ParrotPalHigh-protein food at M&S: what our members actually log
The M&S round of Supermarket Protein Wars: how M&S own-label food scores for protein, and what our members log most.
The M&S round
Scorecard- Protein-packed share: 15.9% of the M&S own-label items our members logged were protein-packed, 5th of 10 supermarkets.
- Shoppers: 36.6% of members who logged M&S own-label food logged at least one protein-packed M&S item.
- Typical protein per 100 kcal: 4.6 g across every M&S own-label item logged, joint 5th of 10.
- Verdict: In the upper half of the league: 5th of 10 for protein-packed food, and joint 5th of 10 for protein per 100 kcal.
- Month by month: M&S: 6th in January, 4th from February to June, 6th in July, then 5th in August 2026.
All time, from over 1,000 members who logged M&S own-label food. Data up to 2 September 2026. See the full league
The M&S protein shelf
Per portionOnly three protein-packed M&S own-label products were logged by enough members to list. Here they are, per portion as logged.
Most logged first.
| Product, most logged first | Protein | kcal | Protein Per 100 kcal |
|---|---|---|---|
| M&S Protein Milkshake | about 21 g | 141 | 14.9 g |
| M&S Authentic Greek Yogurt 0% Fatportion as logged | 10 g | 62 | 16.1 g |
| M&S British Roast Chicken Slices | about 30 g | 137 | 21.9 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 M&S 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 M&S shelf
Staples any supermarket sells
No daily target set yet. Work out your target and it will show here.
How the M&S round was scored
- Own-label means M&S Food, which is all M&S’s own label.
- 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 M&S 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 M&S 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 M&S sells.
M&S high protein yoghurt and drinks
Two M&S dairy items made the list. The M&S protein milkshake gave about 21 g of protein for 141 kcal, and M&S authentic Greek yogurt 0% fat gave 10 g for 62 kcal, per portion as logged.
No M&S protein yoghurt was logged by enough members to list on its own. 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).
For every brand our members logged, with a pot-by-pot comparer, see protein yoghurts in the UK.
M&S protein bars and powder
We don’t have member figures for M&S own-label protein bars: none was logged by enough members to list. The same goes for M&S 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.
M&S high-protein meals
No M&S ready meal was logged by enough members as protein-packed to list, so we have no M&S 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.
The M&S British roast chicken slices our members logged gave about 30 g of protein for 137 kcal, an easy base for a high-protein lunch.
M&S versus its nearest rivals
The two other supermarkets in this series closest to M&S in the league, on the same three measures.
| Supermarket | Protein-packed | Shoppers | Per 100 kcal |
|---|---|---|---|
| M&S this round | 15.9% | 36.6% | 4.6 g |
| Lidl | 17.7% | 39.7% | 9.5 g |
| Asda | 13.8% | 29.5% | 4.6 g |
- M&S v Lidl: Lidl wins on protein-packed share (17.7% to 15.9%); Lidl wins on protein per 100 kcal (9.5 g to 4.6 g).
- M&S v Asda: M&S wins on protein-packed share (15.9% to 13.8%); 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 M&S good for protein?
It sits in the upper half of our league. 15.9% of the M&S own-label items our UK members logged were protein-packed, 5th of 10 supermarkets in our all-time league. 36.6% of members who logged M&S own-label food logged at least one protein-packed M&S 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 M&S’s whole range.
Which protein-packed M&S food did members log most?
Only 3 protein-packed M&S own-label products were logged by enough members to list: M&S Protein Milkshake (about 21 g of protein, 141 kcal); M&S Authentic Greek Yogurt 0% Fat (10 g of protein, 62 kcal); M&S British Roast Chicken Slices (about 30 g of protein, 137 kcal), per portion as logged.
Which protein yoghurt is most popular at M&S?
We don’t rank yoghurts. The M&S yogurt on our members’ most-logged protein-packed list was M&S authentic Greek yogurt 0% fat, at 10 g of protein and 62 kcal per portion as logged. Check the label on the pot you buy.
Does M&S sell high-protein ready meals?
We don’t have member figures for M&S 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 M&S sell protein powder and protein bars?
We don’t have member figures for M&S 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, Asda and Sainsbury’s
- Protein yoghurts in the UK
- High-protein foods in the UK
Please read. This page shows how M&S 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.
M&S 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.