Beef Prices Soar, Shoppers Seek High-Protein Alternatives

Nutrient-Dense Choices Offer Savings Without Sacrificing Protein Goals

Americans are feeling the pinch as beef prices hit record highs, turning everyday cuts into luxury items. With protein being essential for daily nutrition, many are searching for budget-friendly options that still deliver the necessary amino acids.

Understanding Beef’s Protein Power

Beef is renowned for its complete protein profile, providing all essential amino acids. Registered dietitian nutritionist Maya Feller highlights beef’s significant protein content, stating, “a three-ounce serving of beef has about 22 to 25 grams of protein.” She notes that while plant-based proteins offer benefits like fiber, they may not always be “complete” in the same way animal proteins are.

“So it’s hard to find a food that’s comparable ounce-for-ounce. It’s also not comparable to look at plant-based versus animal-based, because they may have different amounts of vitamins and minerals—but plant proteins will always have more fiber in comparison to beef or other animal proteins.”

—Maya Feller, MS, RD, CDN, Founder of Maya Feller Nutrition

Exploring Savvy Protein Swaps

When the cost of steak becomes too steep, a variety of other foods can effectively replace beef’s nutritional punch. Nutritionists suggest a holistic approach, emphasizing that protein is just one piece of a healthy diet, which also includes fiber and fermented foods.

Greek Yogurt: A Creamy Protein Champion

Opting for less processed dairy, particularly Greek yogurt, can significantly boost protein intake. As clinical nutritionist Heather Hodson previously told Vogue, “Greek yogurt typically has significantly more protein—often two times as much!—and fewer carbohydrates than regular yogurt.” Feller confirms that high-protein yogurt can contain between 25 to 40 grams of protein per serving, depending on the brand.

Tinned Tuna: A Versatile and Protein-Rich Catch

Canned fish, especially tuna, is experiencing a resurgence and offers a robust protein source. Feller points out that canned tuna can provide an impressive 22 to 50 grams of protein per serving. The protein content can vary based on whether the fish is packed in oil or water, with oil-packed varieties generally offering slightly more.

Chicken: A Familiar and Reliable Option

Chicken remains a popular and accessible protein source. A three-ounce serving of chicken provides approximately 23 grams of protein, making it a solid choice for maintaining protein levels, even if it doesn’t quite match the highest amounts found in some other alternatives.

Plant-Based Powerhouses: Soy and Beyond

For those seeking plant-based protein options, a diverse range of foods is available. Feller recommends combining beans, nuts, seeds, and whole grains. Tofu, a fermented soybean product, stands out as a complete protein and a nutritious alternative to meat, notably consumed in regions like Japan, known for its Blue Zones. The demand for plant-based protein alternatives in the U.S. has also seen growth, with the market expected to reach $25 billion by 2033, according to Bloomberg Intelligence.