What is the cheap source of animal protein?

October 21, 2025 •

4 min read

According to the USDA, eggs are a cost-effective choice for protein, ranking as the most cost-effective option for protein and choline delivery in adults. This makes them a prime candidate when considering what is the cheap source of animal protein, but other budget-friendly options exist to ensure a varied diet without breaking your budget.

Quick Summary

This guide analyzes various budget-friendly animal proteins, including eggs, canned fish, and dairy, comparing their cost-effectiveness and nutritional benefits. Find out which affordable options can help you meet your daily protein requirements.

Key Points

Eggs are a top contender: A single egg offers approximately 6-7 grams of complete, high-quality protein at a very low cost, making them a consistently budget-friendly option.
Canned fish offers long-term value: Canned tuna and sardines are protein-dense, rich in omega-3s, and have a long shelf life, making them excellent, shelf-stable, and affordable protein choices.
Dairy is versatile and cost-effective: Cottage cheese and milk are inexpensive sources of complete protein, with options like Greek yogurt providing an extra boost.
Lesser cuts of poultry save money: Buying chicken thighs or whole chickens is generally cheaper than buying chicken breasts, providing a flavorful and protein-rich meal base.
Combine and conquer your budget: Stretching animal protein by mixing it with plant-based options like lentils or beans is a great way to increase portion sizes and save money.
Consider cost-per-gram, not just per-pound: Higher-priced cuts of lean meat can sometimes offer a better cost-per-gram of pure protein, though cheaper cuts or items like eggs and canned goods are generally superior for overall budget.

Understanding the Value of Animal Protein

Animal-based proteins are often prized for their high biological value, meaning they contain all nine essential amino acids necessary for the body's functions. However, the cost of these sources can vary dramatically. Finding the most economical options is crucial for maintaining a healthy diet on a budget. The key is to look for versatile, nutrient-dense foods that offer the most protein for your money.

Eggs: The Affordable Powerhouse

Eggs are arguably one of the most accessible and versatile cheap source of animal protein available. A single large egg provides approximately 6-7 grams of high-quality protein, along with essential vitamins like B12, D, and choline, the latter of which is especially important for brain health. Despite some past concerns about cholesterol, eggs are now widely recognized as a healthy food to be enjoyed in moderation.

Versatility: Eggs can be prepared in countless ways, from scrambling them for a quick breakfast to hard-boiling them for a snack or salad topping.
Meal Prep Friendly: Cook a dozen hard-boiled eggs at once for a grab-and-go protein option throughout the week.
Beyond Breakfast: Eggs are a budget-friendly addition to dinner dishes like fried rice or a frittata.

Canned Fish: Shelf-Stable and Protein-Packed

For a convenient and long-lasting option, canned fish like tuna and sardines are hard to beat. They offer a high-protein punch and also provide essential omega-3 fatty acids, which support heart health. Canned varieties are significantly cheaper than fresh fish and can be stored for years, making them a perfect pantry staple.

Canned Tuna

A 5-ounce can of tuna packed in water contains approximately 30-35 grams of protein, making it one of the most protein-dense and inexpensive options. It can be used in sandwiches, salads, or mixed with a little avocado for a simple, healthy meal. When choosing canned tuna, opt for light tuna, which has lower mercury levels than albacore.

Sardines

These small, nutrient-rich fish provide about 18 grams of protein per 1/2-cup serving. They are also a rich source of calcium and omega-3s. For the best value, buy them canned in water or olive oil and rinse off any excess oil before consuming.

Dairy Products: A Diverse Protein Category

Dairy offers a range of protein options, from milk to cottage cheese and Greek yogurt, catering to different preferences and dietary needs.

Greek Yogurt

Greek yogurt contains a higher protein concentration than regular yogurt. It is a slow-digesting protein (casein), which can help you feel full longer. Opt for plain, unsweetened varieties to avoid added sugars and mix in your own fruit or nuts. A cup can provide between 15-20 grams of protein.

Cottage Cheese

Often overlooked, cottage cheese is a fantastic, low-fat protein source. A half-cup serving can offer around 14 grams of protein, and it is a great addition to scrambled eggs, smoothies, or savory bowls. For those who dislike the lumpy texture, blending it creates a smooth, cream cheese-like consistency.

