Today I want to clear up one of the most confusing bits of food shopping:
(No, not deciding which milk to get – a minefield for another day – or deciding whether to get a tin of mackerel in brine or olive oil…or maybe korma sauce)..
How do you know if something is really high in protein?
We hear it all the time, right?
“Get more protein, it keeps you full, helps with recovery, keeps your hair, skin and nails happy…”
^^^ which I agree with and say myself..
As yes—we need more protein as we age, especially to help maintain muscle, recover from illness or injury, and reduce the risk of falls.
But labels can be sneaky.
So here’s a simple trick:
Look at the calories you’re spending… for the amount of protein you’re getting.
Let’s break it down:
- Grab the food label.
- Look at the per 100g numbers (easiest for comparison).
- Check how many grams of protein are in that 100g.
- Then check how many calories that 100g contains.
Example:
- 0% Greek Yogurt
- 10g protein
- 57 calories
- That’s 10g of protein for just 57 calories.
- That’s high protein.
Now if I’m looking for protein, I can look at other sources of protein and see how many calories I’d need to spend to get 10g of protein, for example:
A “protein” breakfast bar
- 10g protein
- 220 calories
- Hmm… That’s a lot more “spending” for the same protein.
Not so “high-protein” after all, is it?
Sure, it’s still higher than many other breakfast options and – as I always say – it’s not about making the “best” choice, it’s about comparing the choice to what you’d normally do aka what’s the alternative?
This little trick helps you spot the difference between genuinely high-protein foods… and clever marketing.
Now, this isn’t about being perfect.
It’s about making better choices when you can.
Because the more often you get those protein-rich foods in—like lean meats, eggs, dairy, beans, lentils, Greek yogurt—the easier it is to stay fuller for longer, fuel your muscles, and feel stronger..
If you’re ready to stop just learning about this stuff and actually doing it… our next 28-Day Kickstart is now open!
Just message me with “Kickstart” and I’ll get you the details.
Matt “make it simple” Fruci