Researchers studied 301 college students to see if eating healthy foods helps them get better grades. They found that while overall diet quality didn’t directly predict GPA, certain foods mattered. Students with higher grades ate more protein, especially from plants. The study also discovered that where students live and whether they work affects what they eat. Most college students aren’t eating very well—only about 44% of their diet met healthy eating guidelines. The research suggests that helping students eat better might improve both their health and their school performance.

The Quick Take

  • What they studied: Whether college students who eat healthier foods get better grades, and if this connection is different for boys versus girls, first-generation college students, and students with different grade levels.
  • Who participated: 301 college students with an average age of 21 years old. About 61% were female, 63% were white, and 75% had at least one parent who went to college.
  • Key finding: Students with higher GPAs ate more protein overall. Students whose parents went to college ate more plant-based protein (like beans and nuts). Overall, college students only eat about 44% as healthy as nutrition experts recommend.
  • What it means for you: Eating more protein, especially from plants, may help you do better in school. However, this study shows a connection, not proof that better eating causes better grades. Your living situation and work schedule also affect what you eat, so these factors matter too.

The Research Details

This was a cross-sectional study, which means researchers looked at 301 college students at one point in time and asked them about their eating habits and grades. Students completed a survey called the Short Healthy Eating Index (sHEI), which measures how well someone’s diet matches official U.S. government healthy eating guidelines. The survey asked about foods like vegetables, fruits, grains, protein, and dairy. Students also reported their current grade point average (GPA). Researchers then compared the eating habits of students with different GPAs, as well as looking at differences between boys and girls, first-generation students versus those whose parents went to college, and students in different living situations.

The researchers used statistical tests to find patterns in the data. They looked at whether diet quality overall connected to grades, and also examined specific food groups like protein and dairy. They also checked if certain groups of students (like women versus men) had different eating patterns.

This research approach is useful because it gives us a real-world snapshot of what college students actually eat and how it relates to their grades. Cross-sectional studies are quick and affordable, making them good for exploring new questions. However, they can only show connections between things, not prove that one thing causes another. This study helps identify which students might benefit most from nutrition help and which foods seem most important for academic success.

This study has several strengths: it used a validated survey tool (the sHEI) that experts trust, it had a reasonable sample size of 301 students, and it looked at multiple factors that might affect eating habits. However, there are some limitations: students self-reported their grades and eating habits, which might not be completely accurate; the study was done at one point in time so we can’t see how things change; and the students were mostly white and from college-educated families, so results might not apply to all college students. The study is published in a reputable journal (BMC Public Health), which suggests it met quality standards.

What the Results Show

The most important finding was that college students overall eat poorly—their average diet quality score was only 44 out of 100, meaning they’re eating less than half as healthy as nutrition experts recommend. Surprisingly, there was no direct connection between overall diet quality and GPA. This means that just eating a generally healthy diet didn’t automatically lead to better grades.

However, when researchers looked at specific foods, they found important patterns. Students with high GPAs ate significantly more protein than students with lower grades. This was one of the clearest connections found in the study. The difference was statistically significant, meaning it’s unlikely to be due to chance.

Another important finding involved plant-based protein (foods like beans, nuts, and tofu). Students whose parents had gone to college ate more plant-based protein compared to first-generation college students. This suggests that family background and resources might influence what students eat.

Several other patterns emerged from the data. Students living independently had lower protein intake than those living with family, suggesting that living at home might help with eating better. Students who didn’t have jobs ate more dairy products than those who worked, possibly because they had more time to prepare meals or eat in dining halls. Gender differences also appeared in specific dietary components, though the study didn’t detail exactly which foods differed between men and women. These findings suggest that practical life factors—where you live, whether you work, and your family background—significantly influence what you eat.

This study adds to growing research showing that college students generally eat poorly. Previous research has noted that college is a time when eating habits often get worse due to stress, busy schedules, and limited budgets. This study confirms that pattern and goes further by showing that specific nutrients like protein may matter more than overall diet quality for academic performance. The finding that family background affects eating habits aligns with other research showing that first-generation college students often face different challenges and resources than their peers.

Several important limitations should be considered. First, students reported their own grades and eating habits, which might not be completely accurate—people sometimes remember things differently or answer questions in ways they think sound good. Second, the study only looked at students at one moment in time, so we can’t tell if eating better actually leads to better grades or if students who do well in school happen to eat better for other reasons. Third, the students studied were mostly white and from families where parents went to college, so these results might not apply to all college students. Fourth, the study didn’t measure other important factors that affect grades, like how much students study, sleep, or stress. Finally, the study can only show connections between things, not prove that one causes the other.

The Bottom Line

Based on this research, college students should consider eating more protein, especially from plant-based sources like beans, lentils, nuts, and seeds. This appears to be associated with better academic performance. However, this is a moderate-strength recommendation because the study shows a connection rather than proof of cause-and-effect. Students should also focus on improving overall diet quality by following the U.S. Dietary Guidelines, which recommend plenty of vegetables, fruits, whole grains, and lean proteins. If you live independently or work while in school, pay special attention to meal planning and preparation, as these factors seem to affect eating quality.

All college students should care about this research, but especially those who are struggling academically and want to try different approaches to improve. First-generation college students might benefit from learning about plant-based protein sources, as the study suggests they eat less of these foods. Students living independently or working while in school should prioritize nutrition planning since these situations seem to make healthy eating harder. However, remember that while diet may help with grades, it’s not the only factor—studying, sleep, and stress management matter too.

You probably won’t see changes in your grades immediately after eating better. Nutrition typically works gradually to support brain function and overall health. You might notice improvements in energy, focus, and mood within a few weeks of eating more protein and healthier foods. Academic benefits might take longer to appear—possibly several weeks to a semester—as better nutrition supports brain health and concentration over time.

Want to Apply This Research?

  • Track your daily protein intake (in grams) and note which sources you’re eating—animal-based (meat, dairy, eggs) versus plant-based (beans, nuts, seeds, tofu). Aim to gradually increase plant-based protein sources. Also track your energy levels and focus during study sessions to see if better nutrition correlates with better concentration.
  • Set a specific goal like ’eat one plant-based protein source daily’ or ‘include protein at every meal.’ Use the app to log meals and get reminders to include protein-rich foods. If you live independently or work while studying, use the app’s meal planning feature to prepare healthy meals in advance, making it easier to eat well despite a busy schedule.
  • Weekly, review your protein intake and note any patterns in your energy, focus, or mood. Monthly, check your GPA trend and see if improvements in diet quality correlate with academic performance. Keep a simple log of what you eat and how you feel to identify which foods help you concentrate best. Share this data with a campus nutritionist if available for personalized advice.

This research shows a connection between certain eating patterns and academic performance in college students, but it does not prove that changing your diet will improve your grades. This study was observational and cannot establish cause-and-effect relationships. Individual results vary greatly based on many factors including study habits, sleep, stress, and genetics. Before making significant dietary changes, especially if you have food allergies, intolerances, or medical conditions, consult with a healthcare provider or registered dietitian. This information is for educational purposes and should not replace professional medical or nutritional advice. If you’re struggling academically or with your health, speak with a campus counselor, academic advisor, or healthcare provider for comprehensive support.