Tofu ranked the healthiest protein: why it deserves a place on your plate

The next time someone asks where you get your protein, you can tell them…tofu!

A new scientific paper has put this humble plant-based staple in the spotlight, and we couldn't be happier about it.

Published in Frontiers in Sustainable Food Systems in July 2026, the paper introduces the Better Protein Institute (BPI) Score, a framework designed to assess protein-rich foods across two key areas: their impact on human health as well as their impact on the planet.

Rather than looking at individual nutrients in isolation, the score considers a number of nutritional factors and effect on human health alongside environmental measures including greenhouse gas emissions, water pollution and resource use.

And the results? Of the 20 protein-rich foods assessed, tofu came out on top overall.

One of the most interesting findings was that the top six protein sources were all plant-based, while the bottom eight were animal-based.

It's an encouraging reminder that the foods that best nourish us are also kinder to the planet. And for us, it's another lovely reason to celebrate and feel good about choosing plants.

And if you haven't discovered tofu yet, or you're just beginning to explore more plant-based eating, consider this your invitation to give it a go!

Made from soybeans, tofu is a complete protein, containing all nine essential amino acids, it is also low in saturated fat and source of fibre.

Tofu is on the menu every week without fail in my house and these are my favourite ways to prepare it:

• In a stir-fry with ginger, garlic and greens
• Marinated and in a wrap
• Scrambled for breakfast with mustard, turmeric and spinach
• Blended into a creamy high protein pasta sauce
• Baked in cubes and served in a home-made sushi bowl

Looking for more inspiration? Explore our favourite tofu recipes on the site and find a new dish to fall in love with.

A bigger shift towards plant-rich eating

What’s also exciting as a plant-based dietitian is that recognition of the role that plant-rich diets can play in supporting both human health and the health of our planet is growing.

This month the UK published a new set of Climate and Health Policy Priorities which identified transforming public-sector food procurement with plant-rich standards as its second key priority. The recommendation is to introduce standards for healthier, plant-rich meals across public-sector catering, including schools, hospitals, prisons and government facilities, helping to improve public health, increase food security and reduce emissions. The UK public sector serves approximately 1.9 billion meals every year, which makes this a powerful opportunity to encourage healthier eating habits and demonstrate what a more sustainable food system could look like.

And it all starts with something as simple as what's on our plate. 

Scientific study: Macdonald, C. (2026), What are the best sources of protein? Introducing the BPI Score, Frontiers in Sustainable Food Systems.
Policy: 2026 Climate and Health Policy Priorities for the United Kingdom, Lancet Countdown and partner organisations.