Many people are prioritizing protein these days, and for good reason.
Protein is the most satiating macronutrient, helping you feel more full with less food. Protein also notoriously supports muscle recovery and growth, which is especially important as we age.
But a lot of people think they are eating high-protein foods when they are really not.
Certain foods, like almonds, contain a moderate amount of protein (6g of protein per 1 oz. serving), but they are actually dominant in another macronutrient (that same 1 oz. serving of almonds contains 14g of fat).
Almonds are a healthy food, but they should be viewed as a better source of monounsaturated fat than protein. All nuts fall into this category.
Beans would be another similar example. Black beans have a decent amount of protein (15g of protein per 1 cup serving), but they are more dominant in carbohydrates (41g of carbs in that same 1 cup serving). Beans are a healthy food, and a great source of complex carbs, but they are not a protein powerhouse.
The key to choosing a truly high-protein food is to ensure it contains at least 40% protein. There is a trick to determine if a food passes the 40% protein test:
Find protein grams per serving on the nutrition label and multiply by 10.
Compare the protein times 10 value to total calories per serving.
If protein x 10 is equal to or more than calories, the food is at least 40% protein and should be considered a high-protein food.
If protein x 10 is lower than calories, the food is less than 40% protein and should not be considered a high-protein food.
Credit: Ted Naiman, Instagram
You can use this trick at the grocery store by quickly running the numbers based on the nutrition label.
All sources of lean protein will easily pass the test, including chicken breast, turkey, shrimp, and fish.
You’ll need to select lean beef to qualify. Most fattier cuts of meat, as well as processed meat such as bacon and sausage, will be higher in fat than protein and won’t pass the 40% test.
Whole eggs actually contain slightly lower than 40% protein (6g of protein in a 70+ calorie egg), but egg whites easily pass the test (4g of protein and only 18 calories per egg white).
Most forms of full-fat Greek yogurt will fall below the 40% threshold, and the same can be said for yogurt with lots of added sugar.
However, non-fat Greek yogurt without added sugar easily passes the test. That variety of yogurt contains 16g of protein and only 90 calories per serving, making it a terrific high-protein choice.
Although most of the high-protein foods mentioned so far are animal products, fear not if you are a vegan — there are plant-based options that pass the test including seitan (21g protein, 104 calories per serving), tofu (17g protein, 144 calories per serving), lupin beans (26g protein, 198 calories per serving), textured vegetable protein (9g protein, 56 calories per serving), nutritional yeast (3g protein, 20 calories per serving), and certain forms of bean-based pasta (24g protein, 180 calories per serving).
There are plenty of options from which to choose.
Whether you are a vegetarian or an omnivore, if you are trying to prioritize protein in your diet, make sure your high-protein foods pass the 40% test.
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