Everyday Tesco staples ranked by protein density, plus selected branded examples.
Selected Tesco own-brand examples from product records held in our site data, ranked by protein per 100 calories. Values and availability can change; check the current pack and retailer. Photos appear only where a barcode match is confirmed in Open Food Facts.
| # | Food | Protein / 100 kcal | Reference protein |
|---|---|---|---|
| 1 | Tinned tuna (in spring water) Fish | 23.1g | 25g / 100g |
| 2 | Chicken breast Poultry | 20.9g | 23g / 100g |
| 3 | Low-fat cottage cheese Dairy | 16.7g | 12g / 100g |
| 4 | Tinned pink salmon Fish | 15.5g | 22g / 100g |
| 5 | Lean beef mince (5% fat) Meat | 15.3g | 21g / 100g |
| 6 | Turkey mince Poultry | 14g | 20g / 100g |
| 7 | Natural Greek-style yoghurt Dairy | 9.3g | 9g / 100g |
| 8 | Large eggs Eggs | 8.7g | 12.5g / 100g |
| 9 | Red split lentils (dried) Legumes | 7.3g | 24g / 100g |
| 10 | Tinned chickpeas Legumes | 5.8g | 7g / 100g |
| 11 | Whole milk Dairy | 5.3g | 3.4g / 100ml |
| 12 | Porridge oats Grains | 3g | 11g / 100g |
Staple figures are estimates, not current product labels or prices. Check the current pack for the specific brand and preparation.
The most protein-dense generic staple at Tesco is tinned tuna (in spring water), at about 23.1g of protein per 100 calories. A real day mixes a few sources for variety — set your own target with the macro calculator.
Food tip: For fat loss, start with the portion you actually eat and include oils, sauces and extras. The label gives you a starting point.
Check your portion and work out your daily target. FoodSussed adds label scanning, calorie and protein tracking, and a built-in Coach for fat loss or muscle gain.
FoodSussed is being built for Ireland and the UK. The Android app is coming soon.
Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
Tinned tuna (in spring water), at about 23.1g of protein per 100 calories. See the full ranked table above.
We compare 12 everyday high-protein staples stocked at Tesco, covering poultry, meat, fish, dairy, eggs, legumes and grains, ranked by protein per 100 calories.
They're selected from product records held in our site data, not fetched live. Values and availability can change, so check the current pack and retailer. Photos appear only where a barcode match is confirmed in Open Food Facts.
