What this guide includes
We captured the 16 live products in the official AllOnline chilled-food category on 20 August 2026. Fifteen are complete ready meals. Ezygo Spicy Grilled Pork Salad is a 120 g side dish, so it is excluded from the meal rankings rather than being allowed to win by omitting rice or noodles.
The evidence order is:
- the nutrition panel and GDA icons visible on the exact current retailer image;
- the exact current AllOnline product page for size, price, identity, and SKU;
- official manufacturer material when it matches the package; and
- older databases only as conflict checks, never as silent replacements for the current label.
Transparent scorecard
Only meals with a readable current protein value enter either leaderboard. We use two primary calculations:
- Protein density = protein grams ÷ calories × 100. This answers, “How much protein do I get while controlling energy?”
- Protein value = protein grams ÷ price × 10. This answers, “How much protein do I get for ฿10?”
Protein dose, calories, carbohydrate, fat, and sodium remain visible in the sortable table. Named chicken, pork, egg, shrimp, or seafood counts as a useful complete animal-protein source, but the label does not give amino-acid composition or digestibility. We do not award speculative “quality points.”
The International Society of Sports Nutrition describes roughly 20–40 g high-quality protein per feeding as a useful general range for maximizing muscle-protein synthesis, with total daily intake and individual context still more important. In this shortlist, only the 22 g garlic-pork meal clearly reaches the bottom of that general range by itself; the 19 g meals come close. That is context, not a pass/fail rule.
Ranking 1: most protein while controlling calories
| Rank | Meal | Protein | Calories | Protein / 100 kcal | Sodium |
|---|---|---|---|---|---|
| 1 | Chicken sukiyaki | 19 g | 270 kcal | 7.04 g | 1,220 mg |
| 2 | Garlic pork + egg | 22 g | 390 kcal | 5.64 g | 520 mg |
| 3 | Green curry chicken | 19 g | 360 kcal | 5.28 g | 640 mg |
| 4 | Pork bulgogi rice | 14 g | 290 kcal | 4.83 g | 670 mg |
| 5 | Korean chicken fried rice | 17 g | 440 kcal | 3.86 g | 890 mg |
| 6= | Sausage spaghetti | 14 g | 380 kcal | 3.68 g | 1,010 mg |
| 6= | Creamy chicken ramyeon | 14 g | 380 kcal | 3.68 g | 890 mg |
| 8 | Sticky rice + dried pork | 13 g | 380 kcal | 3.42 g | 1,030 mg |
| 9 | Korean soup ramyeon | 13 g | 420 kcal | 3.10 g | 2,160 mg |
| 10 | Tom yum shrimp fried rice | 8 g | 390 kcal | 2.05 g | 970 mg |
This is protein density, not satiety, micronutrient quality, or a complete diet score. The sukiyaki wins the calculation but also supplies 1,220 mg sodium.
Ranking 2: best value for muscle gain or maintenance
| Rank | Meal | Price | Protein | Protein / ฿10 | Calories |
|---|---|---|---|---|---|
| 1 | Garlic pork + egg | ฿49 | 22 g | 4.49 g | 390 kcal |
| 2= | Chicken sukiyaki | ฿49 | 19 g | 3.88 g | 270 kcal |
| 2= | Green curry chicken | ฿49 | 19 g | 3.88 g | 360 kcal |
| 4 | Korean chicken fried rice | ฿45 | 17 g | 3.78 g | 440 kcal |
| 5 | Sausage spaghetti | ฿45 | 14 g | 3.11 g | 380 kcal |
| 6 | Sticky rice + dried pork | ฿45 | 13 g | 2.89 g | 380 kcal |
| 7 | Creamy chicken ramyeon | ฿49 | 14 g | 2.86 g | 380 kcal |
| 8 | Pork bulgogi rice | ฿59 | 14 g | 2.37 g | 290 kcal |
| 9 | Korean soup ramyeon | ฿59 | 13 g | 2.20 g | 420 kcal |
| 10 | Tom yum shrimp fried rice | ฿49 | 8 g | 1.63 g | 390 kcal |
Prices are the single-item AllOnline prices captured on 20 August 2026, before member discounts or delivery charges.
Sortable nutrition and price comparison
Tap or click a column heading to sort. Missing values would sort last; the ten ranked rows all have exact current label values for the metrics used in the two leaderboards.
