Cost per Gram of Protein: 100 Foods Ranked by Value 2026
We ranked 100 common foods by cost per gram of protein using 2026 US grocery prices. Find the cheapest high-protein foods for every budget, from eggs and lentils to whey isolate and canned tuna.
Protein is the most expensive macronutrient on most grocery receipts. Carbohydrates come cheap through rice, bread, and pasta. Fat is inexpensive in the form of cooking oils. But getting 100 to 200 grams of protein per day — the range most active adults and athletes target — requires deliberate food choices, and the cost difference between smart picks and poor ones is enormous.
A person who sources their protein primarily from boneless skinless chicken breast and whey protein might spend $4 to $5 per day on protein. Someone relying on protein bars, deli meats, and restaurant meals could easily spend $15 to $20 for the same amount. The difference adds up to thousands of dollars per year.
This guide ranks 100 common foods by cost per gram of protein using average 2026 US grocery prices. Every entry includes the approximate retail price, protein density, caloric cost of that protein, a protein quality score, and a simple budget rating. The data is organized by food category so you can compare options within each group and identify the most cost-effective swaps.
All prices are based on approximate US national averages as of early 2026, drawing on USDA Economic Research Service food price reports and Bureau of Labor Statistics Consumer Price Index data for food at home. Individual prices vary by region, store, and season — see the regional notes section for more context.
How to Read the Tables
Each table uses the following columns:
| Column | What It Means |
|---|---|
| Food | Common form (cooked, raw, or as-sold where noted) |
| Avg Price/kg (USD) | Approximate 2026 US retail price per kilogram |
| Protein/100g | Grams of protein per 100 grams of the food |
| Cost per 20g Protein | Dollar cost to get one 20g serving of protein from this food |
| Cal per 20g Protein | Calories consumed to get 20g of protein |
| Protein Quality | Score from 1–5 based on PDCAAS/DIAAS and amino acid completeness |
| Budget Rating | Star rating from 1–5 for overall value (protein per dollar, adjusted for quality) |
A five-star budget rating means exceptional protein value. One star means you are paying a premium for the protein content.
Animal Proteins
Animal proteins deliver the highest bioavailability scores and complete amino acid profiles. They also span the widest price range of any category.
| Food | Avg Price/kg (USD) | Protein/100g | Cost per 20g Protein | Cal per 20g Protein | Protein Quality | Budget Rating |
|---|---|---|---|---|---|---|
| Whole eggs (dozen, raw) | $4.40 | 13g | $0.68 | 295 | 5/5 | ★★★★★ |
| Chicken thighs (bone-in, skin-on) | $5.50 | 19g | $0.58 | 228 | 5/5 | ★★★★★ |
| Chicken breast (boneless, skinless) | $8.80 | 31g | $0.57 | 103 | 5/5 | ★★★★★ |
| Chicken drumsticks | $4.40 | 18g | $0.49 | 239 | 5/5 | ★★★★★ |
| Whole chicken (roasted) | $5.30 | 25g | $0.42 | 134 | 5/5 | ★★★★★ |
