Protein Sources Ranked by Value: Best Protein per Pound in the UK

Hitting 160–180g of protein per day is much easier when you know which foods give you the most protein per penny. This guide ranks the best value protein sources available at UK supermarkets.

How to Compare Protein Sources

The metric that matters is cost per gram of protein — not cost per 100g of food or per package. To calculate it:

Cost per gram of protein = (price in pence) ÷ (grams of protein in the package)

For example, a 400g tin of tuna at £1.20 containing 80g of protein = 1.5p per gram of protein. A chicken breast at £3.50 for 600g (containing 120g of protein) = 2.9p per gram.

Note: prices fluctuate significantly and vary between retailers. These rankings use approximate 2026 Aldi/Lidl/Tesco prices.

Tier 1: Best Value (under 2p per gram of protein)

Eggs

One of the most complete protein sources available. A 15-pack of large eggs at Aldi (~£2.49) contains roughly 90g of protein — approximately 2.8p/g. Own-brand medium eggs are often cheaper.

Eggs are also exceptionally versatile and provide fat-soluble vitamins and choline.

Canned Tuna (in brine)

Own-brand canned tuna (in brine, not oil) is typically 63–70g of tuna per 145g drained. A 4-pack at Aldi for ~£2.20 provides roughly 200g protein — approximately 1.1p/g. Exceptional value.

Chicken Breast Mince

A relatively recent mainstream option. Own-brand chicken mince from Tesco or Morrisons is typically £3.50–4.00/kg with around 200g protein per kg — approximately 1.75–2p/g. Ideal for bolognese, mince dishes, and curries.

Whey Protein Powder

At £25 for a 1kg bag of MyProtein Impact Whey (80% protein = 800g protein), this is approximately 3.1p/g. Not technically food, but nutritionally competitive and extremely convenient.

Tier 2: Good Value (2–3p per gram of protein)

Chicken Breast (own brand)

The classic cutting food. Own-brand chicken breast at Aldi or Lidl comes in around £4–5/kg with ~200g protein per kg = 2–2.5p/g. Widely available, versatile, and very lean.

Cottage Cheese (0% fat)

Own-brand fat-free cottage cheese at Tesco (500g, ~50g protein) comes in around £1.20–1.50. That's approximately 2.4–3p/g. Also provides casein protein (slow-digesting) and calcium.

Turkey Mince (5% fat)

Turkey mince is often overlooked. Own-brand 500g packs at around £2.50–3.00 with 90–100g protein = approximately 2.5–3p/g. Works anywhere you'd use beef mince.

Canned Mackerel / Sardines

Oily fish with excellent omega-3 content. Significantly cheaper than fresh fish. Mackerel in brine, 4-pack at Aldi for around £2.50 with roughly 100g protein = approximately 2.5p/g.

Tier 3: Reasonable Value (3–5p per gram of protein)

Chicken Thighs

Cheaper cut than breast, slightly more fat, just as much protein. Around £3–4/kg boneless, with ~180–200g protein per kg = approximately 1.5–2.2p/g actually — often better value than breast.

Greek Yogurt (0%, own brand)

Aldi/Lidl own-brand 0% Greek-style yogurt at ~£1.00–1.20/kg with ~100g protein per kg = approximately 1–1.2p/g. Excellent value and very satisfying.

Beef Mince (5% fat)

More expensive than chicken but provides iron, zinc, and creatine. Own-brand 5% fat beef mince at ~£5–6/kg with ~200g protein/kg = approximately 2.5–3p/g.

What to Avoid

Deli meats and processed meat: Often high in sodium, low in actual protein per weight, and expensive per gram. Ham slices, chorizo, and similar processed meats are poor value protein sources.

Protein bars: Typically 3–8p/g of protein and expensive for what they are. Useful as a convenience item, not as a primary protein source.

Key Takeaways

• Rank protein sources by cost per gram, not cost per package
• Canned tuna, eggs, chicken breast mince, and Greek yogurt offer the best value in UK supermarkets
• Aldi and Lidl own-brand products consistently outperform branded alternatives at dramatically lower cost
• Turkey mince, cottage cheese, and canned oily fish are underrated high-value options
• Protein powder is a cost-effective supplement but works alongside, not instead of, whole food protein sources