🌅 Tofu Is the Best Protein for People and Planet

SOURCE

Chris Macdonald (2026)

WHAT TO KNOW

• A new analysis by Chris Macdonald, a behavioral scientist at the University of Cambridge in the U.K. and director of the Better Protein Institute (BPI), ranked 20 popular protein sources based on their impact on people and the planet, finding tofu is the world’s best protein, followed by chia seeds, beans, and quinoa. Beef, lamb, and cheese ranked at the bottom. Macdonald says the ranking isn’t meant to claim people should eat exclusively tofu; rather, it’s intended to help people better understand the health and environmental impact of their food choices.

WHY IT MATTERS

• Macdonald’s BPI score ranges from 0 to 40 points based on the two broad categories mentioned above: people and the planet. The people score evaluates the food’s nutritional composition, whether it’s a complete protein (i.e., whether it contains all nine amino acids humans need to survive), and how accessible and affordable the food is. The planet score considers the greenhouse gas emissions, water pollution, and land and water use associated with producing 100 grams of protein from the food source. The analysis found tofu—which is a complete protein—reigned supreme, achieving a BPI score of 36 points, while cheddar cheese ranked last, with a score of just 13 points (see a chart with the full ranking).

CONNECT THE DOTS

• Experts argue calling any source of protein the outright “best” is an oversimplification, as a person’s age (e.g., babies do better living in food systems that offer large amounts of animal proteins) and location impact what’s actually “best” for them. Still, the analysis adds to the body of evidence suggesting plant-based diets are beneficial for health and the environment. Research shows adults living in countries that consume more plant-based proteins have longer life expectancies, and people who follow plant-based diets have substantially lower risk for certain cancers, including pancreatic cancer. Beyond human health, plant-based proteins require less water to produce and have lower greenhouse gas emissions than animal sources. Research also shows global beef production is responsible for 40% of agriculture-linked deforestation, by far the most of any commodity.