- Protein’s popularity has grown since the mid-2000s, in part due to its links to weight loss.
- Products labeled “high protein” may contain fewer macronutrients than you might think, a nutritionist said.
- Similarly, foods like nut butters, often considered good sources of protein, don’t contain as much.
Protein-rich foods are gaining in popularity, but not everything you might think is a rich source of macronutrients actually is, according to a nutritionist.
Protein is one of three macronutrients, along with carbohydrates and fats, that make up all of our foods.
It is essential for general health, but particularly important for active people or anyone with a target fat loss or muscle building. Helps muscles recover and grow and it is satiating so it keeps you full. Adults in the US are recommended to eat 0.8 grams of protein per kilogram of body weight per day.
Protein has gained popularity since the early 2000s after studies suggested it could help with weight loss, a food historian wrote in The conversation, leading to the rise of high-protein diets. The global market for protein food products is projected to grow to more than $70 billion by 2025, up from $52 billion in 2020, according to a report by the market data company. statist.
The growing interest in protein has led some food companies to add “high protein” labels to your products. But such foods aren’t always that high in protein, and the label often comes with a hefty price tag, registered nutritionist graeme tomlinson he told Insider.
Similarly, many whole-grain foods that people think are good sources of protein are often not as rich in macronutrients as they would expect, he said.
However, there is nothing wrong with these foods. “There are no ‘bad’ foods, but these are simply not protein-dense relative to the amount of energy they contain,” Tomlinson said. “It matters if they are high in energy and low in protein simply because they are no longer protein dense, which is the point.”
For a protein hitfocus on foods like Greek yogurt, lean meat, and eggs.
Tomlinson shared four foods that aren’t as high in protein as you might think.
1. Walnuts
Walnuts are a nutritious food that provides fiberthat supports a healthy gut microbiome, as well as healthy fatsWhat Insider’s Gabby Landsverk reported.
They’re also a source of protein, but you’d have to eat a lot to get a good portion of the macronutrient, according to Tomlinson.
“Although walnuts contain a decent amount of protein, they are also high in calories,” Tomlinson said. “For example, 100 grams of peanuts contain 30 grams of protein, but also 620 calories.”
According to USDAa serving of walnuts is one ounce or 28 grams, which is about a handful.
This may not be a problem for everyone, but if you’re trying to stick to a calorie deficit For weight loss, it can be helpful to watch your portion sizes.
However, research also suggests that our bodies don’t absorb all the calories in nuts, and may have 15-25% fewer calories than previously thought, such as Insider’s Hilary Brueck reported.
2. Protein snacks
There are plenty of so-called protein snacks available in grocery stores these days, but their marketing can be misleading, according to Tomlinson.
It uses the example of a popular brand of protein snacks in the UK, where it is based.
“Despite celebrating them as a protein snack, the reality is that for 132 calories you get a pathetic four grams of protein,” he said. “You’d be better off eating two low-fat cheeses and getting four times the protein for the same calories.”
Similarly, some “protein” nut bars contain about 250 calories and only offer about 10 grams of protein, Tomlinson said. For comparison, 100 grams of chicken breast contains about 110 calories and has about 25 grams of protein.
Remember to read the nutritional information before you buy, he said.
3. Bagels and protein breads
Bread products, from loaves to bagels, labeled “high protein” often contain slightly more than “regular” versions, Tomlinson said.
Tomlinson points to the example of a skinny protein bagel.
“Eight grams of protein for every 160 calories seems like a good deal,” he said. “But regular bagels contain about 230 calories and nine grams of protein. Is it really worth trading in your favorite regular bagel in the name of more protein? Not really.”
4. Peanut butter
Peanut butter provides healthy fats, energy, and some protein, but like whole nuts, it’s not as high in protein as many would expect.
“Hailed as the best health food of the 2010s, many have also praised it as a high-protein snack,” said Tomlinson. “But even though it’s packed with nutrients, its protein profile is identical to peanuts: calorie dense and definitely not protein dense.”
A 15-gram serving (about a teaspoon) of peanut butter contains about four grams of protein and 95 calories.
