Protein-Rich Staples in UK Supermarkets
Nutrient Profiles of Eggs, Chicken Breast, Greek Yoghurt, and Tinned Tuna
Eggs
Eggs are widely available in UK supermarkets in standard cartons. A medium egg (approximately 50g) contains approximately 6g of protein and approximately 155 kcal. The white and yolk have different nutritional profiles: the white is predominantly protein with minimal fat, whilst the yolk contains fats, cholesterol, and micronutrients including choline.
| Nutrient | Per 100g | Per medium egg (~50g) |
|---|---|---|
| Energy | 155 kcal | 78 kcal |
| Protein | 13g | 6.5g |
| Fat | 11g | 5.5g |
| Carbohydrates | 1.1g | 0.6g |
Chicken Breast
Chicken breast is a lean protein source widely stocked in the fresh meat section of UK supermarkets. Raw chicken breast contains approximately 31g of protein per 100g with minimal fat content and approximately 165 kcal per 100g. Preparation method (grilling, baking, frying) affects the final nutrient content.
| Nutrient | Per 100g (raw) | Typical 150g serving |
|---|---|---|
| Energy | 165 kcal | 248 kcal |
| Protein | 31g | 47g |
| Fat | 3.6g | 5.4g |
| Carbohydrates | 0g | 0g |
Plain Greek-Style Yoghurt
Plain Greek-style yoghurt is widely available in UK supermarkets in cartons of various sizes. It typically contains approximately 10g of protein per 100g and approximately 59 kcal per 100g, though specific values vary by product and fat content (full-fat, reduced-fat, or low-fat versions are available).
| Type | Protein per 100g | Energy per 100g | Fat per 100g |
|---|---|---|---|
| Full-Fat | 10g | 70 kcal | 4g |
| Reduced-Fat | 10g | 56 kcal | 2g |
| Low-Fat | 10g | 40 kcal | 0.5g |
Tinned Tuna
Tinned tuna is a shelf-stable protein source widely available in UK supermarkets, typically packed in brine or oil. When drained, tinned tuna contains approximately 26g of protein per 100g and approximately 110 kcal per 100g. The liquid content (brine vs oil) affects the total energy content of the tinned product.
| Nutrient | Per 100g (drained) | Typical tin (~160g drained) |
|---|---|---|
| Energy | 110 kcal | 176 kcal |
| Protein | 26g | 42g |
| Fat | 1g | 1.6g |
| Carbohydrates | 0g | 0g |
Informational Content: The information presented here is educational and factual about food composition. Individual energy needs, food preferences, and dietary choices vary widely. This content does not provide nutritional recommendations or make claims about outcomes.
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