Protein Value Comparator
Compare protein foods side by side by calories, protein per serving and estimated cost per 25 g or 30 g of protein.
Protein Value Comparator
Compare protein sources by calories, protein per serving, and estimated cost per 30g of protein. Prices are representative UK supermarket ranges checked 2026-07-14, not live pricing — see the note below the table.
| Food | Typical serving | Protein | Calories | Cost per serving | Cost per 30g protein |
|---|---|---|---|---|---|
| Chicken breast (raw) | a typical 150g raw fillet | 33.8g | 180 kcal | 68p-£1.05 | 60p-93p |
| Greek yogurt (0% or low-fat) | a 200g pot | 20g | 146 kcal | 46p-76p | 69p-£1.14 |
| Tinned tuna in spring water | one 145g tin (about 102g drained) | 26.5g | 119 kcal | 65p-£1.31 | 74p-£1.48 |
| Eggs, large | 2 large eggs (~58g each) | 14.6g | 166 kcal | 58p-75p | £1.19-£1.55 |
Cost ranges are representative, not live prices: they reflect typical own-brand to mid-range UK supermarket pricing checked against Tesco and Aldi listings on 2026-07-14. Actual prices vary by retailer, pack size, brand and promotion. Nutrition figures are based on UK CoFID and USDA FoodData Central reference data, the same dataset used to calculate every recipe on this site.
What the comparison measures
Price per kilogram is a poor way to compare protein, because foods carry very different amounts of it. This tool divides cost by protein, so it shows what you actually pay for a useful serving.
Nutrition per 100 g comes from the same reference dataset used for every recipe on the site. Prices are representative UK supermarket ranges, own-brand to mid-range, checked on 2026-07-14, and are priced as sold, for example raw chicken rather than cooked.
How to use it
Pick up to four foods and a protein target of 25 g or 30 g. The table sorts them from cheapest to dearest for that target, and shows calories alongside so a cheap source that costs a lot of calories is easy to spot.
Prices vary by retailer, pack size, brand and promotion, so use it for relative comparison between foods rather than as a quote.
What the data shows
- Of the 14 foods in the tool, the cheapest way to buy 30 g of protein is lentils, cooked, at about 27p-50p.
- The dearest source in the list costs roughly 4 times as much for the same 30 g, which is why swapping even one or two foods in a week's shop changes the bill.
Common questions
Where do the prices come from?
They are representative ranges checked against UK supermarket listings on 2026-07-14, not a live feed. They are meant to show which foods are generally better value, not today's exact price.
Why is cost per 30 g of protein better than cost per kg?
Because 1 kg of one food can hold several times the protein of 1 kg of another. Comparing the cost of the protein itself puts them on the same footing.
Is the cheapest option always the best choice?
No. Calories, fibre, how well you tolerate a food and whether you will actually eat it all matter too. Use the cost view to find good options, then build variety around them.
Related
General planning estimates only, not medical or dietary advice. Speak to a GP or registered dietitian about clinical needs.