21 of the cheapest protein sources, ranked by cost
With the price of everyday items continuing to skyrocket, a basket of groceries is costing a lot more than it used to.
Here’s how you can hit your protein goals without blowing the budget.
21. Steak
Steak is the go-to dinner for those looking for a high-protein meal. Getty
Everybody loves a steak dinner, and while it is packed with protein, it’s definitely not your cheapest option. Even slightly cheaper cuts - like rump - still set you back around $12.50 for 300 grams of beef at Woolworths.
Protein in 100 grams: 22 grams
Amount of protein for $1: 5.28 grams
20. Quinoa
Quinoa was once a superfood, but it is part of our everyday diet now. nna\gabrielle.oehlmann
Once upon a time quinoa was a superfood, but now it’s little more than a side dish on the average Aussie’s plate. But that doesn’t mean you should write it off, because quinoa is packed with protein, bringing in almost 15 grams a serve. A 500 gram bag of quinoa will set you back around $6.50.
Protein in 100 grams: 13.1 grams
Amount of protein for $1: 10 grams
19. Greek yoghurt
Greek yoghurt with honey on a blue and white tablecloth iStock
Equally perfect for both breakfast and dessert, Greek yoghurt is a wonderful addition to your diet if you do any kind of high-intensity strength training. A two kilo tub of Greek yoghurt will set you back around $13.80, and give you a total return of around close to 100 grams of protein.
Protein in 100 grams: 10 grams
Amount of protein for $1: 14 grams
18. Whey Protein
Protein may not be as expensive as you think nna\kristine.tarbert
It’s deliberately designed to boost your diet, but is whey protein as expensive as you think? Probably not, considering that you can get a 454 gram tub of the world’s most popular protein powder for around about $55.95. Considering it’s more than three quarters pure protein, that’s not too bad.
Protein in 100 grams: 77 grams
Amount of protein for $1: 6.24 grams
17. Tempeh
Tempeh is a little-known source of protein Kathleen Juanda Teo
Tempeh seems to make it onto every list of common, nutritious foods - and for good reason. In 100 grams of tempeh (made from soybeans) there’s almost 20 grams of protein. Despite being relatively “exotic”, tempeh is still reasonably cheap, with a 300 gram block costing you about $4.50.
Protein in 100 grams: 15 grams
Amount of protein for $1: 10 grams
16. Swiss cheese
Fat is an important part of a balanced diet. Getty
Despite being part of the protein-packed dairy family, Swiss cheese is often overlooked when it comes to choosing muscle-building foods. It’s a shame, because Swiss cheese is almost a third protein, and a 200-gram packet will only set you back around $4.39.
Protein in 100 grams: 27 grams
Amount of protein for $1: 12.3 grams
15. Beef mince
Beef mince is a go-to source of protein for many 9Honey
Whether you’re meal-prepping for the week or want an easy, protein-packed dinner, beef mince is a cheap and fast way to make something equally tasty and healthy. For half a kilo of lean beef mince, you’ll pay around $12 and receive about 70 grams of protein.
Protein in 100 grams: 22.4 grams
Amount of protein for $1: 9.3 grams
14. Tofu
Tofu is the holy grail of protein sources for vegetarians. Getty Images/iStockphoto
It’s the saviour of many a vegetarian’s diet, but tofu could also make a welcome addition to any carnivore’s eating plan. A 350-gram block of tofu will set you back about $4.70, and can be fried off or steamed with the rest of your vegetables while you cook your main source of protein.
Protein in 100 grams: 15.9 grams
Amount of protein for $1: 11.8 grams
13. Cottage cheese
Cottage cheese is even considered a healthy alternative to ice cream. Getty
Sometimes referred to as “the healthy man’s ice-cream”, cottage cheese is packed full of protein and can be bought reasonably cheap. A 500 gram tub of creamed cottage cheese will set you back around about $5.49 while giving you a substantial 55 grams of protein.
Protein in 100 grams: 11 grams
Amount of protein for $1: 10 grams
12. Almonds
A bag of almonds will sort out a week of protein-filled snacks for you. Getty
A 400 gram packet of unsalted almonds will set you back around $8, which means you’ll have a week’s worth of snacks on hand with the upward potential of around 84 grams of protein. Almonds are also a great option to throw into blended smoothies and protein shakes for added texture.
