ParrotPalHigh-protein food at Asda: what our members actually log
The Asda round of Supermarket Protein Wars: how Asda own-label food scores for protein, and what our members log most.
The Asda round
Scorecard- Protein-packed share: 13.8% of the Asda own-label items our members logged were protein-packed, 6th of 10 supermarkets.
- Shoppers: 29.5% of members who logged Asda own-label food logged at least one protein-packed Asda item.
- Typical protein per 100 kcal: 4.6 g across every Asda own-label item logged, joint 5th of 10.
- Verdict: In the lower half of the league: 6th of 10 for protein-packed food, and joint 5th of 10 for protein per 100 kcal.
- Month by month: Asda: 4th in January, 5th in February, 6th in March, 8th in April and May, 5th in June, then 10th in July and August 2026. August comes from a smaller group of members.
All time, from over 1,000 members who logged Asda own-label food. Data up to 2 September 2026. See the full league
The Asda protein shelf
Per portionOnly one protein-packed Asda own-label product was logged by enough members to list. Here it is, per portion as logged.
| Product, most logged first | Protein | kcal | Protein Per 100 kcal |
|---|---|---|---|
| Asda 2 Boiled Eggslogged portion under 15 g | 13 g | 130 | 10.0 g |
Figures are the median portion as members logged it, so a few sit under 15 g; treat them as approximate and check the label.
Check anything on the shelf
From its packOnly a few items made the list, so check any other pack yourself. Type the protein and the calories from the pack. Use the same column for both, per pack or per 100 g; the answer is the same either way.
To work it out by hand: divide the grams of protein by the calories, then multiply by 100. A pack with 20 g of protein and 200 kcal gives 10 g per 100 kcal.
- 10 g or more per 100 kcal: high in protein for its calories Your pack
- 6 to 10 g per 100 kcal: middling Your pack
- Under 6 g per 100 kcal: not mainly a protein food Your pack
These bands are ParrotPal’s simple guide, not an official standard. For comparison, the typical Asda own-label item our members logged gave 4.6 g of protein per 100 kcal.
Your basket
Tick to addTick what you’d buy. The total adds up the protein and calories per portion, and Print turns it into a shopping list.
From the Asda shelf
Staples any supermarket sells
No daily target set yet. Work out your target and it will show here.
How the Asda round was scored
- Own-label means Asda’s own brands, including Extra Special and Just Essentials.
- Protein-packed means 15 g of protein or more, with protein making up at least 30% of the calories. That’s ParrotPal’s definition for this page, not an official one.
- Typical protein per 100 kcal is the middle value across every Asda own-label item our members logged: how many grams of protein each one gave for every 100 kcal.
The scorecard covers all our data up to 2 September 2026, from over 1,000 members who logged Asda own-label food. The shelf covers UK members’ food diaries from February to August 2026. Both describe what our members chose to log, not everything Asda sells.
Protein yoghurt and skyr at Asda
No Asda own-label protein yoghurt was logged by enough members as protein-packed to list, so we can’t give Asda figures. Across every shop, the protein yoghurt brand our UK members logged most was Arla, by nearly half of those who logged a protein yoghurt, skyr or quark.
A 150 g pot of plain skyr gives about 16 g of protein for 95 kcal, and a 170 g pot of 0% Greek yogurt about 17 g for 95 kcal (approximate, check the label). Plain pots usually give more protein for the calories than dessert-style ones, so compare them with the checker.
For every brand our members logged, with a pot-by-pot comparer, see protein yoghurts in the UK.
Protein powder and protein bars at Asda
We don’t have member figures for Asda own-label protein bars: none was logged by enough members to list. The same goes for Asda protein powder. Type the numbers from any wrapper or tub into the checker, and compare with the protein bars our members log most and the protein powders and shakes our members log most.
Asda protein meals and ready meals
No Asda ready meal was logged by enough members as protein-packed to list, so we have no Asda meal figures. In the aisle, read the pack:
- Look at protein per pack, not just per 100 g. A practical habit is 25 to 30 g of protein a meal.
