Cheap High Protein Foods: 20 Budget Picks Ranked
Cheap high protein foods ranked by protein per serving and value, from eggs, lentils and tuna to milk powder and chicken thighs, with budget meals.
Cheap high protein foods let you hit a protein target without a big grocery bill. The cheapest options per gram of protein are usually dried lentils and beans, TVP, milk powder, eggs and peanuts, followed by canned tuna and sardines, chicken thighs, tofu, cottage cheese and oats. Prices vary a lot between countries and shops, so this guide ranks foods by protein per typical serving and explains how to work out cost per gram yourself, then turns them into cheap high-protein meals.
How to compare protein value
The fairest comparison is cost per 20 g (or per 100 g) of protein:
- Note the price of the pack.
- Find protein per 100 g on the label.
- Multiply by pack weight ÷ 100 to get total protein.
- Divide the price by total protein.
The protein cost calculator does this instantly. It's worth checking a few foods at your own supermarket, because a sale or store brand can change the ranking. Ten minutes with the shelf labels once a month is usually enough to know which three or four proteins are your best buys.
20 cheap high protein foods
| Food | Protein per 100 g (approx.) | Typical serving | Protein per serving | Usual price tier |
|---|---|---|---|---|
| Dried lentils | 24–25 g (dry) | 60 g dry | 15 g | Very low |
| Dried beans (black, kidney, pinto) | 21–24 g (dry) | 60 g dry | 13–14 g | Very low |
| Split peas | 24 g (dry) | 60 g dry | 14 g | Very low |
| TVP (textured soy protein) | 50 g (dry) | 30 g dry | 15 g | Low |
| Skimmed milk powder | 35–36 g | 30 g | 10–11 g | Low |
| Eggs | 12.6 g | 2 large | 12.6 g | Low |
| Peanuts | 26 g | 30 g | 7.8 g | Low |
| Peanut butter | 22–25 g | 32 g | 7–8 g | Low |
| Oats | 13 g | 50 g | 6.5 g | Very low |
| Milk | 3.4 g | 250 ml | 8.5 g | Low |
| Canned tuna | 25 g | 1 can drained (~120 g) | 30 g | Low–medium |
| Canned sardines | 25 g | 1 tin (~90 g) | 22 g | Low–medium |
| Canned mackerel | 19–23 g | 1 tin (~125 g) | 24–28 g | Low–medium |
| Chicken thighs | 24–26 g (cooked) | 120 g cooked | 30 g | Medium |
| Whole chicken | 25–27 g (cooked meat) | 120 g cooked | 31 g | Medium |
| Tofu (firm) | 15–17 g | 150 g | 23–25 g | Low–medium |
| Cottage cheese | 11 g | 200 g | 22 g | Medium |
| Greek yogurt (large tub) | 10 g | 200 g | 20 g | Medium |
| Canned chickpeas | 7–8 g (drained) | ½ can (120 g) | 9 g | Low |
| Frozen edamame | 11–12 g | 150 g | 17 g | Medium |
Price tiers are general patterns in US and European supermarkets; check yours. Protein values from USDA FoodData Central and typical labels.
The best value groups
Legumes
Dried lentils, beans and split peas are often the cheapest protein anywhere. Lentils don't need soaking and cook in 15 to 30 minutes. Pairing legumes with grains (rice, bread, oats) through the day gives a complete amino acid profile. See lentils protein.
Eggs
Eggs are cheap, versatile and high-quality protein. Two eggs give about 12.6 g of protein. See how much protein in an egg.
Dairy
Milk, milk powder and large tubs of yogurt and cottage cheese are good value. Skimmed milk powder is one of the cheapest animal proteins per gram and keeps for months; stir it into oats, smoothies, soups and sauces. See Greek yogurt vs cottage cheese.
Canned fish
Canned tuna, sardines, mackerel and pink salmon are shelf-stable and often cheaper per gram of protein than fresh meat. Oily fish also supply omega-3s. See tuna packet recipes and salmon protein.
Cheaper meat cuts
Chicken thighs, whole chickens, turkey mince and pork shoulder are usually cheaper than chicken breast or steak. Whole chickens give leftover meat and bones for stock. See chicken breast protein for cut comparisons.
Soy
Tofu and especially TVP are cheap plant proteins. TVP has about 50 g of protein per 100 g dry and rehydrates in minutes, making it a cheap way to stretch or replace mince. See tofu protein.
