When determining if a food is high in protein, simply counting grams of protein may not be the most effective approach. So what is the best way to measure it?
Protein is not only important for muscle repair and growth, but it also aids in weight management since it helps keep you full for longer periods of time.
When it comes to protein intake, simply counting grams may not be the most effective approach. Instead, tracking protein as a percentage of total calories can give a better understanding of a food’s true protein density so you’re not overeating or consuming excess calories.
Protein Leverage Hypothesis
This theory says our bodies are naturally wired to keep eating until we reach adequate protein intake. When our diets are low in protein, it often leads us to eat excess calories from carbs and fats to compensate, which can prevent weight loss goals. By ensuring a higher percentage of calories from protein, you can help curb your hunger and prevent excess calorie intake.
Example
A 3 ounce serving of salmon offers 21 grams of protein with only 151 calories, making it 56% protein by calorie percentage. By contrast, reaching 21 grams of protein with glazed donuts would require nearly half a dozen donuts and 1,412 calories—only 6% protein, a major difference in protein efficiency!
Get a free e-book of our most popular low-carb recipes when you subscribe!
Protein Density and Fat Awareness
A food’s protein percentage reveals its protein density relative to its total calorie count. Foods with a low protein percentage often have higher fat and calorie content, adding unnecessary calories that hinder weight management. A higher percentage of protein generally means the food is more nutrient-dense without being calorie-heavy.
Satiation and Weight Control
High-protein foods with a greater percentage of protein tend to be more filling, helping you meet muscle-building and weight-management goals without overloading on fats or carbs.
What is Considered High Protein?
Definitions vary, but generally, high-protein foods provide 20% to 40% of their calories from protein. For example, Wikipedia defines a high-protein meal or diet as one with over 20% of calories from protein, while Diet Doctor sets a range of 25% to 35%.
Quick Tips for Calculating Protein Percentage
For a quick protein check, multiply protein grams by 10 and compare that with total calories. If the result exceeds the calories, it’s a high-protein food with over 40% of calories from protein. For instance, 21g of protein from salmon gives you 210 when multiplied by 10, which is more than its total 151 calories, signaling a high-protein, low-calorie option.
Conclusion
Tracking protein as a calorie percentage helps you focus on quality protein sources that satisfy your appetite without extra calories, supporting a leaner diet and your fitness goals.
