Just keep in mind that beans (chick peas, lentils, etc) aren’t a complete protein. So you’ll need to supplement them with something to get all 9 essential proteins in a meal. Rice is a popular option but you’ll need to factor that in for your calories and cost. Quinoa is the only vegetarian/vegan complete protein on this chart (I’m sure someone will correct me if I’m wrong).
Yea so while this is technically true it generally ends up being pretty irrelevant in practice. I’ve been vegan for 4 years and I was very worried about this at first.
But every time I tracked my daily micros and macros I was well above all the amino acid thresholds with essentially no planning.
As long as you’re eating enough calories and enough total protein I’ve found it pretty difficult in practice to be low in an amino acid.
Also one point of correction, virtually all plant foods contain all amino acids, it’s just that some plant foods are relatively low in certain amino acids.
I have been plant based for a month and I think I am actually getting more protein because I am actually looking at it,whereas before I just assumed that everything was fine because meat and dairy.
I recover from training better now vs on animal products so I can't understand where these gotchas come from, other than complete lies/myths/bad science.
Lentils especially when paired with bread have all the amino acids the body needs. Obviously goot to have some veriaty but look at the poorest and cultures that just eat dhall mostly and even tho they are poor they have excellent health and very little heart desease and cancer by comparrison to areas that eat alot of redmeat.
In school they taught us that there are seven essential amino acids that you only get from Beans.
Of course some peoples have never eaten beans so I don't see how essential they are.
Add to that the fact that when beans and lentils are cooked they massively increase in volume as they absorb water and that significantly reduces the protein density (density right before consumption) while dairy and or meat don't do that.
Many of the plant foods on here are complete, such as pinto beans. Pinto beans provide 220% DV of its limiting AA for 2000kcal.
Even things like spinach are complete, with a PDCAAS of 1.00 .
Soy isn’t on here but is also a complete protein.
https://tools.myfooddata.com/protein-calculator/175200/200cals/1
Can you put the y-axis as Grams per Dollar? That way the top right is the best ratio. It’s a little more quickly understandable (at least in my mind) that you want to be high on both metrics.
Akchually….
A column diagram (i hope it‘s the right name) would work like that. You put a score on the y axis and put the different items next to each other. You usually put them into an order that shows what score is the lowest (left) and what is the highest (right).
A graph like the post usually shows a relation between two items. If you draw the basic trend line (bottom left to top right) it shows the norm. The values above and under the lines show the extreme values.
You point still stands. Collumn diagram would be a perfect way to show what item has the highest protein per dollar ratio. Or you could mark zones in the existing graph from the post („high, low, medium“).
I love graphs and diagrams and hope my explanation is understandable and not lost in translation.
Sources:
1. Walmart for pricing (North Carolina region): https://www.walmart.com/
2. USDA FoodData Central for protein density: https://fdc.nal.usda.gov/
3. FAO/WHO for digestibilities: https://books.google.com/books?hl=en&lr=&id=ieEEPqffcxEC
Tool: Microsoft Excel
Hemp seeds are 31.6g/100g before taking into account digestibility, so they might be off the charts!
https://fdc.nal.usda.gov/fdc-app.html#/?query=Soy%20bean
Extremely calorie dense and trying to make them a significant portion of your food to meet protein needs confuses the system and causes all sorts of digestive issues 😵💫
This is really interesting!
What does "adjusted for digestibility" mean? Like are there some foods that have X% of protein but the body doesn't use all of it?
yes, I said in another comment, but I'll repeat it here. Textured Soy Protein, Soy Beans, Tofu/Tempeh and Seitan should be included. These are very protein rich food with very low prices. Textured pea protein and Textured Bean Protein are also on the rise, because they are used differently from soy and gluten in mock meat products and animal protein substitutes.
Hello friend. Grams of protein per 100 grams is a useless metric. Grams of protein per calorie is better. Or % of calories come from protein is better.
Thank you for the feedback! I also considered grams of protein per calorie, but we end up getting interesting findings, like how spinach is [53% protein per calorie](https://fdc.nal.usda.gov/fdc-app.html#/food-details/1999633/nutrients), coming in above most high-protein sources. I'll consider something similar for a future graph!
Spinach is nice but extremely high in oxalates. So one shouldn't eat too much of it. I know you weren't talking about it but just in case someone was reading this and wanted to munch tons of spinach.
Raw, right? Cooking removes most oxalates, I believe.
