What Cheap Foods Have Protein? Your Guide to Budget-Friendly Nutrition

November 26, 2025 •

4 min read

According to the USDA, many Americans don't meet their daily protein requirements, but a high protein intake doesn't have to be expensive. This guide explores what cheap foods have protein, proving that it's possible to eat well on a budget by leveraging smart shopping and meal planning strategies.

Quick Summary

This article provides a comprehensive list of inexpensive animal and plant-based protein sources, including legumes, eggs, dairy, and canned fish. It covers smart shopping tips and meal planning strategies to maximize nutritional value while minimizing costs.

Key Points

Legumes are King: Dried beans and lentils are the most cost-effective and nutritious protein sources available.
Eggs Are Versatile: Inexpensive and packed with high-quality protein, eggs can be integrated into any meal of the day.
Embrace Canned Goods: Canned fish like tuna and sardines provide a long-lasting, affordable source of protein and healthy fats.
Choose Cheaper Cuts: Opt for more budget-friendly animal protein sources like chicken thighs and drumsticks over expensive cuts.
Go with Store Brands: Save money by purchasing store-brand dairy products, which are often just as good as name brands.

Affordable Animal-Based Protein Sources

For those who include animal products in their diet, several options stand out as both affordable and protein-rich. Knowing the best cuts and types to purchase is key to saving money without sacrificing nutrition.

Eggs

Often called nature's perfect food, eggs are a nutritional powerhouse and one of the most budget-friendly protein sources available. A single large egg contains about 6 grams of high-quality, easily digestible protein. Eggs are incredibly versatile and can be used for breakfast, lunch, or dinner. Hard-boiling a dozen at the beginning of the week provides a convenient, portable snack.

Canned Fish

Canned tuna, salmon, and sardines are exceptionally cheap and long-lasting protein sources. Canned tuna, in water, can provide 20-25 grams of protein per can. Sardines are also packed with heart-healthy omega-3 fatty acids, making them a doubly valuable choice. These can be used in salads, sandwiches, or as a quick snack.

Chicken Thighs and Drumsticks

While chicken breasts are a popular lean protein, thighs and drumsticks are significantly cheaper per pound and often more flavorful. These cuts can be baked, grilled, or slow-cooked, providing a solid protein base for numerous meals. Buying a whole chicken and butchering it yourself can offer even more savings.

Dairy Products

Dairy provides several budget-friendly protein options. Greek yogurt offers 15-20 grams of protein per cup and is excellent for snacks, smoothies, or breakfast. Cottage cheese is another fantastic option, with around 14 grams of protein per half-cup serving. Even regular milk provides about 8 grams of protein per cup and is generally inexpensive.

Low-Cost Plant-Based Proteins

Plant-based diets can also be extremely affordable and high in protein, especially when focusing on pantry staples. Many of these foods also come packed with fiber and other essential nutrients.

Beans and Lentils

Dried beans and lentils are arguably the most cost-effective protein source on the market. A single pound of dried lentils or beans can provide multiple servings for just a few dollars. Lentils cook quickly without pre-soaking and are perfect for soups, stews, and salads. Black beans, kidney beans, and chickpeas can be purchased dried or canned, with the dried varieties being the cheapest per serving.

Soy Products

Soy products like tofu, tempeh, and edamame are another cornerstone of cheap plant-based protein. Tofu is very inexpensive and its neutral flavor makes it a perfect canvas for many dishes. Tempeh, made from fermented soybeans, is firmer and has a nuttier taste. Edamame can be bought frozen and added to stir-fries or enjoyed as a snack.

Oats and Other Grains

Oats are a surprisingly decent source of protein and an excellent breakfast option. A bowl of oatmeal provides about 5 grams of protein and can be enhanced with nuts or seeds for an extra boost. Quinoa, a complete protein, is another grain to consider, although it can be slightly more expensive than rice.

Nuts and Seeds

While some nuts and seeds can be pricey, peanuts and sunflower seeds are almost always affordable. Peanut butter is a classic, cheap source of protein, especially when you buy varieties with minimal added sugar and sodium. Sunflower seeds can be purchased in bulk and added to salads or eaten as a snack.

Comparison Table: Protein Content per Serving (Approximate Values)


Food Item	Serving Size	Approximate Protein (g)	Type
Large Egg	1 egg	6	Animal
Canned Tuna	5 oz can (in water)	20-25	Animal
Dried Lentils	1 cup, cooked	18	Plant-Based
Chicken Thigh	1 thigh, cooked	20-25	Animal
Cottage Cheese	1/2 cup	14	Animal
Greek Yogurt	1 cup	15-20	Animal
Dried Black Beans	1 cup, cooked	14-15	Plant-Based
Tofu (firm)	3 oz	10	Plant-Based
Peanut Butter	2 tbsp	7	Plant-Based

Smart Shopping and Meal Planning

To maximize your protein budget, smart shopping and meal planning are essential.

Buy Dried Goods in Bulk

Purchasing dried legumes like lentils and beans in bulk from a grocery store's bulk section or online is far more cost-effective than buying canned versions. Dried versions have a long shelf life and can be cooked in large batches to be used throughout the week.

Take Advantage of Sales and Coupons

Keep an eye on weekly grocery flyers and online deals for markdowns on meat and dairy. Stock up on cheaper cuts of chicken or frozen fish when they are on sale, and freeze them for later use.

Don't Overlook Store Brands

Generic or store-brand products for items like Greek yogurt, milk, and canned goods are often just as good as name-brand alternatives but come at a lower price point.

Conclusion

Eating a protein-rich diet does not require a large budget. By focusing on inexpensive and nutritious foods such as eggs, canned fish, lentils, and beans, you can easily meet your daily needs. Implementing smart strategies like bulk buying and taking advantage of sales can further reduce costs. With a little planning, you can build a wide variety of delicious and healthy meals that are affordable, proving that good nutrition is accessible to everyone. For more great budget-friendly recipes, check out the resources from reputable health organizations like the USDA's MyPlate program.

Frequently Asked Questions

Generally, yes. Dried legumes, such as beans and lentils, and soy products like tofu are typically the most budget-friendly protein options available compared to animal sources like meat and some dairy products.

Dried lentils and beans are often cited as the cheapest source of protein per gram. Buying them in bulk and cooking them yourself provides the most nutritional value for the lowest cost.

You can add hard-boiled eggs, a scoop of peanut butter to your oatmeal, or use Greek yogurt with a sprinkle of seeds to boost your breakfast's protein content affordably.

Yes, canned tuna is a healthy and affordable source of lean protein. To minimize fat intake, it's best to choose tuna packed in water rather than oil.

Budget-friendly vegetarian meals include lentil soup, black bean chili, tofu stir-fry with rice, and hummus with pita bread.

Yes, oats contain a moderate amount of protein, with a standard cooked serving providing about 5 grams. They are also a great source of fiber and can be made more protein-rich with added nuts or seeds.

Buying items like dried beans, lentils, and frozen meats or fish in bulk is cheaper per unit than purchasing smaller quantities. This reduces overall cost and ensures you have a readily available supply of protein.