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Protein is essential. Our bodies are largely composed of it, and if you're into weightlifting, you probably already understand the importance of getting enough protein for muscle development. But what if you're simply aiming for overall health? Or maybe you're not even all that concerned about being healthy but want to curb overeating? In any case, protein plays a vital role in your wellbeing.
A recent study has highlighted a protein deficiency as a potential cause of overeating. This study adds more evidence to the 'protein leverage hypothesis,' a concept suggesting that we eat until we consume enough protein. So, when our diet consists of low-protein foods, we may end up overeating just to satisfy our body's protein needs, often leading to excessive calorie intake. This phenomenon is commonly referred to as 'protein hunger.'
The Importance of Protein
Our bodies rely on protein not only to build muscle tissue but also to repair and heal damage. Since our tissues are constantly being broken down and rebuilt, protein is crucial in this ongoing process. Additionally, protein is the key building block for enzymes that play vital roles—from digesting food to detoxifying chemicals in the liver to aiding in blood clotting. Many hormones and their receptor sites are also made of protein.
Protein is essential for keeping our body in working order. Regular exercise, which is important for overall health, also demands adequate protein for support. Without sufficient protein, we risk losing muscle mass over time. Muscle loss is a natural part of aging, but strength training and proper protein intake can help reverse it.
If the protein leverage hypothesis holds true, protein is also crucial in preventing overeating.
Considering all of this, it's vital to ensure you are consuming enough protein. At the very least, you should aim for 0.36 grams of protein per pound of body weight per day (for example, 72 grams for someone weighing 200 pounds). We’ve calculated protein requirements for various body types and activity levels here.
Many so-called 'healthy' foods tend to be low in protein.
If you've heard the average American consumes 'too much' protein, let me clarify. On average, we do consume more than the minimum requirement of 0.36 grams per pound. However, that minimum is quite low and is just enough to prevent protein deficiency. Athletes typically consume up to 1 gram per pound of body weight. Most of us, especially if we’re active, should aim for somewhere in between. Protein is not something that can be harmful in excess, so it’s better to get more than the minimum rather than less.
What happens when we try to eat healthier? Chances are, if you're dieting, you'll cut out some of the best protein sources: burgers, cheese, fatty red meats, and processed meats like hot dogs and deli meats.
Perhaps you’ll swap your burger for chicken breast, which is a great source of protein, but then you might end up eating smaller portions. A Big Mac has 26 grams of protein in its two small patties, while this chicken-based Lean Cuisine meal, certified by the American Heart Association, offers only 14 grams. If you opt for plant-based meals instead, the protein content tends to be even lower. For example, a salad with dressing contains virtually no protein unless you add chicken, cheese, or nuts—and even then, the protein in a sprinkle of cheese or nuts is minimal.
The amount of protein you need while in a calorie deficit is actually the same, or even arguably more, than when you're not trying to lose weight. It's perfectly fine to avoid a Big Mac, but a suitable low-calorie substitute would still provide you with 26 grams of protein, but with fewer calories from fats and carbs.
Which foods are high in protein?
To help you make sense of this, let’s discuss which foods are genuinely high in protein and which ones may seem like they should be, but aren't.
Here are some foods that provide a good amount of protein without a high calorie count:
Chicken breasts and thighs
Ground beef, particularly lean options like 90/10
Greek yogurt or Skyr
Whey powder and other protein supplements
Fish (depending on its fat content)
Tofu and tempeh
Beans and lentils, though they are rich in carbs—depending on the variety and preparation, these could fall into either of the two categories.
Foods that might not be as protein-rich as you think:
Eggs contain 6 grams of protein each; while it adds up, an egg isn’t exactly a protein powerhouse.
Items labeled with the word 'protein' on their packaging often still have relatively low protein content. For example, a protein muffin may have more protein than a regular muffin, but neither offers a significant amount.
Quinoa contains more complete proteins than other foods in its category, but it isn’t considered high in protein on its own. It has more protein than rice but similar to pasta or wheat bread.
Peanut butter contains more protein than regular butter, but the small amount spread on toast adds only a few grams to your daily intake.
These foods are still great choices, but don't confuse a two-egg omelet with a meal that meets your daily protein needs. The 12 grams of protein in that omelet are a far cry from the 27 grams found in a small chicken breast.
If you're aiming to eat healthy, it’s helpful to check the nutrition details for a typical day's meals and see how your protein intake adds up. And if you're looking for ideas, we have a selection of affordable, simple, high-protein meals here.
