What Makes a “Good” Source of Protein?
I’m so glad you asked! With all of the “protein-packed” sources of protein available nowadays, it’s hard to sort out what’s actually a good source of protein and what’s just marketing. Luckily, I have a few quick tips to help you wade through the BS and to start making confident choices in your nutrition!
40% Rule. If the amount of protein in a certain product makes up 40% or more of the calories, then it counts as a good source of protein. 1g of protein = 4 calories, so if you’re enjoying a protein bar that is 200 calories with 20g carbs, 8g fats, and 20g protein, that would count as a good source. Now, if you see granola that claims to be “protein-packed” with only 7g per serving and a serving has 260 calories…. Probably not your best protein option by itself, but sprinkled on top of Greek yogurt with some berries, you’ve got a tasty snack!
Multiply by 10 Rule. With this rule, you multiply the number of grams of protein by 10, and if it’s more than the total calories of the protein source, you’re good to go! An example would be ground beef that’s 88% lean. A 4-ounce serving is 210 calories with 22g of protein. 22 X 10 = 220, so it’s a good source, but because of the fat content, it’s something I’d keep in moderation. We want to focus on lean protein sources like chicken breast, steak, and other leaner cuts of meat. You can always get a lean blend of ground meat if that’s something you want to have more often.
The next thing to consider is the amino acid profile. While our body can make some amino acids on its own, it can’t make all of the essential amino acids by itself, so we need to get them from food in order to promote muscle growth and immune function.
Foods with all 9 essential amino acids include:
Beef, chicken, eggs, turkey, pork, salmon, cod, and tuna
Milk, cottage cheese, and Greek yogurt
Tofu, tempeh, edamame
Quinoa, hemp seeds, and chia seeds
You can also combine foods to get all essential amino acids:
Rice and beans
Peanut butter and whole wheat bread or oats
Oatmeal and almonds
Hummus and whole wheat pita
Hemp seeds with chick peas in a kale salad
While protein is a hot topic nowadays, and you can seemingly find it in almost any food (including Pop-Tarts), there are levels to it. The more you stick with whole, natural foods, the more micronutrients you’ll get, and the more quality protein you’ll be consuming.