Protein in small portions: a practical guide
Everyday foods that pack the most protein into the least volume, with rough amounts per portion.
5 min read
[Draft — awaiting expert and compliance review. Do not publish.]
When you can only manage a few mouthfuls, it helps to know which foods carry the most protein for their size. The amounts below are approximate — they vary between brands and recipes, so check the label where you can.
Protein-dense everyday foods
| Food | Typical portion | Protein (approx.) |
|---|---|---|
| Tinned tuna, drained | 1 small tin (about 100g) | 24–25g |
| Skyr or high-protein yogurt | 150g pot | 14–16g |
| Cottage cheese | 100g | 9–11g |
| Hard cheese, such as cheddar | 30g (a matchbox-sized piece) | 7–8g |
| Egg | 1 large | 6–7g |
| Milk | 200ml glass | 6–7g |
| Greek-style yogurt | 150g pot | 8–15g, depending on brand |
| Baked beans | Half a 400g tin | 9–10g |
| Peanut butter | 1 tablespoon (15g) | 3–4g |
The UK reference intake for adults is 50g of protein a day. Individual needs vary, so ask a dietitian if you’re unsure what to aim for.
Small swaps that add up
- Yogurt: a skyr or high-protein yogurt can contain nearly twice the protein of some standard yogurts, in the same size pot.
- Milk: use milk instead of water in porridge, soups and hot drinks.
- Snacks: swap a plain biscuit for cheese and a cracker, or a boiled egg.
- Toast: top it with nut butter, egg or cheese rather than jam.
Watch the volume
Some protein sources are bulky for what they provide. A large portion of beans or lentils is nutritious, but it’s filling. If your appetite is very small, you may find denser foods — fish, eggs, cheese, strained yogurt — easier to finish.
Keep it varied
Different protein foods bring different vitamins and minerals with them. Rotating between dairy, eggs, fish, meat and plant sources is better than relying on one.
Food supplements should not replace a varied, balanced diet and healthy lifestyle. If you’re finding it hard to eat enough, speak to your GP, pharmacist or a dietitian. This article is general information, not medical advice.