| Ground beef 80/20 | $9.90 | 26g | $0.76 | 196 | 5/5 | ★★★★ |
| Ground beef 93/7 | $13.20 | 29g | $0.91 | 110 | 5/5 | ★★★ |
| Ground turkey 93/7 | $9.70 | 27g | $0.72 | 118 | 5/5 | ★★★★ |
| Turkey breast (whole, bone-in) | $6.60 | 29g | $0.46 | 110 | 5/5 | ★★★★★ |
| Pork loin (boneless) | $8.80 | 27g | $0.65 | 126 | 5/5 | ★★★★ |
| Pork shoulder (bone-in) | $5.50 | 22g | $0.50 | 168 | 5/5 | ★★★★★ |
| Pork tenderloin | $11.00 | 29g | $0.76 | 107 | 5/5 | ★★★★ |
| Beef chuck roast | $11.00 | 26g | $0.85 | 164 | 5/5 | ★★★ |
| Beef sirloin steak | $17.60 | 28g | $1.26 | 130 | 5/5 | ★★ |
| Beef ribeye steak | $26.40 | 25g | $2.11 | 196 | 5/5 | ★ |
| Lamb leg (bone-in) | $15.40 | 25g | $1.23 | 148 | 5/5 | ★★ |
| Bison ground | $22.00 | 28g | $1.57 | 116 | 5/5 | ★★ |
| Venison ground | $24.20 | 30g | $1.61 | 107 | 5/5 | ★★ |
Fish and Seafood
| Food | Avg Price/kg (USD) | Protein/100g | Cost per 20g Protein | Cal per 20g Protein | Protein Quality | Budget Rating |
|---|---|---|---|---|---|---|
| Tilapia (frozen fillets) | $8.80 | 26g | $0.68 | 103 | 5/5 | ★★★★ |
| Pollock (frozen fillets) | $7.70 | 24g | $0.64 | 100 | 5/5 | ★★★★★ |
| Catfish (frozen fillets) | $9.90 | 22g | $0.90 | 127 | 5/5 | ★★★ |
| Cod (frozen fillets) | $11.00 | 23g | $0.96 | 104 | 5/5 | ★★★ |
| Salmon (Atlantic, farmed) | $15.40 | 25g | $1.23 | 166 | 5/5 | ★★ |
| Salmon (canned pink) | $11.00 | 24g | $0.92 | 133 | 5/5 | ★★★ |
| Tuna steak (fresh) | $22.00 | 30g | $1.47 | 100 | 5/5 | ★★ |
| Shrimp (frozen, raw) | $13.20 | 24g | $1.10 | 83 | 5/5 | ★★★ |
| Sardines (canned in oil) | $13.20 | 25g | $1.06 | 166 | 5/5 | ★★★ |
| Mussels (frozen) | $8.80 | 24g | $0.73 | 100 | 5/5 | ★★★★ |
| Clams (canned) | $15.40 | 26g | $1.18 | 96 | 5/5 | ★★★ |
| Swai (frozen fillets) | $6.60 | 22g | $0.60 | 100 | 4/5 | ★★★★★ |
Dairy and Eggs
| Food | Avg Price/kg (USD) | Protein/100g | Cost per 20g Protein | Cal per 20g Protein | Protein Quality | Budget Rating |
|---|---|---|---|---|---|---|
| Skim milk | $1.10/L | 3.4g | $0.65 | 200 | 5/5 | ★★★★★ |
| Whole milk | $1.20/L | 3.3g | $0.73 | 366 | 5/5 | ★★★★ |
| Greek yogurt (plain, nonfat) | $6.60 | 10g | $1.32 | 118 | 5/5 | ★★★ |
| Greek yogurt (plain, full fat) | $7.70 | 9g | $1.71 | 222 | 5/5 | ★★★ |
| Cottage cheese (low fat) | $5.50 | 12g | $0.92 | 133 | 5/5 | ★★★★ |
| Cottage cheese (full fat) | $5.50 | 11g | $1.00 | 196 | 5/5 | ★★★ |
| Cheddar cheese | $11.00 | 25g | $0.88 | 322 | 5/5 | ★★★ |
| Mozzarella cheese | $11.00 | 22g | $1.00 | 254 | 5/5 | ★★★ |
| Parmesan (grated) | $17.60 | 35g | $1.01 | 223 | 5/5 | ★★★ |
| Swiss cheese | $13.20 | 27g | $0.98 | 266 | 5/5 | ★★★ |
| Egg whites (carton) | $6.60 | 11g | $1.20 | 94 | 5/5 | ★★★ |
| Quark (low fat) | $7.70 | 12g | $1.28 | 120 | 5/5 | ★★★ |
| Kefir (low fat) | $4.40/L | 3.5g | $2.51 | 200 | 5/5 | ★★ |
| Skyr (plain, nonfat) | $8.80 | 11g | $1.60 | 109 | 5/5 | ★★★ |
Plant Proteins
Plant sources often deliver protein at the lowest cost per gram, though most have incomplete amino acid profiles or lower digestibility. Combining complementary plant proteins (rice + beans, for example) solves the amino acid gap.
