The Worst Ways to Buy Protein at the Grocery Store

Summary

The video compares nine convenient, ready-to-eat protein products by cost per gram of protein and protein per 100 calories. Its main takeaway is that convenience can come at a higher price or with more calories from carbohydrates and fat. The best choice depends on whether price, protein density, or grab-and-go convenience matters most.

Cost per gram of protein

Among the prices stated in the video, Jack Link’s beef jerky was the least economical option at 20 cents per gram of protein. Other products included:

• Pure Protein chips: 17.4 cents per gram
• MUSH overnight oats: 16.6 cents per gram
• Peeled boiled eggs: 13.9 cents per gram
• Dannon Light & Fit Greek yogurt: 12.4 cents per gram
• Fairlife Core Power: 10 cents per gram
• MET-Rx Big 100 bar: 8.4 cents per gram
• StarKist tuna: 8.2 cents per gram, the lowest stated cost

Protein per 100 calories

The products ranked from lowest to highest protein density were:

• MUSH overnight oats: 5.2 g
• MET-Rx Big 100 bar: ranked low; the video notes it has 410 calories, 32 g of protein, and substantial fat and carbohydrates, but does not state its exact protein-per-100-calorie figure
• Pure Protein chips: 8 g
• Boiled eggs: about 12 g
• StarKist chicken: 12.2 g
• Jack Link’s beef jerky: 12.5 g
• Dannon Light & Fit Greek yogurt: 15 g
• Fairlife Core Power: 18.3 g
• StarKist lemon-pepper tuna: 21.3 g, the highest

The speaker notes that tuna is especially protein-dense and portable, while yogurt and Core Power can also be useful options. Some products marketed as protein snacks contain considerable carbohydrates or fat, which can make their protein-per-calorie value lower than expected.

Practical takeaways

• Check both the price and nutrition label. Cost and protein per calorie are separate considerations.
• Choose based on your goal. If calories are limited, protein per 100 calories matters; if budget is the priority, compare cost per gram.
• Treat convenience as a tradeoff. Ready-to-eat products save preparation time but may cost more or provide less protein for their calories.
• Plan ahead when possible. Preparing meals or using protein powder may be less convenient but can offer better value.
• Don’t rely on tuna several times a day. The speaker cautions that mercury can build up with frequent consumption, while saying a few times a week is fine.

Presenters and sources

• Dr. Mike Israetel
• Scott
• Renaissance Periodization (channel/source)