Search calories, protein, carbs and fat for over 20,000 Irish supermarket and branded foods — Lidl, Aldi, Tesco, Dunnes Stores, SuperValu, Centra, Spar own-brand plus every major third-party brand on Irish shelves. Type a food, tap a store, sort any column by protein per 100 calories, or filter to the 10g benchmark Keith uses. Free, instant, no signup.
No matches. Try a shorter search, or the Food Label Checker for a specific barcode.
Keith ranks food by protein per 100 calories, not per 100g, and his benchmark is 10g — hit that and a food is earning its place on a fat-loss plate. 31 of the 74 staples below clear it. Tap any column heading to re-sort, tap a store chip above to narrow it to one supermarket, or switch to Compare stores to line the shops up against each other on the same food. The search above covers all 24,309 products.
kcal is per 100g as printed on the pack. Protein, carbs and fat are grams per 100 kcal, so two foods can be compared at the same calories.
| Dunnes Stores Tuna Steak in BrineDunnes Stores · Tinned tuna | 102 | 24.5 | 0.0 | 0.2 |
| John West Tuna Steak In Brine 80gOther brand · Tinned tuna | 114 | 23.7 | 0.0 | 0.4 |
| Centra Tuna Chunks in Brine 160gCentra · Tinned tuna | 109 | 23.0 | 0.0 | 1.0 |
| Supervalu Tuna In Brine 112gSuperValu · Tinned tuna | 109 | 22.9 | 0.0 | 0.9 |
| Aldi The Fishmonger Tuna Chunks in Brine 145gAldi · Tinned tuna | 109 | 22.8 | 0.5 | 0.9 |
| Tesco Tuna Chunks in Brine 145gTesco · Tinned tuna | 109 | 22.8 | 0.0 | 0.9 |
| SPAR Tuna Chunks in Brine 145gSpar · Tinned tuna | 109 | 22.8 | 0.1 | 0.9 |
| Lidl Birchwood Chicken Breast Fillet 650gLidl · Chicken breast | 106 | 22.6 | 0.0 | 1.0 |
| Aldi Ashfield Farm Chicken Breast Fillets 2kgAldi · Chicken breast | 106 | 22.6 | 0.5 | 1.0 |
| Tesco 2 Chicken Breast Fillets 300gTesco · Chicken breast | 106 | 22.6 | 0.0 | 1.0 |
| Lidl Nixe Tuna Chunks in Brine 102gLidl · Tinned tuna | 114 | 22.3 | 0.0 | 1.2 |
| Supervalu Chicken Breast Fillets 500gSuperValu · Chicken breast | 142 | 21.8 | 0.0 | 1.4 |
| Centra Chicken Breast Fillets 454gCentra · Chicken breast | 142 | 21.8 | 0.0 | 1.4 |
| Dunnes Stores Irish Chicken Breast Fillets 291gDunnes Stores · Chicken breast | 108 | 21.3 | 0.5 | 1.3 |
| Brannans Chicken Breast Mini FilletsOther brand · Chicken breast | 121 | 20.1 | 1.3 | 1.6 |
| Centra Extra Lean Irish Beef Mince 330gCentra · Lean beef mince | 121 | 18.2 | 0.4 | 3.0 |
| Lidl Milbona Skyr Natural Greek Yogurt 350gLidl · Skyr & protein yoghurt | 63 | 17.5 | 6.4 | 0.3 |
| Aldi Brooklea Fat Free Protein Yogurt Pouch Strawberry Flavour 200gAldi · Skyr & protein yoghurt | 72 | 17.2 | 6.5 | 0.4 |
| SPAR Chicken Breast Fillets 340gSpar · Chicken breast | 119 | 17.0 | 0.1 | 3.4 |
| Tesco Lean Beef Steak Mince 750gTesco · Lean beef mince | 124 | 16.8 | 0.0 | 3.6 |