| Food | Avg Price/kg (USD) | Protein/100g | Cost per 20g Protein | Cal per 20g Protein | Protein Quality | Budget Rating |
|---|---|---|---|---|---|---|
| Dried lentils (green/brown) | $3.30 | 25g (dry) | $0.26 | 280 | 3/5 | ★★★★★ |
| Dried split peas | $3.30 | 24g (dry) | $0.28 | 283 | 3/5 | ★★★★★ |
| Dried black beans | $3.30 | 22g (dry) | $0.30 | 268 | 3/5 | ★★★★★ |
| Dried chickpeas | $3.50 | 21g (dry) | $0.33 | 274 | 3/5 | ★★★★★ |
| Dried kidney beans | $3.30 | 22g (dry) | $0.30 | 264 | 3/5 | ★★★★★ |
| Dried pinto beans | $3.30 | 21g (dry) | $0.31 | 268 | 3/5 | ★★★★★ |
| Canned black beans | $2.20 | 8g | $0.55 | 262 | 3/5 | ★★★★ |
| Canned chickpeas | $2.40 | 7g | $0.69 | 286 | 3/5 | ★★★★ |
| Firm tofu | $5.50 | 17g | $0.65 | 129 | 4/5 | ★★★★★ |
| Extra firm tofu | $5.50 | 19g | $0.58 | 116 | 4/5 | ★★★★★ |
| Tempeh | $11.00 | 20g | $1.10 | 190 | 4/5 | ★★★ |
| Edamame (frozen, shelled) | $6.60 | 12g | $1.10 | 200 | 4/5 | ★★★ |
| Peanut butter (natural) | $6.60 | 25g | $0.53 | 470 | 3/5 | ★★★★ |
| Peanuts (dry roasted) | $6.60 | 26g | $0.51 | 430 | 3/5 | ★★★★ |
| Almonds | $13.20 | 21g | $1.26 | 548 | 3/5 | ★★ |
| Sunflower seeds | $6.60 | 21g | $0.63 | 524 | 3/5 | ★★★ |
| Pumpkin seeds (hulled) | $11.00 | 30g | $0.73 | 366 | 3/5 | ★★★★ |
| Hemp seeds | $17.60 | 32g | $1.10 | 344 | 4/5 | ★★★ |
| Seitan (homemade from vital wheat gluten) | $6.60 | 75g | $0.18 | 48 | 2/5 | ★★★★★ |
| Vital wheat gluten (flour) | $6.60 | 75g | $0.18 | 48 | 2/5 | ★★★★★ |
| TVP (textured vegetable protein) | $5.50 | 52g (dry) | $0.21 | 131 | 3/5 | ★★★★★ |
| Soy milk (unsweetened) | $2.20/L | 3.5g | $1.26 | 154 | 4/5 | ★★★ |
| Nutritional yeast | $22.00 | 50g | $0.88 | 144 | 3/5 | ★★★ |
Protein Supplements
Supplements offer the highest protein density and often the lowest cost per gram, but they are not whole foods and should complement, not replace, a real food diet.
| Food | Avg Price/kg (USD) | Protein/100g | Cost per 20g Protein | Cal per 20g Protein | Protein Quality | Budget Rating |
|---|---|---|---|---|---|---|
| Whey protein concentrate | $22.00 | 80g | $0.55 | 98 | 5/5 | ★★★★★ |
| Whey protein isolate | $30.80 | 90g | $0.68 | 88 | 5/5 | ★★★★★ |
| Casein protein | $33.00 | 82g | $0.80 | 94 | 5/5 | ★★★★ |
| Pea protein isolate | $22.00 | 80g | $0.55 | 96 | 4/5 | ★★★★★ |
| Soy protein isolate | $17.60 | 85g | $0.41 | 88 | 4/5 | ★★★★★ |
| Rice protein concentrate | $17.60 | 80g | $0.44 | 96 | 3/5 | ★★★★★ |
| Egg white protein powder | $35.20 | 82g | $0.86 | 94 | 5/5 | ★★★★ |
| Collagen peptides | $33.00 | 90g | $0.73 | 80 | 2/5 | ★★★ |
| Beef protein isolate | $39.60 | 88g | $0.90 | 86 | 4/5 | ★★★ |
| Mixed plant protein blend | $24.20 | 75g | $0.65 | 102 | 4/5 | ★★★★ |
Convenience Proteins
These are the grab-and-go options. Convenience always costs more, but some options are far better than others.