Sorted by protein per 100 kcal, highest to lowest.
| Chicken sukiyaki | 19 g | 270 | 7.04 g | ฿49 | 3.88 g | 30 g | 1,220 mg |
| Garlic pork + egg | 22 g | 390 | 5.64 g | ฿49 | 4.49 g | 54 g | 520 mg |
| Green curry chicken | 19 g | 360 | 5.28 g | ฿49 | 3.88 g | 56 g | 640 mg |
| Pork bulgogi rice | 14 g | 290 | 4.83 g | ฿59 | 2.37 g | 54 g | 670 mg |
| Korean chicken fried rice | 17 g | 440 | 3.86 g | ฿45 | 3.78 g | 57 g | 890 mg |
| Sausage spaghetti | 14 g | 380 | 3.68 g | ฿45 | 3.11 g | 54 g | 1,010 mg |
| Creamy chicken ramyeon | 14 g | 380 | 3.68 g | ฿49 | 2.86 g | 50 g | 890 mg |
| Sticky rice + dried pork | 13 g | 380 | 3.42 g | ฿45 | 2.89 g | 63 g | 1,030 mg |
| Korean soup ramyeon | 13 g | 420 | 3.10 g | ฿59 | 2.20 g | 56 g | 2,160 mg |
| Tom yum shrimp fried rice | 8 g | 390 | 2.05 g | ฿49 | 1.63 g | 60 g | 970 mg |
What to choose by use case
Highest verified protein density and the lowest calories in the ranked set. Its 1,220 mg sodium is the trade-off.
The only meal here clearly above 20 g protein, with 54 g carbohydrate and the best protein-per-baht result.
19 g protein at 360 kcal and 640 mg sodium: less protein-dense than sukiyaki, but a more moderate sodium load.
Both pair a named animal protein with a rice-based carbohydrate source. Leave enough digestion time for your own tolerance.
22 g protein plus carbohydrate makes it the strongest one-box recovery option. Add fruit or vegetables if the rest of the day is light on produce.
At 520 mg it is the lowest-sodium ranked meal. That is still about 26% of the Thai 2,000 mg reference amount.
WHO recommends adults reduce sodium intake below 2 g/day. That population target is useful context, not a claim that every athlete should chase the lowest possible sodium after prolonged heavy sweating. For ordinary days, though, the Korean soup ramyeon’s 2,160 mg is an entire day’s reference amount in one package.
Ten ranked meal verdicts
All values below are per complete package from the exact current retailer image.
#1 protein density · tied #2 protein value
Ezy Choice Chicken Sukiyaki with a Little Broth
250 g · ฿49 · 270 kcal · 19 g protein · 30 g carbs · 1,220 mg sodium.
The strongest protein-to-calorie result in the set. It nearly reaches the general 20 g per-meal sports-nutrition benchmark, but more than half the Thai 2,000 mg sodium reference amount comes with it.
AllOnline product ID 355384 · SKU 642775010 · barcode 8858684518470.
#2 protein density · #1 protein value
Ezygo Garlic Pork and Fried Egg with Rice
250 g · ฿49 · 390 kcal · 22 g protein · 54 g carbs · 520 mg sodium.
The best one-box option when total protein matters more than shaving every calorie. It has the most protein, the best protein value, and the lowest sodium in the exact-label ranked group.
AllOnline product ID 367920 · SKU 735977010 · barcode 8858684526871.
#3 protein density · tied #2 protein value
Chef Cares Green Curry with Chicken Breast and Jasmine Rice
275 g · ฿49 · 360 kcal · 19 g protein · 56 g carbs · 640 mg sodium.
The balanced default: nearly 20 g protein, moderate calories, rice for training fuel, and much less sodium than the sukiyaki. The ranking assesses the current label, not the chef branding.
AllOnline product ID 334743 · SKU 742077010.
#4 protein density · #8 protein value
Happy Chef Pork Bulgogi Rice
260 g · ฿59 · 290 kcal · 14 g protein · 54 g carbs · 670 mg sodium.
A relatively light rice meal with respectable density, but the higher price and 14 g dose make it weaker value than the three leaders. It may need a separate protein food if your meal target is around 20–40 g.
AllOnline product ID 365809 · SKU 734991010.
#5 protein density · #4 protein value
Ezygo Korean Chicken Fried Rice
250 g · ฿45 · 440 kcal · 17 g protein · 57 g carbs · 890 mg sodium.
Strong budget performance at ฿45, but the fried-rice format raises calories to 440. An older third-party record reports 500 kcal and 20 g protein; the current photographed label used here says 440 kcal and 17 g.
AllOnline product ID 328382 · SKU 713057010 · barcode 8850653192346.
Tied #6 protein density · #5 protein value
Ezygo Stir-Fried Sausage Spaghetti with Dried Chilli
215 g · ฿45 · 380 kcal · 14 g protein · 54 g carbs · 1,010 mg sodium.
Better protein value than the two ramyeons, but only moderate density and just over half the daily Thai sodium reference amount. It ranks as a carbohydrate-forward convenience meal, not a high-protein meal.
AllOnline product ID 331764 · SKU 715048010 · barcode 8858684523122.
