Thermic effect of food

The Thermic Effect of Food (TEF) refers to the increase in metabolic rate after eating, due to the energy required for digestion, absorption, and metabolism of nutrients. TEF varies by macronutrient:

• Protein: 20–30% of calories burned through digestion

• Carbohydrates: 5–10%

• Fats: 0–3%

🔟 Foods with the Highest Thermic Effect

These foods are rich in protein, fiber, or have a complex structure that requires more energy to break down:

RankFoodReason for High TEF

1.Lean meats (chicken breast, turkey)Very high in protein; low in fat

2.EggsHigh-quality protein + some fat

3.Fish (e.g., salmon, cod, tuna)Protein-rich with omega-3s

4.Greek yogurt (unsweetened, plain)High protein, especially casein

5.Cottage cheeseSlow-digesting protein (casein)

6.Lentils and legumes (chickpeas, black beans)High in protein and fiber

7.QuinoaComplete plant-based protein + fiber

8.Tofu or tempehHigh plant-based protein content

9.Whey protein powder (unsweetened)Rapidly absorbed, high TEF

10.Cruciferous vegetables (broccoli, cauliflower)Fiber-dense and slow to digest

Bonus Tip:

Mixed meals with high protein + fiber + healthy fat (e.g., salmon with lentils and broccoli) can maximize TEF.