Protein in 100 grams: 25.3 grams
Amount of protein for $1: 12.65 grams
11. Beef liver
Offal such as liver is a surprising source of protein. iStock
Offal might not be what your mind immediately thinks of when you run over the grocery list for optimum muscle building, but cuts like tongue and cheek offer a lot of protein at fairly lowly prices. Ordering a half kilo of organic beef liver will only set you back about $8, and give you an impressive 130 grams of protein.
Protein in 100 grams: 26 grams
Amount of protein for $1: 16.25 grams
10. Eggs
Eggs are a delicious and convenient protein source Getty
There’s no bodybuilding staple in history more recognisable than the humble egg. From tales of raw egg shakes to scoffing down a dozen eggs with breakfast, everybody loves the estimated 10 grams of protein inside two eggs. Depending on who you buy from, a dozen eggs will set you back around $7.
Protein in 100 grams: 13 grams
Amount of protein for $1: 13 grams
9. Peanut butter
Banana and peanut butter is a classic sweet combo that also has protein in it. iStock
There’s pretty much no reason under the sun why you would still eat peanut butter with preservatives when there’s all natural peanut butter available. Not only is it ultra-delicious, it’s also a handy way to get your protein in without sacrificing flavour. A jar of peanuts-only butter can cost you an arm or a leg, but it’s possible to get around 375 grams for just $6.30.
Protein in 100 grams: 26 grams
Amount of protein for $1: 15.5 grams
8. White fish
White fish is high-protein and healthy option for meals. nna\gabrielle.oehlmann
When it comes to eating a high-protein diet, many people forget about plain old white-fleshed fish, despite it being both cheap and extremely nutritious. Take Basa fillets for example - at around $7.20 per kilo, someone could theoretically buy a weeks worth of protein for less than $40.
Protein in 100 grams: 24 grams
Amount of protein for $1: 33 grams
7. Chicken breast
Many don't look further than chicken breast for protein. Getty Images/iStockphoto
It’s an absolute protein staple, but chicken breast can soak up a large portion of your grocery budget if you’re looking to build muscle. The price of chicken varies with season (and level of competition) but we found the going price was about $9 for around 500 grams, which would return you 155 grams of protein.
Protein in 100 grams: 31 grams
Amount of protein for $1: 17.2 grams
6. Sunflower seeds
Sunflower seeds are chock full of fats iStock
Absolutely packed full of fat, sunflower seeds are a great snack to have between meals when you feel like nibbling on something healthy. You can pick up a 150 gram bag for about $1.65.
Protein in 100 grams: 21 grams
Amount of protein for $1: 19 grams
5. Whole milk
Good ol' milk is a classic protein-building drink. Getty
Whole milk is a muscle-building institution, so much so that some people drink four litres a day just to put on muscle. Thankfully, it is cheap, with a litre costing you only $1.85, and giving you a huge 30 grams of protein.
Protein in 100 ml: 3.2 grams
Amount of protein for $1: 16.2 grams
4. Lentils
Lentils bulk up dishes while adding protein. Supplied
Another vegan favourite, lentils are a great way of bulking up dishes while also adding a handy dose of protein. In a 420 gram can of brined lentils you’ll be able to consume 23 grams of protein, which isn’t too bad considering you’ll pay around $1 for the can.
Protein in 100 grams: 5.5 grams
Amount of protein for $1: 23 grams
3. Canned tuna
Protein packed tuna makes a great addition to any meal. Getty Images/iStockphoto
Love it or hate it, canned tuna is a seriously cheap option when it comes to bulking up. In each 95 gram tin of tuna, there’s a whopping 15.9 grams of protein, making it worth stomaching for lunch. It’s super easy to pick up canned tuna for about $1.10 per can, making it a great shoestring bulking source.
Protein in 100 grams: 26 grams
Amount of protein for $1: 22.4 grams
2. Black beans
Black beans fcafotodigital
Like many other beans, black beans are a great source of fiber, protein, and folate. You can get a 420 gram tin of beans for 95 cents.
Protein in 100 grams: 7.5 grams
Amount of protein for $1: 33 grams
1. Chickpeas
Chickpeas take the crown for most protein for the cheapest price. Supplied
If you’re vegetarian, finding sources of protein that give you a good bang for your buck can be pretty tough. That is of course, unless you like chickpeas, in which case you can close to 30 grams of protein for just 95 cents. This makes it the cheapest source of protein you could ever imagine - but you would have to eat a lot of chickpeas.
Protein in 100 grams: 6.6 grams
Amount of protein for $1: 29 gram
