Calories in Tesco Foods (Ireland)

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Tesco products ranked by protein density

Product	kcal/100g	Protein/100kcal	Carbs/100kcal	Fat/100kcal
Tesco 5 Skinless Cod Fillets	90	24g	0.4g	0.1g
Tesco Caught in the Wild Smoked Cod Fillets	71	23.5g	0.4g	0.4g
Tesco Cooked & Peeled Coldwater Prawns	53	23.5g	0.6g	0.2g
TESCO TUNA CHUNKS 145 g	108	23.1g	0g	0.9g
Tesco Finest Cooked Coldwater Prawns	54	23.1g	0.9g	0.2g
Tesco Tin Tuna In Brine	104	23.1g	0g	0.7g
Tesco Cooked & Peeled King Prawns 150g	80	23g	0.5g	0.6g
Tesco Drained Tuna Steak With Little Brine	76	22.8g	0g	1g
Tesco Tuna Chunks in Brine 145g	109	22.8g	0g	0.9g
Tesco Tuna Chunks in Springwater 4 x 145g	109	22.8g	0g	0.9g
Tesco Tuna Steaks with a Little Spring Water 110g	109	22.8g	0g	0.9g
Tesco Finest Roast Turkey Breast 4 Slices 125g	128	22.7g	0.1g	0.8g
Tesco 2 Chicken Breast Fillets 300g	106	22.6g	0g	1g
Tesco British Chicken Mini Breast Fillets 400g	106	22.6g	0g	1g
Tesco Chicken Breast Mini Fillets 650g	106	22.6g	0g	1g
Tesco Diced Chicken Breast 400g	106	22.6g	0.1g	1g
Tesco Irish Chicken Breast Mini Fillets 450g	106	22.6g	0g	1g
Tesco Irish Diced Chicken Breast Pieces	106	22.6g	0g	1g
Tesco finest Chicken breasts	105	22.6g	1g	0.6g
Tesco Finest Roast Turkey Breast 4 Slices 120g	130	22.5g	0.2g	0.8g
Tesco Irish Chicken breast Fillet Portions	107	22.4g	0g	1g
Tesco Finest 2 Wild Caught Yellowfin Tuna Steaks 240g	132	22g	0.1g	1.1g
Tesco Finest Italian Style Carved Irish Turkey Breast	115	22g	1.3g	0.6g
Tesco finest Carved Chicken Breast	118	22g	0.1g	1.4g
Tesco Wafer Thin Brunswick Ham 125g	100	21.8g	0.2g	1.1g
Tesco 6 Roast Chicken Slices 120g	114	21.6g	0.8g	1g
Tesco 8 Roast Chicken Wafer Thin Slices 120g	114	21.6g	0.8g	1g
Tesco Chicken breast pieces 150 g	126	21.3g	0.2g	1.5g
Tesco Finest Carved Turkey Breast	123	21.3g	0.2g	1.4g
Tesco Chicken Breat Fillets 300 g	142	21.1g	0g	1.4g
TESCO Tikka Chicken Breast Pieces	118	20.9g	1.5g	2.1g
Tesco Honey Roast Irish Ham	82	20.9g	1.3g	1.2g
Tesco Chicken Tikka Pieces	117	20.8g	0.7g	1.5g
Tesco Roast Chicken Slices 180g	30	20.7g	1.3g	1g
Tesco Cooked Chicken Breast Slices	116	20.5g	0.9g	1.6g
Tesco Finest 5 Wiltshire Cured Crumbed Ham Slices 120g	116	20.5g	0.4g	1.6g
Tesco 2 Irish Beef Medallion Steaks 340g	110	20.4g	0g	2.1g
Tesco Butcher's Choice Cooked Chicken Slices 340g	116	20.4g	0.9g	1.4g
Tesco Finest 4 Roast Chicken Breast Slices 120g	134	20.4g	0.1g	1.9g
Tesco Finest Raw Jumbo King Prawns	53	20.4g	3.6g	0.4g
Tesco Cooked & Peeled Garlic & Herb King Prawns	69	20.3g	2.2g	1g
TESCO finest BAKED IRISH HAM	126	20.2g	0.7g	1.8g
Tesco 2 Cooked Skinless Chicken Breast 220g	120	20.2g	1.4g	1.3g
Tesco Cajun Chicken Breast Slices 150 g	128	20.2g	1.6g	1.4g
Tesco Fajita Chicken Mini Fillets	114	20.2g	2.5g	0.9g
Tesco Sweet Chilli Roast Chicken Breast Slices 160g	126	20.2g	1.3g	1.5g
Tesco Traditional Ham	121	20.2g	1.6g	1.4g
Tesco 4 British Prime Cuts Roast Beef Slices 90g	123	20.1g	0.2g	2g
Tesco Louisiana BBQ Glazed Irish Ham Slices 120 g	106	20.1g	0.1g	2.1g
TESCO CAJUN CHICKEN BREAST PIECES	129	20g	1.6g	1.4g

Showing the top 50 of the 1,302 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, last checked 2026-09-18.

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What the Tesco numbers show

Across the 1,302 Tesco own-label products with usable label figures, the median is 4.3g of protein per 100 calories. 279 clear 10g of protein per 100 calories — about one in five, and 10g is the line Keith uses for a food that pays for its calories.

That is third of the seven Irish chains we track: Centra is just ahead on 4.5g, Aldi just behind on 4.3g.

Inside Tesco it is concentrated, not spread: ham runs a median of 18.6g of protein per 100 calories across 54 products, and only three other aisles get past 12.1g.

Calories run from 20 to 745 per 100g across the Tesco own-label range, a 37-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

Shop it by aisle, not by brand. In Tesco the protein per calorie sits in ham (18.6g), beef (13.8g) and chicken (13.5g). Past that it drops away, and the rest of the shop is a calorie decision rather than a protein one.

The single most protein-dense thing Tesco puts its own name on is Tesco 5 Skinless Cod Fillets, at 24g of protein per 100 calories against the 4.3g store median.

122 of the 1,302 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, 54 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 calorie app.

Tesco by category

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FAQ

How many Tesco products are in this database?

We track 1,341 own-brand Tesco products with full calorie, protein, carb and fat figures, ranked here by protein per 100 calories. 1,302 of them carry enough calories for a per-100-calorie comparison to mean anything, and those are the ones ranked and averaged above.

Why per 100 calories instead of per 100g?

Protein per 100g looks simple but hides how many calories it costs to get there. Protein per 100 calories tells you how efficiently a food delivers protein for the calories you eat -- more useful when you're managing a calorie target. On this page it is the difference between Tesco's median of 4.3g and the 279 products that clear 10g.