10 Cheapest Sources of Protein Ranked by Cost Per Dollar

The average American household spends over $300 per month on groceries, and protein is usually the most expensive line item. These 10 sources cut that cost dramatically.

We ranked the 10 cheapest sources of protein by overall value, factoring in cost per gram, versatility, availability, and nutrition so you can see exactly where your dollar goes the furthest.

Protein Cost Comparison Table

Here’s how the cheapest protein sources stack up based on average US grocery prices:

Protein Source	Avg Price	Serving Size	Protein/Serving	Cost Per 30g Protein
Eggs	$3.50/dozen	2 large eggs	12g	$0.88
Black Beans (dried)	$1.80/lb	1/4 cup dry	12g	$0.34
Lentils (dried)	$2.00/lb	1/4 cup dry	13g	$0.35
Peanut Butter	$4.50/jar	2 tbsp	8g	$0.84
Canned Tuna	$1.20/can	1 can (5oz)	20g	$0.90
Milk (whole)	$4.00/gallon	1 cup	8g	$0.94
Ground Turkey	$4.50/lb	4 oz	22g	$0.92
Edamame (frozen)	$3.00/bag	1 cup	17g	$0.53
Sardines (canned)	$2.00/can	1 can	23g	$0.78
Pumpkin Seeds	$6.00/lb	1 oz	9g	$1.00

Dried beans and lentils are the cheapest per gram, but the rankings below factor in overall value: versatility, availability, nutrition density, and how easy they are to work into your meals.

1. Canned Tuna

Tuna is a go-to for quick, affordable protein. A single can costs about $1-2 and packs 20+ grams of protein.

Types of canned tuna:

• Albacore (white) - Low fat, mild flavor, firm texture, rich in Omega-3
• Light tuna - Stronger flavor, tan-pink color, slightly cheaper
• Chunk tuna - Least expensive, smaller pieces, may appear shredded
• Solid tuna - Large whole fish pieces, most expensive
• Oil-packed - More calories, some Omega-3 lost during draining

Why eat it:

• Rich in Omega-3, phosphorus, calcium, iron, vitamins B, D, and A
• Low calorie, high protein
• Works in almost anything (salads, sandwiches, pasta, rice bowls)

Caution: Tuna can contain methylmercury. Eat it in moderation, especially light tuna which has lower mercury levels than albacore.

Best deal: Buy multipacks on Amazon or Walmart for the lowest per-can price.

2. Natural Peanut Butter

Don’t confuse natural peanut butter with regular. Natural peanut butter contains just two ingredients: peanuts and salt.

Regular peanut butter adds sugar and hydrogenated vegetable oil.

Natural peanut butter needs stirring (the oil separates from the solids), but it is a much healthier choice.

A jar of natural peanut butter runs about $4-5 and lasts weeks.

Key nutrients: Thiamin, zinc, monounsaturated fatty acids, folate, niacin.

Why eat it:

• Diabetes prevention - Unsaturated fats improve insulin sensitivity
• Antioxidant properties - Contains thiamin, folate, niacin, and pantothenic acid
• Cholesterol reduction - Phytosterols, resveratrol, and flavonoids hinder cholesterol absorption

Pro Tip: Set up Amazon Subscribe & Save for pantry staples like peanut butter to save an extra 5-15% automatically.

3. Ground Turkey

Ground turkey is a leaner, more affordable alternative to ground beef. It works in tacos, meatloaf, spaghetti, burgers, and more.

A pound costs about $4.50 and provides roughly 88 grams of protein.

Key nutrients: Choline, vitamin B6, selenium, potassium, phosphorus, niacin, zinc, vitamin B12, magnesium, thiamin.

Why eat it:

• Metabolism boost - Thiamin, niacin, and zinc increase metabolic rate
• Heart health - Lean protein that supports cardiovascular health when paired with exercise
• Strong bones - Phosphorus strengthens teeth and bones
• Healthy skin - Nutrients absorb into skin cells for a noticeable effect

Food safety: Cook ground turkey to 165 degrees Fahrenheit. Refrigerate at 40 degrees or colder and use within two days. Wash all utensils and surfaces after handling.

