Calories in Tesco Foods (Ireland)

Tesco products ranked by protein density

Showing the top 50 of the 703 Tesco 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 Tesco numbers show

Across the 703 Tesco own-label products with usable label figures, the median is 3.5g of protein per 100 calories. 112 clear 10g of protein per 100 calories — about one in six, and 10g is the line Keith uses for a food that pays for its calories.

Tesco is not an outlier on that: SuperValu, Aldi and Centra all land on the same 3.5g at the median, four of the seven chains within a rounding error of each other. Lidl is the only one that breaks away, at 4.7g.

Inside Tesco it is concentrated, not spread: ham runs a median of 18.5g of protein per 100 calories across 30 products, while vegetables manages 5.4g across 34.

Calories run from 20 to 828 per 100g across the Tesco own-label range, a 41-fold spread, so “Tesco own-label” on its own tells you almost nothing about what a portion costs you.

What to put in the Tesco trolley

The single most protein-dense thing Tesco puts its own name on is Tesco Cooked & Peeled King Prawns 150g, at 23g of protein per 100 calories against the 3.5g store median.

108 of the 703 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.

Where this fits

The strongest of those is broken out on its own page — Tesco Ham, 30 products — and the same category across every chain and brand is on Ham in Ireland.

A protein-per-calorie number is only useful once you know the target, and that is how much protein a day actually works out to.

To look up one specific Tesco item rather than browse, the whole 20,000-product database is searchable on Calories in Ireland, and the same figures are in the free calorie tracker.

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