| Yoplait Skyr Natural 850gOther brand · Skyr & protein yoghurt | 57 | 16.7 | 6.3 | 0.9 |
| Lidl Deluxe Lean Beef Steak Mince 650gLidl · Lean beef mince | 124 | 16.5 | 0.1 | 3.6 |
| SuperValu Skyr Natural Icelandic Style Yogurt 1kgSuperValu · Skyr & protein yoghurt | 54 | 16.5 | 8.0 | 0.9 |
| Supervalu Lean Beef Steak Mince 500gSuperValu · Lean beef mince | 121 | 15.7 | 0.0 | 4.1 |
| Dunnes Stores Simply Better Lean Beef Steak Mince 500gDunnes Stores · Lean beef mince | 129 | 15.5 | 0.0 | 3.8 |
| Tesco 4 Turkey Burgers 454gTesco · Lean burgers | 151 | 13.7 | 4.9 | 2.8 |
| Centra Strawberry Protein Yoghurt 160gCentra · Skyr & protein yoghurt | 99 | 13.3 | 11.3 | 0.3 |
| SPAR 2 Premium Beef Burgers 340gSpar · Lean burgers | 196 | 13.2 | 2.2 | 4.2 |
| Dunnes Stores High Protein Yogurt Vanilla Flavour 160gDunnes Stores · Skyr & protein yoghurt | 100 | 12.5 | 11.9 | 0.3 |
| Fit Foods 4 High Protein Beef Burgers 500gOther brand · Lean burgers | 195 | 11.5 | 2.4 | 5.0 |
| Centra Skimmed Milk 1 litreCentra · Milk | 32 | 10.9 | 11.2 | 1.6 |
| Aldi Merevale 6 Free Range Medium EggsAldi · Eggs | 131 | 9.9 | 0.4 | 6.9 |
| SPAR 10 Large Free Range EggsSpar · Eggs | 130 | 9.8 | 0.2 | 6.9 |
| Aldi Cowbelle Skimmed Milk 4 PintsAldi · Milk | 35 | 9.7 | 14.3 | 1.4 |
| Tesco 12 Large Free Range EggsTesco · Eggs | 130 | 9.7 | 0.1 | 6.9 |
| Centra 6 Free Range Large EggsCentra · Eggs | 135 | 9.6 | 0.4 | 6.7 |
| Oaklands 6 Class A Medium Free Range EggsOther brand · Eggs | 131 | 9.6 | 0.1 | 6.9 |
| Lidl Deluxe 6 Corn Fed Free Range Irish Eggs 348gLidl · Eggs | 131 | 9.4 | 1.7 | 6.1 |
| Aldi Ashfields Grill 4 Smash Burgers 340gAldi · Lean burgers | 293 | 9.0 | 1.6 | 6.3 |
| Dunnes Stores 8 Irish Beef BurgersDunnes Stores · Lean burgers | 215 | 8.8 | 1.6 | 6.4 |
| Lidl Birchwood 8 Beef Burgers 681gLidl · Lean burgers | 233 | 8.4 | 1.7 | 6.6 |
| Dunnes Stores 6 Medium Free Range EggsDunnes Stores · Eggs | 151 | 8.3 | 0.0 | 7.4 |
| SuperValu 12 Large Free Range EggsSuperValu · Eggs | 152 | 8.3 | 0.5 | 7.4 |
| Avonmore Super MilkOther brand · Milk | 43 | 8.1 | 11.4 | 2.3 |
| Centra Beef Burgers 284gCentra · Lean burgers | 275 | 8.0 | 1.4 | 6.9 |
| Tesco Irish Low Fat Milk 2LTesco · Milk | 47 | 7.4 | 10.2 | 3.2 |
| SuperValu 8 Beef Burgers 454gSuperValu · Lean burgers | 263 | 7.3 | 0.6 | 7.6 |
| SPAR Low Fat Milk 2LSpar · Milk | 49 | 6.9 | 10.6 | 3.1 |
| SuperValu Organic Whole Milk 1LSuperValu · Milk | 64 | 5.4 | 7.3 | 5.4 |
| Lidl Dairy Manor British Whole Milk 4 PintsLidl · Milk | 66 | 5.3 | 7.1 | 5.6 |
| Tesco Wholemeal Bread 800gTesco · Sliced bread | 232 | 5.2 | 15.8 | 1.3 |
| Dunnes Stores Irish Whole Milk 1LDunnes Stores · Milk | 64 | 5.2 | 7.3 | 5.5 |
| Aldi Village Bakery Wholemeal Medium Sliced Bread 400gAldi · Sliced bread | 238 | 4.9 | 15.8 | 1.3 |