- Check the calories on the same line, then put both into the checker for protein per 100 kcal.
- Add a protein side if a meal falls short: a pot of skyr, cottage cheese or a couple of eggs.
Asda versus its nearest rivals
The two other supermarkets in this series closest to Asda in the league, on the same three measures.
| Supermarket | Protein-packed | Shoppers | Per 100 kcal |
|---|---|---|---|
| Asda this round | 13.8% | 29.5% | 4.6 g |
| Tesco | 13.4% | 36.5% | 4.5 g |
| Sainsbury’s | 13.2% | 33.5% | 4.6 g |
- Asda v Tesco: Asda wins on protein-packed share (13.8% to 13.4%); Asda wins on protein per 100 kcal (4.6 g to 4.5 g).
- Asda v Sainsbury’s: Asda wins on protein-packed share (13.8% to 13.2%); a draw on protein per 100 kcal (4.6 g each).
See every supermarket in the full league
The league (scorecard and versus table), all time, data up to 2 September 2026: UK members' own-label supermarket food as logged. Before February 2026 the diary only includes members who logged by chat. Shares only; each supermarket shown was logged by at least 50 members in that period.
The products (shelf and basket): Aggregated and anonymised ParrotPal food diaries from UK members, February to August 2026. Figures cover each supermarket’s own-label food as members logged it, so they describe what our members chose to log, not a supermarket’s whole range. Every supermarket and product shown was logged by enough members to be reliable. Portion figures are the median as logged. These are patterns in what people logged, not recommendations.
Shop for your own number
The calculator works out how much protein you need a day in 10 seconds. Once it’s set, the basket on this page measures your shop against it.
Work out my protein See the full league Free LeanShield scoreQuestions people ask
Is Asda good for protein?
It sits in the lower half of our league. 13.8% of the Asda own-label items our UK members logged were protein-packed, 6th of 10 supermarkets in our all-time league. 29.5% of members who logged Asda own-label food logged at least one protein-packed Asda item, and the typical item gave 4.6 g of protein per 100 kcal, joint 5th of 10. That’s a pattern in what people logged, not a verdict on Asda’s whole range.
Which protein-packed Asda food did members log most?
Only one protein-packed Asda own-label product was logged by enough members to list: Asda 2 Boiled Eggs (13 g of protein, 130 kcal), per portion as logged.
Which protein yoghurt should I pick at Asda?
We don’t have figures for a Asda own-label protein yoghurt. Compare pots by protein per 100 kcal: divide the protein by the calories and multiply by 100. A 150 g pot of plain skyr gives about 16 g of protein for 95 kcal (approximate, check the label), which is about 17 g per 100 kcal.
Does Asda sell high-protein ready meals?
We don’t have member figures for Asda ready meals: none was logged by enough members as protein-packed to list. To check one in the aisle, divide the protein by the calories and multiply by 100. By ParrotPal’s simple guide, 10 g or more per 100 kcal is high in protein for its calories.
Does Asda sell protein powder and protein bars?
We don’t have member figures for Asda own-label protein powder or bars: none was logged by enough members to list. Our protein bar and protein powder pages show the brands UK members logged most, with a checker for any wrapper or tub.
Also from ParrotPal
- Supermarket Protein Wars: the full league
- The other rounds: Aldi, Lidl, Tesco, Sainsbury’s and M&S
- Protein yoghurts in the UK
- High-protein foods in the UK
Please read. This page shows how Asda own-label food scored in our members’ food diaries and which protein-packed items they logged most. It’s member data, not a recommendation, and it’s general information, not medical advice. If you have diabetes, kidney disease, a food allergy or another medical condition, check with your GP or a dietitian before changing how you eat. Figures are typical values as members logged them; always check the label.
Asda and every other supermarket and brand named here are trademarks of their owners. ParrotPal isn’t affiliated with or endorsed by any of them, and none paid or was asked to appear. LeanShield™ is ParrotPal’s muscle protection score: it rates the habits linked to protecting muscle, is not a medical device and doesn’t measure muscle.