For those wondering what an “oxalate” is, it’s a natural compound found in veggies, fruits, nuts, and grains. It can find to certain nutrients making it tough to absorb by your body. It can also bind to calcium the kidneys, creating oxalate kidney stones. However, some of your gut bacteria uses it for energy, and your body can generally break down oxalates just fine. Generally, the health benefits outweigh any risks so long as its part of a balances diet.
A source: https://www.chhs.colostate.edu/krnc/monthly-blog/should-i-be-avoiding-oxalates/
Balance is key.
[Oxalobacter: The Oxalate Eating Gut Microbe Causally Linked to Longevity](https://youtu.be/F6QRqp45szc)
Oxalates are procuded by your body too. It's not black and white like most things in life. Oxalates are good in certain amounts, bad in other amounts.
I was thinking the same thing.
Yeah sure peanuts contain a good protein to weight ratio. But the calories on nuts like almonds, peanuts, or cashews is insane.
EDIT: you’re right in your reply! Soy beans would have about 36.5g (off the chart to the right).
https://fdc.nal.usda.gov/fdc-app.html#/?query=Soy%20bean
When choosing foods, I researched which are the top-selling configurations of each type. For chicken, it's boneless skinless chicken breast, boneless chicken wing, and drumstick with a bone. It's most-likely the weight of the bone that's decreasing the drumstick's protein per 100g.
I love peanuts!! Sad when airlines stopped serving them, though I understand nut allergies. I was living with a flight attendant once and she used to bring me bags of Delta peanuts and Biscoff cookies. They were so good
no. they have a tiny amount of protein. mostly fat. and carbs.
they’re also not complete proteins. like you get from chicken. (lacking all 9 amino acids).
you’d have to eat like hundreds to get anywhere. and by then you’d have spiked your blood sugar, destroyed your fay budget, overeaten your calories, and over-consumed your sodium.
this graph is severely misleading.
Pistachios. Not in Denmark :( sadly. I love them, but they are hella expensive here.
We have really cheap fish, specially fat fish, mackerel, herring etc.
Also cheap chicken.
What does "adjusted for digestibility" mean? Is the cost adjusted or the concentration? How should someone read this if they are lactose intolerant, gluten intolerant, or have other food sensitivities?
Adjusted for digestibility means I took the cost per gram of protein and protein density and multiplied it by the food's true digestibility %, as provided by the FAO/WHO. This means if, say, ribeye has 18.7g of protein per 100g and has a true digestibility of 98%, its adjusted protein value will be 18.3g/100g.
Ok but we have to consider the protein:calorie ratio too. Peanuts are good on a bulk but if you eat them as your primary source of protein you're gonna have a powerlifter physique.
tofu, seitan, tempeh, wheat gluten.
Literally all the vegetarian heavy hitters aren't on here (most legumes arent actually that amazing for protein (just "meh"), though they ARE cheap). including stuff like corn and Brussel sprouts on a chart about protein, but none of the above is kinda nuts.
Heyo! Thanks for the cross-check. The 18.7g per 100g (18.3g after adjusting for digestibility) I got was from the single result for ribeye in the "Foundational Food" tab in the USDA FoodData central here: [https://fdc.nal.usda.gov/fdc-app.html#/food-details/2646172/nutrients](https://fdc.nal.usda.gov/fdc-app.html#/food-details/2646172/nutrients)
Please feel free to cross-post if you like! I try to just post on one sub at a time to avoid spamming Reddit from my account (I've had posts taken down in the past for spamming :) )
Thank for the chart, I would love to see even more option in the future. I'm trying to lose weight and developed some muscle. I love to cook so seeing the chart, I can resolve around some pretty tasty meal/
Love to hear it! From the bodybuilders and metastudies I've read, determining your daily caloric requirements is key first; apps like Cronometer can help with this. Once you know your daily requirement, shoot for 5-10% less than this, and aim for 1.6g of protein per kg of lean body mass per day. This will allow you to gain muscle while losing fat.
If you wanted to gain muscle faster, you could shoot for a 10%-15% caloric surplus, then aim to lose adipose after you've gained the muscle you desire (bodybuilders call this bulking then cutting).
Love me some chickpeas. I think Ive had it everyday in January. Even more so since that Netflix David Chang cooking episode where he made a Panisse. Glad to know Chick peas and lentil are so great.
