Protein grams lie

The '20g protein' on the package doesn't mean much.

Grams answer the question 'how much protein per 100g'. We look at a different one: what proportion of calories you actually consume from protein, rather than fat and sugar.

Formula from the EU (regulation 1924/2006, 'high protein' claim):

protein (g) × 4 / kcal × 100 ≥ 20%

Fat provides 9 kcal per gram, protein — 4. A high-fat product can easily accumulate 'many grams per 100g', but you're primarily consuming fat.

• Peanut butter: ~25g protein, ~588 kcal → ~17% energy. No badge. • Skyr / 0% fat Greek yogurt: ~10g protein, ~57 kcal → ~70% energy. Badge present. • 'Protein' granola: ~12g protein, ~420 kcal → ~11% energy. No badge.

The paste looks protein-rich. Skyr — not. By calorie proportion — it's the opposite.

People eat until they consume enough protein. If it's diluted with fat and sugar, more calories are consumed for the same amount of protein. The 20% threshold means 'denser than a typical diet,' not 'food for bodybuilders'.

In the EU, a 'source of protein' is from 12% of energy. 'High protein' is from 20%. We use the stricter threshold.

• Doesn't calculate daily intake. • Doesn't assess protein quality (amino acids). • Doesn't say 'this is healthy'.

Only protein density in energy. Cheese might pass, peanut butter — no. That's normal.