What Is the Most Cheapest Protein? Your Guide to Affordable Nutrition

October 30, 2025 •

5 min read

According to the Food and Agriculture Organization of the United Nations, nearly a third of the world's population cannot afford a healthy diet. Fortunately, obtaining vital nutrients doesn't require a large budget, and discovering what is the most cheapest protein is the first step toward a more affordable and nourishing diet.

Quick Summary

This article explores the most cost-effective protein sources, including plant-based options like lentils and beans, animal products like eggs and canned fish, and dairy, providing a guide to maintaining a high-protein diet on a tight budget.

Key Points

Dried Lentils are the Cheapest: For the lowest cost per gram of protein, dried legumes like lentils and beans are the most economical option.
Eggs are a Cost-Effective Complete Protein: Eggs offer an excellent and versatile source of high-quality, complete protein at a low price point.
Canned is Cheaper than Fresh: Opting for canned goods like tuna, sardines, and beans can provide convenient and inexpensive protein, especially when bought on sale.
Bulk Buying Saves Money: Purchasing dried beans, grains, and frozen protein in bulk is a strategic way to reduce the cost of your meals over time.
Combine Incomplete Proteins: Pair plant-based proteins like beans and rice to create a complete amino acid profile, ensuring you meet all your nutritional needs affordably.

Plant-Powered Protein: The Undisputed Budget Champion

When it comes to pure affordability per gram, dried plant-based proteins are almost always the most cheapest protein. Dried lentils, in particular, offer an incredible return on investment, providing significant protein for just pennies per serving. They are also high in fiber, iron, and folate, making them a nutritional powerhouse.

Dried Lentils: Versatile and quick to cook without pre-soaking, lentils are perfect for soups, stews, curries, and salads. A single cup of cooked lentils delivers about 18 grams of protein.
Dried Beans (Black, Pinto, Kidney): Similar to lentils, dried beans are incredibly cheap when bought in bulk. A half-cup serving of cooked black beans contains around 7-8 grams of protein and a boost of fiber.
Canned Beans: While slightly more expensive than dried, canned beans offer convenience. They are an easy, ready-to-use addition to salads, burritos, and chilis.

The Versatility of Soy

Soy-based products are another excellent, often inexpensive, source of high-quality protein. Tofu and tempeh are highly versatile and soak up flavors, making them a great meat substitute.

Tofu: Offers about 10 grams of protein per 3 ounces and comes in various firmness levels. Softer tofu can be blended into smoothies, while firmer versions are ideal for stir-fries. Asian markets often have the lowest prices.
Soy Chunks (Textured Vegetable Protein): A dehydrated soy product, soy chunks are extremely high in protein (around 52 grams per 100 grams) and very cheap, rehydrating easily for use in curries or chili.

Animal-Based Proteins on a Budget

For those who include animal products in their diet, several options offer a great balance of cost and nutrition. These sources provide complete proteins, containing all nine essential amino acids.

Eggs: The Everyday Essential

Eggs are a fundamental answer to the question, what is the most cheapest protein? One large egg provides about 6 grams of protein and is packed with vitamins and minerals. They are incredibly versatile and can be prepared in countless ways.

Buy in Bulk: Buying eggs by the dozen or more at warehouse stores often significantly lowers the cost per egg.
Store Brands: Opt for store brands over name brands to save money.

Canned and Frozen Options

When fresh meat is too expensive, canned and frozen fish and poultry provide a cost-effective alternative without sacrificing nutrition.

Canned Tuna and Sardines: A can of tuna is a classic budget-friendly protein source, providing a substantial amount of protein and omega-3s. Sardines are also a very cheap and nutrient-dense option.
Chicken Thighs and Drumsticks: These cuts are typically much cheaper than chicken breasts. Bone-in, skin-on versions are often the most economical.
Frozen Fish: Look for cheaper frozen fish varieties like tilapia or certain types of salmon, which can be less expensive than fresh fillets.

The Power of Dairy

Dairy products offer excellent sources of protein, calcium, and other essential nutrients, with several being quite affordable.

Cottage Cheese: A high-protein, slowly-digesting source of casein protein, cottage cheese provides around 24 grams of protein per cup.
Plain Greek Yogurt: With 15-20 grams of protein per cup, Greek yogurt is a filling and protein-rich snack or breakfast option. Choose plain varieties to avoid added sugars.
Milk: A glass of milk is an affordable source of protein and calcium. Store brands are usually the cheapest option.