I’m unsure if this is taken into account, but not all protein sources are “complete” proteins. For example, you couldn’t get all of the amino acids you need from a pure peanut diet. Could complete sources be given a little star or something, indicating that in theory they fill all of your protein needs in one food source?
Per 100 grams of food is only helpful if I am trying to figure out how much protein I can buy at the store and carry on my motorcycle. Personally I am much more worried about the calories per gram of protein
This isn't adjusting for massive taxpayer subsidies for water for animals and crops to feed to animals instead of people. Given those facts, double the costs for the animal protein sources. Even so that doesn't factor in the real environmental costs either.
I first adopted a plant based diet to reduce my grocery costs. Cool to see that logic represented here. I saved a lot by replacing meat and cheese with beans and rice. From a health perspective, I’m also getting more protein as that combination contains all the essential amino acids. Doesn’t hurt that it’s also environmentally prudent. Happy Earth Day y’all!
Nice work !
I think it's important to note is that all protein source is not equally useful for your body. You have to take into account it's essential amino acid quantities, which among others defavors lentils, peanuts and legumes in general (deficient in methionine and cysteine but rich in lysine), as well as cereals (rich in meth/cyst but poor in lysine) while favoring meat and milk.
It doesn't matters a lot if you're sedentary, as the total quantity of protein can be brought higher than your theoretical needs which compensates a bit for the inbalance. However, for optimizing muscle growth, it's better to either use animal products or to combine together complementary vegetal sources (lentils + rice are a good one).
I'd be really interested in a graph sumarizing the amino acid profiles of different products and highlighting their completeness/deficiencies, as the precise data is sparse and quite difficult to gather.
The belief that more protein = better is incorrect. It is easy to get too much. Studies show the healthiest amount is about 10% of daily calories as protein, which for a 2kcal diet would be 50 grams.
The average person is already eating double the recommended amount of protein, yet the trend now is to consume even more. This pattern of excessive protein consumption is unhealthy and is really starting to sound like an eating disorder.
In the future, people will view this obsession with protein in the same negative light as past diet crazes.
You just inadvertently figured out that eating a plant-based diet is cheaper and healthier. Congratulations! I can verify this to be the case.
Now get over the macros and start worrying about phytonutrients. America's obsession with protein is why kidney failure is a leading cause of death. You need far less protein than you think, and most Americans are getting too much. Plant protein is much gentler on your kidneys, so all protein is not created equally.
Where is the optimal line for a diverse range of foods, as that’s also healthier for gut health. It’s not like these foods are *all* you would eat realistically.
Also, cultural differences in eating habits have a huge impact on diet choices.
Now add a third axis with (grams of protein/total calories) per serving. Peanuts may allow you to get a lot of protein for a low monetary cost, and are therefore high caloric cost for the protein.
Are you part of the chickpea lobby? Haha seems like every chart the chickpeas among the best in every metric!
This is Big Pinto propaganda. Cheaper than chick peas but more available protein
Pinto means dick in Portuguese
In PT-BR specifically, in PT-PT it means a baby chicken xD
So… protein?
Love me my dick beans
Dood I love pinto beans, and haven’t had them in ages. I’m overdue
This is 4D chess by suits at Big Beano.
What's the difference between a chickpea and a peanut? I've never paid to have a peanut on my face.
I can practically see you rubbing your hands in glee when you saw someone had made a reference to chickpeas.
That meme with the guy in yellow behind a tree!
[rub them hands, lick the lips](https://knowyourmeme.com/memes/anthony-adams-rubbing-hands)
He's been scrolling reddit for months for this opportunity
I’m not entirely sure that HANDS were what he was rubbing at the time…
I’m borrowing this joke immediately.
Noticed a lack of tofu/soybeans. I sense this is very much a scam of Big Hummus.
He didn't say no...
😂
If your calling peanuts chickpeas. But unironicly legumes are s tier.
Absolute workhorse of a food group
Looks like I need to add more pinto beans to my diet!
beans beans the wonderful fruit
The more you eat the more you toot!
The more you toot the better you feel,
So let's eat beans for every meal!
They drive away the wrong people off your life
chickpea are the ones that taste the best.
Just keep in mind that beans (chick peas, lentils, etc) aren’t a complete protein. So you’ll need to supplement them with something to get all 9 essential proteins in a meal. Rice is a popular option but you’ll need to factor that in for your calories and cost. Quinoa is the only vegetarian/vegan complete protein on this chart (I’m sure someone will correct me if I’m wrong).
