Walk into any supermarket these days and you’ll see the word protein plastered everywhere. Protein yoghurts, protein bagels, protein bars... It seems you can’t pick up a loaf of bread without it promising to fuel your muscles.
Now, I’m a butcher, not a nutritionist, but last time I checked, bread was a carb, not a protein. Somewhere along the line, the buzzword has overtaken the basics.
So let’s take a step back and talk about what protein actually is, why it matters, and why good quality meat has always been one of the very best ways to get it.
Why Is Protein So Important Anyway?
Protein is one of the three essential macronutrients (alongside carbohydrates and fat), and it’s absolutely vital for keeping our bodies working properly. It’s made up of building blocks called amino acids, which your body uses to:
• Rebuild and repair muscles
• Create antibodies that help fight off illness
• Generate energy when needed
In total, your body needs 20 different amino acids to function. It can make some of these itself, but there are nine “essential” ones it can’t produce, meaning you have to get them from your diet.
This is where meat comes in. Meat naturally contains all nine essential amino acids, making it what’s known as a complete protein. It’s efficient, it’s easily absorbed by the body, and it comes with plenty of flavour too.
How Much Protein Do We Need?
There’s no one-size-fits-all answer: It depends on your age, size, activity levels and general lifestyle. But as a ballpark figure, most adults should be aiming for around 100g of protein per day.
To break that down, that's 30g of protein at each meal plus 10g for a snack.
Of course, protein isn’t the only piece of the puzzle. A healthy plate should also include plenty of fibre from vegetables, whole grains and fruit, along with a sensible balance of fats and carbs.
Protein by the Numbers
To put it into perspective, here’s a comparison of how much protein you’ll find in different foods:
• 100g of Chicken breast – 32g
• 100g of Sirloin steak – 31g
• 100g of Turkey mince – 29g
• 100g of Salmon fillet – 25g
• 2 large eggs – 13g
• 100g of 0% Greek yoghurt – 10g
• 100g of Cottage cheese – 11g
• 100g of Quorn mince – 14g
• Nature Valley Protein Bar (40g) – 8g
• Warburtons Protein Bagel (per bagel) – 10g
When you look at the numbers, it’s clear that meat provides a serious protein punch compared with many of the foods being marketed as “protein-rich”. And you'd have to eat a lot of protein bars to get anywhere near 100g of chicken breast!
The Takeaway
Meat is without doubt one of the best natural sources of protein. But that doesn’t mean you need a steak on your plate for every meal. A balanced diet is about variety, so mixing meat with other protein sources - eggs, dairy, pulses, or even the occasional “protein bagel” - is the healthiest approach.
At the end of the day, good quality, responsibly sourced meat gives you excellent protein in every bite, without any added extras. And if you want advice on the best cuts to suit your diet and lifestyle, that’s where your local butcher (that’s me!) comes in.