What are the Best Sources of Protein in the UK?

January 12, 2026 •

3 min read

While the average UK adult already consumes more protein than the recommended daily amount, the quality and variety of sources are vital for optimal health. Understanding what are the best sources of protein in the UK is crucial for tailoring your diet, whether for muscle growth, weight management, or general well-being, to ensure optimal nutrient intake from quality foods.

Quick Summary

This comprehensive guide details the top animal, plant-based, and dairy protein options available in the UK, comparing their nutritional value and discussing their unique health benefits.

Key Points

NHS Guidance: Most UK adults should aim for 0.75g of protein per kg of body weight daily, adjusting for age or activity levels.
Diverse Animal Sources: Lean chicken, turkey, and fish, along with eggs and high-protein dairy like Greek yoghurt, offer excellent complete protein.
Powerful Plant Options: Incorporate plant-based proteins like seitan, tofu, tempeh, lentils, and beans, which are high in protein and fibre.
Affordable Choices: Budget-friendly options in the UK include eggs, lentils, beans, and certain canned fish, offering high nutritional value at a low cost.
Eat for Satiety: Protein promotes fullness, which can help with weight management by reducing overall calorie intake.
Support Older Adults: People over 65 may need to increase their protein intake to 1-1.2g/kg to help maintain muscle mass.
Spread Your Intake: Distributing protein evenly across your meals is more effective for muscle repair and better absorption.

Understanding Your Protein Needs

Protein is a crucial macronutrient made of amino acids, essential for building and repairing body tissues, producing hormones, and supporting immune function. In the UK, the NHS and British Heart Foundation recommend a daily intake of 0.75g of protein per kilogram of body weight for most adults. This equates to approximately 45g for an average woman (60kg) and 55g for an average man (75kg).

However, specific needs can vary. For example, older adults and those engaging in regular, intense exercise often require higher protein levels. Spreading your protein intake throughout the day is also more effective for muscle synthesis and repair than consuming it all in one sitting.

Top Animal-Based Protein Sources

Animal products are known for being 'complete' proteins, containing all nine essential amino acids needed by the body.

Poultry

Chicken breast: A classic choice, chicken breast is lean and one of the highest protein-per-gram options available. A 100g serving offers around 27g of protein.
Turkey breast: Very similar to chicken, providing about 26g of protein per 100g, making it another excellent lean option.

Fish and Seafood

Tuna: Canned or fresh, tuna is a fantastic, high-protein fish, with approximately 25g per 100g.
Salmon: An oily fish rich in protein (around 25g per 100g) and beneficial omega-3 fatty acids.
Cod/Haddock: Lean white fish options that are high in protein and readily available.

Eggs and Dairy

Eggs: Highly versatile and a complete protein source, offering about 7g per egg.
Greek Yoghurt: A thick, creamy yoghurt that provides around 10g of protein per 100g.
Cottage Cheese: A low-fat, high-protein soft cheese that is excellent for snacking or adding to meals.

The Best Plant-Based Protein Alternatives

With the UK plant protein market growing significantly, there has never been a better time to explore vegetarian and vegan options.

Legumes, Pulses, and Grains

Lentils and Beans: Extremely versatile, affordable, and high in both protein and fibre. Red lentils offer approximately 7g of protein per 100g when cooked.
Chickpeas: A staple in many diets, chickpeas provide about 6.7g of protein per 100g.
Edamame: These young soybeans are a great snack, containing roughly 11g of protein per 100g.
Quinoa: A complete plant-based protein, offering about 4.3g per 100g when cooked.

Soy Products

Tofu and Tempeh: Made from soybeans, both are complete protein sources. Tofu has around 8g per 100g, while tempeh, being fermented, is denser with about 19g.
Soya Drinks: When fortified, these are an excellent milk alternative, providing a decent protein boost.

Nuts and Seeds

Peanut Butter: A great source of protein, especially natural versions with no added sugar or salt, providing 26g per 100g.
Nuts and Seeds: A handful of nuts or seeds makes for a protein-rich snack. Nuts like almonds and walnuts, and seeds like pumpkin and sunflower seeds, are great additions to many dishes.

Comparison of UK Protein Sources

To help you decide, here is a comparison of some popular protein options based on data available in the UK.


Source	Type	Protein (g per 100g)	Notes
Chicken Breast	Animal	27	Lean, low-calorie, and versatile.
Salmon Fillet	Animal	25	Good source of omega-3 fatty acids.
Greek Yoghurt	Dairy	10-15	Varies by fat content; 0% fat version is highest.
Eggs	Animal	13	Complete protein, easy to prepare.
Lentils	Plant-Based	7 (cooked)	Affordable, high in fibre and minerals.
Tofu	Plant-Based	8	Versatile, complete protein source.
Seitan	Plant-Based	75	Very high protein content, meat substitute.
Peanut Butter	Plant-Based	26	Good source of protein and healthy fats.
Cottage Cheese	Dairy	11	Low in calories, excellent for snacks.

Conclusion

From lean meats and fish to the burgeoning world of plant-based options, the UK offers a vast array of high-quality protein sources to fit any dietary need or preference. While animal products provide complete proteins, a well-planned diet rich in diverse plant-based sources can easily meet all your amino acid requirements. Focusing on variety and including affordable, nutrient-dense options like eggs and pulses ensures you maintain a healthy, balanced diet. For comprehensive UK dietary guidance, refer to The NHS Eatwell Guide.

Frequently Asked Questions

For an average healthy adult in the UK, the recommended daily protein intake is 0.75g per kilogram of body weight. This is approximately 45g for women and 55g for men.

Not necessarily. While most plant proteins are 'incomplete,' containing lower levels of one or more essential amino acids, combining a variety of them throughout the day can easily provide all the essential amino acids needed for health.

Some of the most cost-effective protein sources in the UK include eggs, pulses (lentils, chickpeas, and beans), certain types of canned fish like tuna, and affordable dairy products like cottage cheese.

Protein shakes are not essential for muscle growth, though they can be a convenient supplement. Most individuals can achieve their protein goals through a diet of whole foods, which also provide a wider range of micronutrients.

High-protein breakfast ideas include eggs on wholegrain toast, Greek yoghurt with nuts and seeds, or porridge made with milk and fortified with nuts.

Yes, older adults are advised to increase their daily protein intake to between 1 and 1.2g per kg of body weight to help maintain muscle mass and strength, and to combat age-related muscle loss.

Absolutely. By eating a varied diet that includes different legumes, soy products, nuts, and seeds, vegans can easily obtain all the essential amino acids necessary for a healthy diet.