Calories and protein in common UK foods
A practical reference for approximate calories and protein in common UK foods, with guidance on checking labels.
FuelTrain provides general educational information, not medical advice. We use recognised UK public-health sources, avoid guaranteed results and clearly separate estimates from facts.
Food values vary by brand, cooking method and serving size. Use this as a rough comparison, then check the label or database entry for the food you actually eat.
1. Common protein foods
Approximate values per typical serving can help you plan, but they are not a substitute for the packet label.
- Cooked chicken breast, 100g: roughly 30g protein
- Tinned tuna in spring water, drained 100g: roughly 24–26g protein
- Two medium eggs: roughly 12–14g protein
- Cottage cheese, 200g: often around 22–28g protein
- Cooked lentils, 200g: often around 16–18g protein
- Semi-skimmed milk, 500ml: roughly 17–18g protein
2. Check the serving size
Labels usually show values per 100g and sometimes per serving. Weigh the portion you use and make sure drained, cooked or dry weights are not being mixed up.
3. Build complete meals
Combine a protein source with vegetables or fruit, a suitable carbohydrate source and some dietary fat. The Eatwell Guide describes the overall balance of a healthy diet rather than a fixed layout for every meal.
Sources and further reading
Last reviewed: 1 August 2026. Nutrition values and recommendations can change; check product labels and current official guidance.
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