| Centra Brown Sliced Bread 800gCentra · Sliced bread | 221 | 4.5 | 17.9 | 0.6 |
| Brennans Wholemeal breadOther brand · Sliced bread | 225 | 4.4 | 17.3 | 0.8 |
| SuperValu Brown Sliced Bread 800gSuperValu · Sliced bread | 224 | 4.3 | 17.7 | 0.6 |
| Dunnes Stores White Sliced Bread 800gDunnes Stores · Sliced bread | 236 | 3.9 | 20.7 | 1.1 |
| Lidl Deluxe White Sliced Pan Bread 800gLidl · Sliced bread | 250 | 3.6 | 19.2 | 0.7 |
| Spar White Bread Medium Sliced 800gSpar · Sliced bread | 240 | 3.5 | 19.5 | 0.5 |
| Lidl Oaklands Baby PotatoesLidl · Potatoes | 64 | 2.8 | 23.3 | 0.2 |
| Dunnes Stores Baby Potatoes 1kgDunnes Stores · Potatoes | 79 | 2.8 | 21.6 | 0.3 |
| Centra Baby Potatoes 1kgCentra · Potatoes | 81 | 2.6 | 21.0 | 0.6 |
| SuperValu Baby Potatoes 1kgSuperValu · Potatoes | 82 | 2.6 | 21.0 | 0.2 |
| Tesco British Baby Potatoes 1kgTesco · Potatoes | 71 | 2.5 | 21.0 | 0.1 |
| Aldi Jersey Royals PotatoesAldi · Potatoes | 72 | 2.5 | 20.7 | 0.1 |
| Supervalu Basmati Rice 1kgSuperValu · Rice | 348 | 2.5 | 23.0 | 0.2 |
| Aldi Worldwide Foods Classic Basmati Rice 1kgAldi · Rice | 356 | 2.5 | 21.6 | 0.4 |
| Dunnes Stores Basmati Rice 1000gDunnes Stores · Rice | 352 | 2.4 | 21.8 | 0.3 |
| Centra Basmati Rice 1kgCentra · Rice | 354 | 2.4 | 21.8 | 0.3 |
| Spar Basmati Rice 500gSpar · Rice | 355 | 2.3 | 21.8 | 0.2 |
| M&S Minted Baby Potatoes 385gOther brand · Potatoes | 67 | 2.2 | 14.5 | 3.1 |
| Lidl Deluxe Basmati Rice 1kgLidl · Rice | 374 | 2.2 | 22.4 | 0.1 |
| Spar The Greengrocer's Baby Potatoes 750gSpar · Potatoes | 91 | 2.1 | 21.5 | 0.1 |
| Roma Brown Rice 500gOther brand · Rice | 360 | 2.1 | 21.5 | 0.5 |
Every product in a store or category on its own page, ranked by protein per 100 calories.
Figures are per 100g or 100ml, taken straight from product labels — the same dataset that powers the free calorie tracker's food search. A product photo only appears where we have a confirmed barcode match against Open Food Facts; every other row shows a plain category icon rather than a guessed image. How we calculate every number is set out in our methodology.
Product labels — sourced from Open Food Facts and from entries logged by tracker users, then cleaned to remove cross-brand contamination and pack-size duplicates. All figures are per 100g or 100ml, exactly as printed on the pack.
A photo only appears when the product has a confirmed barcode match against Open Food Facts. We never guess a stock photo for a specific product — no confirmed match means a plain category icon instead, so accuracy comes before coverage.
Yes. This page and the No Nonsense Tracker's food search both draw on the same 20,000+ product database, so anything you find here you can log directly in the tracker.
Yes. No login, no email, no ads, no premium tier. Search as much as you like.