Understanding Which is the Cheapest High Protein Food

October 8, 2025 •

4 min read

According to NimbleFins analysis, dried legumes can be the most economical protein source, costing as little as 1-2 pence per gram of protein. Determining which is the cheapest high protein food involves comparing cost-per-gram, but several highly affordable options exist for any dietary preference, including eggs, lentils, and canned fish.

Quick Summary

This guide provides a comprehensive overview of the most budget-friendly protein sources, both animal and plant-based, such as eggs, lentils, and canned tuna. It includes smart shopping strategies, a cost comparison table, and practical meal ideas for a healthy, high-protein diet on a tight budget.

Key Points

Legumes are King: Dried beans and lentils are often the most economical source of protein per gram, especially when bought in bulk.
Don't Dismiss Eggs: Eggs are a highly affordable and versatile source of high-quality, complete protein.
Canned Fish for the Win: Canned tuna and sardines provide a convenient, protein-rich, and shelf-stable option, often at a low price.
Shop Smart for Meat: Less expensive cuts of poultry, like chicken thighs, offer excellent protein value compared to pricier cuts.
Stretch Your Ingredients: Combine more expensive animal proteins with cheap legumes to create filling, high-protein meals that are more budget-friendly.
Prioritize Whole Foods: Focus on unprocessed options like dried beans, eggs, and plain dairy to get the most nutritional value per dollar.

The Champion of Cheap Protein: Legumes and Beans

Dried legumes, including lentils, beans, and chickpeas, consistently rank as the most cost-effective protein sources available. Their long shelf life and affordability, especially when purchased dry and in bulk, make them a staple for budget-conscious individuals. A cooked half-cup of lentils provides approximately 9 grams of protein, while black beans offer around 7 grams per serving. Beyond their protein content, legumes are also rich in fiber, vitamins, and minerals, making them a nutritious and filling addition to any meal.

Animal-Based Proteins That Won't Break the Bank

While often perceived as more expensive, several animal-based proteins offer excellent value and a complete amino acid profile.

Eggs: One of the most versatile and affordable options, a single large egg contains about 6 grams of protein for a minimal cost. They are easy to prepare and can be enjoyed scrambled, hard-boiled, or in frittatas.
Canned Fish: Shelf-stable and packed with omega-3 fatty acids, canned tuna, salmon, and sardines are budget-friendly options. Canned tuna, for example, can provide over 20 grams of protein per serving.
Chicken Thighs: Often significantly cheaper than chicken breasts, thighs and other bone-in cuts offer great flavor and value. Buying a whole chicken and butchering it yourself can also lead to significant savings.
Ground Turkey: This is a lean and affordable alternative to ground beef, especially when purchased on sale. It can be used in tacos, pasta sauces, or chili.

Smart Shopping for Maximum Savings

To ensure you are getting the most protein for your money, consider these shopping strategies:

Buy Dried, Not Canned: Purchasing dried beans, peas, and lentils is significantly cheaper than buying canned versions. Although they require more preparation time, cooking a large batch and freezing portions is an efficient use of time and money.
Purchase in Bulk: For non-perishable items like dried legumes, oats, and protein powder, buying in bulk typically results in a lower cost per serving.
Stock Up on Sales: Watch for sales on meat, dairy, and canned goods. When you find a good deal, buy extra and freeze what you won't use immediately.
Stretch Meat with Legumes: Extend your more expensive meat dishes by incorporating legumes. Mixing ground turkey with lentils for tacos or adding beans to a chili can boost the protein content while keeping costs down.

Comparison of Common Affordable Protein Sources


Protein Source	Typical Serving Size	Approx. Protein per Serving	Cost-Effectiveness (relative)
Dried Lentils	1/2 cup cooked	9g	Very High
Eggs	1 large egg	6g	High
Canned Black Beans	1/2 cup	7g	Very High
Canned Tuna (in water)	3 oz	22g	High
Greek Yogurt (plain)	2/3 cup	12g	Medium-High
Chicken Thighs	100g	26g	High

Creative Budget-Friendly Protein Meals

Creating delicious, high-protein meals on a budget doesn't have to be complicated. Here are a few ideas that prioritize cost-effective ingredients:

Lentil Soup with Whole-Grain Bread: A classic for a reason, this meal is hearty, filling, and inexpensive. A simple recipe with dried lentils, diced vegetables, and broth provides substantial protein and fiber.
Black Bean and Sweet Potato Chili: Combine canned or dried black beans with sweet potatoes and spices for a flavorful, nutrient-dense vegetarian chili. Serve with cornbread for a comforting meal.
Egg Fried Rice: A fantastic way to use up leftover rice and vegetables. Scrambled eggs provide a quick and affordable protein boost.
Tuna Salad Sandwiches or Wraps: Mix canned tuna with Greek yogurt instead of mayonnaise for a protein-packed meal. Serve on whole-grain bread or in a lettuce wrap.
Oatmeal with Peanut Butter and Seeds: A budget-friendly breakfast that combines the protein from oats with peanut butter and seeds for a filling and sustained energy release.

Conclusion

A healthy, high-protein diet is within reach, even on a tight budget. By focusing on staples like dried legumes, eggs, canned fish, and cheaper cuts of poultry, you can create nutritious and satisfying meals without financial strain. The key is to plan, shop strategically, and get creative in the kitchen to maximize both your protein intake and your savings. Balancing a mix of animal and plant-based proteins ensures you meet your nutritional needs affordably.

For more budget-friendly and healthy meal ideas, consider exploring recipes on trusted culinary websites like BBC Good Food.

How to Create a High-Protein Meal Plan on a Budget

Creating a meal plan based on affordable protein sources can simplify your grocery trips and help you stick to a budget. Start by listing the budget-friendly proteins you enjoy and structure your meals around them for the week. Prioritize whole foods over processed options and leverage leftovers to save both time and money. For example, last night's lentil soup can be today's lunch, or extra chicken can be added to a salad. Combining complementary proteins, like beans and rice, can also ensure a complete amino acid profile for minimal cost.

Frequently Asked Questions

Dried legumes, such as lentils and beans, are typically the single cheapest source of protein on a cost-per-gram basis, especially when purchased in bulk and prepared at home.

Yes, eggs are an incredibly cheap and nutritious source of high-quality protein. A single large egg provides about 6 grams of protein for a very low cost.

Focus on incorporating budget-friendly staples like lentils, beans, eggs, and cottage cheese into your diet. Buying in bulk, choosing cheaper cuts of meat, and stretching meals with legumes can also help.

Generally, yes. Plant-based protein sources like dried beans, lentils, and peas are often more affordable per gram of protein than animal products. However, some animal sources like eggs and canned fish are also very cost-effective.

Yes, by combining different plant protein sources throughout the day, you can get all the essential amino acids your body needs. For example, pairing legumes (like beans) with whole grains (like rice) creates a complete protein profile.

Consider meals like lentil soup, black bean chili, egg fried rice, or tuna salad made with Greek yogurt. These dishes are hearty, nutritious, and rely on budget-friendly ingredients.

Buying non-perishable items like dried beans, oats, or protein powder in larger quantities typically lowers the cost per serving. You can also buy larger cuts of meat and freeze portions for later.