Buzz
Protein, one of the three macronutrients—along with carbs and fats—holds a strong reputation, and for good reason. Our bodies require substantial amounts of it, and unlike other nutrients, there’s little risk in consuming excess protein. It aids in muscle growth, helps preserve muscle when losing weight, and contributes to feeling full after meals. However, there are complexities.
Once the public becomes convinced that something is beneficial, food manufacturers tend to incorporate it into nearly everything, sometimes even emphasizing it on packaging, regardless of the actual amount contained.
As a result, many packaged foods now boast about their protein content. Before you buy these products, here are a few questions to consider:
What is the actual protein content in this?
Be cautious—sometimes a product might advertise a specific protein amount per package, but the packaging may actually contain two or three servings. This was the case with these protein cookies, for example.
It’s important to understand how much protein you should consume daily. If you’re maintaining your weight and not engaging in much physical activity, a 150-pound person needs around 54 grams of protein daily. (For a more detailed breakdown based on body weight, check out our guide here.) However, if you're exercising heavily or trying to adjust your weight—whether to gain or lose—this person will need approximately 81 to 95 grams of protein a day. More protein is fine, but not necessarily required.
If your goal is to reach 90 grams of protein daily, aiming for 30 grams per meal is a reasonable target. Interestingly, 30 grams is the amount of protein that typically makes a meal feel fulfilling. You can calculate whether a protein-enhanced product fits into your daily diet plan.
What would your meal options be if you weren't eating this?
One of the most important questions when it comes to protein-enhanced foods is this: obtaining protein in a meal is pretty straightforward—meats, dairy, tofu, beans, and grains all provide a good amount. So what exactly is this protein-added option you’re considering, and are you using it in place of a regular meal?
For instance, if I’m heading from the gym to run some errands and need a quick substitute for a meal—sure, not the best planning, but it happens sometimes—a protein bar with 20 grams of protein is a step in the right direction. It’s certainly a better choice than grabbing a candy bar.
Take this “protein pack” consisting of jerky, nuts, and sunflower seeds. It contains 250 calories and 13 grams of protein. That might not be a lot, but it offers more protein than many other snacks you might reach for when you’re low on options.
Then there are the chips my kid just can’t get enough of. He’s all about Doritos and similar snacks; on a whim, we bought him some protein chips (yep, they exist). Are these better for him than the same amount of Doritos? Maybe, but just a little. Then he started arguing that since they contain protein, they could replace dinner. We shut that down, but let’s be honest: do you find yourself having the same internal debate? Do you feel better about eating a snack because it has added protein? If so, the marketing is working—you feel good about your choice, even though it’s just a bag of chips.
