Where’s the beef? If you’re a United States–based shopper, it’s probably piling up on your local grocery shelf since prices for the food have reached a record high. It comes in tandem with a unique wellness moment, where there’s a singular word—and molecule—on everybody’s lips right now: protein.
From a protein standpoint, beef’s nutritional statistics are pretty hard to beat: Nutritionists generally suggest we eat about 30 grams of protein per meal, and “a three-ounce serving of beef has about 22 to 25 grams of protein,” says Maya Feller, MS, RD, CDN, the founder of Brooklyn-based Maya Feller Nutrition. (A quick-and-dirty tip on how to judge if you’re hitting that goal? Use the palm of your hand as a guide. And here’s how to tell if you’re possibly protein deficient.) “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.”
But fear not—there are actually plenty of foods you can swap in for beef if you’re looking strictly for protein gains without the climbings price. Feller advises thinking holistically about your diet: Protein isn’t the only thing we need to keep our bodies going. There’s also fiber, fermented foods, and much more. But if you are skipping out on beef right now—after all, the steaks are high!—here are some alternatives to maintain your protein intake.
Steelhead Trout
If you like dried meat—à la jerky—we have good news for you. Dried steelhead trout is not only low-fat and sugar-free but also contains 77.3 grams of protein per 100-gram serving.
Smoked Salmon
Saturday-morning bagel lovers, rejoice! If you love smoked salmon on your plain toasted with schmear, you’re actually doing your protein gains a favor. There are roughly 60.6 grams of protein in a 100-gram serving of smoked salmon (but if you can, choose one that’s light on salt to keep it healthy).
Dried Seaweed
While the number varies dramatically depending on what type of seaweed you’re eating, you should always go for the dried variety. A hundred grams of a dried variety like nori or green laver typically contain 25 to 40 grams of protein, along with iodine, magnesium, and vitamin C.
High-Protein Yogurt
When it comes to yogurt, you want to go as unprocessed as possible. An easy rule of thumb is to simply think Greek…as in Greek yogurt. “Greek yogurt typically has significantly more protein—often two times as much!—and fewer carbohydrates than regular yogurt,” NYU Langone Health clinical nutritionist Heather Hodson, RDN, CDCES, previously told Vogue. Feller says high-protein yogurt can contain 25 to 40 grams of protein per serving, depending on the brand.
Pork
Lean cuts of pork meat—think shoulder or tenderloin—can have around 21 grams of protein per 100-gram serving, along with many vitamins and minerals needed for daily function.
Tuna Fish
Tinned fish is really having a moment right now, and Feller is all for it, sharing that canned tuna fish can have anywhere between 22 and 50 grams of protein per serving. What makes the difference? If it’s packaged in oil or water—oil packed has a higher protein content than water.
Chicken
Feller suggests chicken as another great alternative. And if you like dark meat, you’re in luck. A hundred grams of chicken-drumstick meat contains 23.9 grams of protein. It also contains a variety of B vitamins to support metabolism and immunity.
Peanuts
Dry-roasted peanuts, made without salt, have a surprising 23.2 grams of protein per 100-gram serving (and if you go for the Valencia variety, it’s even higher!).
Cheddar Cheese
In roughly a cup of cheddar cheese (a 100-gram serving), there are 23.3 grams of protein, along with calcium and vitamin K, which assist with bone health.
Bonus: Soy
“For people who are plant-based, eating a variety of plant proteins, such as beans, nuts, and seeds, along with whole and ancient grains, helps to meet protein needs without relying on animal proteins,” Feller says. Another fantastic addition to your diet? Tofu. A mainstay in blue-zone Japan, tofu is a protein-dense meat alternative made from fermented soybeans. It’s a complete protein, which makes it a great alternative to meat.
