Most of us should eat at least 20g of protein in every meal. Here’s a list of common animal protein sources, with required portion size & price included. Top tip: meat portions are generally around the size of your palm. I must confess that tip doesn’t work for me, though, as I have pretty big hands. ! 🙂
| Food | Portion req. for 20g protein | Looks like | Cost per portion / € | Source |
|---|---|---|---|---|
| Beef | 78g | almost 1 burger | 0.67 | meat |
| Turkey | 80g | around 4 sandwich slices | 0.62 | meat |
| Tuna | 80g | 1 small can | 0.7 | meat |
| Chicken | 87g | around 4 sandwich slices | 0.62 | meat |
| Mackerel | 100g | 1 fillet | 0.75 | fish |
| Salmon | 105g | 1 fillet | 1.45 | fish |
| Ham | 125g | around 5 sandwich slices | 2.5 | meat |
| Prawns | 125g | 1 pack | 2.82 | fish |
| Rashers | 134g | around 5 rashers | 0.53 | meat |
| Basa | 143g | 2/3rds of a fillet | 1.22 | fish |
| Black Pudding | 173g | around 7 slices | 1.61 | meat |
| Sausages | 188g | 3 sausages | 0.74 | meat |
References:
www.tesco.ie