27/06/24
Share your holiday packing habits and win!
Take our survey and share your packing secrets for the chance to win £50 Amazon voucher! Perfect for those last-minute extras to add to your suitcase.
Home / tombola talks / article
How much protein do you need?
29/03/2024
In the ongoing conversation around diet and meeting your nutritional goals, it can be difficult to know where to start. One thing we do know is that protein plays a pivotal role in muscle growth, weight loss and repairing the body. If you’re wondering how much protein you need or what hidden protein gems you may already have in your cupboards, read on!
Analysing the top 20 everyday food items in the UK, tombola has looked into the nutritional value of mid-range products available in five of the main supermarket leaders.
It revealed which everyday food items contain the highest amount of protein which, according to the NHS, most adults are not consuming enough of. Most adults need around 0.75g of protein per kilo of body weight per day. But how easy is it to hit this goal?
Qualified Nutritional Therapist, Alexandra Gorton, said: “Increasing the amount of protein in your diet has several health benefits. It can be described as the building blocks of our body as it is used for growth and repair, and is essential for bones, muscles, cartilage and skin.”
It seems protein is not only useful for growth and repair but has much deeper health benefits too.
“Many controlled trials have linked higher protein intake to lowered blood pressure,” added Alexandra.
It is also extremely useful for assisting with weight-loss goals too.
“Protein is the most satiating macro nutrient; therefore, it fills you up more compared to eating carbohydrates and fats. Because of this, it can be helpful for weight loss as you're less likely to over consume calories.”
Top 5 products highest in protein
(by % of daily allowance per 100g / g protein per 100g)
Surprisingly topping the list is mature cheddar cheese which contains 56% of the recommended daily protein intake (per 100g). But peanut butter came in a close second with a whopping 24g of protein per 100g.
1. Mature Cheddar Cheese: 56% / 25g
2. Peanut Butter: 55% / 24g
3. Wafer Thin Ham: 41% / 18g
4. Pork Sausages: 32% / 15g
5. Cheese & Onion Sandwich Filler: 23% / 10g
It is important to note that when analysing the average protein levels in everyday shopping list items, it wasn’t just all typical meat that appeared in the list. In fact, mature cheddar cheese (25g) and peanut butter (24g) landed the top spots, ahead of wafer-thin ham (18g) and pork sausages (15g)!
One of the more unexpected protein-rich foods that the study analysed was cheese and onion sandwich filler. 100g of the stuff offers 23% of your recommended daily allowance and 10g of protein.
High Protein Vegan Options
If you are trying to cut down on your meat intake this year, there are plenty of alternatives to choose from. But what everyday food items can you add to your shopping list to meet your daily protein goal?
Top 5 vegan products highest in protein
(by % of daily allowance / g per 100g)
1. Vegan Beef Burger: 35% / 16g
2. Plant Based Chicken Kiev: 23% / 10g
3. Falafel: 18% / 8g
4. Hummus: 15% / 7g
5. Vegan Pie: 15% / 7g
The analysis shows that vegan burgers contain an impressive 16g of protein per 100g, which is just under two burgers. This compares to a regular beef burger which, on average, contains 21g of protein per 100g.
Other protein-dense vegan foods found in the study included plant-based chicken kievs (23%), followed by falafel (18%), hummus (15%) and vegan pie (15%).
Making healthier choices
On trying to make healthier choices, Alexandra shares these simple tips:
1. Swap refined, simple carbohydrates in your diet such as white bread, white pasta, white rice for complex carbohydrates which are found in wholegrain bread, pasta, rice, oats and vegetables.
2. Add protein to every meal or snack. It helps you to feel satisfied for longer as it is broken down slowly by the body.
3. Aim for a wide variety of fruit and vegetables. Following the BANT Wellness Solution is a useful guide for structuring your plate at mealtimes. It recommends filling your plate with ¼ protein, ¼ root veg and wholegrains and ½ of your plate with leafy greens and salads.
4. Plan out your meals in advance. Giving yourself time to plan out your meals enables you to consider the nutritional content of your meals so you can implement the steps above.
Guest author bio: Alexandra Gorton is a Qualified Nutritional Therapist and personal trainer.
Methodology: Desk Research of five key supermarkets to find nutritional value of 20 everyday household items along with 10 plant-based items that would appear on a shopping list.
The study analysed protein content in all of these foods.
Like this? Check out similar stories
19/06/24
The fashion trends we NEED to ditch
We all love fashion, but are some trends best left in the past? In light of the 00s resurgence, we are looking at what trends should not be making the comeback cut.
11/06/24
Tuck in with tombola
Take a peek at "Tuck in with tombola," a collection of recipes that you can easily replicate at home to wow your friends and family - created by tombola's very own award-winning chef, Mike Wilson.
06/06/24
What is the UK's most hated chore?
Brits spend an average of seven full days a years cleaning, that's over 150 hours! It’s a necessity for everyone, but also something that very few people actually enjoy. We surveyed Brits to uncover the most detested and time-consuming chores across the country.
20/05/24
The UK’s feelings on corporate buzzwords, revealed
Most Brits have heard a wide variety of corporate jargon used in the modern-day workplace, from being told that you need to ‘get the ball rolling’ to asking a colleague to ‘hit the ground running’. We analysed the nation’s favourite office and corporate jargon to determine the most and least used buzzwords. Find out more...
17/05/24
Mindful sports to try in 2024
The demands of today's world means it can be tricky to set aside time for fitness. Whether it's work pressure, a busy family life, caring responsibilities or social expectations, many factors can get in the way of trying out a new sport, but movement and focus are important for wellbeing. Discover more in tombola's latest blog.
02/05/24
A fin-dishly tricky quiz
With almost a million anglers in the UK, it's fair to say that fishing has a firm place in the nation's hearts - but how much do you know about the slippery creatures that inhabit the waterways of our nation?
Take our fun quiz and see how much you know your cod from your carp...
09/04/24
A prickly puzzle to solve
To mark the launch of our new game, Fiesta, we're put together a tricky new puzzle, just for fun. Can you spot the cactus in under 55 seconds? Click below to take the challenge.
22/03/24
The best day to be born
How many of us sneak a peek at our horoscope in the morning paper? Whether we believe in astrology or not? Or do you have ‘lucky’ numbers that you always look out for on your bingo card? Read on to discover the best day to be born.
Register today to join Britain's biggest online bingo community
What are you waiting for? If you're ready to be welcomed into the friendliest online bingo community in the UK, register with us today. Pick your username and sit back while we check your details.
Once your account is confirmed, you're free to join any of our chat rooms or play your first game. Come see what all the fuss is about and register today.