Short answer: Good sources of protein include meat, fish, eggs, dairy, tofu, lentils and beans. The table below shows how much protein a typical portion gives you, so it's easier to see where your protein comes from.
How much protein do you need?
The British Heart Foundation (BHF) gives 0.75 g of protein per kilo of body weight per day for an adult at a healthy weight. That is about 45 g a day for a 60 kg woman and 55 g a day for a 75 kg man. People over 65 are advised to eat about 1 g to 1.2 g per kilo. The BHF notes that regularly eating a lot more than this, above 2 g per kilo a day, can put strain on the kidneys, especially if you already have kidney problems.
High protein foods: how much protein in a portion?
| Food | Portion | Protein |
|---|---|---|
| Meat, fish or poultry | 100 g | 30 g |
| Egg | 1 egg | 7 g |
| Cheese | 30 g | 8 g |
| Cottage cheese | 60 g | 8 g |
| 0% Greek yoghurt | 150 g | 15 g |
| Skyr yoghurt | 150 g | 13.5 g |
| Low-fat plain yoghurt | 150 g | 8 g |
| Milk | 200 ml | 7 g |
| Soy drink | 200 ml | 7 g |
| Tofu | 100 g | 8 g |
| Cooked lentils or beans | 100 g | 8 g |
| Baked beans | 200 g | 10 g |
The amounts are rounded and will vary between products, so check the label for the exact figure.
Animal or plant protein?
Animal foods contain all the essential amino acids, and so do soy, quinoa and Quorn. Other plant foods lack some of them, which is why animal protein is sometimes called a "complete protein". Eating a variety of plant proteins across the day covers your needs, so a vegetarian diet doesn't automatically mean a protein shortfall. Lentils, beans and tofu make it easy to have a meat-free day, and you'll find more ideas in our high protein vegetarian meals.
How to fit more protein into your day
You don't have to overhaul your diet. Start with one good protein source in each meal, and use the table above as a guide. For ideas, see our high protein breakfast ideas, high protein lunch ideas and high protein dinner ideas.
Frequently asked questions
Which foods are highest in protein? Per portion, meat, fish and poultry give the most in the table above, with about 30 g per 100 g. Dairy such as Greek yoghurt, skyr and cottage cheese, as well as eggs, tofu and pulses, also contribute.
Is plant protein as good as animal protein? Plant protein can meet your needs if you eat a variety of plant foods across the day. Soy, quinoa and Quorn contain all the essential amino acids.
Do I need protein shakes, powders or bars? Most people can get the protein they need from everyday food. The BHF advises checking with your doctor first if you are considering shakes, powders or bars.
When you're short of time
On busy days, a protein bar or a One Meal bar can be a handy backup. It is no replacement for varied everyday food. Take a look at our protein bars and meal replacements.
If you have a medical condition, or you are unsure how much protein is right for you, speak to your GP or a registered dietitian.
Sources
- British Heart Foundation, How much protein (Heart Matters, Ask the expert)
Last updated: 28 October 2026