Comparison of Top Affordable Protein Sources

To help illustrate how these options stack up, here is a comparison based on approximate protein content per serving and general cost-effectiveness.


Protein Source	Serving Size	Approximate Protein	Cost-Effectiveness
Dried Lentils	1/2 cup cooked	~9g	Very High (Cheapest per gram)
Eggs	1 large egg	~6g	High (Excellent value and complete protein)
Canned Tuna	1 can	~20-25g	High (Convenient and shelf-stable)
Cottage Cheese	1/2 cup	~14g	Moderate (Good value, can be high in sodium)
Peanut Butter	2 tbsp	~7g	Moderate (Excellent energy source, best in bulk)
Tofu	3 oz	~10g	Moderate (Versatile, check local prices)

Smart Shopping and Meal Planning Tips

Maximizing your protein intake on a budget involves more than just picking the right items; it's about smart shopping and preparation.

Buy Smart and In Bulk

Buy dried goods in bulk: Purchasing staples like lentils and rice in large quantities from a warehouse store or online will dramatically lower your cost per serving.
Use the freezer: When you find discounted meat nearing its sell-by date, buy it and freeze it immediately. Freeze large batches of cooked beans and lentils for quick meals later.

Stretch Your Meals

Combine with fillers: Stretch expensive protein by combining it with cheaper fillers. Add lentils to ground meat for tacos or use beans and rice as the base for a stir-fry to reduce the amount of meat needed.
Meal Prep: Cook large batches of staples like lentils, rice, or chicken at the beginning of the week. This saves both time and money, reducing the temptation to buy expensive, ready-made meals.

Building Complete Meals on a Budget

For those relying on plant-based proteins, combining different sources ensures you get all essential amino acids. While most plant proteins aren't 'complete' on their own, eating a variety throughout the day will provide everything your body needs. For example, beans and rice create a complete protein, as do hummus (chickpeas) and whole-wheat pita bread.

Sample Budget-Friendly Meals

Breakfast: Oatmeal topped with peanut butter and seeds, or scrambled eggs on toast.
Lunch: Lentil soup with whole-grain bread.
Dinner: Black bean chili with rice, or a tofu stir-fry with mixed vegetables.

Conclusion

While a definitive single answer for what is the most cheapest protein depends on local prices and dietary preferences, dried legumes like lentils and beans stand out as the consistent budget champions. However, affordable nutrition doesn't rely on just one item. By combining budget-friendly sources such as eggs, canned tuna, and dairy with smart shopping habits and meal planning, you can easily maintain a healthy, high-protein diet without overspending. The key is to be strategic, diversify your protein intake, and recognize that nourishment is achievable on any budget.

This content is for informational purposes and is not a substitute for professional medical advice. Always consult a healthcare provider for your dietary needs.

Frequently Asked Questions

Dried beans are generally more cost-effective per serving than canned beans, especially when purchased in bulk. However, canned beans offer superior convenience as they are pre-cooked and ready to use.

Yes, a vegetarian diet can easily be high in protein on a budget. Legumes (lentils, beans), soy products (tofu, tempeh), eggs, and dairy (Greek yogurt, cottage cheese) are all affordable and protein-rich vegetarian options.

While often marketed as convenient, protein powder is not typically the cheapest way to get protein when comparing cost per gram to whole food sources like dried lentils or eggs. It is a supplement, whereas whole foods offer broader nutritional benefits.

You can achieve a complete protein profile by combining various plant sources throughout the day. Classic pairings include rice and beans or whole-grain bread with hummus. Eating a variety of plant proteins ensures you get all essential amino acids.

For muscle growth on a budget, eggs, chicken thighs, and canned fish are excellent animal-based options providing complete proteins. For plant-based, soy products like tofu and soy chunks are highly effective.

Yes, cottage cheese, plain Greek yogurt, and milk are all affordable dairy options. Greek yogurt and cottage cheese provide a high concentration of protein per serving.

When frozen soon after being caught or processed, frozen fish and chicken can retain the same nutritional value as their fresh counterparts. They can also be a more budget-friendly option.