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How to Select Truly High-Protein Foods

Andrew Merle
3 min readSep 26, 2022

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Many people are prioritizing protein these days, and for good reason.

Protein is the most satiating macronutrient, helping you feel more full with less food. Protein also notoriously supports muscle recovery and growth, which is especially important as we age.

But a lot of people think they are eating high-protein foods when they are really not.

Certain foods, like almonds, contain a moderate amount of protein (6g of protein per 1 oz. serving), but they are actually dominant in another macronutrient (that same 1 oz. serving of almonds contains 14g of fat).

Almonds are a healthy food, but they should be viewed as a better source of monounsaturated fat than protein. All nuts fall into this category.

Beans would be another similar example. Black beans have a decent amount of protein (15g of protein per 1 cup serving), but they are more dominant in carbohydrates (41g of carbs in that same 1 cup serving). Beans are a healthy food, and a great source of complex carbs, but they are not a protein powerhouse.

The key to choosing a truly high-protein food is to ensure it contains at least 40% protein. There is a trick to determine if a food passes the 40% protein test:

  1. Find protein grams per serving on the nutrition label and multiply…

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Andrew Merle

Follow me for stories about health, fitness, and nutrition. Read more at andrewmerle.com. Contact me at andrew.merle@gmail.com