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A new analysis of 20 protein sources found that the top scorer wasn’t steak, salmon or eggs – it was an everyday food that many shoppers might be overlooking.
The BPI score, presented in a paper published in July in the journal Frontiers in Sustainable Food Systems, gave tofu the highest score: 36 points out of 40. Beans, chia seeds and quinoa rounded out the top four, while mozzarella, lamb, beef and cheddar were among the lowest-ranked foods.
The BPI score, created by researcher Chris Macdonald of the University of Cambridge and the Better Protein Institute (BPI), evaluates 20 protein sources on a 40-point scale that combines nutrition, affordability and availability with environmental impact.
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Its “People Score” takes into account sodium, saturated fat, cholesterol, the presence or absence of the nine essential amino acids in a food, its affordability and availability. Its “Planet Score” takes into account greenhouse gas emissions, water pollution, land use and fresh water.
Tofu ranked first among 20 protein sources in a new analysis. (iStock)
Tofu scored highest in both categories. The paper estimates that producing 100 grams of protein from tofu was associated with 0.61 kilograms of greenhouse gas emissions, compared to 64.19 kilograms for beef. It was also found that tofu required around 2 square meters of land for this amount of protein, compared to around 211 square meters for beef.
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Experts note that the ranking is an initial rating system developed by a researcher, not a controlled trial or dietary guideline, and that it draws on data from UK grocery stores. The score also compares the amount of each food needed to provide 100 grams of protein, not equal-sized portions.
Beans, chia seeds, and quinoa are also among the top-rated foods. (iStock)
“While recognizing the limitations of this first iteration, the score provides a solid foundation for a more nuanced conversation,” Macdonald wrote in the journal.
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Corry Matthews, a California-based fitness and nutrition expert and founder of Strength & Grace Fitness, said consumers should consider protein quality, portion size and whether they can reasonably get enough food to meet their needs.
Experts say protein choices should reflect personal goals, realistic portion sizes and specific dietary needs. (iStock)
“For example, three ounces of cooked chicken breast provides about 26 grams of protein,” Matthews told Fox News Digital. “A half cup of firm tofu can provide about 10 to 15 grams, depending on the product. Two tablespoons of chia seeds only provides about 4 to 5 grams.”
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She continued, “That doesn’t make chia seeds a bad food… but I wouldn’t rely on them as a primary source of protein if my goal was to get 25 to 30 grams of protein per meal.”
Animal proteins such as eggs, dairy, fish and lean meats generally provide complete proteins and can be concentrated sources of essential amino acids, she noted. Tofu, a soy-based food, is also a complete protein, but those who rely on plant-based proteins may need to be more intentional about portion sizes and total intake, Matthews said.
Some protein sources scored higher when nutrition, affordability and environmental impact were considered. (iStock)
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Ashley Koff, an Oregon-based dietitian and founder of the Better Nutrition Program, also said individual needs are important. “A lot of people don’t digest tofu well,” Koff said, adding that people should choose protein sources they enjoy and have access to.
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“My advice? Don’t let a ranking do all your nutritional thinking for you,” Matthews added. “Understand what the ranking measures, then choose foods that support your actual goals.”
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