{"id":475541,"date":"2026-06-04T08:10:23","date_gmt":"2026-06-04T08:10:23","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/475541\/"},"modified":"2026-06-04T08:10:23","modified_gmt":"2026-06-04T08:10:23","slug":"cheapeat-protein-sources-ranked-by-cost","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/475541\/","title":{"rendered":"Cheapeat protein sources ranked by cost"},"content":{"rendered":"

With the price of everyday items continuing to skyrocket, a basket of groceries is costing a lot more than it used to.<\/p>\n

Here\u2019s how you can hit your protein<\/a> goals without blowing the budget<\/a>. <\/p>\n

21. Steak \"\"<\/p>\n

Steak is the go-to dinner for those looking for a high-protein meal.\u00a0Getty<\/p>\n

Everybody loves a steak<\/a> dinner, and while it is packed with protein<\/a>, it\u2019s definitely not your cheapest option. Even slightly cheaper cuts – like rump – still set you back around $12.50 for 300 grams of beef at Woolworths<\/a>.<\/p>\n

Protein in 100 grams: 22 grams<\/p>\n

Amount of protein for $1: 5.28 grams<\/p>\n

20. Quinoa\"Quinoa<\/p>\n

Quinoa was once a superfood, but it is part of our everyday diet now.\u00a0nna\\gabrielle.oehlmann<\/p>\n

Once upon a time quinoa<\/a> was a superfood, but now it\u2019s little more than a side dish on the average Aussie\u2019s plate. But that doesn\u2019t mean you should write it off, because quinoa is packed with protein<\/a>, bringing in almost 15 grams a serve. A 500 gram bag of quinoa<\/a> will set you back around $6.50.<\/p>\n

Protein in 100 grams: 13.1 grams<\/p>\n

Amount of protein for $1: 10 grams<\/p>\n

19. Greek yoghurt \"Greek<\/p>\n

Greek yoghurt with honey on a blue and white tablecloth\u00a0iStock<\/p>\n

Equally perfect for both breakfast and dessert, Greek yoghurt is a wonderful addition to your diet if you do any kind of high-intensity strength training. A two kilo tub of Greek yoghurt<\/a> will set you back around $13.80, and give you a total return of around close to 100 grams of protein<\/a>.<\/p>\n

Protein in 100 grams: 10 grams<\/p>\n

Amount of protein for $1: 14 grams <\/p>\n

18. Whey Protein \"Measuring<\/p>\n

Protein may not be as expensive as you think\u00a0nna\\kristine.tarbert<\/p>\n

It\u2019s deliberately designed to boost your diet, but is whey protein as expensive as you think? Probably not, considering that you can get a 454 gram tub of the world\u2019s most popular protein powder for around about $55.95<\/a>. Considering it\u2019s more than three quarters pure protein, that\u2019s not too bad.<\/p>\n

Protein in 100 grams: 77 grams<\/p>\n

Amount of protein for $1: 6.24 grams<\/p>\n

17. Tempeh\"\"<\/p>\n

Tempeh is a little-known source of protein\u00a0Kathleen Juanda Teo<\/p>\n

Tempeh seems to make it onto every list of common, nutritious foods – and for good reason. In 100 grams of tempeh (made from soybeans) there\u2019s almost 20 grams of protein. Despite being relatively \u201cexotic\u201d, tempeh is still reasonably cheap, with a 300 gram block costing you about $4.50<\/a>.<\/p>\n

Protein in 100 grams: 15 grams<\/p>\n

Amount of protein for $1: 10 grams<\/p>\n

16. Swiss cheese\"Hot<\/p>\n

Fat is an important part of a balanced diet.\u00a0Getty<\/p>\n

Despite being part of the protein-packed dairy family, Swiss cheese is often overlooked when it comes to choosing muscle-building foods. It\u2019s a shame, because Swiss cheese is almost a third protein, and a 200-gram packet will only set you back around $4.39<\/a>.<\/p>\n

Protein in 100 grams: 27 grams<\/p>\n

Amount of protein for $1: 12.3 grams<\/p>\n

15. Beef mince\"woolworths<\/p>\n

Beef mince is a go-to source of protein for many\u00a09Honey<\/p>\n

Whether you\u2019re meal-prepping for the week or want an easy, protein-packed dinner, beef mince is a cheap and fast way to make something equally tasty and healthy. For half a kilo of lean beef mince, you\u2019ll pay around $12<\/a> and receive about 70 grams of protein.<\/p>\n

