What is the Cheapest Protein Source? Your Ultimate Budget-Friendly Guide

November 29, 2025 •

3 min read

According to nutrition experts, dried lentils and beans are among the most cost-effective food items available, often costing pennies per gram of protein. Understanding what is the cheapest protein source is crucial for maintaining a healthy diet without straining your budget.

Quick Summary

This article details the most affordable protein options available, evaluating both animal and plant-based choices based on cost-effectiveness, nutritional value, and culinary versatility for budget-conscious individuals.

Key Points

Dried Legumes: The most cost-effective protein source, particularly dry lentils and beans purchased in bulk.
Eggs: An extremely versatile and cheap animal protein, offering excellent value per serving and nutritional benefits.
Chicken Thighs and Drumsticks: These specific cuts of poultry provide high-quality protein for significantly less cost than chicken breasts.
Buy in Bulk and Cook from Scratch: For staples like beans and lentils, buying dried in bulk and cooking yourself is far cheaper than buying canned.
Canned Fish: Affordable and convenient protein from canned tuna and sardines, also providing beneficial omega-3 fatty acids.
Dairy Products: Options like cottage cheese and milk offer good protein content at a relatively low price point.

Understanding Cost-Effective Protein

Eating a protein-rich diet doesn't have to be expensive. Many staple food items offer a high protein content at a remarkably low cost. By focusing on whole, unprocessed foods and making smart shopping choices, you can easily meet your daily protein needs without overspending. The secret lies in balancing cost per serving with nutritional density and convenience.

The Top Contenders for Cheapest Protein

Plant-Based Powerhouses

Plant-based proteins are often the most budget-friendly options, especially when purchased in their dried, uncooked form. They provide excellent protein and fiber, making them highly satiating.

Dried Lentils: With approximately 18 grams of protein per cooked cup, lentils are one of the most affordable and versatile protein sources. They cook quickly and don't require soaking.
Dried Beans: Varieties like pinto, black, and kidney beans are incredibly cheap when bought in bulk. A half-cup of cooked black beans provides about 7 grams of protein. Cooking them yourself from dry is far cheaper than buying canned.
Textured Vegetable Protein (TVP): Made from soy flour, TVP is an extremely high-protein, low-cost option for replacing ground meat in many recipes like chili or pasta sauce.
Tofu and Edamame: These soy products are excellent sources of protein. Edamame, in particular, offers a substantial 18.5 grams of protein per cup.
Peanut Butter: Two tablespoons of peanut butter can provide around 8 grams of protein and is a delicious, affordable, shelf-stable option.

Budget-Friendly Animal Proteins

Animal proteins don't have to be off-limits for a frugal diet. Focusing on cheaper cuts and forms can provide high-quality protein for less.

Eggs: One large egg provides around 6 grams of high-quality, easily digestible protein for very little cost. They are incredibly versatile for breakfast, lunch, or dinner.
Chicken Thighs and Drumsticks: These cuts are typically much cheaper per pound than chicken breasts and offer a comparable amount of protein.
Canned Tuna and Sardines: Shelf-stable and packed with protein and omega-3 fatty acids, canned tuna and sardines are a convenient and inexpensive choice.
Cottage Cheese: This dairy product is packed with protein, with a half cup providing around 14 grams. It contains casein protein, which digests slowly and helps you feel full longer.
Milk: A simple glass of milk is an accessible source of protein and calcium, and generally inexpensive.

The Cost of Protein Powders

While convenient for fitness enthusiasts, protein powders are often not the most cost-effective option on a per-gram basis when compared to whole foods. Brands and types (whey concentrate vs. isolate) can vary in price, but they are typically more expensive than dried beans or lentils.

Maximizing Your Protein Budget

Here are some actionable tips for making your grocery budget go further while still prioritizing protein:

Buy in Bulk: Purchase dried legumes, rice, and oats in bulk to lower your cost per serving. This also extends shelf life, preventing food waste.
Cook from Scratch: Preparing meals from scratch is almost always cheaper than buying pre-made or canned options. Cooking a large batch of beans or lentils and freezing portions for later use is a great strategy.
Don't Overlook Frozen: Frozen chicken, fish, and vegetables are often cheaper than their fresh counterparts and are just as nutritious.
Plan Your Meals: Creating a weekly meal plan centered around cheap protein sources like eggs, beans, and chicken thighs can prevent impulse buys and food waste.
Stretch Meat: Use plant-based extenders like lentils or brown rice to stretch recipes that call for meat, such as mixing cooked lentils with ground beef in a casserole.

Cost-per-Gram Comparison Table


Protein Source (Bought Dry)	Estimated Cost per Gram of Protein	Example Recipes
Dried Lentils	~$0.01–$0.02	Lentil Soup, Curries
Dried Pinto Beans	~$0.01–$0.03	Refried Beans, Chili
Eggs (large)	~$0.02–$0.04	Scrambled Eggs, Omelets
Chicken Thighs	~$0.03–$0.05	Baked Thighs, Stir-fries
Canned Tuna	~$0.04–$0.06	Tuna Salad, Tuna Melts
Cottage Cheese	~$0.05–$0.07	As a snack, in smoothies
Peanut Butter	~$0.04–$0.08	Sandwiches, sauces
Whey Protein Powder	~$0.04–$0.09	Shakes, smoothies

Note: Costs are estimates and can vary based on location, brand, and bulk purchasing.

Conclusion: Smart Shopping for High Protein on a Budget

While the absolute cheapest protein source varies slightly based on market conditions, dried legumes like lentils and beans consistently offer the best value per gram. However, a balanced approach combining these plant-based staples with affordable animal proteins like eggs, chicken thighs, and canned fish will provide the most variety and nutritional completeness. By embracing whole foods, cooking from scratch, and buying in bulk, you can build a high-protein diet that is both nutritious and incredibly affordable. For further guidance on healthy, budget-friendly food choices, consult reputable resources like the government's nutrition website, MyPlate.gov.

Frequently Asked Questions

Generally, dry legumes like lentils and pinto beans are the most cost-effective on a per-gram basis, especially when purchased in bulk and cooked at home.

No, protein powders are typically more expensive per gram of protein compared to staple whole foods like dried legumes, though they may be comparable in price to some meat sources.

No, dried beans are significantly cheaper per gram of protein. Canned beans are more expensive due to processing, canning, and added liquid, though they offer convenience.

Easily incorporate more protein by eating hard-boiled eggs for snacks, adding legumes to soups and stews, making dishes with chicken thighs, and using peanut butter in sandwiches or smoothies.

Often, yes. Staple plant proteins like lentils and beans are generally less expensive per gram of protein than most animal proteins, especially leaner cuts of meat.

Budget-friendly snack options include hard-boiled eggs, roasted chickpeas, and peanut butter on whole-grain crackers.

Excellent meal ideas include lentil soup, chicken and rice with vegetables (using inexpensive thighs), and simple bean burritos with rice and cheese.

Yes, buying shelf-stable protein sources like dried beans, lentils, and oats in bulk almost always results in a lower cost per serving compared to smaller packages.