| Food | Avg Price/kg (USD) | Protein/100g | Cost per 20g Protein | Cal per 20g Protein | Protein Quality | Budget Rating |
|---|---|---|---|---|---|---|
| Canned tuna (chunk light, water) | $8.80 | 26g | $0.68 | 92 | 5/5 | ★★★★★ |
| Canned chicken breast | $11.00 | 25g | $0.88 | 100 | 5/5 | ★★★★ |
| Canned salmon (pink) | $11.00 | 24g | $0.92 | 133 | 5/5 | ★★★ |
| Canned sardines (water) | $11.00 | 25g | $0.88 | 132 | 5/5 | ★★★★ |
| Deli turkey breast | $15.40 | 22g | $1.40 | 104 | 5/5 | ★★★ |
| Deli ham | $13.20 | 18g | $1.47 | 133 | 5/5 | ★★ |
| Deli roast beef | $19.80 | 21g | $1.89 | 124 | 5/5 | ★★ |
| Beef jerky | $55.00 | 33g | $3.33 | 194 | 5/5 | ★ |
| Turkey jerky | $55.00 | 30g | $3.67 | 200 | 5/5 | ★ |
| Protein bar (avg, 20g protein) | $44.00 | 20g | $2.20 | 220 | 4/5 | ★ |
| Protein shake (RTD, 30g) | $33.00 | 12g | $1.83 | 200 | 5/5 | ★★ |
| Hard-boiled eggs (prepackaged, 2pk) | $8.80 | 13g | $1.35 | 295 | 5/5 | ★★★ |
| String cheese (part-skim mozzarella) | $13.20 | 22g | $1.20 | 254 | 5/5 | ★★★ |
Top 20 Cheapest Protein Sources: Overall Ranking
This ranking considers cost per 20g of protein as the primary sort, with protein quality as a tiebreaker. All prices reflect typical 2026 US retail.
| Rank | Food | Cost per 20g Protein | Protein Quality | Cal per 20g Protein |
|---|---|---|---|---|
| 1 | Seitan / vital wheat gluten | $0.18 | 2/5 | 48 |
| 2 | TVP (textured vegetable protein) | $0.21 | 3/5 | 131 |
| 3 | Dried lentils | $0.26 | 3/5 | 280 |
| 4 | Dried split peas | $0.28 | 3/5 | 283 |
| 5 | Dried black beans | $0.30 | 3/5 | 268 |
| 6 | Dried kidney beans | $0.30 | 3/5 | 264 |
| 7 | Dried pinto beans | $0.31 | 3/5 | 268 |
| 8 | Dried chickpeas | $0.33 | 3/5 | 274 |
| 9 | Soy protein isolate | $0.41 | 4/5 | 88 |
| 10 | Whole chicken (roasted) | $0.42 | 5/5 | 134 |
| 11 | Rice protein concentrate | $0.44 | 3/5 | 96 |
| 12 | Turkey breast (whole, bone-in) | $0.46 | 5/5 | 110 |
| 13 | Chicken drumsticks | $0.49 | 5/5 | 239 |
| 14 | Pork shoulder (bone-in) | $0.50 | 5/5 | 168 |
| 15 | Peanuts (dry roasted) | $0.51 | 3/5 | 430 |
| 16 | Peanut butter (natural) | $0.53 | 3/5 | 470 |
| 17 | Whey protein concentrate | $0.55 | 5/5 | 98 |
| 18 | Pea protein isolate | $0.55 | 4/5 | 96 |
| 19 | Canned black beans | $0.55 | 3/5 | 262 |
| 20 | Chicken breast (boneless, skinless) | $0.57 | 5/5 | 103 |
The top 20 list reveals a clear pattern: dried legumes dominate the cheapest spots, protein powders sit in the middle, and whole chicken and budget cuts of meat offer the best value among animal sources. The combination of dried lentils plus whey protein concentrate gives you both affordable complete amino acids and rock-bottom plant protein — a strategy used by many budget-conscious athletes.