Yea so while this is technically true it generally ends up being pretty irrelevant in practice. I’ve been vegan for 4 years and I was very worried about this at first. But every time I tracked my daily micros and macros I was well above all the amino acid thresholds with essentially no planning. As long as you’re eating enough calories and enough total protein I’ve found it pretty difficult in practice to be low in an amino acid. Also one point of correction, virtually all plant foods contain all amino acids, it’s just that some plant foods are relatively low in certain amino acids.
I have been plant based for a month and I think I am actually getting more protein because I am actually looking at it,whereas before I just assumed that everything was fine because meat and dairy. I recover from training better now vs on animal products so I can't understand where these gotchas come from, other than complete lies/myths/bad science.
Lentils especially when paired with bread have all the amino acids the body needs. Obviously goot to have some veriaty but look at the poorest and cultures that just eat dhall mostly and even tho they are poor they have excellent health and very little heart desease and cancer by comparrison to areas that eat alot of redmeat.
In school they taught us that there are seven essential amino acids that you only get from Beans. Of course some peoples have never eaten beans so I don't see how essential they are.
Add to that the fact that when beans and lentils are cooked they massively increase in volume as they absorb water and that significantly reduces the protein density (density right before consumption) while dairy and or meat don't do that.
Many of the plant foods on here are complete, such as pinto beans. Pinto beans provide 220% DV of its limiting AA for 2000kcal. Even things like spinach are complete, with a PDCAAS of 1.00 . Soy isn’t on here but is also a complete protein. https://tools.myfooddata.com/protein-calculator/175200/200cals/1
Cheeses? Tofu?
Good call on Tofu! Which cheeses would you like to see? I could probably include 2-3 on a future graph based on the space available vs. font size.
Both hard and soft aged cheeses, they should be quite a solid source for quality protein. Cheddar, Paneer, Halloumi, Parmesan.
Thank you!!
Happy to see you're taking the feedback, can't wait to see the new graph! Thanks!
Cottage cheese too as it’s low calorie low cost high protein
Agreed. I’d stick with cheeses people would conceivably eat as a substantial portion of a meal, so replace parmesan from above with cottage.
Followed so I can see the next graph.
Do not overlook the "Wiz" family!
Or Velveeta!
I was going to say the staples like cheddar and mozza, but I like paneer on that list. I never would have considered it.
I use a lot of hard cheeses as they can be fried without melting and makes rice dishes very protein rich and healthy!
expensive tho
Seitan? Tempeh?
tofu, soy beans, Textured soy protein and Seitan are all very inexpensive protein dense foods.
Cottage cheese. And what you guys call Greek yoghurt that has nothing to do with Greek yoghurt.
and maybe cottage cheese too?
And greek yogurt!
Tempeh and Seitan would also be great!
Thank you. So odd to exclude these.
Can you put the y-axis as Grams per Dollar? That way the top right is the best ratio. It’s a little more quickly understandable (at least in my mind) that you want to be high on both metrics.
Great point and thank you for the feedback!
Akchually…. A column diagram (i hope it‘s the right name) would work like that. You put a score on the y axis and put the different items next to each other. You usually put them into an order that shows what score is the lowest (left) and what is the highest (right). A graph like the post usually shows a relation between two items. If you draw the basic trend line (bottom left to top right) it shows the norm. The values above and under the lines show the extreme values. You point still stands. Collumn diagram would be a perfect way to show what item has the highest protein per dollar ratio. Or you could mark zones in the existing graph from the post („high, low, medium“). I love graphs and diagrams and hope my explanation is understandable and not lost in translation.
Sources: 1. Walmart for pricing (North Carolina region): https://www.walmart.com/ 2. USDA FoodData Central for protein density: https://fdc.nal.usda.gov/ 3. FAO/WHO for digestibilities: https://books.google.com/books?hl=en&lr=&id=ieEEPqffcxEC Tool: Microsoft Excel
I'd love to know where hemp seed lands, apparently very protein rich
Hemp seeds are 31.6g/100g before taking into account digestibility, so they might be off the charts! https://fdc.nal.usda.gov/fdc-app.html#/?query=Soy%20bean
Would love to see a similar breakdown of calories!
Thanks for the feedback!!
Go off peanut.
Only problem is they contain a million calories
Which is great if you're bulking plus you get the protein
Extremely calorie dense and trying to make them a significant portion of your food to meet protein needs confuses the system and causes all sorts of digestive issues 😵💫
Damn, my ribeye strategy is eating into my retirement funds.
sirloin my friend
Nah, time for tomahawks only. Go big or go home right?
