Tofu outperformed chicken, beef and eggs in new protein analysis

Gone are the days when protein powders and bars were the extent of the protein universe. Now, protein chips, protein coffee (or “proffee”) and even protein waters are available to consumers almost everywhere. But before you fill your grocery cart with these protein-rich snacks, know that a Cambridge researcher has ranked which protein source gives you the most bang for your buck.

Protein has been the dominant nutrient in food and nutrition for some time now, fueled in large part by the rise of GLP-1 drugs and a constant chorus of social media influencers singing its praises. As Food & Wine reported in January, Cargill’s 2025 Protein Profile found that 61% of consumers reported consuming more protein in 2024, up from 48% in 2019. Additional data from NielsenIQ found that the average U.S. supermarket now stocks 38,708 products advertising their protein content.

However, growing demand is now putting a strain on the supply chain. In July, Food & Wine reported that whey protein concentrate, a byproduct of cheesemaking, was trading at more than $13 per pound in the United States, up 250% year over year, suggesting a protein shortage may be underway.

So rather than consuming more and more, perhaps the aim of the game is to choose the right type of protein in the first place. And a new article published in July in the journal Frontiers of sustainable food systems maybe you have the answer.

The paper by Chris Macdonald, a researcher at the University of Cambridge and founder of the Better Protein Institute, argues that many food labels, such as carbon footprint, only measure a single factor, which can obscure trade-offs. “One-dimensional assessments can hide inconvenient truths,” he writes in the article. Its answer for protein is the BPI Score, a “multi-dimensional rating system” intended to help people better understand their protein options. “The goal is not necessarily to create another label on the front of the package, but to foster a new literacy that allows consumers, policymakers and organizations to make more informed decisions,” he added.

Specifically, the BPI score evaluates 20 common protein-rich foods, from beef steak and salmon to lentils and chia seeds, in two categories. The Planet Score assesses greenhouse gas emissions, water pollution, land and fresh water use. The People Score evaluates sodium, saturated fat, cholesterol, affordability and availability, as well as whether a food is a complete protein, meaning it contains all nine essential amino acids. Each food was measured per 100 grams of protein, so every protein source, whether eggs, nuts or steak, is on equal footing.

After putting everything on an equal footing, tofu came out on top with 36 total points, including a perfect score in the planet category. Macdonald noted that tofu produced 0.61 kilograms of greenhouse gas emissions per 100 grams of protein, compared to 64.19 kilograms for beef. Beef also required about 211 square meters of land for the same amount of protein, while tofu needed just over 2. Tofu, chia seeds, beans and quinoa made up the top four, while mozzarella, lamb, beef and cheddar ranked at the bottom.

It wasn’t a complete victory for plant-based proteins. Cod came out on top in the saturated fat category, with the least saturated fat of any food on the list. Additionally, each animal protein was considered a complete protein, while most plant-based options were not. And when it came to spending hard cash on protein, Macdonald found that lentils were the cheapest protein per 100 grams, while quinoa, another plant, was the most expensive.

This rating system has some caveats. First, it is a single author; these are not data from a controlled trial; food prices come only from UK stores, making it difficult for the rest of the world to price them; whey is not on this list at all; and, as Macdonald said, it is the “first iteration” of the score.

But he added: “The score provides a solid foundation for a more nuanced conversation. Ultimately, beyond the spreadsheets and scores, lies a fundamental calculation: Our choice in protein is a referendum on the compassion we are willing to show the planet and future generations.”