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Cheap protein foods

These are the everyday staples you find in any supermarket that give you a lot of protein for little money, ranked by how much protein you get per calorie.

A tin of tuna in water on a white plateA cooked chicken breast fillet on a white plateA white porcelain bowl of thick plain skyr on a white plate
1Tuna1 tin of tuna in water, drained (about 120 g) · 102 kcal22.5g protein per 100 kcal2Chicken breast1 cooked chicken breast fillet (about 150 g) · 248 kcal18.5g protein per 100 kcal3SkyrA 150 g pot · 95 kcal17.9g protein per 100 kcal4Ham2 slices of ham · 55 kcal16.4g protein per 100 kcal5Tofu1 block of firm tofu (about 150 g) · 216 kcal12g protein per 100 kcal6SardinesOne tin, drained (about 100 g) · 210 kcal11.9g protein per 100 kcal7Cottage cheeseA 200 g tub · 196 kcal11.2g protein per 100 kcal8Minced beef100 g minced beef, cooked · 250 kcal10.4g protein per 100 kcal9EdamameA bowl in the pods, about 100 g of beans · 120 kcal9.2g protein per 100 kcal10Greek yoghurtA 150 g pot, full fat · 146 kcal8.9g protein per 100 kcal11LentilsA plate of cooked lentils (200 g) · 230 kcal7.8g protein per 100 kcal12EggOne large egg, boiled (about 50 g) · 78 kcal7.7g protein per 100 kcal13TempehPortion, fried (about 100 g) · 260 kcal7.3g protein per 100 kcal14MilkA glass of semi skimmed (250 ml) · 125 kcal7.2g protein per 100 kcal15Cheese30 g, about a matchbox sized chunk · 107 kcal6.5g protein per 100 kcal16Black beansA portion, cooked (about 150 g, roughly half a tin drained) · 205 kcal6.3g protein per 100 kcal17PeasA portion (about 80 g, three heaped tablespoons) · 65 kcal6.2g protein per 100 kcal18KefirGlass of whole milk kefir (250 ml) · 150 kcal5.3g protein per 100 kcal19ChickpeasA portion of cooked chickpeas (150 g) · 246 kcal5.3g protein per 100 kcal20YoghurtPlain yoghurt, a pot (about 150 g) · 95 kcal5.3g protein per 100 kcal21PorridgeA bowl of porridge made with milk · 315 kcal4.8g protein per 100 kcal22PeanutsA handful (30 g) · 170 kcal4.7g protein per 100 kcal23Peanut butterOne tablespoon (16 g) · 94 kcal4.3g protein per 100 kcal

Numbers for the portion shown, the same as on each food's page. Sports are for someone of about 70 kg.

Prices change from shop to shop and country to country, so we do not put a price on anything. Every food on this list is one of the cheapest ways to get protein almost anywhere: tins, eggs, dried beans, plain dairy, chicken.

Tinned tuna and sardines, eggs and lentils are hard to beat. Buy them plain, add your own flavour, and they cost a fraction of a protein bar.

Mix animal and plant options through the week and you will hit your protein without a big food bill.

Questions

What is the cheapest source of protein?

Dried lentils, chickpeas and beans, eggs, tinned tuna and plain milk or yoghurt are usually the cheapest.

Is cheap protein as good as protein powder?

Yes. Food gives you the same protein plus fibre and vitamins. Powder is just convenient.

Why are there no prices?

Prices differ per country and per shop, and a wrong price is worse than none. The foods themselves are cheap almost everywhere.

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