Protein

Salmon (Protein-rich)

Salmon is an oily fish renowned for its exceptional nutritional profile. It is one of the richest natural sources of high-quality complete protein, providing all nine essential amino acids, alongside heart-healthy omega-3 fatty acids (EPA & DHA), vitamin D and selenium.

A typical 100 g serving provides 20–25 g of complete protein, making it an excellent choice for supporting muscle maintenance, tissue repair and overall health.

Benefits:

1. Provides all 9 essential amino acids.
2. Rich in omega-3 fatty acids that support heart and brain health.
3. One of the few natural food sources of vitamin D.
4. Supports muscle growth, recovery and satiety.

Did you know...

Wild salmon naturally contains astaxanthin, a powerful antioxidant responsible for its pink colour. Astaxanthin also helps protect the fish's muscles during its long upstream migrations.

Sardines (Protein-rich)

Sardines are small oily fish packed with nutrients. Because they are typically eaten with their soft edible bones, they provide an excellent source of protein, calcium, vitamin D and omega-3 fatty acids in a single serving.

A 100 g serving provides approximately 24–25 g of complete protein, containing all essential amino acids required for muscle and tissue maintenance.

Benefits:

1. High-quality complete protein.
2. Excellent source of calcium for bone health.
3. Rich in EPA and DHA omega-3 fatty acids.
4. Naturally rich in vitamin D and vitamin B12.

Did you know...

Sardines are among the lowest-mercury fish, making them one of the safest oily fish to eat regularly while still providing high levels of omega-3s.

Eggs (Protein-rich)

Eggs are one of nature's most complete foods, providing high-quality protein together with vitamins, minerals and beneficial compounds such as choline and lutein.

One large egg contains around 6–7 g of complete protein, with an excellent amino acid profile and one of the highest measures of protein quality and digestibility.

Benefits:

1. Contains all nine essential amino acids.
2. Supports muscle maintenance and recovery.
3. Rich in choline, which contributes to normal liver function, lipid metabolism and homocysteine metabolism.*
4. Contains lutein and zeaxanthin, carotenoids important for eye health.

Did you know...

The protein in eggs is considered one of the highest-quality dietary proteins, often used as the reference standard against which other protein sources are compared.

Greek Yogurt (Protein-rich)

Greek yogurt is made by straining regular yogurt, producing a thicker texture and concentrating both protein and minerals while reducing lactose.

A typical serving provides 9–10 g of protein per 100 g, roughly double that of regular yogurt.

Benefits:

1. Rich source of complete dairy protein.
2. Naturally high in calcium.
3. Contains probiotics (if live cultures are present), which support a healthy gut microbiota.
4. Helps promote satiety and muscle maintenance.

Did you know...

Because Greek yogurt is strained, it contains more protein and less sugar than many regular yogurts.

Kefir (Protein-rich)

Kefir is a fermented milk drink produced using kefir grains containing beneficial bacteria and yeasts, making it one of the most diverse fermented dairy foods.

It typically provides 3–4 g of protein per 100 g, together with probiotics, calcium and B vitamins.

Benefits:

1. Provides complete dairy protein.
2. Rich in probiotics that help maintain a balanced gut microbiota.
3. Good source of calcium.
4. Supports digestive health.

Did you know...

Kefir can contain over 30 different strains of beneficial bacteria and yeasts, making it one of the most microbially diverse fermented foods.

Edamame (Protein-rich)

Edamame are young green soybeans harvested before fully maturing. Unlike most legumes, soy provides a complete plant protein, containing all essential amino acids.

A 100 g serving provides approximately 11–13 g of protein, making it one of the richest plant-based protein sources.

Benefits:

1. Complete plant protein.
2. Rich in dietary fibre.
3. Provides iron, folate and magnesium.
4. Naturally contains isoflavones, plant compounds that have been widely studied for their potential role in women's health and healthy ageing.

Did you know...

Soy is one of the very few plant foods that naturally provides all nine essential amino acids, making it comparable to animal protein in amino acid quality.

Lentils (Protein-rich)

Lentils are nutrient-dense pulses that have been consumed for thousands of years. They provide an excellent combination of plant protein, fibre, complex carbohydrates, iron and folate.

Cooked lentils provide approximately 9 g of protein per 100 g, while dried lentils contain over 25 g protein per 100 g before cooking.

Benefits:

1. Rich in plant protein.
2. High in dietary fibre to support digestive health.
3. Good source of iron and folate.
4. Helps promote satiety and supports healthy blood sugar management due to their low glycaemic index.

Did you know...

Unlike many carbohydrate-rich foods, lentils have a naturally low glycaemic index, meaning they release energy more gradually and help keep you fuller for longer.