Tofu Tops New Protein Ranking
A recent analysis of various protein sources revealed that tofu, surprisingly, outperformed more traditional options like steak, salmon, and eggs. This finding highlights a food that many may not often consider.
The new scoring system, known as the BPI Score, was introduced in a study published in the journal Frontiers in Sustainable Food Systems. Tofu received the highest rating of 36 out of 40 points. Following closely were beans, chia seeds, and quinoa, while foods like mozzarella, lamb, and beef ranked at the bottom.
Developed by Chris Macdonald, a researcher from the University of Cambridge, the BPI Score measures 20 protein sources across a 40-point scale. It takes into account not just nutrition, but also factors such as cost, availability, and environmental impact.
There are two main facets to the score. The “People Score” evaluates sodium, saturated fat, cholesterol, and whether a food includes all nine essential amino acids, along with its affordability. Meanwhile, the “Planet Score” assesses greenhouse gas emissions, water pollution, land use, and freshwater consumption.
Tofu stood out in both categories. For instance, producing 100 grams of protein from tofu results in about 0.61 kilograms of greenhouse gas emissions, in stark contrast to 64.19 kilograms for beef. Additionally, tofu requires roughly 2 square meters of land to produce the same amount of protein, compared to around 211 square meters for beef.
Experts caution that this ranking represents an initial assessment by one researcher and is not based on a controlled study or dietary guidelines. It primarily draws on grocery data from the U.K. and compares the quantity of each food required to obtain 100 grams of protein instead of equally sized servings.
“While recognizing the limitations of this first round of scoring, it acts as a solid basis for further discussion,” Macdonald noted in the study.
Corry Matthews, a fitness and nutrition expert based in California, pointed out that individuals should pay attention to the quality of the protein, the size of their portions, and whether they can actually consume enough of a particular food to satisfy their dietary needs.
For example, Matthews mentioned that three ounces of cooked chicken breast offers about 26 grams of protein, while a half cup of firm tofu provides roughly 10 to 15 grams, depending on the specific brand. In contrast, two tablespoons of chia seeds yield only about 4 to 5 grams.
She emphasized, “That doesn’t mean chia seeds are a bad choice… but I wouldn’t depend on them as my main protein source if I needed 25 to 30 grams at a meal.”
Animal proteins like eggs, dairy, fish, and lean meats typically deliver complete proteins and are rich in essential amino acids. Tofu, classified as a soy product, also offers complete protein. However, those relying predominantly on plant-based proteins might need to be more deliberate about their intake and portion sizes, according to Matthews.
Ashley Koff, a registered dietitian in Oregon, echoed this sentiment by stressing that personal dietary needs are crucial. She acknowledged that many may find tofu difficult to digest and encouraged individuals to select protein sources they enjoy and can easily access.
“Don’t let a ranking dictate all your nutritional choices,” Matthews advised. “Understand what the scoring means, then select foods that align with your personal health goals.”