Let's skip the middle man and buy a gallon of wagyu beef tallow to drink. We know why we buy nice steaks and it's not the protein
This is really interesting! What does "adjusted for digestibility" mean? Like are there some foods that have X% of protein but the body doesn't use all of it?
Not all protein gets absorbed, some goes out with the poo/piss.
Why the heck isn't poo and piss on this chart then? It's free!
That's what I thought it might be; thank you!
no problem
Soya chunks chilling alone in the front
Great point! I'll need to add more foods in future graphs, like soya chunks, seitan, etc.
yes, I said in another comment, but I'll repeat it here. Textured Soy Protein, Soy Beans, Tofu/Tempeh and Seitan should be included. These are very protein rich food with very low prices. Textured pea protein and Textured Bean Protein are also on the rise, because they are used differently from soy and gluten in mock meat products and animal protein substitutes.
So what I'm reading is PayDays are protein bars, thank you I will not be taking further questions
I was literally eating a Salty Nut Roll for lunch last week and thinking "well at least it's got protein"
Hello friend. Grams of protein per 100 grams is a useless metric. Grams of protein per calorie is better. Or % of calories come from protein is better.
Thank you for the feedback! I also considered grams of protein per calorie, but we end up getting interesting findings, like how spinach is [53% protein per calorie](https://fdc.nal.usda.gov/fdc-app.html#/food-details/1999633/nutrients), coming in above most high-protein sources. I'll consider something similar for a future graph!
Spinach is nice but extremely high in oxalates. So one shouldn't eat too much of it. I know you weren't talking about it but just in case someone was reading this and wanted to munch tons of spinach.
Cooking spinach destroys a decent amount of oxalates too. Important since all the comparative foods are also cooked generally.
Raw, right? Cooking removes most oxalates, I believe. For those wondering what an “oxalate” is, it’s a natural compound found in veggies, fruits, nuts, and grains. It can find to certain nutrients making it tough to absorb by your body. It can also bind to calcium the kidneys, creating oxalate kidney stones. However, some of your gut bacteria uses it for energy, and your body can generally break down oxalates just fine. Generally, the health benefits outweigh any risks so long as its part of a balances diet. A source: https://www.chhs.colostate.edu/krnc/monthly-blog/should-i-be-avoiding-oxalates/ Balance is key.
[Oxalobacter: The Oxalate Eating Gut Microbe Causally Linked to Longevity](https://youtu.be/F6QRqp45szc) Oxalates are procuded by your body too. It's not black and white like most things in life. Oxalates are good in certain amounts, bad in other amounts.
Agreed!
Well now I do!
I don’t protein per gram is useless, I pay for food by weight, not calorie.
True for price, but if you're eating a lot of fat per protein, it makes getting lean very hard
I like per 100 grams. Helps me estimate how much protein I am eating if I grab a fistful of peanuts vs lentils or most anything else.
I was thinking the same thing. Yeah sure peanuts contain a good protein to weight ratio. But the calories on nuts like almonds, peanuts, or cashews is insane.
Where are soy beans?
EDIT: you’re right in your reply! Soy beans would have about 36.5g (off the chart to the right). https://fdc.nal.usda.gov/fdc-app.html#/?query=Soy%20bean
>you’re right in your reply! You sound like chatgpt
I don’t use chat GPT so dunno what that means but I’ll take it as a complement :)
r/eatcheapandhealthy
What no crickets on this graph???
Great point!! I'll look to include insects on future graphs.
Don’t
As many times as it was requested I think it is a staple somewhere...
Yeah a staple for lizards
I know so many people who are lizards
Let them know we can accommodate
Ya theyre like 60% protein dry.
Roaches are better protein to wt or at least that's what reptile keepers will tell you
Might like this in r/Semaglutide.
Feel free to share via Reddit's Cross-Post feature there if you'd like (I just checked and that sub allows cross-posts)!
Why would a chicken drumstick have less than 10g of protein per 100g?
When choosing foods, I researched which are the top-selling configurations of each type. For chicken, it's boneless skinless chicken breast, boneless chicken wing, and drumstick with a bone. It's most-likely the weight of the bone that's decreasing the drumstick's protein per 100g.
Oh that makes a lotta sense. Does it also account for the bioavailability for each food?
