Are Eggs the Cheapest Animal Protein? A Cost Analysis

January 12, 2026 •

4 min read

Eggs are a widely affordable and nutrient-rich food. However, fluctuations in price have raised questions: are eggs still the cheapest animal protein? This article examines the cost and nutritional value of eggs compared to other sources to aid in making informed decisions about food spending.

Quick Summary

This article assesses the cost-effectiveness of eggs versus alternative protein sources, such as chicken, beef, and legumes. Cost per gram of protein, nutritional factors, and overall value are assessed for efficient meal planning.

Key Points

Eggs are a high-value protein source: Offering high-quality, complete protein with essential vitamins and nutrients for a relatively low price.
Cost per gram is the key metric: Analyze the cost per gram of protein for accurate value comparisons.
Market volatility affects egg prices: Supply issues, like avian flu outbreaks, can cause significant price increases, impacting competitiveness.
Plant-based proteins can be cheaper: Dried legumes like lentils and beans often have the lowest cost per gram of protein.
Consider total nutritional value: Eggs provide a wide range of micronutrients, including choline, lutein, and vitamin D, that may be missing in other cheap protein sources.
Combine sources for best value: A balanced diet incorporating eggs, cheaper cuts of meat (like chicken thighs), and legumes offers the best approach for budget and nutritional goals.
Buy in bulk and watch for sales: Strategic shopping practices can help keep the cost of eggs and other proteins as low as possible.

Evaluating Eggs: The Cost of a Dietary Staple

Eggs are a versatile, complete protein source containing vitamins B12 and D, and choline. A single large egg provides around 6.3 grams of high-quality protein. Their availability and ease of preparation have made them a budget-friendly and convenient choice. Economic shifts have affected pricing, making a current analysis important.

Egg Price Volatility

Egg prices, while generally low, have seen fluctuations. Outbreaks of Highly Pathogenic Avian Influenza in late 2022 and early 2023 caused record price increases. During this period, the cost per gram of protein from eggs surpassed that of boneless chicken breast and ground beef. While prices have stabilized, this highlights that eggs are not always the cheapest option, emphasizing ongoing cost comparisons.

Cost Comparison: Eggs vs. Other Protein Sources

To determine if eggs are the cheapest, the cost per gram of protein must be considered. This provides a reliable comparison. Below is a comparison table using generalized price data; check local prices for the most current information.


Source	Cost per gram of protein	Complete Protein?	Notes
Dried Lentils/Beans	~$0.01-0.02	No	Typically requires bulk purchase and cooking; lowest cost per gram.
Eggs (Large)	~$0.02-0.04	Yes	Cost fluctuates; an excellent, complete animal protein source.
Chicken Thighs	~$0.02-0.03	Yes	Often cheaper than breast meat; rich in flavor.
Ground Beef	~$0.03-0.05	Yes	Varies by fat percentage and market price; can be more expensive.
Whey Protein Powder	~$0.03-0.04	Yes	Convenient but potentially more expensive than some whole foods.
Canned Tuna	~$0.03-0.04	Yes	Quick and easy, but cost can vary based on brand and market.

Note: All cost data is an estimation and depends on local market prices, sales, and whether the product is bought in bulk.

Plant-Based Options

Plant-based options also provide competitive protein sources. Dried legumes, such as lentils and beans, are often the most economical choice per gram of protein. While not complete proteins on their own, they offer fiber and are budget-friendly in bulk. Combining eggs and legumes in a meal plan is a strategy for maximizing protein and value.

Nutritional Value of Eggs

Beyond the cost per gram, eggs offer several nutritional benefits. Their complete amino acid profile is important for muscle building and repair, making them effective for fitness. The yolk contains essential nutrients like choline for brain health, as well as lutein and zeaxanthin for eye health. Many lean animal proteins, such as chicken breast, offer protein density but lack the complete micronutrient profile of a whole egg.

Budget Strategies for Eggs

Strategies to keep eggs as a low-cost, high-value part of a diet:

Buy in Bulk: Purchasing a larger carton of eggs can decrease the per-egg cost. Check the sell-by dates.
Check for Sales: Weekly grocery circulars often feature eggs. Stock up when deals are available.
Consider Quality: Standard table eggs provide the most protein per dollar. Assess priorities based on budget and dietary needs.
Versatile Uses: A dozen eggs can make numerous meals, from scrambled eggs to frittatas, salads, or added protein to meals. Their versatility stretches their value across dishes.

Conclusion: The Final Analysis

Eggs are a strong contender and often one of the most affordable options, but they are not always the absolute cheapest animal protein. Their cost is subject to market fluctuations. Considering their nutritional value, complete protein profile, and versatility, eggs provide exceptional value. Dried legumes offer the most budget-friendly option based solely on cost per gram. A balanced approach that incorporates both eggs and other cost-effective sources like chicken thighs and legumes offers the best strategy for maximizing nutrition and budget.

Optional Outbound Link: For more information on food security and the role of eggs in global nutrition, visit the Food and Agriculture Organization of the United Nations (FAO) website, a globally recognized authority on the subject(https://www.fao.org/fsnforum/consultation/eggs-nutrition).

The Role of Market Dynamics

Economic factors have a significant impact on the cost of protein sources. The 2022 Avian Influenza outbreak demonstrated how inexpensive sources can become pricey. Consumers must monitor prices and be flexible with choices. Diverse options like plant-based proteins or different animal proteins can help manage costs.

Comparing Nutrients Beyond Protein

Comparing protein sources shouldn't stop at the cost per gram. A holistic view is necessary. For instance, while a can of tuna might have a similar cost per gram to eggs, eggs contain higher levels of choline, a vital nutrient for brain health. It is important to compare the total nutritional profile based on individual dietary goals. Eggs stand out for their comprehensive package, offering a wide array of vitamins and minerals for a low price point.

Frequently Asked Questions

Dried legumes, such as lentils and beans, are typically the cheapest source of protein per gram when bought in bulk and prepared at home.

Egg whites have a higher protein-to-calorie ratio than whole eggs. A large egg white contains about 3.6 grams of protein for 18 calories, whereas a whole egg contains about 6.2 grams of protein for 74 calories.

Yes, eggs are a complete protein source, meaning they contain all nine essential amino acids required for the body to function properly.

To calculate the cost per gram of protein, find the total grams of protein in the container. Divide the total cost of the product by the total grams of protein to get the cost per gram.

Yes, eggs remain an excellent and affordable choice for muscle building. They are a complete protein source with a high biological value, providing all the essential amino acids needed for muscle repair and growth.

The cost per gram of protein for canned tuna and eggs is often comparable, though eggs can fluctuate more due to market conditions. Canned tuna offers convenience, while eggs provide a broader range of vitamins and choline.

It depends on the type of meat and market conditions. Cheaper cuts like chicken thighs can sometimes offer a similar or even better cost per gram of protein than eggs, but eggs often win on a per-serving basis.