Protein is the most important macronutrient for weight loss — and the one most commonly underestimated in standard UK diets. A typical UK dinner of pasta with a tomato sauce delivers maybe 15–20g of protein. A well-chosen high-protein alternative at fewer calories delivers 40–50g. Understanding which foods provide the most protein per calorie and per pound spent transforms how you eat without requiring exotic ingredients or expensive meal kits.
Animal proteins — ranked by protein per 100g
| Food | Protein/100g | Calories/100g | Protein efficiency | Approx UK cost |
|---|---|---|---|---|
| Chicken breast (cooked) | 31g | 165 kcal | ⭐⭐⭐⭐⭐ | ~£2.50/400g |
| Turkey breast (cooked) | 30g | 135 kcal | ⭐⭐⭐⭐⭐ | ~£3.00/400g |
| Canned tuna in water | 25–27g | 95–105 kcal | ⭐⭐⭐⭐⭐ | ~£1.00/tin |
| Salmon fillet | 25g | 208 kcal | ⭐⭐⭐⭐ | ~£2.50/fillet |
| Prawns (cooked) | 21g | 99 kcal | ⭐⭐⭐⭐⭐ | ~£2.00/150g |
| Cod / white fish | 18–22g | 80–100 kcal | ⭐⭐⭐⭐⭐ | ~£2.50/fillet |
| Smoked mackerel | 18g | 268 kcal | ⭐⭐⭐⭐ | ~£2.00/pack |
| Sardines in tomato sauce (tin) | 18g | 170 kcal | ⭐⭐⭐⭐⭐ | ~£0.70/tin |
| Beef mince (lean, 5% fat) | 25g | 171 kcal | ⭐⭐⭐⭐ | ~£3.00/500g |
| Pork loin (cooked) | 29g | 179 kcal | ⭐⭐⭐⭐ | ~£3.50/400g |
| Eggs (per 100g / ~2 medium) | 13g | 147 kcal | ⭐⭐⭐⭐⭐ | ~£0.25/egg |
| Smoked salmon | 18g | 142 kcal | ⭐⭐⭐⭐ | ~£2.50/100g |
Dairy — ranked by protein
| Food | Protein/100g | Calories/100g | Notes |
|---|---|---|---|
| Skyr (Icelandic-style yoghurt) | 11g | 63 kcal | Thick, high protein, widely available in UK supermarkets |
| Greek yoghurt (0% fat) | 10g | 57 kcal | Excellent protein-to-calorie ratio; Fage, Chobani widely available |
| Cottage cheese (full fat) | 11g | 98 kcal | Versatile; high casein content for slow-digesting protein |
| Quark | 11g | 67 kcal | German curd cheese; excellent for high-protein baking |
| Ricotta | 7g | 174 kcal | Lower protein-to-calorie ratio but versatile |
| Parmesan | 32g | 431 kcal | Highest protein hard cheese — use as flavour, not a primary protein source |
| Cheddar (reduced fat) | 24g | 289 kcal | Reasonable protein but higher calorie than dairy alternatives |
Plant proteins — for vegetarians and vegans
| Food | Protein/100g | Calories/100g | Complete protein? |
|---|---|---|---|
| Edamame beans (cooked) | 11g | 121 kcal | ✅ Yes — all essential amino acids |
| Tempeh | 19g | 193 kcal | ✅ Yes — complete protein |
| Tofu (firm) | 8g | 76 kcal | ✅ Yes |
| Red lentils (cooked) | 9g | 116 kcal | ⚠️ Incomplete — combine with rice |
| Chickpeas (cooked) | 9g | 164 kcal | ⚠️ Incomplete |
| Black beans (cooked) | 8g | 132 kcal | ⚠️ Incomplete |
| Pumpkin seeds | 19g | 446 kcal | ⚠️ Good amino profile but high calorie |
| Hemp seeds | 31g | 553 kcal | ✅ Complete — but very high calorie |
| Quinoa (cooked) | 4g | 120 kcal | ✅ Complete — lower protein than grain alternatives |
The most cost-effective protein sources UK
| Food | Cost per 100g protein | Why it’s worth knowing |
|---|---|---|
| Tinned sardines | ~£0.39/100g protein | Cheapest complete protein in UK supermarkets |
| Eggs | ~£0.50/100g protein | Cheapest whole-food protein; zero prep required |
| Tinned tuna | ~£0.55/100g protein | Second cheapest; zero prep; 26g protein per tin |
| Chicken breast (frozen) | ~£0.60/100g protein | Batch cook on Sunday; use all week |
| Cottage cheese | ~£0.65/100g protein | Zero prep; 17g protein per 150g serving |
| Red lentils (dried) | ~£0.25/100g protein | Cheapest plant protein; combine with rice for completeness |
Protein by meal — practical portions
| Meal size | Protein target | Easy combinations |
|---|---|---|
| Breakfast | 25–35g | 3 eggs + cottage cheese / protein shake + Greek yoghurt / overnight oats + protein powder |
| Lunch | 35–50g | 2 tins tuna + beans / 180g chicken + salad / cottage cheese + smoked mackerel |
| Dinner | 35–50g | 160g salmon + veg / 180g chicken stir fry / 200g prawn noodles |
| Snacks | 15–25g | 2 boiled eggs + cottage cheese / Greek yoghurt + protein powder / protein shake |
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Frequently Asked Questions
What is the highest protein food available in UK supermarkets?
Chicken breast is the highest protein per 100g at approximately 31g, with very low fat and calories. Canned tuna in water is a close second at 25–27g with zero preparation. For dairy, parmesan has the highest protein density but is calorie-dense — cottage cheese and Greek yoghurt are more practical everyday choices.
What are cheap high protein foods in the UK?
Tinned sardines (~£0.70/tin, 18g protein per 100g), eggs (~£0.25/egg, 6g protein each), tinned tuna (~£1.00/tin, 26g protein), frozen chicken breast (~£2.50/400g), and red lentils (~£0.90/kg, 9g protein cooked) are the most cost-effective protein sources in UK supermarkets.
Can you get enough protein from plant foods?
Yes, but it requires more planning. The key is combining incomplete plant proteins (legumes + grains = complete), eating larger quantities of protein foods since most plant sources are lower density, or supplementing with a complete plant protein shake. Edamame, tempeh, and tofu are the most convenient complete plant proteins.
Do eggs count as high protein?
Yes — eggs provide 6g of complete protein each with all essential amino acids, at approximately 70 calories. The protein-to-calorie ratio is excellent. Three eggs scrambled provides 18g of protein in less than 5 minutes preparation — one of the best breakfast protein options available.
Related: High Protein Meals UK | How Much Protein Per Day UK | 1200 Calorie Meal Plan UK
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