Which protein source is the cheapest? A comprehensive guide

Dried lentils and beans are often cited as the most cost-effective protein sources, sometimes costing just pennies per gram. For budget-conscious consumers, understanding which protein source is the cheapest is key to maintaining a healthy diet without overspending. This guide breaks down the most affordable options from both plant-based and animal-based categories.

Quick Summary

A detailed analysis of the most budget-friendly protein options, including dried legumes, eggs, canned fish, and specific dairy products. The article compares their costs, protein content, and nutritional benefits to help readers make informed, cost-effective dietary choices.

Key Points

• Dried Legumes are Cheapest: Lentils and dried beans are consistently the most cost-effective protein sources per gram.

• Eggs are a Top Budget Pick: Whole eggs offer a complete, high-quality protein source at a very low price.

• Canned Fish is a Shelf-Stable Bargain: Canned tuna, salmon, and sardines provide excellent protein and Omega-3s at a low cost.

• Go for Cheaper Cuts of Meat: Chicken thighs and ground turkey are more affordable animal protein options than breast meat or beef.

• Dairy is a Strong Contender: Cottage cheese and plain Greek yogurt offer high protein content for a moderate price, especially when bought in bulk.

• Bulk Buying Saves Money: Purchasing dried goods, oats, and seeds in bulk significantly reduces the cost per serving.

• Combine Sources for Complete Proteins: Pairing plant proteins like rice and beans ensures you get a full spectrum of amino acids on a budget.

Understanding the true cost of protein

When trying to determine which protein source is the cheapest, it's crucial to look beyond the initial purchase price. The most accurate measure is the cost per gram of protein. For example, while a steak may seem more expensive than a bag of beans, its higher protein density can sometimes make it a comparable, or even better, value depending on the cut and current prices. However, consistently, dried legumes offer the most protein for the least amount of money. This guide will break down the most affordable choices for both animal and plant-based protein, helping you find the best 'bang for your buck' at the grocery store.

Plant-based protein: The undisputed champion of low cost

For many, especially those on a tight budget, the bulk section of the grocery store is the best place to find economical protein. Plant-based sources consistently deliver the lowest cost per gram of protein, in addition to providing beneficial fiber and nutrients.

Lentils, beans, and peas

• Dried Lentils: Often hailed as "the poor man's meat," dried lentils are exceptionally cheap and quick to cook, not requiring pre-soaking. They are versatile in soups, stews, and curries. Buying them in bulk is the most economical strategy.
• Dried Beans (Black, Pinto, Chickpeas): Similar to lentils, dried beans are a nutritional powerhouse at a fraction of the cost of canned versions. A little planning for soaking and cooking yields a large supply of protein-rich food for pennies.
• Split Peas: These tiny legumes are another stellar example of budget-friendly protein, perfect for soups and hearty dishes.

Soy products

• Tofu and Tempeh: As affordable, complete protein sources, these soy products are excellent meat alternatives. Tempeh, in particular, offers a firmer texture and more protein per serving. Tofu is very inexpensive and absorbs marinades well, making it a versatile ingredient.
• Edamame: These immature soybeans are a complete protein and can be found affordably in the frozen section of most grocery stores.

Grains, nuts, and seeds

• Peanut Butter: Natural peanut butter, without added sugars and fats, is an extremely affordable source of both protein and healthy fats. Pair it with oats or apples for a filling and low-cost snack.
• Oats: Inexpensive and versatile, oats provide a decent amount of protein per serving and are excellent for a low-cost, high-fiber breakfast.
• Sunflower and Pumpkin Seeds: While slightly more expensive than legumes, buying these seeds in bulk makes them a very cost-effective way to add protein and nutrients to salads, yogurts, or trail mixes.

Animal-based protein: Affordable options

While generally more expensive per gram than their plant-based counterparts, several animal protein sources remain highly affordable and widely available.

Eggs

• Whole Eggs: Eggs are one of the most nutrient-dense and versatile foods, providing a complete protein source at a very low cost. They can be scrambled, boiled, or baked, making them a staple for budget-friendly meals.

Dairy

• Cottage Cheese: This dairy product is packed with casein, a slow-digesting protein that helps you feel full longer. It's a great, low-cost snack or addition to meals.
• Plain Greek Yogurt: With twice the protein of regular yogurt, Greek yogurt is a budget-friendly option, especially when bought in larger tubs. It's a versatile base for smoothies, dips, or breakfast bowls.
• Milk: A gallon of milk is a very inexpensive source of complete, highly absorbable protein, rich in calcium and other essential nutrients.