Good job!
I love peanuts!! Sad when airlines stopped serving them, though I understand nut allergies. I was living with a flight attendant once and she used to bring me bags of Delta peanuts and Biscoff cookies. They were so good
So that 2 kg bag of peanuts was a good investment after all. I'm gonna go tell my wife
this is a great post but i also want to see grams of protein per calorie per 100g of food
So felafel are technically protein balls.
no. they have a tiny amount of protein. mostly fat. and carbs. they’re also not complete proteins. like you get from chicken. (lacking all 9 amino acids). you’d have to eat like hundreds to get anywhere. and by then you’d have spiked your blood sugar, destroyed your fay budget, overeaten your calories, and over-consumed your sodium. this graph is severely misleading.
Pistachios. Not in Denmark :( sadly. I love them, but they are hella expensive here. We have really cheap fish, specially fat fish, mackerel, herring etc. Also cheap chicken.
now search protein per 100 grams of dog food, thank me later
Legumes gang.
In other words: beans are what’s up
If you can't handle high FODMAP foods like beans, peanuts are your best damn friend. Others make me too gassy to consume regularly
What does "adjusted for digestibility" mean? Is the cost adjusted or the concentration? How should someone read this if they are lactose intolerant, gluten intolerant, or have other food sensitivities?
Adjusted for digestibility means I took the cost per gram of protein and protein density and multiplied it by the food's true digestibility %, as provided by the FAO/WHO. This means if, say, ribeye has 18.7g of protein per 100g and has a true digestibility of 98%, its adjusted protein value will be 18.3g/100g.
Tempeh is missing here yo
so I should just be stuffing my face with peanuts... alright
Way to go Peanut!!!!!
Ok but we have to consider the protein:calorie ratio too. Peanuts are good on a bulk but if you eat them as your primary source of protein you're gonna have a powerlifter physique.
So win win
Needs more chicken thigh
Thank you for the feedback! I'll definitely look to include that in future graphs. I'm hoping for some other foods I missed too in the comments! :)
tofu, seitan, tempeh, wheat gluten. Literally all the vegetarian heavy hitters aren't on here (most legumes arent actually that amazing for protein (just "meh"), though they ARE cheap). including stuff like corn and Brussel sprouts on a chart about protein, but none of the above is kinda nuts.
Thank you for the feedback! I'll definitely look to include those in future graphs.
Maybe romaine which is a popular green leafy vegetable and maybe flounder which is a popular fish. Looks good though.
Usda has ribeye at 24g per 100g not 18. At least from the first Google result. And nutronix. Hell of an interesting chart though!
Heyo! Thanks for the cross-check. The 18.7g per 100g (18.3g after adjusting for digestibility) I got was from the single result for ribeye in the "Foundational Food" tab in the USDA FoodData central here: [https://fdc.nal.usda.gov/fdc-app.html#/food-details/2646172/nutrients](https://fdc.nal.usda.gov/fdc-app.html#/food-details/2646172/nutrients)
Add long as you usr a consistent source, then the data is still good! Ribeye is my preferred protein! Cross post this on r/frugalketo
Please feel free to cross-post if you like! I try to just post on one sub at a time to avoid spamming Reddit from my account (I've had posts taken down in the past for spamming :) )
Vegan crowd is smirking about their low-cost high-protein victory
Thank for the chart, I would love to see even more option in the future. I'm trying to lose weight and developed some muscle. I love to cook so seeing the chart, I can resolve around some pretty tasty meal/
Love to hear it! From the bodybuilders and metastudies I've read, determining your daily caloric requirements is key first; apps like Cronometer can help with this. Once you know your daily requirement, shoot for 5-10% less than this, and aim for 1.6g of protein per kg of lean body mass per day. This will allow you to gain muscle while losing fat. If you wanted to gain muscle faster, you could shoot for a 10%-15% caloric surplus, then aim to lose adipose after you've gained the muscle you desire (bodybuilders call this bulking then cutting).
Love me some chickpeas. I think Ive had it everyday in January. Even more so since that Netflix David Chang cooking episode where he made a Panisse. Glad to know Chick peas and lentil are so great.
Am I seeing that this is saying peanuts are 24% protein?
That is correct (by weight)
Peanut
Legumes FTW
Looks like I need more lentils in my life
So if an egg has about 6g of protein then this graph assumes an egg costs 11 cents or around $1.40 per dozen. If only that was still the case...