Protein in 100 grams: 22.4 grams<\/p>\n

Amount of protein for $1: 9.3 grams<\/p>\n

14. Tofu\"Healthy<\/p>\n

Tofu is the holy grail of protein sources for vegetarians.\u00a0Getty Images\/iStockphoto<\/p>\n

It\u2019s the saviour of many a vegetarian\u2019s diet, but tofu could also make a welcome addition to any carnivore\u2019s eating plan. A 350-gram block of tofu<\/a> will set you back about $4.70, and can be fried off or steamed with the rest of your vegetables while you cook your main source of protein.<\/p>\n

Protein in 100 grams: 15.9 grams<\/p>\n

Amount of protein for $1: 11.8 grams<\/p>\n

13. Cottage cheese \"\"<\/p>\n

Cottage cheese is even considered a healthy alternative to ice cream.
\n\u00a0Getty<\/p>\n

Sometimes referred to as \u201cthe healthy man\u2019s ice-cream\u201d, cottage cheese is packed full of protein and can be bought reasonably cheap. A 500 gram tub of creamed cottage cheese will set you back around about $5.49 <\/a>while giving you a substantial 55 grams of protein.<\/p>\n

Protein in 100 grams: 11 grams<\/p>\n

Amount of protein for $1: 10 grams<\/p>\n

12. Almonds \"\"<\/p>\n

A bag of almonds will sort out a week of protein-filled snacks for you.\u00a0Getty<\/p>\n

A 400 gram packet of unsalted almonds will set you back around $8<\/a>, which means you\u2019ll have a week\u2019s worth of snacks on hand with the upward potential of around 84 grams of protein. Almonds are also a great option to throw into blended smoothies and protein shakes for added texture.<\/p>\n

Protein in 100 grams: 25.3 grams<\/p>\n

Amount of protein for $1: 12.65 grams <\/p>\n

11. Beef liver\"\"<\/p>\n

Offal such as liver is a surprising source of protein.\u00a0iStock<\/p>\n

Offal might not be what your mind immediately thinks of when you run over the grocery list for optimum muscle building, but cuts like tongue and cheek offer a lot of protein at fairly lowly prices. Ordering a half kilo of organic beef liver will only set you back about $8, and give you an impressive 130 grams of protein.<\/p>\n

Protein in 100 grams: 26 grams<\/p>\n

Amount of protein for $1: 16.25 grams<\/p>\n

10. Eggs \"best<\/p>\n

Eggs are a delicious and convenient protein source\u00a0Getty<\/p>\n

There\u2019s no bodybuilding staple in history more recognisable than the humble egg. From tales of raw egg shakes to scoffing down a dozen eggs with breakfast, everybody loves the estimated 10 grams of protein inside two eggs. Depending on who you buy from, a dozen eggs will set you back around $7.<\/a><\/p>\n

Protein in 100 grams: 13 grams<\/p>\n

Amount of protein for $1: 13 grams<\/p>\n

9. Peanut butter\"Banana<\/p>\n

Banana and peanut butter is a classic sweet combo that also has protein in it.
\n\u00a0iStock<\/p>\n

There\u2019s pretty much no reason under the sun why you would still eat peanut butter with preservatives when there\u2019s all natural peanut butter available. Not only is it ultra-delicious, it\u2019s also a handy way to get your protein in without sacrificing flavour. A jar of peanuts-only butter can cost you an arm or a leg, but it\u2019s possible to get around 375 grams for just $6.30<\/a>.<\/p>\n

Protein in 100 grams: 26 grams <\/p>\n

Amount of protein for $1: 15.5 grams<\/p>\n

8. White fish\"Frozen<\/p>\n

White fish is high-protein and healthy option for meals.\u00a0nna\\gabrielle.oehlmann<\/p>\n

When it comes to eating a high-protein diet, many people forget about plain old white-fleshed fish, despite it being both cheap and extremely nutritious. Take Basa fillets for example – at around $7.20 per kilo<\/a>, someone could theoretically buy a weeks worth of protein for less than $40.<\/p>\n

