~2B
People lacking key micronutrients
Around 2 billion people lack essential vitamins and minerals such as iron, zinc, iodine and vitamin A.
Source: WHO
High protein foods
A UK list of the best high protein foods per 100 g — meat, fish, dairy, vegetarian and budget picks — and how much protein you actually need.
Protein in numbers
0.75 g
protein per kg body weight a day — the UK adult reference intake
~56 g
a day for an average man; about 45 g for an average woman
1.2–1.6 g/kg
may help older adults and people strength training
20–30 g
per meal is a practical target for most adults
High protein foods per 100 g (UK list)
| Food | Protein | Notes |
|---|---|---|
| Chicken breast (cooked) | 31 g | Lean, versatile |
| Tuna, tinned in water | 25 g | Budget friendly |
| Turkey mince (lean) | 22 g | Swap for beef mince |
| Salmon fillet | 22 g | Also omega-3 |
| Cheddar cheese | 25 g | High in saturated fat — small portions |
| Tofu (firm) | 12–15 g | Vegan, calcium-set types add calcium |
| Eggs | 13 g | About 7 g per large egg |
| Greek-style yoghurt (0% fat) | 10 g | Breakfast or snack |
| Cottage cheese | 11 g | Low fat |
| Lentils (cooked) | 9 g | Plus fibre and iron |
| Chickpeas / baked beans | 5–7 g | Cheap store-cupboard protein |
| Peanuts / almonds | 21–25 g | Energy dense — a small handful |
Vegetarian and vegan protein
Beans, lentils & peas
Count towards your 5 A Day and are cheap and high in fibre.
Tofu, tempeh & edamame
Complete plant proteins; edamame has ~11 g per 100 g.
Quorn / mycoprotein
Around 14 g protein per 100 g and low in saturated fat.
Nuts & seeds
Add to porridge, salads or yoghurt for an easy boost.
Budget high protein picks from UK supermarkets
- Tins of tuna, sardines and mackerel
- Eggs — around 20–30p each
- Dried or tinned lentils, chickpeas and baked beans (reduced sugar and salt)
- Frozen chicken breast and turkey mince
- Large tubs of plain yoghurt and cottage cheese
- Supermarket own-brand peanut butter (no added sugar)
Tip
Spread protein across the day — eggs or yoghurt at breakfast, beans or fish at lunch, and a palm-sized portion at dinner — rather than one big serving.
World health facts
All facts30%
Women 15–49 with anaemia
Nearly a third of women of reproductive age are anaemic, often due to iron deficiency.
Source: WHO 2023
40%
Young children with anaemia
About 40% of children aged 6–59 months worldwide have anaemia.
Source: WHO 2023
~1B
People low in vitamin D
Around a billion people are vitamin D deficient — common in the Middle East despite the sun, due to covered skin and indoor life.
Source: Nutrients reviews
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Questions people ask
What food is highest in protein?
Per 100 g, lean meats like cooked chicken breast (about 31 g), tinned tuna (about 25 g), hard cheese and nuts are among the highest. Lentils and tofu are the best plant options per calorie.
How much protein do I need a day in the UK?
The UK reference intake is 0.75 g per kg of body weight — about 56 g for men and 45 g for women. Older adults and active people may benefit from more.
Is too much protein bad for you?
For healthy people, moderately high intakes are generally safe. People with kidney disease should follow medical advice. Choose lean and plant proteins and limit processed meat.
Sources
- • NHS: Protein and the Eatwell Guide
- • British Dietetic Association (BDA) Protein fact sheet
- • UK Reference Nutrient Intake (0.75 g/kg)
- • McCance & Widdowson's Composition of Foods
General information based on UK public health sources, not medical advice. Speak to your GP or a registered dietitian before major diet changes, especially if you are pregnant, have a health condition or take medication.