Protein is everywhere in the grocery store. Shoppers run into protein cereal, protein pasta, protein pancakes, and different protein versions of familiar snack foods but are these food items actually giving a substantial amount of extra protein?
Protein is essential, but protein marketing can be difficult to navigate. Social media has turned protein into a major selling point especially with fitness influencers promoting higher-protein diets for muscle growth and weight management. Food manufacturers have responded by releasing protein-packed versions of familiar products. However, products with “protein” stamped on the front does not automatically mean better value.
The recommended dietary allowance (RDA) to prevent deficiency is 0.8/kilogram or 0.36/pound of body weight per day for generally healthy adults. Individual needs of protein may be higher depending on age, activity, goals. Etc. Therefore, an individual that weighs 150 pounds would multiply their weight by 0.36 to get 54 grams of protein per day for a healthy adult. After calculating how many grams of protein needed in a day decide whether you are meeting that goal or if you need more protein in your diet.
Protein can also be viewed as a share of total calories with Fat and Carbohydrates. The acceptable macronutrient distribution range (AMDR) for protein is 10% to 35% of your total daily calories. Therefore, on a 2000 calorie diet, that is 200 to 700 calories from protein or 50 to 175 grams of protein per day.
A 14-ounce bottle of Fairlife 2% chocolate milk provides 23 grams of protein for $2.28, or about 10 cents per gram. A 14-ounce Core Power chocolate shake provides 26 grams for $3.88, or about 15 cents per gram. The Core Power bottle costs $1.60 more for only 3 additional grams of protein
Protein+ Barilla Pasta is $0.04/g of protein while regular Barilla pasta is $0.03/g of protein. Additionally, Regular Barilla pasta provides roughly 3 less grams of protein/serving compared to its protein version. However, It is important to keep in mind the quality of protein since it is important to get all essential amino acids when choosing a protein. Pasta is usually an incomplete protein, meaning you need to get other amino acids from different sources. Barilla protein pasta is still lacking all of the essential amino acids to make it a complete protein which means it would be more beneficial for most individuals to add a meat sauce to the regular pasta.
Not every product marketed for protein is poor value. Protein Pop-Tarts for example, are about $0.09/gram of protein while the regular Pop-Tarts are $0.18/gram of protein.
Honey Nut Cheerios are another example. Both boxes cost $4.97 however, the protein version is 14 ounces and contained 80 grams of protein while the regular has 42 grams of protein in a 18.8-ounce box. The protein cereal provided more protein per dollar, but the regular box provided 4.8 more ounces of cereal for the same price. Therefore, the better deal depends on whether the shopper values extra protein or more food.
Cost per gram of protein is only one consideration. Fiber, calories, serving size, taste, and convenience also matter when picking a product off the shelf. A Protein Pop-Tart may deliver more protein for less money but it does not automatically mean that it is a more nutritious breakfast over the regular. Don’t buy something just because “Protein” is written in big letters across the front. Compare the Nutrition facts label and check the price to decide if the extra grams actually benefit you.
Monica Nagele is the Montgomery County Extension Educator and County Extension Director, Health and Human Science. She is a registered dietitian. The Extension office is at 400 Parke Ave., Crawfordsville; 765-364-6363. She may be reached by email at mwilhoit@purdue.edu.