Don’t know what to cook? Meal kits like HelloFresh send you pre-portioned ingredients and recipes so you always know exactly what to make. They frequently offer deals for first-time subscribers.

4. Sardines

These small, oily fish are one of the most nutrient-dense proteins available. A can costs about $2 and provides 23 grams of protein.

Key nutrients: Vitamin D, vitamin B12, vitamin B6, Omega-3, phosphorus, selenium, calcium.

Why eat them:

• Prevents blood clots - Omega-3 reduces blood pressure and cholesterol, preventing atherosclerosis and stroke
• Strong bones - Eating whole sardines gives you calcium for bone strength and osteoporosis prevention
• Healthy skin - Essential fats keep skin soft and radiant

Best deal: Buy variety packs on Amazon to try different brands and flavors.

5. Pumpkin Seeds

Also called “pepitas,” pumpkin seeds are a crunchy, portable protein snack. They work great on their own, in trail mix, or sprinkled on salads and soups.

Key nutrients: Copper, phosphorus, iron, magnesium, manganese, fiber, vitamin K, zinc.

Why eat them:

• Antioxidant rich - Vitamin E and carotenoids protect cells from free radical damage
• Magnesium powerhouse - Supports 600+ body reactions including blood sugar regulation, blood pressure, and bone health
• Blood sugar control - Helps reduce blood sugar in people with type 2 diabetes
• Men’s health - Zinc improves sperm quality and supports healthy testosterone levels

Best deal: Buy raw pumpkin seeds in bulk on Amazon and roast them at home with a little salt and olive oil.

6. Eggs

Eggs are the most affordable and readily available source of protein in the world. At roughly $3.50 per dozen, each egg gives you about 6 grams of protein for under $0.30.

Beyond protein, eggs are packed with nutrients:

• Vitamin D and Vitamin A
• Vitamin B-12 and B-2
• Selenium and phosphorus
• Choline (important for brain health)
• Lutein and zeaxanthin (supports eye health)

Why eat them:

• Brain health - Choline improves brain function and helps form brain cell membranes
• Weight loss - Keeps you full longer, reducing overall calorie intake
• Immune support - Selenium, Vitamin A, and B-12 maintain a healthy immune system
• Muscle maintenance - Protein keeps muscles strong and reduces age-related muscle loss
• Eye health - Lutein and zeaxanthin lower risk of macular degeneration

Pro Tip: Buy eggs in bulk from warehouse stores like Costco or use cash back apps like Fetch Rewards to save even more.

7. Edamame

Edamame are young soybeans harvested before they harden. They are sold fresh or frozen (in or out of the pod) and cost about $3 per bag.

Prep is simple: boil, steam, microwave, or pan-fry. Add salt and toss into noodle dishes, stews, salads, or eat as a snack.

Key nutrients: Potassium, calcium, vitamin K, vitamin C, folate, iron, magnesium.

Why eat them:

• Cancer prevention - Genistein (an isoflavone) has antioxidant properties that slow cancerous cell growth, especially breast and prostate cancer
• Energy boost - Iron improves how the body uses energy
• Bone health - Soy isoflavones increase bone mineral density and reduce bone loss during menopause
• Mood support - Folate prevents excess homocysteine, which can block production of serotonin, norepinephrine, and dopamine

Best deal: Frozen edamame bags at Walmart or Costco are the cheapest option.

8. Black Beans

Black beans (sometimes called turtle beans) are one of the cheapest proteins on the planet. A one-pound bag of dried black beans costs under $2 and provides about 90 grams of protein.

Key nutrients: Folate, phosphorus, vitamin K, magnesium, potassium, iron, calcium, and fiber.