Tied #6 protein density · #7 protein value
Happy Chef Creamy Spicy Chicken Ramyeon
210 g · ฿49 · 380 kcal · 14 g protein · 50 g carbs · 890 mg sodium.
Same protein density as the cheaper sausage spaghetti, with a lower sodium number but no advantage in protein dose. The label shows 14 g fat, so it is not the lightest pre-training choice for people sensitive to slower digestion.
AllOnline product ID 325207 · SKU 737141010.
#8 protein density · #6 protein value
Sticky Rice with Dried Pork and Jaew Sauce
200 g · ฿45 · 380 kcal · 13 g protein · 63 g carbs · 1,030 mg sodium.
Portable and carbohydrate-heavy, but the complete package is less protein-dense than the rice-and-chicken leaders. Treat the “source of protein” claim as a regulatory claim, not evidence that the meal is high-protein for an athlete.
AllOnline product ID 365683 · SKU 734465010 · barcode 8858684524037.
#9 protein density · #9 protein value
Happy Chef Korean Soup Ramyeon
355 g · ฿59 · 420 kcal · 13 g protein · 56 g carbs · 2,160 mg sodium.
The sodium outlier: one package exceeds the Thai 2,000 mg daily reference and the WHO population target. Heavy sweating changes context, but it does not transform this into a balanced routine recovery meal.
AllOnline product ID 356048 · SKU 728819010.
#10 protein density · #10 protein value
Ezy Choice Tom Yum Fried Rice with Shrimp
205 g · ฿49 · 390 kcal · 8 g protein · 60 g carbs · 970 mg sodium.
Useful mainly as a carbohydrate meal. At 8 g protein it has less than half the protein of the similarly priced garlic-pork meal, so the shrimp pictured on the front should not be used as a shortcut for protein quantity.
AllOnline product ID 360675 · SKU 652750010 · barcode 8858684518647.
Five current meals we will not pretend to rank
These were live complete-meal listings in the same catalog snapshot, but their gallery did not expose a readable protein value. They remain useful inventory notes and will move into the tables when an exact current panel is available.
Unranked: no readable current protein figure
Ezygo Clam Spaghetti with Thai Chilli Paste
210 g · ฿45. The front image identifies the exact meal and shows GDA information, but not a sufficiently readable full protein line. Product ID 328204 · SKU 712810010.
Unranked: current gallery shows GDA, not protein
CP Pork Leg with Egg and Rice
340 g · ฿59. The visible GDA declares 520 kcal, 9 g sugar, 14 g fat, and 1,190 mg sodium, but total protein is not shown in the current gallery. Product ID 345900 · SKU 723170010.
Unranked: no readable current protein figure
Chef Cares Mixed Seafood and Fried Fish Basil with Rice
285 g · ฿69. Seafood in the name does not justify estimating grams of protein. Product ID 366433 · SKU 734992010.
Unranked: no readable current protein figure
Chef Cares Chicken Tikka Masala with Turmeric Rice
290 g · ฿69. The current listing establishes the SKU, price, and package size, but not enough nutrition detail for either leaderboard. Product ID 325208 · SKU 737142010.
Unranked: dish renders only
CP Wonton Soup with Char Siu
310 g · ฿49. The current gallery shows serving and cup renders rather than a readable package nutrition panel. Product ID 327298 · SKU 738208010.
Methodology, limitations, and sources
- Snapshot: current AllOnline chilled listings, prices, sizes, product IDs, and retailer images checked on 20 August 2026. Branch stock can differ.
- One package: all nutrition figures are for the complete package, not per 100 g.
- Label-only nutrition: no independent laboratory analysis was commissioned, and manufacturing tolerances apply.
- No taste claims: the meals were not blind tasted for this comparison.
- Current label wins: an exact current package image overrides stale calorie sites and older Open Food Facts records.
- Protein quality boundary: named meat, egg, shrimp, and seafood are complete animal proteins, but labels do not disclose amino-acid scores, leucine, or digestibility.
- Vegetable limitation: a product photo is not enough to quantify produce intake. Most meals would benefit from vegetables or fruit elsewhere in the day.
- Ranking boundary: the 120 g spicy grilled pork side dish is not a complete meal and is excluded.
Product and labelling sources
- AllOnline chilled-food catalog snapshot
- Thai FDA nutrition and GDA labelling law index
- Thai FDA daily reference intake notice — 2,000 mg sodium for a 2,000 kcal reference diet
Sports-nutrition and public-health context
- ISSN position stand: protein and exercise
- ISSN position stand: nutrient timing
- Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM position statement
- WHO sodium recommendation for adults
Medical disclaimer: this is general educational information, not a personal nutrition prescription. Medical conditions, allergies, pregnancy, medications, body size, training volume, and sweat losses can materially change what is appropriate.