Protein Sources
Patient information factsheet
North London Obesity Surgery Service (NLOSS)
How much protein do I need after bariatric surgery?
- Half of your plate should contain protein.
- Eat 3 main meals a day. You should have 20-25g of protein in every meal.
- Each meal should be based on protein. This should be the largest portion on your plate.
- Eat the protein portion of your meal fist.
Dairy and Eggs
| Food | Serving | Protein (g) | Calories (Kcal) |
|---|---|---|---|
| Milk (skimmed) | 100ml (3.3fl oz) | 3.4 | 35 |
| Milk (semi skimmed) | 100ml (3.3fl oz) | 3.4 | 47 |
| Soya milk (low fat, no added sugar) | 100ml (3.3fl oz) | 3.3 | 34 |
| Yoghurt (low fat) | 1pot (125g; 4.5oz) | 4.4 | 93 |
| Arla Protein Yoghurt | 1pot (200g; 7oz) | 20 | 140 |
| Arla Skyr Yoghurt | 1pot (150g; 5.2oz) | 16.5 | 98 |
| Fromage Frais (fat free) | 120g pot | 7.8 | 60 |
| Danone Danio Yoghurts | 1pot (150g; 5.2oz) | 11.9 | 120 |
| Greek (plain fat free yogurt) | 100g pot | 10.3 | 54 |
| Liberte Yoghurts | 100g; 3.6oz | 7.8 | 81 |
| Cheese (cheddar low fat) | 1 Matchbox size (30g; 1oz) | 9.6 | 76 |
| Cheese Mature cheddar | 1 Matchbox size (30g; 1oz) | 7.6 | 123 |
| Cheese Babybel Light | 1 Matchbox size (30g; 1oz) | 5 | 42 |
| Cottage cheese (Low fat) | 2tbsp (30g; 1oz) | 4.4 | 25.5 |
| Philadelphia (extra light) | 2tbsp (30g; 1oz) | 2.6 | 47 |
| Halloumi (low fat, low salt) | 30g (1oz) | 7.7 | 83 |
| Dairylea Extra Light | 1 triangle | 3 | 20 |
| Mozzarella | 25g; (0.8 oz) | 5 | 64 |
| Eggs | 1 egg | 6.3 | 72 |
Meat and Fish
| Food | Serving | Protein (g) | Calories (Kcal) |
|---|---|---|---|
| Fish (white) fillet | 100g (3.6oz) | 16.6 | 72 |
| Tuna (in spring water) | ½ can 65g (2.3oz) | 16.5 | 70 |
| Salmon | 125g (4.5oz) | 24.4 | 162 |
| Smoked Salmon | 70g | 15.3 | 126 |
| Chicken breast (small, grilled, no skin) | 95g (3.4oz) | 30 | 141 |
| Chicken drumstick (no skin) | 100g (3.6oz) | 22.6 | 163 |
| Beef, Lamb, Pork (lean) | 100g (3.6oz) | 21 | 131 |
| Lean bacon medallions | x2 (23g; 1oz) | 8.5 | 42 |
| Ham (sliced, luncheon) | 1 thin slice )11g; 0.39oz) | 2 | 12 |
| Parma Ham | 1 slice (17g; 0.6oz) | 4.6 | 38 |
| Salami | 1 slice (5g; 0.18oz) | 1 | 22 |
Pulses / Vegetarian / Vegan Options
| Food | Serving | Protein (g) | Calories (Kcal) |
|---|---|---|---|
| Kidney beans (red, canned) | ½ can (90g; 3.2oz) | 7 | 92 |
| White cannellini beans | ½ can (90g; 3.2oz) | 6.8 | 91 |
| Baked beans | ½ can (90g; 3.2oz) | 9.6 | 173 |
| Lentils green and brown, whole, dried, boiled in unsalted water | ½cup (103g; 3.63oz) | 15.3 | 126 |
| Chickpeas (boiled in unsalted) | 1tbsp (41g; 1.4oz) | 3.5 | 53 |
| Quorn (fillet) | x2 (100g; 3.63oz | 9.1 | 114 |
| Tofu | ½ pack (125g; 4.5oz) | 17 | 297 |
| Tofu cheese | 1 matchbox (28g; 1oz) | 7.1 | 81 |
| Tofu spread | 1 thin spread slice (28g; 1oz) | 1.2 | 58 |
| Tempeh | ½cup (78g; 2.75oz) | 16 | 142 |
| Houmous (reduced fat) | ¼ pot (50g; 1.8oz) | 4.6 | 121 |
| Weetabix Protein | 40g; 1.4oz | 7.6 | 144 |
| Soya Beans- boiled in unsalted water | 1 cup (172g; 6oz) | 24 | 263 |
| Edamame beans – boiled in unsalted water | 1 cup (155g; 5.5oz) | 17 | 217 |
| Chickpeas Savoury Snacks | 28g; 1oz | 5.6 | 127 |
| Dahl mixed, homemade | 1 small portion (95g; 3.35oz) | 4.6 | 62 |
| Quinoa red and white, cooked | 1 small portion (100g; 3.5oz) | 6.9 | 117 |
| Crispbread, quinoa | 1 serving (16g; 0.56oz) | 1.5 | 53 |
| Lentil Pasta | 1 small portion (56g; 2oz) | 14 | 206 |
Nuts and Nut product
Please consume these with caution as they are high in fat and calories may cause dumping
- CAUTION WITH NUT ALLERGIES
| Food | Serving | Protein (g) | Calories (Kcal) |
|---|---|---|---|
| Walnuts | 7 nuts (28g; 1oz) | 4.3 | 183 |
| Almonds | 28g; 1oz | 6 | 163 |
| Pistachio nuts roasted | 10 kernels (7g; 0.24oz) | 1.5 | 44 |
| Peanuts, roasted | 10 kernels | 2 | 60 |
| Cashew nuts, kernel only, plain | 10 kernels (18g; 0.63oz) | 3.8 | 107 |
| Pumpkin Seeds | 28g; 1oz | 5 | 126 |
| Peanut Butter | 2tbsp (36g;1.3oz) | 33 | 219 |
| Sunflower seeds | 28g; 1oz | 6 | 165 |
Contact our service
Should you need more information, please contact our Specialist Bariatric Dietitians on 0207 288 5989, Monday to Friday, 8am to 4pm.
Published:
05 Jun 2026
Review:
05 Jun 2028
Reference:
SC/Bariatr/SourOfProt/02