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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 many shoppers may be overlooking.
The BPI Score, introduced in a July paper published in the journal Frontiers in Sustainable Food Systems, gave tofu the top mark: 36 out of 40 points. 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 University of Cambridge researcher Chris Macdonald and the Better Protein Institute (BPI), rates 20 protein sources on a 40-point scale that combines nutrition, affordability and availability with environmental impact.
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Its “People Score” factors in sodium, saturated fat, cholesterol, whether a food contains all nine essential amino acids, affordability and availability. Its “Planet Score” considers greenhouse gas emissions, water pollution, land use and freshwater use.
Tofu ranked first among 20 protein sources in a new analysis. (iStock)
Tofu earned the highest scores in both categories. The paper estimated that producing 100 grams of protein from tofu was associated with 0.61 kilograms of greenhouse gas emissions, compared with 64.19 kilograms for beef. It also found tofu required about 2 square meters of land for that amount of protein, compared with about 211 square meters for beef.
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Experts note that the ranking is an initial scoring system developed by one researcher, not a controlled trial or dietary guideline, and it relies on U.K. grocery data. 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 also landed among the highest-scoring foods. (iStock)
“While acknowledging the limitations of this first iteration, the score provides a robust foundation for a more nuanced conversation,” Macdonald wrote in the paper.
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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, serving size and whether they can realistically get enough of a food to meet their needs.
Experts say protein choices should reflect personal goals, realistic serving sizes and specific dietary needs. (iStock)
“For example, three ounces of cooked chicken breast provides roughly 26 grams of protein,” Matthews told Fox News Digital. “A half cup of firm tofu may provide around 10 to 15 grams, depending on the product. Two tablespoons of chia seeds provide only 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 my primary protein source if my goal were to get 25 to 30 grams of protein at a meal.”
Animal proteins such as eggs, dairy, fish, and lean meats generally provide complete protein and can be concentrated sources of essential amino acids, she noted. Tofu, a soy food, is also a complete protein but those relying plant-based proteins may need to be more intentional about serving 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 registered dietitian and founder of The Better Nutrition Program, also said individual needs matter. “Many people do not digest tofu well at all,” Koff said, adding that people should choose protein sources they enjoy and can access.
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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.”