Milk

As a foundational animal protein, milk provides a cost-effective source of complete protein and calcium. A cup of milk typically contains 8 grams of protein, and for those watching their fat intake, skim milk offers the same protein content with minimal fat.

Affordable Poultry and Meat Cuts

While some cuts of meat can be expensive, others offer a more budget-friendly approach to animal protein.

Chicken Thighs

Unlike the more expensive breast meat, chicken thighs are a budget-friendly cut that can be purchased bone-in and skin-on for even greater savings. Despite having a higher fat content, this cut is more flavorful and can be cooked in numerous ways, from baking and grilling to adding to stews. Simply removing the skin before eating significantly reduces the fat content.

Ground Turkey

Ground turkey is often a cheaper and leaner alternative to ground beef, with about 22-23 grams of protein per 100g serving. It is an excellent substitute for beef in tacos, chili, and burgers, and can be used to stretch meals when combined with other ingredients.

Comparison of Affordable Animal Proteins

To help you decide, here is a comparison of some of the cheapest and most popular animal protein sources, based on general market prices and nutritional data.


Protein Source	Typical Serving Size	Approx. Protein per Serving	General Cost per Serving*
Eggs	1 large egg	6-7 grams	~$0.20 - $0.30
Canned Tuna (in water)	5 oz can	30-35 grams	~$1.00 - $1.50
Greek Yogurt (plain)	2/3 cup	12 grams	~$0.45 - $0.60
Cottage Cheese (low-fat)	1/2 cup	12-14 grams	~$0.50 - $0.65
Chicken Thigh (bone-in, skin-on)	4 oz cooked	~25 grams	~$0.75 - $1.00
Milk (skim)	1 cup	8 grams	~$0.15 - $0.25

*Note: Prices are estimates and can vary by location, brand, and sales. It's always best to compare prices at your local store. The USDA provides further details on nutrient composition and food guides.

Strategic Shopping for Maximum Value

To get the most out of your budget, consider these strategic tips:

Buy in Bulk: For non-perishable items like canned fish, buying in bulk when on sale offers the greatest savings.
Use the Freezer: Purchase cheaper items like whole chickens or leg quarters when on sale and freeze individual portions for later use.
Mix Proteins: Extend the life and protein content of more expensive meats by combining them with legumes like lentils or beans in dishes like chili or tacos.
Don't Dismiss Less-Familiar Cuts: Less popular cuts of meat, like pork chops or liver, can be very cheap and nutritious options.

Conclusion: The Overall Cheapest Animal Protein

While a definitive single answer for the cheapest source of animal protein can depend on volatile market conditions, eggs, canned fish (particularly tuna and sardines), and certain dairy products like cottage cheese consistently offer the best value. Eggs, with their low price per serving and exceptional nutritional profile, are a top contender. For a nutrient-dense and shelf-stable option, canned tuna is a strong choice. Ultimately, the best strategy is to incorporate a variety of these cost-effective sources into your meals, combining savvy shopping with smart meal preparation to meet your protein needs without overspending.

Frequently Asked Questions

Yes, despite potential price volatility, eggs remain one of the most consistently cheap animal protein sources on the market, especially when considering their high nutritional value.

Canned tuna offers similar protein content to fresh tuna but at a much lower cost. It is also a good source of omega-3s and is minimally processed, making it a healthy and budget-friendly alternative.

Chicken breasts are leaner but more expensive, while chicken thighs are fattier but cheaper. In terms of protein per 100 grams, breasts are slightly higher, but thighs often offer a better protein-to-price ratio.

Cheaper meat cuts, like bone-in chicken thighs, often have more natural flavor due to higher fat content. Slow-cooking methods like stewing or braising, or using marinades, can further enhance their taste.

Dairy products like cottage cheese and Greek yogurt are excellent, budget-friendly options. They offer complete protein and can be incorporated into many different meals.

Yes, canned sardines are packed with protein and omega-3 fatty acids. They are a very cost-effective way to get both nutrients, especially when purchased in bulk.

One effective strategy is to combine animal proteins with cheaper plant-based proteins. For example, mixing ground turkey with lentils or beans for chili or tacos can increase the volume and protein content of the meal.