Meat and fish

• Chicken Thighs: Often cheaper than chicken breasts, chicken thighs offer a high protein content and are packed with flavor.
• Canned Tuna/Salmon/Sardines: Canned fish is a budget-friendly and shelf-stable source of complete protein and omega-3 fatty acids. Canned tuna is particularly cheap and versatile. Opt for canned light tuna to minimize mercury intake.
• Ground Turkey: Ground turkey is an affordable and lean alternative to ground beef, suitable for many recipes like chili or burgers.

Comparison of cheapest protein sources

Protein Source (Dried)	Avg. Cost (per lb)	Protein per serving (approx.)	Cost-Effectiveness	Key Nutrients
Lentils	$1.50 - $2.00	9g per ½ cup cooked	Excellent	Fiber, Iron, Folate
Black Beans	$1.50 - $2.00	7g per ½ cup cooked	Excellent	Fiber, Magnesium
Eggs (per dozen)	$2.00 - $4.00	6g per egg	Excellent	Vitamin D, Choline
Oats	$1.30 - $2.00	5g per 1 cup cooked	Excellent	Fiber, Manganese
Plain Greek Yogurt	$5.00 (24oz tub)	15-20g per cup	Very Good	Calcium, Probiotics
Canned Tuna	$1.00 - $1.50 (per can)	20-25g per can	Very Good	Omega-3s
Chicken Thighs	$0.99 - $1.99 (per lb)	26g per 100g	Good	Niacin, Selenium
Natural Peanut Butter	$2.50 - $4.00 (16oz jar)	7g per 2 tbsp	Good	Healthy Fats, Magnesium

Note: Prices are approximate and subject to regional and brand-specific variations. The table reinforces that dried legumes and eggs are generally the most affordable on a consistent basis.

Combining for nutrition and flavor

To get the most out of your budget protein, it's a good idea to combine sources. For instance, pairing rice and beans creates a complete protein profile, providing all the essential amino acids. You can also extend meat dishes by mixing in affordable plant proteins, such as combining ground meat with cooked lentils in chili or pasta sauce.

Tips for savvy shopping

• Buy Dried and in Bulk: Purchasing dried beans, lentils, and oats in bulk is far cheaper than buying canned or pre-packaged versions. They also have a longer shelf life.
• Watch for Sales: Stock up on animal protein sources like chicken thighs or canned tuna when they go on sale. Their long shelf life or freezability makes this a smart move.
• Consider Generic Brands: Store-brand products for items like milk, yogurt, and peanut butter are often just as good and significantly cheaper than name-brand alternatives.

Conclusion

While dried legumes like lentils and beans consistently emerge as the cheapest protein source per gram, there are many other affordable options for a balanced diet. Whether you prefer plant-based or animal-based proteins, a budget-friendly and nutritious diet is well within reach with strategic shopping and smart meal planning. By focusing on staples like eggs, canned fish, and bulk grains, you can maintain a high-protein intake without straining your finances. Ultimately, the best strategy is to diversify your protein sources, combining the extreme value of dried legumes with affordable animal products to create satisfying, economical, and healthy meals. The abundance of affordable options means you never have to compromise your health due to cost.

Visit this Healthline article for more cheap and healthy protein ideas

Frequently Asked Questions

What is the absolute cheapest protein source?

Dried legumes, such as lentils and beans, are widely considered the absolute cheapest protein source per gram. They cost very little in bulk and can be used in a wide variety of meals.

Can you build muscle on a budget with cheap protein?

Yes, it is entirely possible to build muscle on a budget. Combining cheap, high-protein foods like eggs, chicken thighs, dried beans, and oats provides all the necessary nutrients to support muscle growth without needing expensive supplements.

Are plant-based proteins always cheaper than animal proteins?

Generally, plant-based proteins like dried beans and lentils are cheaper per gram than animal proteins. However, some cheap animal products, like eggs and canned tuna, can be highly cost-effective, especially when bought on sale.

Which is more cost-effective: canned or dried beans?

Dried beans are significantly more cost-effective than canned beans, especially when bought in bulk. While they require soaking and cooking time, the savings are substantial over time.

Is protein powder a cheap protein source?

While convenient, protein powder is not typically the cheapest protein source compared to whole foods like dried legumes and eggs. Some budget brands can be competitive with certain meat products, but whole food staples often provide better value per gram.

What's a cheap and easy high-protein breakfast idea?

A classic and cheap high-protein breakfast is scrambled eggs on whole-grain toast. Alternatively, a bowl of oatmeal with a spoonful of natural peanut butter and a sprinkle of seeds offers excellent protein and fiber for very little money.

How can I make my expensive meat last longer using cheaper protein sources?

You can extend meat dishes by mixing in affordable plant proteins. For example, combine ground beef with cooked lentils or black beans when making chili, tacos, or pasta sauce to stretch your meals further.