The Cheapest Ways to Get Protein Right Now

Eggs used to be one of the cheapest sources of protein. Back when they were $2 a dozen, 84 grams of protein in a carton of extra-large eggs cost just 48 cents for 20 grams of protein. But we have a major outbreak of bird flu, and when the virus is found on a farm, the entire flock often has to be culled to prevent it from spreading. That’s why eggs are in demand and egg prices are now rising , with the USDA Economic Research Service expecting egg prices to rise 20% this year . (The Centers for Disease Control and Prevention (CDC) has more information on the avian flu outbreak here , but it’s worth noting that the Trump administration has already intervened in publishing avian flu research despite this crisis.)

Health care aside, let’s look at the food prices we’re currently facing. Eggs are no longer your cheap choice, although luckily the price of whey powder has come down since the last egg price hike in 2023. So I decided it was time to recalculate the price we pay per serving of protein in various grocery products. I’m including classic meats, eggs, and protein powder, as well as a few underrated options like tofu and peanuts.

Methodology

The following calculations are not based on a comprehensive national price survey. Unable to find a good source of up-to-date prices that could be compared fairly side-by-side in a timely manner, I instead used non-sale prices at Pittsburgh chain grocery stores and also checked Amazon and Walmart for a few items that were out of stock at the store. I found most of my prices through Instacart. When there were multiple packs or brands available, I would choose the cheapest and most reasonable looking item that I would be most likely to pick up if I was shopping for myself on a budget. I did not use wholesale prices. If one store had a significantly lower price than others in town, I would skip that store and choose the more typical price among the competition. Essentially, I’m trying to be honest using my judgment of what prices are most representative of the market we’re in.

Prices in your area may be higher or lower than what I found, but I hope that relative prices (which items are cheaper than others) will be similar in your area. You can calculate it yourself using this formula:

(price per piece) / (grams of protein in entire package) = price per gram

As you look through the list, please note that I calculated the price per 20 grams of protein . (Multiply the above number by 20.) This should be enough for a small snack, or you can double or triple it for a large, protein-rich lunch. By comparison, a chicken breast has about 40 grams of protein.

Cheapest sources of protein overall

Nothing on my list comes close to being cost-effective at $2 or even $2.50 per dozen eggs (RIP), but the following all cost less than $1 per 20 grams of protein:

• Chicken thighs (bone-in, skin on), 62 cents ($1.99 per pound, 64 grams protein)

• Skim milk, 65 cents ($4.29 per gallon, 133 grams protein)

• Black beans, dried, 66 cents ($3.29 per pound, 100 grams protein)

• Peanuts (!), 71 cents ($3.99/lb, unshelled, 112 g)

• Whole milk, 81 cents ($4.99/gallon, 123 g)

• Cheese, low moisture mozzarella, 88 cents ($3.69/pack of 12, 84 g)

Tuna didn’t make my list this year: a can of 20 grams of protein cost $1.29. (The last time I made a list like this, it was a little cheaper.) The chicken breast and canned black beans deserve an honorable mention at just over a dollar for 20 grams.

Cheapest meat to get protein

Chicken is so cheap that it made it onto our overall list of cheapest foods above. Chicken breast is expensive per pound, but you get a lot of protein for the money. Bone-in, skin-on chicken legs, on the other hand, are very cheap, but that price includes inedible bones as well as a lot of fat in the meat and skin. Some of this fat may leak out, depending on how you cook the chicken.

• Chicken thighs (bone-in, skin on), 62 cents ($1.99 per pound, 64 grams protein)

• Chicken Breast, $1.01 ($6.99/lb, 139g)

When it comes to cuts of meat, you’ll make a similar compromise. In terms of protein price, more expensive cuts of meat can be cost effective if they are lean. We’ll leave it to you to judge your favorite steaks and the like, but here are two common types of ground beef:

• Beef 80/20 (20% fat), $1.58 ($5.99/lb, 76g)

• Beef 93/7 (7% fat), $1.46 ($6.99/lb, 96g)

At the moment, some other meats are selling for less than ground beef, although meat prices vary widely and you may find something different. Here’s what I found in local stores:

• Pork tenderloin, $1.43 for 20 grams of protein ($5.99 per pound with 84 grams of protein).

• Frozen tilapia: $1.22 per 20 grams protein ($9.76 per pound per 160 grams protein). Note that fish prices vary and that you can usually get a better price if you buy frozen, so this fish may rise in the rankings if you can get a good deal in the frozen fish section.

• Ground Turkey – $1.73 ($8.29 per pound for 96 grams of protein).

For comparison, here are two products that turned out to be more expensive than others. One thing I expected, the other not so much:

• Salmon: $2.10 for 20 grams of protein ($9.66 per pound for 92 grams of protein—and that’s cheap for salmon!)

• Canned chicken: $2.17 per 20 grams of protein ($2.41 per can containing 18 grams of protein).

Cheapest Vegetarian Protein Options

What about things that aren’t meat? Besides eggs, it’s good to know that dairy products, beans, and tofu are also excellent sources of protein. Peanuts and dried beans were the only plant-based foods to make our under-$1 list above (along with milk, for you lacto-ovo people). Here are a few more non-meat foods with their prices, many of which are cheaper than meat (mostly cheaper than beef, but more expensive than chicken):

• Dried black beans: $0.66 per 20 grams protein ($3.29 per pound, 100 grams protein).

• Canned Black Beans: $1.03 per 20 grams of protein ($1.29 per can with 25 grams of protein).

• Eggs: $1.12 per 20 grams of protein when purchased at $4.69 per dozen (extra large). Prices here are unstable, so do the math yourself: large eggs contain 6 grams of protein, extra large eggs contain 7 grams.

• Cheddar Cheese, $1 per 20 grams of protein ($2.79 for an 8-ounce block of cheese with 56 grams of protein).

• Extra-firm tofu, $1.16 per 20 grams protein ($2.49 per pound, 43 grams protein).

• Cheese, low moisture mozzarella, 88 cents ($3.69/pack of 12, 84 g)

• Whey Protein Powder: $1.10 per 20 grams of protein ($38.25 per jar containing 696 grams of protein).

• Boxed Egg Whites: $1.41 for 20 grams of protein ($3.53 for a 16-ounce box with 50 grams of protein).

• Greek yogurt, $1.50 for 20 grams of protein ($5.99 for a 32-ounce container containing 80 grams of protein). Yogurt is another one of those foods that varies greatly in price depending on the brand and variety, so shopping here is especially important.

As with any price comparison, check the numbers at your local store. Prices vary across the country, and some items (like eggs!) vary from day to day. Sales, coupons, and frozen items can also help you find cheaper prices than these, so if you can beat what we found, we’ll be happy for you.

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