Protein shakes may be replaced by these 13 whole foods, say dietitians

Dietitians told TODAY.com that many protein powders are ultraprocessed and should not be relied on as a main protein source; the article lists 13 whole foods that supply comparable protein along with vitamins, minerals, fiber and healthy fats.

Protein powders are a popular way to add protein, but several dietitians told TODAY.com that these products are ultraprocessed and can leave gaps in other nutrients. The U.S. Food and Drug Administration classifies protein powders as dietary supplements rather than food. Experts in the article caution against relying on shakes as a primary protein source because whole foods provide vitamins, minerals, fiber and fats that powders may not. The piece lists 13 specific foods that deliver high-quality protein and other nutrients. Key facts: - Dietitians quoted in the article describe many protein powders as ultraprocessed, with purified protein and added sweeteners or emulsifiers. - The FDA considers protein powders dietary supplements, not foods, and experts say overuse can lead to nutrient gaps and digestive discomfort for some people. - The 2026–2030 U.S. Dietary Guidelines recommend higher protein intake than previous guidance, about 1.2–1.6 grams per kilogram of body weight for adults, with active adults often advised to consume more. - The article highlights 13 whole-food protein sources, including chicken, turkey, salmon, canned tuna, lean beef, cottage cheese, tempeh, Greek yogurt, tofu, lentils, eggs, edamame and black beans. - Whole foods are noted for offering additional nutrients such as omega-3s, calcium, probiotics, fiber, iron and amino acids like leucine. Summary: The article emphasizes that whole foods can provide concentrated protein plus a broader mix of nutrients that protein powders may lack, and it lists 13 such options. Undetermined at this time.