Why eat them:

• Heart health - Fiber lowers blood cholesterol and reduces risk of heart disease
• Weight management - High fiber content keeps you full and reduces appetite
• Blood pressure - Magnesium, potassium, and calcium help regulate blood pressure
• Cancer prevention - Selenium detoxifies cancer-causing compounds and reduces tumor growth
• Digestion - High fiber prevents constipation
• Bone strength - Copper, calcium, zinc, and magnesium maintain bone structure

Prep tip: For dried beans, sort, wash, and soak in water for 8-10 hours before cooking. For canned, choose no-sodium-added and drain and rinse before use.

9. Lentils

Lentils come in green, red, black, and brown varieties. They are cheaper and faster to cook than dried beans since they don’t need soaking.

Available dried (great for soups, salads, and stews) or canned (ready-to-eat for quick meals).

Key nutrients: Potassium, folate, iron, vitamin B6, selenium, magnesium, copper, zinc.

Why eat them:

• Fights fatigue - Rich source of non-heme iron, great for people who don’t eat meat
• Heart health - Potassium, fiber, and folic acid support cardiovascular function
• Cancer prevention - Selenium decreases tumor growth and boosts immune response by stimulating T-cell production

Best deal: Buy dried lentils in bulk. A 1-pound bag costs around $2 and makes about 8 servings.

10. Milk

A gallon of milk costs about $4 and provides roughly 50 grams of protein (about 8g per cup).

If you are lactose intolerant, soy milk and almond milk are good substitutes with similar protein content (soy) or lower protein but other benefits (almond).

Key nutrients: Riboflavin, vitamin B12, phosphorus, calcium, vitamin D, potassium, vitamin A.

Why drink it:

• Heart health - Peptides prevent creation of blood-pressure-raising ACE enzymes
• Strong teeth - Protects enamel against acidic damage
• Bone density - Calcium is crucial for maintaining strong bones as you age
• Overall health - Protects against PMS, bone loss, migraines, and obesity

How to Save Even More on Protein

You are already choosing cheap proteins. Here’s how to stretch your dollar even further:

• Use cash back apps - Apps like Fetch Rewards give you cash back on groceries just for scanning your receipt. Check out our full list of grocery cash back apps.
• Buy in bulk - Warehouse stores like Costco sell eggs, frozen chicken, and canned goods at significantly lower per-unit prices.
• Amazon Subscribe & Save - Set up recurring deliveries for pantry staples like canned tuna, peanut butter, and pumpkin seeds to save 5-15%. Read our full Amazon Subscribe & Save review.
• Shop sales and stock up - When protein goes on sale, buy extra and freeze it. Ground turkey, chicken breast, and even eggs freeze well.
• Shop at Walmart - Walmart consistently has some of the lowest grocery prices, especially on eggs, canned goods, and frozen proteins.
• Try a meal kit - Services like HelloFresh send pre-portioned ingredients so nothing goes to waste. First-time subscriber deals can make it cheaper than grocery shopping for the first few weeks.

Frequently Asked Questions

How much protein do I need per day?

The recommended daily intake is 0.36 grams per pound of body weight. For a 150-pound person, that is about 54 grams per day.

Active people, athletes, and older adults may need more (up to 0.7-1g per pound).

Is cheap protein as good as expensive protein?

Yes. The protein in a $2 can of tuna is the same quality as a $15 piece of salmon.

The main differences are taste, variety, and some micronutrient profiles. Your body processes the protein the same way.

What is the cheapest protein per gram?

Dried beans and lentils win by a wide margin at roughly $0.01 per gram of protein. Eggs are the cheapest animal protein at about $0.03 per gram.

Can I get enough protein without meat?

Absolutely. Black beans, lentils, edamame, peanut butter, and pumpkin seeds are all excellent plant-based proteins.

Combining legumes with grains (like rice and beans) gives you a complete amino acid profile.

Final Thoughts

The only difference between cheap and expensive protein is the price. You get the same amino acids, the same muscle-building benefits, and the same nutritional value.

By choosing affordable sources like eggs, beans, lentils, and canned fish, you can hit your protein goals without breaking the bank. Pair these choices with cash back apps and smart shopping habits, and you will save hundreds per year on groceries.

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