What is the cheapest protein at the grocery store?

January 2, 2026 •

4 min read

According to the U.S. Department of Agriculture, meat and poultry prices have shown significant volatility, making it crucial for budget-conscious consumers to know what is the cheapest protein at the grocery store. This guide breaks down the most affordable options, including both plant-based and animal-based sources, to help you maximize your grocery budget.

Quick Summary

This article details the most cost-effective protein sources found in grocery stores, from budget-friendly plant-based choices like lentils and beans to economical animal products like eggs and canned tuna. It provides practical tips for shopping and cooking, comparing different options to help you build a nutritious diet on a tight budget.

Key Points

Eggs are a top contender: A versatile and high-quality protein, eggs are consistently one of the cheapest options per serving.
Dried legumes are the cheapest protein source: Dried lentils and beans cost pennies per serving and are excellent, shelf-stable options for bulking up meals.
Canned fish is a convenient budget protein: Canned tuna and sardines provide an excellent protein-to-price ratio and are great for quick, no-cook meals.
Choose cheaper cuts of meat: Opt for chicken thighs or leg quarters instead of breasts, and consider ground turkey as a lower-cost alternative to ground beef.
Embrace plant-based options: Tofu and tempeh are affordable meat alternatives, while soy products in general offer significant protein value.
Buy in bulk and use store brands: Purchasing large bags of dried goods and opting for generic products can lead to substantial long-term savings.

Plant-Based Proteins: The Ultimate Budget Champions

When it comes to affordability, plant-based proteins often provide the most bang for your buck. Dried legumes and whole grains are exceptionally cheap, shelf-stable, and can be purchased in bulk for maximum savings. They also offer the added benefit of being rich in fiber, which promotes digestive health and feelings of fullness.

Beans and Lentils

Dried beans and lentils are likely the most cost-effective protein source available. A single bag costs very little and provides numerous servings. When cooked, lentils, chickpeas, and black beans can be the foundation of a wide variety of meals, from soups and stews to salads and tacos. For convenience, canned beans are an option, but purchasing them dry and cooking them yourself is far cheaper over time. For example, dry lentils can cost just pennies per serving.

Soy Products

Soy products like tofu and tempeh offer versatile and affordable protein, especially for those on a vegetarian or vegan diet. Tofu is known for its ability to absorb flavors, making it a great addition to stir-fries and scrambles. Tempeh provides a firmer texture and a nutty flavor. Edamame, while slightly more expensive, is another excellent and quick soy-based protein source.

Animal-Based Proteins: Savvy Shopping Strategies

While often pricier than plant-based options, certain animal proteins are still very budget-friendly, especially when you know how to shop smart.

Eggs

Eggs are a versatile and nutrient-dense source of high-quality, complete protein. Often one of the cheapest animal-based proteins per serving, eggs can be hard-boiled for quick snacks, scrambled for a fast meal, or added to salads and sandwiches. Buying in larger cartons typically offers the best per-unit price.

Canned Fish

Canned tuna, salmon, and sardines are incredibly shelf-stable and packed with protein and omega-3 fatty acids. A single can of tuna can provide 20-25 grams of protein and is highly affordable. Canned fish is perfect for quick lunches like sandwiches or salads and requires no cooking.

Cheaper Cuts of Meat

Instead of expensive steaks or boneless, skinless chicken breasts, opt for cheaper cuts. Chicken thighs and leg quarters are more flavorful and significantly less expensive per pound than breasts. Ground turkey often costs less than lean ground beef and can be used in many of the same recipes, like pasta sauces or tacos. Buying a whole chicken and portioning it yourself can also lead to substantial savings.

Comparison of Cheapest Proteins


Protein Source	Typical Form	Cost-Effectiveness	Protein Content	Notes
Dried Lentils	Bag	Very high	9g per 1/2 cup cooked	The most budget-friendly option, requires cooking.
Dried Beans (Black/Pinto)	Bag	Very high	7-8g per 1/2 cup cooked	Great for bulk purchases, requires soaking and cooking.
Eggs	Carton	High	6g per large egg	Extremely versatile and quick to prepare.
Canned Tuna	Can	High	20-25g per can	Convenient and shelf-stable, no cooking required.
Chicken Thighs	Raw	Moderate	26g per 100g	More flavorful and cheaper than breasts.
Tofu	Block	High	10g per 3 ounces	Absorbs flavor well, great meat substitute.
Cottage Cheese	Tub	Moderate	14g per 1/2 cup	Excellent for snacks, often on sale.

Smart Shopping and Meal Preparation Tips

Beyond simply choosing the right foods, adopting certain habits can further stretch your grocery budget. Look for clearance sales and manager markdowns on fresh foods nearing their best-by date. Often, these deeply discounted items can be frozen immediately for later use. For example, stock up on chicken or fish when it's on sale and freeze individual portions.

Bulk buying is another effective strategy. Non-perishable items like dried beans, lentils, rice, and oats are significantly cheaper when purchased in larger quantities. Combine these staples with fresh or frozen vegetables to create hearty, low-cost meals. For example, a simple dish of beans and rice forms a complete protein and can feed a family for very little money.

Consider store brands over name brands. Generic versions of products like peanut butter, oatmeal, and yogurt are often 20-30% cheaper and nutritionally comparable to their brand-name counterparts. Lastly, meal prepping can prevent food waste and impulse purchases, ensuring your budget-friendly protein sources are used efficiently throughout the week.

Conclusion: Fueling Your Body Affordably

Finding the cheapest protein at the grocery store doesn't mean sacrificing nutrition or flavor. By prioritizing budget-friendly staples like eggs, lentils, canned fish, and cheaper cuts of poultry, you can maintain a high-protein diet without overspending. Adopting smart shopping habits like buying in bulk, embracing store brands, and meal prepping will further amplify your savings. Whether you prefer plant-based options or a mix of animal and plant proteins, a wide variety of affordable, nutritious choices are available to keep your body fueled and your wallet happy.

For further reading on budget-friendly meals, explore this resource from MyPlate.gov: Budget-Friendly Protein Food Examples.

Frequently Asked Questions

Dried lentils and beans, such as black beans and pinto beans, are typically the absolute cheapest protein sources at the grocery store, especially when bought in bulk.

Yes, eggs are one of the most affordable and nutritionally complete animal-based proteins. Their versatility and relatively low cost per serving make them a budget-friendly staple.

Focus on a combination of dried legumes (lentils, beans), eggs, dairy products (like cottage cheese and yogurt), and affordable cuts of chicken. Buying in bulk and cooking meals at home will also help reduce costs.

Yes, canned tuna is an excellent and affordable protein source. It is convenient, shelf-stable, and rich in omega-3 fatty acids, making it a great choice for quick, budget-friendly meals.

In many cases, yes. Protein sources like dried lentils, beans, and tofu are often significantly cheaper per serving than animal-based proteins like meat and fish.

While individual plant proteins may not be complete, combining them creates a complete profile. Affordable examples include pairing rice and beans, or whole-grain bread with peanut butter.

For students, some of the best budget-friendly proteins include eggs, canned tuna, peanut butter, Greek yogurt, lentils, and canned or dried beans, as these are easy to prepare and store.