Protein comparison
Benefits of protein
Protein is essential for building and repairing muscle, supporting the immune system, and keeping you feeling full throughout the day. Whether you eat meat, follow a vegetarian diet or eat entirely plant-based, there are plenty of excellent sources to choose from.
Animal-based proteins
Proteins from meat, fish and eggs are considered “complete” proteins, meaning they contain all nine essential amino acids in the right proportions. Chicken breast is one of the leanest, most protein-dense foods available, offering around 31g of protein per 100g when cooked. Turkey has a similar protein profile and is slightly leaner and lower in calories.
Beef, particularly lean cuts such as sirloin or topside, provides roughly 26–28g of protein per 100g, along with iron and B12. Lean minced beef is a versatile staple for bolognese, cottage pie and meatballs.
Tuna is arguably the best of the high-protein fish, with around 30g per 100g in tinned form. It’s also affordable and convenient. Salmon and mackerel offer slightly less protein but more heart-healthy omega-3 fatty acids which are beneficial. Cod and haddock are also excellent lean choices, and share tuna’s popularity.
Eggs really punch above their weight, with a large egg containing around 6–7g of a highly bioavailable protein.
Dairy protein
Greek yoghurt and Cottage cheese have around 10g of protein per 100g and are both low in fat.
Cheddar and other hard cheeses offer around 25g per 100g, though their fat and sodium content means portion size matters.
Paneer, a staple of South Asian cooking, offers around 18–20g per 100g and holds its shape beautifully when cooked, making it a satisfying centrepiece for a vegetarian meal.
Vegan protein
Quorn and similar mycoprotein products are increasingly popular in Britain, typically providing 12–14g of protein per 100g. Use it as a meat substitute in curries, stir-fries, and pasta dishes.
Lentils, chickpeas and black beans are among the finest plant protein sources, providing around 7-9g per 100g when cooked, along with fibre and folate. Red lentils are great in soups, salads and stews, and chickpeas can be enjoyed as hummus.
Edamame (young soya beans) punch well above their weight at around 11g per 100g, and are one of the few complete plant proteins. Tofu and tempeh, also derived from soya, offer 8g and 19g respectively.
Among grains, quinoa stands out as a complete protein at around 4g per 100g cooked, and works well as a rice alternative or salad base. Oats offer around 13g per 100g dry weight and make a solid high-protein breakfast, especially when paired with nut butter or seeds.
| Food | Protein per 100g (g) | Portion Size (g) | Protein per Portion (g) | Calories per Portion (kcal) | Fat per Portion (g) | Carbs per Portion (g) | Fibre per Portion (g) |
|---|---|---|---|---|---|---|---|
| Chicken | 31 | 150 | 46.5 | 248 | 5.4 | 0 | 0 |
| Beef | 26 | 150 | 39 | 375 | 22.5 | 0 | 0 |
| Salmon | 25 | 150 | 37.5 | 420 | 27 | 0 | 0 |
| Almonds | 21 | 30 | 6.3 | 52 | 4.5 | 1.8 | 1.1 |
| Eggs | 13 | 120 | 15.6 | 172 | 12 | 0.8 | 0 |
| Chickpeas | 9 | 150 | 13.5 | 273 | 4.5 | 45 | 12 |
| Lentils | 9 | 150 | 13.5 | 260 | 0.9 | 45 | 12 |
| Tofu | 8 | 150 | 12 | 180 | 9 | 3.3 | 0.6 |
| Quinoa | 4 | 185 | 7.4 | 411 | 6.5 | 72.2 | 9.3 |
| Wholegrain rice | 2.6 | 185 | 4.8 | 400 | 3.3 | 83.3 | 6.5 |
Daily protein requirements
The UK’s recommended nutrient intake (RNI) for protein is 0.75g per kilogramme of body weight per day for healthy adults. For a person weighing 70kg, that works out to roughly 52g of protein daily.
This figure represents the minimum needed to avoid deficiency, but research increasingly advocates higher intakes to achieve maximum benefits.
Active people and older adults require somewhere between 1.2g and 2.0g per kilo of body weight. At this level, the body has sufficient amino acids to repair muscle tissue effectively and promote mobility.