trend — and honestly? As a dietitian who prioritizes protein, I’m here for it!

The idea is simple:

Look for 1 gram of protein for every 10 calories to spot the most protein dense foods.

Why does that matter?

Because high-protein foods can help you --

✨ Stay fuller for longer

✨ Support your metabolism

✨ Preserve muscle (especially if you’re in a calorie deficit)

And while not every protein food you eat needs to hit that exact ratio — it’s an easy, helpful tool to identify those go to staples that actually support your goals!

So when I saw that Koia’s Elite Vanilla Protein Powder just launched at Costco… I had to check the stats.

Let’s do the math:

✨ 32 grams of protein

✨ 210 calories per serving

We’re talking 1 gram of protein for every ~6.5 calories! But here’s what really sealed the deal for me: fiber.
https://www.costco.com/koia-32g-elite-vanilla-protein-powder.product.4000392806.html

The FDA uses percent Daily Value on a nutrition label to indicate how much a nutrient in 1 serving contributes to your total daily diet…

Here’s a general guide:

✨ 5% Daily Value or less/serving: low source of nutrient

✨ 20% Daily Value or more/serving: high source of nutrient

And Koia Elite?

It delivers 21% of your Daily Value for fiber — with 6 grams per serving.

✨ High in protein

✨ High in fiber

✨ Tastes like vanilla cake batter

Whether you’re blending it into smoothies, mixing it into oats, or just shaking it with almond milk after a workout, this is one of the easiest ways to reinforce your routine with protein and fiber — two of the most underrated keys for staying full throughout the day!

The best part?

You can now find Koia Elite Vanilla Protein Powder at Costco!

Available online at Costco.com or in select Costco stores!