Gluten Free ranked by protein density
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Henry Denny & Sons Master Craft Selections Butcher's Style 6 Low Fat Gluten Free Pork Sausages 320g | 124 | 12.3g | 7.5g | 2.2g |
| Supervalu Gluten Free Irish Chicken Fillets 275g | 220 | 9.3g | 6g | 4.3g |
| Dunnes Stores Gluten Free Irish Breaded Chicken Fillets 275g | 219 | 9g | 6g | 4.3g |
| SuperValu Gluten Free Irish Chicken Garlic Kievs 275g | 244 | 8.4g | 4.5g | 5.4g |
| Quorn Gluten Free Sausages 6 Pack 300g | 197 | 8g | 5.2g | 4.6g |
| Quorn Gluten Free Burger 2 Pack 227g | 187 | 7.9g | 3.7g | 5.4g |
| Napolina Gluten Free Organic Red Lentil Penne Pasta 250g | 338 | 7.7g | 14.8g | 0.5g |
| Dunnes Stores Gluten Free Breaded Mini Chicken Fillets 300g | 287 | 7g | 7g | 4.9g |
| SuperValu Gluten Free Irish Chicken Goujons 300g | 288 | 6.9g | 6.9g | 4.9g |
| Birds Eye 12 Gluten Free Fish Fingers 360g | 204 | 6.5g | 8.2g | 4.5g |
| Napolina Gluten Free Organic Green Pea Fusilli 250g | 334 | 6g | 16.5g | 0.5g |
| Warburtons Newburn Bakehouse 4 Gluten Free Protein Wraps | 335 | 5.9g | 11.8g | 2.8g |
| Warburtons Gluten Free 4 High Protein Wraps with Super Seeds | 294 | 5.8g | 11.9g | 2.7g |
| Milano Gluten Free Pollo ad Astra Romano Pizza | 222 | 5.5g | 13.2g | 3g |
| Napolina Gluten Free Organic Chickpea Fusilli Pasta 250g | 363 | 5.5g | 14.3g | 1.7g |
| Birds Eye 2 Gluten Free Fish Fillets | 235 | 5.4g | 7.3g | 5.4g |
| John West Gluten Free Indian Spiced Infused Tuna Salad 220g | 163 | 5.3g | 8.1g | 4.7g |
| Warburtons 4 Gluten Free High Protein Wraps with Super Seeds | 282 | 5.3g | 11.9g | 2.6g |
| Birds Eye 22 Gluten-Free Chicken Nuggets 455g | 254 | 5.1g | 8.3g | 5.1g |
| Subway Roast Chicken Breast Sub on Gluten Free Bread | 398 | 5g | 14.8g | 1.8g |
| Pizza Express Gluten Free Sloppy Giuseppe Romana Pizza | 186 | 4.9g | 13.9g | 2.6g |
| SuperValu Gluten Free Cod Fishcakes 270g | 193 | 4.6g | 10.4g | 4.3g |
| Milano Gluten Free La Reine Romana Pizza | 233 | 4.5g | 13.4g | 3.3g |
| Milano Gluten Free Smoky BBQ Chicken Romana Pizza | 222 | 4.4g | 15.3g | 2.5g |
| Pizza Express Gluten Free Pollo ad Astra Romana Pizza | 191 | 4.4g | 14.3g | 2.7g |
| Insomnia Gluten Free Egg Mayo Spinach Sandwich | 206 | 4.2g | 8.3g | 5g |
| Milano Gluten Free BBQ Burnt Ends Romano Pizza | 256 | 4.2g | 14.1g | 3.1g |
| Milano Gluten Free Sloppy Giuseppe Romana Pizza | 213 | 4.2g | 13g | 3.6g |
| Pizza Express Gluten Free Smoky BBQ Chicken Romana Pizza | 193 | 4.2g | 15.5g | 2.2g |
| Denny Gold Medal Gluten Free 8 Pork Sausages 227g | 296 | 4.1g | 2g | 8.1g |
| Milano Gluten Free Double American Cheese Romana Pizza | 309 | 4.1g | 10.1g | 4.9g |
| Pizza Express Gluten Free Double American Cheese Romana Pizza | 250 | 4.1g | 10.8g | 4.4g |
| Pizza Express Gluten Free Pollo Italiano Romana Pizza | 222 | 4.1g | 11.3g | 4.2g |
| Milano Gluten Free American Romana Pizza | 309 | 4g | 11.9g | 4.1g |
| Clonakilty Black Pudding gluten-free | 298 | 3.9g | 6.3g | 6.6g |
| Pizza Express Gluten Free Queen Margherita Romana Pizza | 244 | 3.9g | 12.5g | 5g |
| Milano Gluten Free Spicy Giuseppe Romana Pizza | 248 | 3.8g | 10.9g | 4.8g |
| Odlums Gluten Free Country Brown Bread Mix 450g | 332 | 3.8g | 19.7g | 0.5g |
| Lidl Deluxe Gluten Free Peanut Butter & Dark Chocolate Nut Bars 160g | 545 | 3.7g | 5.6g | 6.7g |
| Milano Gluten Free American Hot Romana Pizza with Hot Green Pepper or Jalapeno Peppers | 278 | 3.7g | 12.1g | 4.2g |
| Odlums Gluten Free Multigrain Bread Mix 450g | 366 | 3.7g | 19.1g | 0.8g |
| Pizza Express Gluten Free Fiorentina Romana Pizza | 191 | 3.7g | 13.3g | 3.4g |
| Dunnes Stores 8 Gluten Free Irish Pork Sausages 227g | 307 | 3.6g | 3.6g | 7.8g |
| Pizza Express Gluten Free Calabrian Feast Romana Pizza | 254 | 3.6g | 11.4g | 4.3g |
| Milano Gluten Free American Hottest Romana Pizza | 295 | 3.5g | 9.9g | 5.3g |
| Pizza Express Gluten Free Garlic Prawn Romana Pizza | 200 | 3.5g | 14.2g | 3.1g |
| Kelkin Gluten Free Pure Oat Porridge | 380 | 3.4g | 16.3g | 1.8g |
| Milano Gluten Free Fiorentina Romana Pizza | 222 | 3.4g | 13g | 4g |
| Milano Gluten Free Funghi di Bosco Romano Pizza | 243 | 3.4g | 12.4g | 4.3g |
| Pizza Express Gluten Free Four Seasons Speciale Romana Pizza | 214 | 3.4g | 11.6g | 4.3g |
Showing the top 50 of the 175 gluten free products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.
What the gluten free numbers show
Median across all 175 of them is 2.4g of protein per 100 calories. Exactly one clears 10g of protein per 100 calories, which is the line Keith uses for a food that pays for its calories.
Calories run from 27 to 545 per 100g inside this one group, a 20-fold spread, so “gluten free” on its own tells you almost nothing about what a portion costs you.
Own-brand is not the compromise here. The supermarket own-label median is 2.6g of protein per 100 calories across 20 products, against 2.4g for the 155 name-brand ones.
What to actually pick
Most of what is sold as gluten free is not a protein food. Exactly one product clears 10g per 100 calories, and it sits at the top of the table — an exception, not a rule to shop by.
15 of the 175 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
Where this fits
Front-of-pack claims on this stuff rarely match the back, so scan it with the label checker.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.
Real gluten free products with a photo
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
Browse by store
FAQ
How many gluten free products are in this database?
We track 175 gluten free products across Irish supermarkets and brands. 175 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
What's the most protein-dense gluten free product?
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 2.4g per 100 calories and 1 products clear 10g — that tells you whether gluten free is worth buying for protein at all, which protein per 100g does not.