Regional Price Variations
Protein costs vary significantly across the globe. These approximate multipliers give context for readers outside the United States:
United States (Baseline)
All prices in this article use US national averages. Actual prices vary 10–25% between regions: protein is cheaper in the Midwest and Southeast, more expensive in the Northeast and Pacific coast metro areas. Warehouse clubs (Costco, Sam's Club) typically offer 15–30% savings on bulk proteins.
Europe
Chicken breast costs roughly 20–40% more than US prices in Western Europe (UK, Germany, France). Dairy tends to be comparable or slightly cheaper. Eggs are generally 30% more expensive. Plant proteins like lentils and beans are similar in price. Whey protein is 10–20% more expensive due to import costs and VAT.
Asia
In Southeast Asia (Thailand, Philippines, Vietnam), chicken and eggs are 30–50% cheaper than the US. Tofu and tempeh are significantly cheaper where they are locally produced. Whey protein is 20–40% more expensive due to imports. In Japan and South Korea, protein costs are comparable to or slightly above US prices. In India, lentils, chickpeas, and paneer offer some of the cheapest protein in the world.
General Rule
In any region, the relative rankings tend to hold: legumes and eggs are almost always the cheapest protein, followed by chicken and protein powder, with beef and specialty cuts at the top of the price range.
Cost Optimization Strategies
Buy in Bulk
The single biggest lever for reducing protein cost is volume purchasing. Buying a 2.3kg (5lb) bag of whey protein drops the cost per serving by 25–40% compared to single-serve packets. Buying chicken breast in 4.5kg (10lb) frozen bags from warehouse clubs is typically 30% cheaper than fresh from the grocery store. Dried beans in 11kg (25lb) bags from restaurant supply stores cost roughly half the per-kilogram price of grocery store bags.
Prioritize Frozen Over Fresh
Frozen chicken breast, fish fillets, and shrimp are nearly always cheaper than fresh equivalents, with negligible nutritional differences. Flash-frozen fish is often fresher than "fresh" fish at the counter, since it is frozen at sea within hours of being caught.
Use Seasonal and Sale Pricing
Turkey hits its lowest annual price in November and December. Pork shoulder and ribs drop around US summer holidays. Eggs fluctuate with seasonal demand — prices typically dip in spring and summer. Monitoring sale cycles and buying 2–4 weeks of protein at sale prices to freeze can reduce costs by 15–25%.
Cook Bone-In and Skin-On Cuts
Bone-in chicken thighs, whole chickens, and pork shoulder are almost always cheaper per gram of protein than their boneless, trimmed counterparts. The extra preparation time pays for itself. A whole rotisserie chicken from a warehouse club provides roughly 600g of cooked meat for about $5.50 to $6.50.
Combine Plant and Animal Sources
You do not need to get all protein from one source. A meal of rice and black beans with a small portion of chicken delivers 40g+ of complete protein at a fraction of the cost of a steak dinner. This blended approach is how most of the world's population meets protein needs affordably.
Track What You Eat
It is difficult to optimize costs without knowing your actual protein intake. Using an app like Nutrola to track your meals — whether by scanning barcodes on bulk packages or snapping a photo of your plate — gives you the data to see exactly where your protein comes from and what it costs. Many users find that simply becoming aware of their protein sources leads to better purchasing decisions within a few weeks.
Sample Meal Plans: Hitting 150g Protein on Three Budgets
These sample plans show what 150 grams of protein looks like at three different daily food budgets. All costs are approximate based on 2026 US grocery prices for foods bought in reasonable bulk.
