Do you really need that protein popcorn? Or that protein soda? A decade ago, that supermarket dilemma probably never even crossed your mind. But today, it seems like nearly every type of packaged food is trying to get in on the “proteinmaxxing” trend (you can even find ketchup, yes ketchup, fortified with protein). So you may be wondering whether these packaged products are healthy or not.
You might be surprised to see protein-boosted condiments, but the fact that these types of products are crowding grocery aisle shelves isn’t so shocking. That’s because we’re in an era where things like GLP-1s, strength training, and healthy aging are driving the food market—making this macronutrient top of mind for so, so many of us. And for good reason: Protein helps you feel full and satisfied, supports healthy weight maintenance, aids in muscle growth and repair, protects bones, and promotes a strong immune system.
“Protein-enhanced products can be really helpful for convenience or for people who struggle to meet higher protein needs through meals alone,” says Johannah Katz, M.A., R.D., a registered dietitian in Florida, who adds that these items are more of a tool, not a shortcut for meeting nutritional needs.
To help you navigate the protein-packed arena, we’re breaking down everything you need to know about protein-boosted foods vs. whole-food proteins—and when to choose one over the other!
Meet the experts: Johannah Katz, M.A., R.D., a registered dietitian in Florida; Lindsey Moser, M.S., R.D.N., C.P.T., a registered dietitian in New York; Talia Follador, R.D.N., L.D.N., a registered dietitian nutritionist in Pennsylvania.
Benefits of Protein-Boosted Products
With the fast pace of life and any number of hurdles that can get in your way of a protein-rich meal, protein-boosted packaged products “may be especially useful for people with busy schedules, higher protein requirements, limited access to full meals, or difficulty getting enough protein from traditional foods,” says Lindsey Moser, M.S., R.D.N., C.P.T., a registered dietitian in New York. Whether you’re stuck traveling for the day, have a low appetite from illness, medication, or food aversions, or have trouble chewing tougher proteins like meat after dental work, protein-boosted foods easily help add more protein to meals or snacks.
Protein also helps you stay full, which can help you focus better between meals and limit overeating. Choosing a protein-enriched food with some carbohydrates slows digestion and the release of glucose into the bloodstream, which means steadier energy and fewer last-minute vending machine or drive-thru runs. So even though a protein-boosted cookie is still a cookie, choosing one with extra protein over a traditional cookie (or other sweet treat) may mean a smaller blood sugar spike.
Downsides of Protein-Boosted Products
Many of the protein-boosted products hitting the market are processed foods that don’t have a ton of other beneficial nutrients. Seeing chips, cookies, desserts, or soda with added protein may make these foods seem healthier than they are, which can become a problem if someone then prioritizes these processed protein foods versus whole-food proteins.
“High protein on the label doesn’t automatically make a food a nutritious choice,” says Moser, adding, “a lot of times protein labeling is simply a marketing tool.”
Protein-boosted foods can often be higher in calories, added sugars, sodium, or saturated fat, and the extra protein doesn’t cancel them out. While high-protein labels haven’t been studied as closely, researchers have identified what’s known as the “halo effect”: People routinely underestimate the calories of foods portrayed as healthier, with labels such as low fat or zero sugar, which can lead to eating more than intended.
Putting so much emphasis on protein can also distract from other important nutrients, vitamins, and minerals—so you may end up, for instance, not getting enough fiber as an unintended consequence.
How to Choose a Healthy Protein-Boosted Product
When choosing a protein product off the shelf, take time to consider if it aligns with your nutrition needs or goals. With how much attention protein is getting, it’s easy to assume you need more of it, when in reality, you may already be getting enough. Learn how much protein you really need, then take a look at the label to see what’s actually in the food. “Check the calories, added sugar, sodium, saturated fat, and ingredient list, and make sure the product fits your overall needs,” says Katz. You may find that the protein-added version of those cheese crackers only has a few more grams of protein than the original version and is double the price (a.k.a. not worth it), or that its nutrition profile doesn’t actually fit what you’re looking for.
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The best protein-boosted foods start with something nutrient-dense at the front of the ingredient list and add a whole-food protein on top. “This includes foods such as ultra-filtered milk, lentil pasta, or yogurt with additional milk protein,” says Talia Follador, R.D.N., L.D.N., a registered dietitian nutritionist in Pennsylvania.
Benefits of Whole-Food Proteins
While they may not say “high protein” on the label, whole foods, such as meat, beans, and dairy, are naturally rich in it—and that’s how we’ve been hitting our protein goals for centuries!
“Some of the best whole-food protein sources include salmon, tuna, chicken, turkey, lean beef, eggs, Greek yogurt, cottage cheese, and plant-based proteins such as tofu,” says Katz. “Alongside high-quality protein, these foods also deliver other beneficial nutrients like omega-3 fats, iron, calcium, vitamin B12, and more depending on the food source.”
With many Americans falling short on nutrients like fiber, magnesium, iron, calcium, and zinc, getting most of your protein from foods with generous amounts of these nutrients can help your diet be more well-rounded and complete.
Downsides of Whole-Food Proteins
There’s not much negative to enjoying a well-rounded whole food that’s a high-protein pick—except that they may be less convenient at times. Relying on only whole-food protein sources comes with an extra layer of planning and preparing. Most protein foods like meat, fish, or eggs require cold storage, cooking, and proper temperature control. Dairy needs to be kept cold, and even if you buy canned beans, you’ll need a can opener and to pair them with something. Also, eat a variety of whole foods, not just protein-packed ones, to keep up on all of the other important vitamins, minerals, and nutrients your body needs to stay well.
Protein-Boosted Products Vs. Whole-Food Proteins: Which Is Healthier?
Whole foods tend to be universally healthier than processed packaged foods—but there’s a way for certain protein-boosted foods to fit into a healthy eating style. Dietitians agree that high-protein packaged products are a convenient way to get more protein in a pinch, but emphasize that whole-food protein sources should make up the bulk of your protein intake.
“Whole-food protein sources are usually the best choice when you have the time and access to build a balanced meal or snack,” says Katz. That said, there may be days or seasons of life where protein-boosted foods make it possible to eat enough protein, such as during illness or bouts of frequent travel. Just be sure to read the label and choose options that align with your goals, instead of assuming the high-protein version of a food is the healthier one.
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