Best Cheap High-Protein Foods in UK Supermarkets

Why Protein Matters on a Budget Diet

Protein is the most important macronutrient for body composition. It preserves muscle mass during a calorie deficit, keeps you full for longer than carbohydrates or fat, and has the highest thermic effect — meaning your body burns roughly 25–30% of protein calories just digesting it. For weight loss or muscle gain, aiming for 1.6–2.2 g of protein per kilogram of bodyweight is backed by strong research evidence.

The challenge is that many high-protein foods — premium steak, smoked salmon, protein bars — are expensive. But UK supermarkets stock a surprising range of genuinely cheap protein sources that rival expensive options on a per-gram basis. The key is knowing which items to look for.

Top Cheap Protein Foods Ranked by Protein per Penny

The following list ranks common UK supermarket protein foods by grams of protein per penny spent (approximate Aldi/Tesco own-brand prices as of 2025):

• Eggs (12-pack, ~£2.80): ~6.3 g protein per egg, ~2.7 g per penny. One of the cheapest protein sources available anywhere.
• Tinned tuna in spring water (~65p per 145 g tin): ~25 g protein per tin, ~3.8 g per penny. Outstanding value and zero cooking required.
• Tinned sardines in brine (~55p per tin): ~22 g protein per tin, ~4 g per penny. Often overlooked but among the best value proteins in any UK supermarket.
• Chicken breast (frozen, 1 kg, ~£3.50): ~31 g protein per 100 g, ~2.2 g per penny. Buying frozen rather than fresh cuts the cost significantly.
• Dried red lentils (500 g, ~£0.75): ~24 g protein per 100 g dry, ~3.2 g per penny. Excellent plant-based protein with the bonus of fibre and iron.
• 0% fat Greek yogurt (500 g tub, ~£1.20): ~10 g protein per 100 g, ~2.1 g per penny. Versatile for breakfast and snacks.
• Low-fat cottage cheese (300 g, ~£1.00): ~12 g protein per 100 g, ~1.8 g per penny. Often underrated but genuinely filling.
• Frozen turkey mince (500 g, ~£2.00): ~29 g protein per 100 g, ~1.8 g per penny. Leaner than beef mince and cheaper than chicken breast.
• Tinned chickpeas (400 g, ~£0.55): ~7 g protein per 100 g drained, ~1.3 g per penny. Brilliant bulking ingredient for soups, curries, and salads.
• Skimmed milk (2 L, ~£1.10): ~3.5 g protein per 100 ml, ~1.6 g per penny. Easy source of protein to add to oats, smoothies, and coffee.

How to Hit 150g of Protein for Under £3 a Day

A practical daily structure using the cheapest options: 3 eggs at breakfast (19 g protein, ~70p) + 1 tin of tuna at lunch (25 g protein, 65p) + 200 g frozen chicken breast at dinner (62 g protein, 70p) + 200 g 0% Greek yogurt as a snack (20 g protein, 48p) + 200 ml skimmed milk in oats (7 g protein, 11p) = 133 g protein for approximately £2.64.

Adding a tin of sardines (~55p) or a 200 g pot of cottage cheese (~67p) bridges the remaining gap to 150 g+ total. This approach keeps total protein spend below £3.20 per day — competitive with a protein supplement on a per-gram basis and far more nutritious.

Cheap Protein Foods to Avoid

Not all budget protein claims hold up. Protein bars often cost 80p–£2 per bar for 20 g of protein — expensive per gram compared to tinned tuna or eggs. Deli meats such as ham and processed chicken slices are moderately priced but often high in sodium and only 12–15 g protein per 100 g. Baked beans are cheap but only 5 g protein per 100 g, which makes them poor value as a protein source (excellent as a carb and fibre source, however).

The sweet spot is whole or minimally processed protein foods: eggs, tinned fish, frozen chicken and turkey, low-fat dairy, and legumes. These provide the best combination of protein density, nutritional quality, and cost.

Shopping Tips by Supermarket

Aldi and Lidl consistently win on price for eggs, tinned fish, and own-brand chicken. Aldi's Specially Selected range sometimes offers better cuts for special occasions, but the standard own-brand chicken and eggs are just as nutritious as premium alternatives. Tesco Clubcard Prices frequently bring chicken breast and salmon to competitive prices — worth checking weekly. Asda and Morrisons own-brand tinned tuna and sardines match Aldi pricing and are worth buying in bulk.

Buying frozen over fresh saves 20–40% on chicken, turkey, and prawns with zero nutritional cost. Buying tinned fish by the multipack (4–6 tins) is consistently cheaper per tin than buying individually. Use our free meal plan generator to build a high-protein week around your chosen supermarket.