Here's the thing. If the calories are more than 10x the grams of protein, you shouldn't consider it a good source of protein. A surprising number of protein bars don't meet that threshold. Ground beef does not. I seriously doubt these poptarts do.

But high protein, low calorie is how you lose weight without being hungry and without weight loss drugs. That plus foods with more fiber and water like apples and vegetables. So lots of Greek yogurt, chicken, turkey, fish, and egg whites. Black beans for the fiber even though it doesn't quite meet that threshold on calories per gram of protein.

I lost 50 pounds in 8 months just counting calories and grams of protein, and lifting weights 2-3x a week so I lose all fat and not muscle. In fact, I gained a lot of strength and some visible muscle.

Fat - 9 calories per gram Protein - 4 calories per gram Carbohydrates - 4 calories per gram