By Ray Chang and Henry Hansen
The teenage mind wanders quite aimlessly at all times. One moment we feel like we’re sulking in the deepest of trenches, and the next moment we feel like we can hit a nasty PR pumping iron on the rack. Conquering a personal best on a favorite lift is cool, but all young adults forget that protein is the reason why our bodies work in our favor. Hence, we have come up with an unofficial ranking of the most commonly consumed sources of protein in the hopes of equipping you with the knowledge to succeed in the gym.
Eggs – 9/10
Eggs, the staple of all breakfast foods, are certainly also a priority among avid gym enthusiasts. Being able to be prepared in all sorts of ways like boiled, fried, and scrambled, eggs dominate the realm of protein consumption. The only thing that prevents eggs from earning a perfect rating is its relatively low macros compared to other sources of protein ahead. Sitting at roughly 13 grams of protein per 100 grams, eggs do not provide as much protein as we thought prior to this review.
Legumes – 8.8/10
Legumes include a diverse range of beans, peas, and lentils that are all fit for a satiable snack. Being dense for their relatively small serving portions, legumes also serve as nice finishing embellishments to a meal. Despite their diversity and utility as supplementary protein, legumes exhibit mediocre macros. Take edamame for example, sitting at around roughly 12 grams of protein per 100 grams, these little pellet-sized snacks land at a solid rating of 8.8/10.
Peanut butter – 6.1/10
Given a generous estimate, peanut butter has roughly 25 grams of protein per 100 grams—a whole quarter of the total macros. However, the thick and crunchy texture of peanut butter that lingers in the mouth severely undermines the merit of peanut butter as a reliable source of protein. After prolonged and continuous servings of peanut butter accompanied by bread, the protein-packed snack quickly becomes a monotonous and dry craving.
Greek Yogurt – 5.6/10
The case of greek yogurt is somewhat similar to peanut butter. Both greek yogurt and peanut butter become increasingly bland as consumption accumulates. Yes, greek yogurt can be diverse through the addition of sweet fruits to balance acidity, but it’s often difficult to balance the ratio of fruits and yogurt. In other words, consuming greek yogurt often results in a lump of excess yogurt. Greek yogurt only has roughly 10 grams of protein per 100 grams, which lands it a decent rating of 5.6/10
Chicken – 10/10
Chicken is undoubtedly the best source of protein. Grilled, roasted, boiled, or even fried, chicken comes in many eclectic forms. Not only does chicken excel in its sheer diversity as a source of protein, but it also has an impressive protein macro. Every 100 grams of chicken breast contains roughly 23 grams of protein, a hefty ratio given chicken’s flexibility as a dish.
Steak – 9.9/10
Similar to chicken’s protein macros, a beef tenderloin steak contains roughly 21 grams of protein per 100 grams. The main factor that keeps steak from earning a perfect score is its relative potential to be diverse like chicken. Sure, steaks may be juicy and bursting with flavor, but it’s harder to incorporate said protein into more nutritiously complete meals.
Bacon – 5.2/10
Salt-cured, fatty pork belly, processed meat? Yeah, no. We prefer lean meats as primary sources of protein, not for just building muscle but staying healthy too. 5.2/10.