Hitting your protein target is easier when you know which foods actually deliver, how they compare on cost, and which ones fit into real UK meals rather than bodybuilder meal-prep. This guide covers the main protein sources available in UK supermarkets, ranked by protein content and cost-efficiency, with practical notes on how to use each one.
How to read the tables
All figures are per 100g of the food as typically purchased or prepared. Protein content varies between brands and cuts — these are representative averages. Cost per 25g of protein is based on approximate UK supermarket prices in 2026 and will vary by retailer and whether you buy own-brand or premium.
Meat and poultry
| Food | Protein per 100g | Approx cost per 25g protein |
|---|---|---|
| Chicken breast (cooked) | 31g | £0.60–0.90 |
| Turkey mince (cooked) | 29g | £0.55–0.85 |
| Lean beef mince (cooked) | 26g | £0.80–1.20 |
| Pork loin (cooked) | 29g | £0.65–0.95 |
| Lamb mince (cooked) | 25g | £1.00–1.40 |
Chicken breast is the most protein-dense and cost-efficient meat available in UK supermarkets. Buying in bulk (1kg+ packs) and freezing significantly reduces the cost per portion. Turkey mince is an underrated alternative — slightly cheaper than beef, very lean, and works in almost any recipe that calls for beef mince.
Fish and seafood
| Food | Protein per 100g | Approx cost per 25g protein |
|---|---|---|
| Tinned tuna (in water) | 25g | £0.40–0.65 |
| Tinned salmon | 22g | £0.55–0.80 |
| Cod fillet (cooked) | 23g | £0.70–1.00 |
| Salmon fillet (cooked) | 25g | £0.90–1.30 |
| Prawns (cooked) | 24g | £0.75–1.10 |
| Mackerel (tinned) | 19g | £0.50–0.75 |
Tinned tuna is the single cheapest protein source available in UK supermarkets per gram of protein — often cheaper than chicken breast. Own-brand tuna in water from major supermarkets delivers excellent value. Tinned mackerel is also extremely cost-effective and provides omega-3 fatty acids alongside the protein. Fresh fish is more expensive but still competitive with equivalent cuts of meat.
Eggs and dairy
| Food | Protein per 100g | Approx cost per 25g protein |
|---|---|---|
| Eggs (whole) | 13g | £0.50–0.80 |
| Greek yoghurt (full fat) | 10g | £0.70–1.00 |
| Cottage cheese | 11g | £0.65–0.90 |
| Quark | 11g | £0.60–0.85 |
| Cheddar cheese | 25g | £0.80–1.10 |
| Skyr (Icelandic yoghurt) | 11g | £0.75–1.00 |
Eggs are an outstanding protein source — complete amino acid profile, highly bioavailable, and extremely versatile. Two large eggs provide around 13g of protein for under 50p in most UK supermarkets. Greek yoghurt, cottage cheese and quark all provide moderate protein with excellent satiety and work well as snacks or breakfast bases. Cheese is high in protein but also high in fat and calories — good for flavour in small amounts, less ideal as a primary protein source.
Plant-based protein sources
| Food | Protein per 100g | Notes |
|---|---|---|
| Edamame (cooked) | 11g | Complete protein, widely available frozen |
| Tofu (firm) | 8–17g (varies by brand) | Check label — protein varies significantly |
| Tempeh | 19g | Higher protein than tofu, fermented |
| Red lentils (cooked) | 9g | Very cheap, high in fibre |
| Chickpeas (cooked/tinned) | 8g | Versatile, good fibre |
| Quorn mince | 14g | UK staple, mycoprotein |
| Quorn pieces | 14g | Lower fat than meat equivalent |
| Edamame pasta | 24g | Very high protein, widely available |
Plant proteins generally provide lower protein density than animal sources and often come packaged with more carbohydrates, which matters when you are trying to hit protein targets within a calorie deficit. The exception is edamame pasta and similar high-protein pasta products, which can be surprisingly effective. For vegetarians and vegans, combining different plant proteins across the day ensures a complete amino acid profile — lentils and rice, beans and corn, for example.
When food is not enough: protein supplements
If you are consistently 30g or more below your daily protein target through food alone, a quality protein supplement fills the gap efficiently. Whey concentrate is the most cost-effective option for those who consume dairy — at £0.40–0.70 per 25g of protein, it is cheaper than almost any food source.
Practical tips for hitting protein targets
- Anchor every meal around protein. Decide on the protein source first, then build the rest of the meal around it.
- Batch cook protein sources weekly. Cooked chicken breast, hard-boiled eggs, and a pot of lentils in the fridge make hitting your target through the week much easier.
- Use high-protein snacks deliberately. Greek yoghurt, cottage cheese, edamame, a boiled egg — these add 10–15g of protein per snack without requiring a full meal.
- Swap like for like where possible. Skyr instead of regular yoghurt, edamame pasta instead of regular pasta, Greek yoghurt instead of cream in sauces — these swaps add protein without changing your eating pattern significantly.
- Read labels on processed products. Some foods that feel protein-rich (protein bars, protein yoghurts, high-protein cereals) are much lower in protein than fresh sources and significantly higher in added ingredients. Compare per 100g, not per serving.
Sources: McCance and Widdowson's Composition of Foods (Public Health England), NHS Eatwell Guide, British Dietetic Association. UK supermarket price data correct at July 2026 — prices vary by retailer. This article is for general educational purposes only.