Protein in 100 grams: 24 grams<\/p>\n

Amount of protein for $1: 33 grams<\/p>\n

7. Chicken breast\"Grilled<\/p>\n

Many don’t look further than chicken breast for protein.\u00a0Getty Images\/iStockphoto<\/p>\n

It\u2019s an absolute protein staple, but chicken breast can soak up a large portion of your grocery budget if you\u2019re looking to build muscle. The price of chicken varies with season (and level of competition) but we found the going price was about $9 for around 500 grams<\/a>, which would return you\u00a0155 grams of protein.<\/p>\n

Protein in 100 grams: 31 grams\u00a0 <\/p>\n

Amount of protein for $1: 17.2 grams<\/p>\n

6. Sunflower seeds \"Sunflower<\/p>\n

Sunflower seeds are chock full of fats\u00a0iStock<\/p>\n

Absolutely packed full of fat, sunflower seeds are a great snack to have between meals when you feel like nibbling on something healthy. You can pick up a 150 gram bag for about $1.65<\/a>.<\/p>\n

Protein in 100 grams: 21 grams<\/p>\n

Amount of protein for $1: 19 grams<\/p>\n

5. Whole milk\"\"<\/p>\n

Good ol’ milk is a classic protein-building drink.\u00a0Getty<\/p>\n

Whole milk is a muscle-building institution, so much so that some people drink four litres a day<\/a> just to put on muscle. Thankfully, it is cheap, with a litre costing you only $1.85<\/a>, and giving you a huge 30 grams of protein.<\/p>\n

Protein in 100 ml: 3.2 grams<\/p>\n

Amount of protein for $1: 16.2 grams<\/p>\n

4. Lentils\"Lentils<\/p>\n

Lentils bulk up dishes while adding protein.\u00a0Supplied<\/p>\n

Another vegan favourite, lentils are a great way of bulking up dishes while also adding a handy dose of protein. In a 420 gram can of brined lentils<\/a> you\u2019ll be able to consume 23 grams of protein, which isn\u2019t too bad considering you\u2019ll pay around $1 for the can. <\/p>\n

Protein in 100 grams: 5.5 grams<\/p>\n

Amount of protein for $1: 23 grams<\/p>\n

3. Canned tuna\"\"<\/p>\n

Protein packed tuna makes a great addition to any meal.\u00a0Getty Images\/iStockphoto<\/p>\n

Love it or hate it, canned tuna is a seriously cheap option when it comes to bulking up. In each 95 gram tin of tuna, there\u2019s a whopping 15.9 grams of protein, making it worth stomaching for lunch. It\u2019s super easy to pick up canned tuna for about $1.10 per can<\/a>, making it a great shoestring bulking source.<\/p>\n

Protein in 100 grams: 26 grams<\/p>\n

Amount of protein for $1: 22.4 grams<\/p>\n

2. Black beans\"Top<\/p>\n

Black beans\u00a0fcafotodigital<\/p>\n

Like many other beans, black beans are a great source of fiber, protein, and folate. You can get a 420 gram tin of beans for 95 cents<\/a>.<\/p>\n

Protein in 100 grams: 7.5 grams <\/p>\n

Amount of protein for $1: 33 grams<\/p>\n

1. Chickpeas\"Crispy<\/p>\n

Chickpeas take the crown for most protein for the cheapest price.\u00a0Supplied<\/p>\n

If you\u2019re vegetarian, finding sources of protein that give you a good bang for your buck can be pretty tough. That is of course, unless you like chickpeas, in which case you can close to 30 grams of protein for just 95 cents<\/a>. This makes it the cheapest source of protein you could ever imagine – but you would have to eat a lot of chickpeas.<\/p>\n

Protein in 100 grams: 6.6 grams<\/p>\n

Amount of protein for $1: 29 gram<\/p>\n","protected":false},"excerpt":{"rendered":"With the price of everyday items continuing to skyrocket, a basket of groceries is costing a lot more…\n","protected":false},"author":2,"featured_media":475542,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[163,85,46,543],"class_list":["post-475541","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-il","tag-israel","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/475541","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=475541"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/475541\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/475542"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=475541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=475541"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=475541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}