What is the Better Protein Institute (BPI) Score?

The BPI Score is a framework developed by University of Cambridge researcher Chris Macdonald to compare protein sources based on both human and environmental factors. It considers nutrition, affordability, accessibility, greenhouse gas emissions, water pollution, land use and freshwater use.

Which protein source ranked highest?

Tofu ranked first, scoring 36 out of a possible 40 points. The other foods in the top six were chia seeds, beans, quinoa, sunflower seeds and lentils.

Why did beef, eggs and cheese rank lower than tofu?

The ranking assessed more than protein content. It also considered factors such as saturated fat, sodium, essential amino acids, affordability, accessibility and environmental impacts, including emissions, land use and water use.

Does the ranking prove that tofu is the healthiest protein?

No. The ranking is a framework for comparing nutritional, practical and environmental trade-offs, not a clinical trial showing that tofu leads to better health outcomes than meat, fish or eggs. Its creator described it as a starting point for further development.

What were the rankings of chicken, salmon, eggs and beef?

Chicken breast ranked seventh, salmon 13th, eggs 14th and beef steak 17th among the 20 protein sources assessed.

Tofu Beats Chicken and Salmon in Ranking of 20 Protein Foods — Here's Where Beef, Eggs and Cheese Land

Chicken breast, salmon, and eggs are popular choices for people trying to eat more protein, but a new ranking suggests some plant-based alternatives may offer a better overall deal for human health and the environment.

Tofu ranked first among 20 protein sources assessed using a scoring system developed by a University of Cambridge researcher, while beef steak ranked 17th and cheddar cheese came last. The findings challenge the assumption that foods traditionally associated with high protein intake are necessarily the best choices.

The ranking, published in Frontiers in Sustainable Food Systems on 29 July, considered not only nutritional qualities but also affordability, accessibility and environmental impact.

Tofu Tops the List as Plant-Based Foods Dominate

Chris Macdonald, a University of Cambridge researcher, developed the Better Protein Institute (BPI) Score to assess protein sources across two broad categories: people and planet.

The people score considered sodium, saturated fat and cholesterol, whether foods supplied all nine essential amino acids, and their affordability and availability. The planet score assessed greenhouse gas emissions, water pollution, land use, and freshwater use.

Foods could receive up to 40 points, with tofu scoring 36. Cheddar cheese ranked last with 13 points.

The overall top six were all plant-based foods: tofu, chia seeds, beans, quinoa, sunflower seeds and lentils. Chicken breast ranked seventh, followed by tuna, peanuts and chickpeas.

Salmon came 13th, while eggs ranked 14th. Pork chops placed 15th, cod 16th, beef steak 17th and lamb chops 18th. Mozzarella cheese finished 19th, ahead of cheddar.

The results suggest that assessing protein foods through several measures can produce a different picture from simply comparing their protein content.

Why Did Beef, Eggs and Cheese Rank Lower?

Animal-based foods remain valuable sources of protein, but the scoring system considered factors beyond their nutritional benefits.

Tofu provides all nine essential amino acids, making it a complete protein. Depending on the type, half a cup can contain approximately 10 to 17 grams of protein. It can also provide nutrients such as iron and calcium, depending on its preparation.

Plant-based protein sources generally scored well under the system because of their assessed nutritional characteristics and environmental impacts, although the results varied by food and individual measure. Meat and dairy production can generate greater greenhouse gas emissions and require more land and other resources.

Beef steak's 17th-place finish therefore reflects the combined criteria rather than a finding that beef lacks nutritional value. Similarly, eggs provide nutrients including choline, while oily fish such as salmon supply omega-3 fatty acids. These benefits are not fully captured by a single overall ranking.

The low positions of mozzarella and cheddar also reflect the system's consideration of nutritional and environmental trade-offs, rather than protein content alone.

Does This Mean Tofu Is the Healthiest Protein?

Not necessarily. The ranking is a framework for comparing trade-offs, not a clinical trial demonstrating that eating tofu produces better health outcomes than eating chicken, fish, or eggs.

Macdonald acknowledged that the first version of the BPI Score does not capture every relevant factor and that its grading system could be refined. Its affordability and availability measures were based on the UK retail market, so the results may not translate directly to other countries. He described it as a starting point for further development, rather than a definitive measure of the best protein sources.

Individual needs also matter. Protein requirements vary with age, activity levels and health circumstances, while affordability, availability, dietary preferences and allergies can influence what people eat.

The practical takeaway is not that everyone should abandon meat or dairy. Instead, incorporating a variety of plant-based protein sources, including beans, lentils and tofu, can help diversify meals while potentially reducing their environmental footprint.

For consumers, the findings offer a framework for weighing nutritional needs, affordability and environmental impact when choosing protein sources.