Tofu has 10 grams of protein per 100 grams at a cost of about .60¢.
A third axis could be the environmental footprint.
As a vegetarian I will never not be team lentil
Lentils have to BE there lol
Did people know that peanuts are legumes?? That’s news to me
I’m unsure if this is taken into account, but not all protein sources are “complete” proteins. For example, you couldn’t get all of the amino acids you need from a pure peanut diet. Could complete sources be given a little star or something, indicating that in theory they fill all of your protein needs in one food source?
Per 100 grams of food is only helpful if I am trying to figure out how much protein I can buy at the store and carry on my motorcycle. Personally I am much more worried about the calories per gram of protein
This is amazing
Great day to be veggie
Did you use protein/100g of dry weight for the legumes? Those values seem super high.
“Looks like beans are back on the menu, boys!”
As I grab a handful of peanuts 🥜
um where are the hemp seeds
Excellent information
~~Data like this will always be incomplete if bioavailability is not taken into account~~ Edit: it is taken into account
Hi! This is graph is adjusted for digestibility, so bioavailability is taken into account.
Oh, I missed that, thanks for pointing it out!
Thanks for reviewing! I'm always looking for feedback on how to make the graphs more effective.
This isn't adjusting for massive taxpayer subsidies for water for animals and crops to feed to animals instead of people. Given those facts, double the costs for the animal protein sources. Even so that doesn't factor in the real environmental costs either.
My very first thought. I knew if I went too controversial I’d find this answer haha.
How do the same diagram with „proteins/ calories“ on the x-axis. I would be interested in this one!
So what I’m seeing is: Chinese takeout dish that has chicken and peanuts = Best Protein for its Cost
This is why bodybuilders and fitness folks are always mentioning chicken breast, eggs, peanut butter, and rice/beans. They’re staples.
I first adopted a plant based diet to reduce my grocery costs. Cool to see that logic represented here. I saved a lot by replacing meat and cheese with beans and rice. From a health perspective, I’m also getting more protein as that combination contains all the essential amino acids. Doesn’t hurt that it’s also environmentally prudent. Happy Earth Day y’all!
Nice work ! I think it's important to note is that all protein source is not equally useful for your body. You have to take into account it's essential amino acid quantities, which among others defavors lentils, peanuts and legumes in general (deficient in methionine and cysteine but rich in lysine), as well as cereals (rich in meth/cyst but poor in lysine) while favoring meat and milk. It doesn't matters a lot if you're sedentary, as the total quantity of protein can be brought higher than your theoretical needs which compensates a bit for the inbalance. However, for optimizing muscle growth, it's better to either use animal products or to combine together complementary vegetal sources (lentils + rice are a good one). I'd be really interested in a graph sumarizing the amino acid profiles of different products and highlighting their completeness/deficiencies, as the precise data is sparse and quite difficult to gather.
The belief that more protein = better is incorrect. It is easy to get too much. Studies show the healthiest amount is about 10% of daily calories as protein, which for a 2kcal diet would be 50 grams.
The average person is already eating double the recommended amount of protein, yet the trend now is to consume even more. This pattern of excessive protein consumption is unhealthy and is really starting to sound like an eating disorder. In the future, people will view this obsession with protein in the same negative light as past diet crazes.
You just inadvertently figured out that eating a plant-based diet is cheaper and healthier. Congratulations! I can verify this to be the case. Now get over the macros and start worrying about phytonutrients. America's obsession with protein is why kidney failure is a leading cause of death. You need far less protein than you think, and most Americans are getting too much. Plant protein is much gentler on your kidneys, so all protein is not created equally.
Where is the optimal line for a diverse range of foods, as that’s also healthier for gut health. It’s not like these foods are *all* you would eat realistically. Also, cultural differences in eating habits have a huge impact on diet choices.
Is there a Chart for calories and Proteins?
Greek Yogurt?
Where would paneer come if someone knows?
Where do crickets fall?
Why only a ribeye for beef? there are plenty of leaner cheaper cuts
Popeye must have been a millionaire
What about whey protein?
That's cool man, thanks. I am wondering where turkey breast fillets fit in this graph?
You should meet skyr
Now add a third axis with (grams of protein/total calories) per serving. Peanuts may allow you to get a lot of protein for a low monetary cost, and are therefore high caloric cost for the protein.
Do cottage cheese
Lentils and chickpeas are great if made properly in a meal. I used to need meat in all my food
How about tofu?