Tofu tops protein index, beating beef, salmon and eggs

Tofu has outperformed beef, salmon and eggs in a new ranking of protein sources that combines nutritional value, cost, availability and environmental impact, with plant-based foods securing the top four positions.

Made from soybeans, tofu scored 36 out of 40 points in the 'Better Protein Index,' followed by beans, chia seeds and quinoa. Mozzarella and cheddar cheeses, lamb and beef ranked at the bottom, according to Fox News.

The index was developed by researcher Chris MacDonald from the University of Cambridge in collaboration with the Better Protein Institute to evaluate 20 protein sources. The study was published in July in the journal Frontiers in Sustainable Food Systems.

The assessment was divided into two main areas. The first focused on consumer-related factors such as sodium, saturated fat, cholesterol, the presence of all nine essential amino acids, price, and ease of access. The second measured environmental impact, including greenhouse gas emissions, water pollution, land use and freshwater consumption.

According to the analysis, tofu led in both areas. Producing enough tofu to provide 100 grams of protein results in about 0.61 kilograms of greenhouse gas emissions, compared to 64.19 kilograms for the equivalent amount of beef protein.

Similarly, producing the same amount of tofu protein requires about 2 square meters of land, compared to around 211 square meters for beef.

However, several experts noted that the index is a preliminary rating system developed by a single researcher, based on data from UK retailers, and does not represent a controlled trial or an official dietary guideline.

Cory Matthews, a fitness and nutrition specialist and founder of Strength & Grace Fitness, emphasized the importance of considering protein quality, portion size, and whether an individual can consume enough to meet their needs.

She explained that about 85 grams of cooked chicken breast provides roughly 26 grams of protein, while half a cup of firm tofu offers between 10 and 15 grams, depending on the brand. Two tablespoons of chia seeds provide about 4 to 5 grams.

Therefore, Matthews said, chia seeds may not be the best primary choice for those aiming to consume 25 to 30 grams of protein per meal.

Matthews also noted that eggs, dairy products, fish and lean meats typically provide complete proteins containing all essential amino acids, which is also true for tofu as a soy product.

However, relying on plant-based sources requires attention to portion sizes and total protein intake, rather than just a food's ranking on the list.

Registered dietitian Ashley Koff stressed the importance of considering digestive tolerance, personal preferences and food availability, noting that some people may have difficulty digesting tofu.

She advised first understanding what nutritional rankings measure, then choosing foods that suit each person's actual needs and goals.