A recent assessment of various protein sources has highlighted differences in nutritional content, cost, and health implications across both animal- and plant-based foods. The evaluation ranked foods on factors including protein quantity and quality, saturated fat, sodium levels, and price per gram of protein.

Tuna was among the top contenders, offering nearly 25 grams of protein per 100-gram serving with low saturated fat. However, canned tuna preserved in brine carries a relatively high sodium content, ranking third highest in the study. Similarly, chia seeds—a popular plant-based complete protein—provide between 16.5 and 24 grams of protein per 100 grams and are low in sodium. Oregon State University research suggests that chia seeds’ combination of protein, fiber, healthy fats, and antioxidants may help regulate blood pressure with regular consumption. Their relatively high cost, however, at over £4 per 100 grams of protein, affected their overall ranking.

Quinoa, a high-protein grain favored by many shoppers, contains about 4 grams of protein per 100 grams and is noted for being a complete protein source rich in complex carbohydrates, vitamins, and minerals. It has been linked to stabilizing post-meal blood sugar levels, potentially reducing type 2 diabetes risk. Despite these benefits, quinoa is the most expensive protein source in the assessment, approaching £10 per 100 grams of protein, and contains the second highest salt level among plant foods after chickpeas.

Animal proteins like pork chops and beef steak also featured prominently. Pork chops deliver about 31.6 grams of complete protein per 100 grams and have moderate sodium and saturated fat levels. Cost-wise, they rank as the third cheapest animal protein and overall among the best-value options at under £2 per 100 grams of protein. Beef steak offers up to 31 grams of protein per 100 grams but is more costly—approximately £4.50 per 100 grams of protein—and contains higher saturated fat. Health guidelines recommend limiting red meat intake to 70 grams daily due to concerns over saturated fat.

Seafood proteins such as cod and salmon received mixed evaluations. Cod provides 23 grams of complete protein per 100 grams and is the lowest in saturated fat among the foods tested. It is also rich in omega-3 fatty acids, although less so than oily fish like salmon. Despite these positives, cod was the second most expensive item on the list and had higher sodium levels compared to plant-based proteins. Salmon, with 24.6 grams of complete protein per 100 grams and low saturated fat, is recognized for its heart-healthy omega-3 content. However, it ranked as the third priciest protein source at over £7 per 100 grams.

Among legumes and seeds, peanuts and sunflower seeds offered notable protein content at 25 grams and 21 grams per 100 grams, respectively. Peanuts, though inexpensive, are high in saturated fat and lack a complete amino acid profile. Researchers at Maastricht University found that unsalted roasted peanuts might enhance insulin responsiveness in older adults, potentially supporting memory function. Sunflower seeds contain healthy fats and compounds linked to weight management but have saturated fat levels exceeding those in eggs, pork chops, or beef steak. They remain the most affordable among nuts and seeds assessed.

Nuts such as walnuts and Brazil nuts provided moderate protein levels but were marked by higher saturated fat content. Walnuts are valued for heart-healthy fats and have been associated with improved brain efficiency during complex tasks. Brazil nuts contain significant amounts of selenium, critical for thyroid and immune health, but their saturated fat content was among the highest in the study, and they are relatively costly.

Cheese varieties including cheddar and mozzarella were lower-ranked primarily due to their high saturated fat and sodium content. Cheddar offers 25.4 grams of protein per 100 grams but comprises about one-third fat, mostly saturated, contributing substantially to average salt intake. Mozzarella, though a complete protein with 17 to 22 grams per 100 grams, was the saltiest tested food, owing to production and storage methods involving salt and brine.

Eggs, known for their complete protein and effects on satiety, provided 12.6 grams of protein per 100 grams but were notable for relatively high sodium. While eggs can moderate blood glucose spikes through their blend of proteins and fats, their cost and salt content mean other protein sources may offer better value.

Lamb chops, despite delivering 29.2 grams of complete protein per 100 grams, ranked low due to saturated fat content and higher sodium levels compared to other meats and most plant foods. They were also identified as the most expensive meat choice evaluated.

Overall, the analysis underscores the complexity of choosing protein sources, balancing nutritional benefits, health factors, and cost. Protein content can vary by product and supplier, highlighting the importance of considering multiple aspects when selecting foods to meet dietary needs.