Cheapest Protein Sources

Every protein source ranked by grams per dollar. US average prices, March 2026. Stop overpaying for gains.

47g/$

best value

Chicken Thigh

sources compared

11g/$

most expensive

Canned Salmon

Full Ranking: Protein Per Dollar

Chicken Thighmeat

47.4g/$

26g protein/100g209 cal/100g50% protein cal$2.49/lb

Chicken Breastmeat

35.2g/$

31g protein/100g165 cal/100g75% protein cal$3.99/lb

Black Beans (canned)plant

34.7g/$

8.9g protein/100g132 cal/100g27% protein cal$1.09/15oz can

Pork Chopmeat

29.2g/$

25.7g protein/100g231 cal/100g45% protein cal$3.99/lb

Peanut Butterplant

28.5g/$

25.1g protein/100g588 cal/100g17% protein cal$3.99/16oz jar

Whole Milkdairy

28.2g/$

3.2g protein/100g61 cal/100g21% protein cal$4.29/gallon

Canned Tuna (in water)seafood

28.1g/$

25.5g protein/100g116 cal/100g88% protein cal$1.29/5oz can

Tofu (firm)plant

27.6g/$

17.3g protein/100g144 cal/100g48% protein cal$2.49/14oz block

Whey Protein Powdersupplement

27.5g/$

75g protein/100g380 cal/100g79% protein cal$0.9/scoop (33g)

#10

Tilapiaseafood

23.8g/$

26.2g protein/100g128 cal/100g82% protein cal$4.99/lb

#11

Whole Eggsdairy

21.7g/$

12.6g protein/100g155 cal/100g33% protein cal$3.49/dozen (600g)

#12

Ground Beef 80/20meat

21.6g/$

26.1g protein/100g272 cal/100g38% protein cal$5.49/lb

#13

Lentils (cooked)plant

20.5g/$

9g protein/100g116 cal/100g31% protein cal$1.99/lb dry

#14

Egg Whitesdairy

19.8g/$

10.9g protein/100g52 cal/100g84% protein cal$4.99/32oz carton

#15

Ground Beef 93/7meat

17.7g/$

28.4g protein/100g196 cal/100g58% protein cal$7.29/lb

#16

Ground Turkey 93/7meat

17.4g/$

21.1g protein/100g170 cal/100g50% protein cal$5.49/lb

#17

Greek Yogurt (nonfat)dairy

15.4g/$

10.2g protein/100g59 cal/100g69% protein cal$5.99/32oz tub

#18

Cottage Cheese (2%)dairy

13.4g/$

11.8g protein/100g84 cal/100g56% protein cal$3.99/16oz tub

#19

Shrimpseafood

12.1g/$

24g protein/100g99 cal/100g97% protein cal$8.99/lb

#20

Canned Salmonseafood

11.5g/$

23.6g protein/100g167 cal/100g57% protein cal$3.49/6oz can

Prices are US national averages, March 2026. Your local prices may vary. Use our Protein Per Dollar Calculator to plug in your own prices.

Value Tiers

Best Value

25g+ protein per dollar

Chicken Thigh (47g/$)Chicken Breast (35g/$)Black Beans (canned) (35g/$)Pork Chop (29g/$)Peanut Butter (29g/$)Whole Milk (28g/$)Canned Tuna (in water) (28g/$)Tofu (firm) (28g/$)Whey Protein Powder (28g/$)

Good Value

15-25g protein per dollar

Tilapia (24g/$)Whole Eggs (22g/$)Ground Beef 80/20 (22g/$)Lentils (cooked) (21g/$)Egg Whites (20g/$)Ground Beef 93/7 (18g/$)Ground Turkey 93/7 (17g/$)Greek Yogurt (nonfat) (15g/$)

Premium

Under 15g protein per dollar

Cottage Cheese (2%) (13g/$)Shrimp (12g/$)Canned Salmon (11g/$)

Best in Each Category

Best Meat

Chicken Thigh

47.4g/$26g protein/100g

Best Dairy

Whole Milk

28.2g/$3.2g protein/100g

Best Seafood

Canned Tuna (in water)

28.1g/$25.5g protein/100g

Best Plant

Black Beans (canned)

34.7g/$8.9g protein/100g

Best Supplement

Whey Protein Powder

27.5g/$75g protein/100g

Daily Cost for 150g Protein

Budget Bro

Eggs + chicken thighs + milk + black beans

$6.50/day

Balanced Bro

Eggs + ground beef + Greek yogurt + canned tuna

$9.20/day

Premium Bro

Chicken breast + salmon + Greek yogurt + whey

$13.80/day

Protein/$ Calculator

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Proteinmaxxing Guide

Hit 150g+ daily on a budget

FAQ

What is the cheapest protein source?

Whole milk is typically the cheapest protein per dollar at around 28g/$1, followed by whole eggs, lentils, and chicken thighs. However, milk is mostly water and carbs — if you want a high protein-to-calorie ratio, eggs and canned tuna are better options.

Is whey protein worth the money?

Yes. Whey protein powder typically delivers 25-30g of protein per dollar, making it one of the most cost-effective sources. It's also convenient and has high bioavailability. The main downside is that it's less satiating than whole food sources.

Is chicken breast or chicken thigh cheaper per gram of protein?

Chicken thigh is significantly cheaper per gram of protein because it costs less per pound while having similar protein content. Thighs have slightly more fat and calories, but the protein per dollar is much better.

How much does it cost to eat 150g protein per day?

Using the cheapest sources (eggs, chicken thighs, ground beef 80/20, milk), you can hit 150g daily protein for $6-8. Using premium sources (salmon, lean beef 93/7, Greek yogurt), expect $12-15/day.

Are canned proteins a good budget option?

Canned tuna and canned salmon are excellent budget protein sources. Canned tuna delivers about 14g protein per dollar and requires zero cooking. The only downside is mercury concerns — limit tuna to 2-3 cans per week.