Cheap high-protein meal ideas
| Meal | Main protein | Protein per serving (approx.) |
|---|---|---|
| Lentil and vegetable soup with bread | Lentils | 20 g |
| Egg fried rice with frozen peas | Eggs | 20 g |
| Tuna pasta with sweetcorn | Canned tuna | 30 g |
| Bean chilli with rice | Kidney beans, TVP | 28 g |
| Chicken thigh traybake with potatoes | Chicken thighs | 32 g |
| Sardines on toast with tomatoes | Sardines | 25 g |
| Overnight oats with milk powder and peanut butter | Oats, milk powder | 25 g |
| Tofu and vegetable stir-fry with rice | Tofu | 25 g |
| Shakshuka with chickpeas | Eggs, chickpeas | 25 g |
| Dal with rice and yogurt | Red lentils, yogurt | 22 g |
For full recipes and plans see cheap high-protein meal prep and easy high-protein meals.
A cheap 120 g protein day
| Meal | Food | Protein (approx.) |
|---|---|---|
| Breakfast | Oats with milk, milk powder and peanut butter | 25 g |
| Lunch | Tuna and bean salad with bread | 35 g |
| Snack | Two boiled eggs | 12.6 g |
| Dinner | Chicken thigh, lentil and vegetable stew with rice | 40 g |
| Evening | Glass of milk | 8.5 g |
| Total | ~121 g |
Money-saving tips
- Buy dried legumes instead of canned when you have time to cook.
- Use store brands: protein content is almost always the same.
- Buy in bulk: large bags of lentils, oats and milk powder are cheaper per kilogram.
- Batch cook and freeze portions, so you don't waste food.
- Stretch meat by mixing half mince with lentils or TVP.
- Choose frozen: frozen chicken, fish and edamame are often cheaper and keep longer.
- Check unit prices on shelf labels (price per kg).
- Compare protein powder only on cost per gram of protein, not per tub.
- Plan meals around what's on offer each week.
Is protein powder worth it on a budget?
Plain whey or soy protein in large bags can be cost-competitive with meat per gram of protein, and it's convenient. But it's rarely cheaper than lentils, eggs or milk powder. Use it if it helps you hit your target, not because you feel you must. Check your target with the protein intake calculator.
Cheap protein for hiking
Cheap trail proteins include peanut butter, TVP, milk powder, tuna and chicken pouches, and dried lentils that cook quickly, such as red lentils. See backpacking dinner ideas and lentils protein.
Cheap protein mistakes to avoid
- Assuming meat is always the best value. Lentils and eggs usually beat it.
- Buying "high-protein" branded snacks, which often cost several times more per gram than plain foods.
- Comparing by pack price rather than protein per pound or euro.
- Overlooking frozen and canned, which are often cheaper and just as nutritious.
- Wasting food: buying fresh meat you don't cook in time costs more than any saving.
- Skipping cheap carbs and vegetables: rice, potatoes, frozen veg and bread make protein meals filling for very little money.
Storage tips that save money
Dried legumes, oats and milk powder keep for months in a cool, dry cupboard. Canned fish keeps for years. Cooked lentils, beans and chicken freeze well in portions for up to three months. Eggs keep for several weeks in the fridge. Buying the shelf-stable foods in bulk and the fresh foods in smaller amounts reduces waste, which is the hidden cost in many food budgets.
Sources: nutrient values from USDA FoodData Central and typical product labels. Price tiers reflect general supermarket patterns and will differ where you live. General information, not personalised dietary advice.
Frequently asked questions
What is the cheapest source of protein?
Dried lentils, dried beans, split peas, textured soy protein (TVP), milk powder, eggs and peanuts are usually the cheapest per gram of protein in most countries. Canned tuna, chicken thighs, tofu and cottage cheese are often close behind. Exact rankings depend on local prices.
How can I eat high protein on a budget?
Build meals around dried legumes, eggs, milk or milk powder, canned fish and cheaper cuts of meat, buy in bulk and store brands, cook in batches, and use protein powder only if it works out cheaper than food in your area.
Is protein powder cheap per gram of protein?
Sometimes. Large tubs of basic whey can cost similar to or less than meat per gram of protein, but small tubs and premium brands are often more expensive than eggs, lentils or milk powder.
Are canned beans or dried beans cheaper?
Dried beans are usually two to three times cheaper per serving than canned beans, but take time to soak and cook. Canned beans are still a cheap protein compared with most meat.
How do I compare protein prices?
Divide the price by the grams of protein in the package. For example, a 1 kg bag of lentils with 24 g protein per 100 g contains 240 g of protein. The protein cost calculator does the maths for you.