Budget Plan: $5/day (150g protein)
| Meal | Food | Protein | Estimated Cost |
|---|---|---|---|
| Breakfast | 4 whole eggs, scrambled | 26g | $0.88 |
| Lunch | 200g cooked lentils + 100g rice | 22g | $0.45 |
| Snack | 40g whey protein concentrate in water | 32g | $1.10 |
| Dinner | 200g chicken drumsticks (bone-in) + 200g canned black beans | 52g | $1.60 |
| Snack | 250ml skim milk + 2 tbsp peanut butter | 18g | $0.55 |
| Total | 150g | $4.58 |
Moderate Plan: $10/day (150g protein)
| Meal | Food | Protein | Estimated Cost |
|---|---|---|---|
| Breakfast | 3 whole eggs + 150g Greek yogurt (nonfat) | 35g | $1.65 |
| Lunch | 150g chicken breast + 150g cooked quinoa + vegetables | 52g | $2.40 |
| Snack | 30g whey isolate + 1 banana | 27g | $1.10 |
| Dinner | 150g frozen tilapia + 200g cooked black beans + salad | 36g | $2.85 |
| Total | 150g | $8.00 |
Comfort Plan: $15/day (150g protein)
| Meal | Food | Protein | Estimated Cost |
|---|---|---|---|
| Breakfast | 3-egg omelet with 30g cheddar + 150g cottage cheese | 40g | $2.30 |
| Lunch | 170g canned salmon + mixed greens salad + avocado | 38g | $3.50 |
| Snack | Protein bar (20g protein) + string cheese | 27g | $3.20 |
| Dinner | 180g grilled sirloin steak + roasted vegetables + sweet potato | 45g | $5.20 |
| Total | 150g | $14.20 |
The $5/day plan relies on the top-ranked budget proteins: eggs, dried lentils, chicken drumsticks, canned beans, and whey concentrate. It is monotonous but nutritionally complete. The $10/day plan introduces more variety with fresh fish and Greek yogurt. The $15/day plan includes premium items like steak, salmon, and convenience options like protein bars.
Frequently Asked Questions
What is the cheapest source of complete protein?
Whole eggs are the cheapest source of complete, high-quality animal protein at approximately $0.68 per 20g of protein. Among supplements, soy protein isolate at $0.41 per 20g is cheaper but is not a whole food. For plant-based whole foods, combining dried lentils with rice gives you complete amino acids at roughly $0.30 per 20g serving.
How much should I spend on protein per day?
Most people can hit 120–150g of protein per day for $5 to $8 by focusing on eggs, chicken (especially bone-in cuts), dried legumes, and whey protein. If budget allows, $10 to $12 per day opens up options like fresh fish, Greek yogurt, and leaner ground meats.
Is cheap protein lower quality?
Not necessarily. Eggs, chicken drumsticks, and skim milk are among the cheapest protein sources and score maximally on protein quality indices (PDCAAS 1.00). Dried lentils and beans are cheap with moderate quality scores — their main limitation is an incomplete amino acid profile, easily fixed by pairing with grains.
Does cooking method affect protein content?
Cooking does not destroy protein significantly. Grilling, baking, and boiling all preserve the vast majority of protein content. The main difference is water loss: cooked chicken breast has more protein per 100g than raw because it has lost water weight. All values in this article specify whether the measurement is for raw or cooked food.
How does Nutrola help with protein tracking?
Nutrola uses AI photo recognition and barcode scanning to log meals in seconds. When you scan a package of chicken breast or snap a photo of your plate, the app automatically calculates protein content along with all other macronutrients. Over time, your food log reveals exactly which foods contribute the most protein to your diet and where you might be overpaying — making it easier to apply the cost optimization strategies in this guide.
Methodology Notes
Prices in this article are approximate US national averages for early 2026. Sources include USDA Economic Research Service quarterly food price reports, BLS Consumer Price Index average food prices data, and spot checks at major US retailers (Walmart, Kroger, Costco) in February and March 2026. Protein content values are from the USDA FoodData Central database. PDCAAS and DIAAS scores are from published FAO/WHO reference data and peer-reviewed studies.
Actual prices you pay will differ based on your location, store, season, sales, and whether you buy conventional or organic. Use this guide as a relative ranking and directional tool rather than as exact pricing. The relative cost differences between foods tend to be stable even as absolute prices fluctuate.
Tracking your daily protein intake is the first step toward optimizing both your nutrition and your grocery budget. Nutrola makes it simple — snap a photo, scan a barcode, or use voice logging to record meals in under 10 seconds. Download the app and start seeing exactly where your protein comes from.
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