Protein per Dollar: the cheapest protein sources
We ranked 44 common foods by grams of protein per US dollar. The gap is huge: lentils (dry) delivers about 83.3 g of protein per dollar, roughly 9× more than salmon (raw, farmed) (9.3 g/$). Data is updated August 2026; sort and filter the full table below.
| # | Food | Protein / $ | Protein /100 g | Price /100 g |
|---|---|---|---|---|
| 1 | Lentils (dry) Legumes & Beans | 83.3 g | 25 g | $0.30 |
| 2 | Split peas (dry) Legumes & Beans | 83.3 g | 25 g | $0.30 |
| 3 | Kidney beans (dry) Legumes & Beans | 75 g | 22.5 g | $0.30 |
| 4 | Black beans (dry) Legumes & Beans | 72 g | 21.6 g | $0.30 |
| 5 | Textured vegetable protein (TVP, dry) Soy & Meat Alternatives | 65 g | 52 g | $0.80 |
| 6 | Chickpeas (dry) Legumes & Beans | 58.5 g | 19.3 g | $0.33 |
| 7 | Peanuts Legumes & Beans | 51.6 g | 25.8 g | $0.50 |
| 8 | Whole chicken (raw) Poultry & Meat | 51.4 g | 18 g | $0.35 |
| 9 | Soy protein isolate Supplements | 48.9 g | 88 g | $1.80 |
| 10 | Oats (dry) Grains | 44 g | 13.2 g | $0.30 |
| 11 | Whole-wheat pasta (dry) Grains | 43.3 g | 13 g | $0.30 |
| 12 | Peanut butter Legumes & Beans | 41.8 g | 25.1 g | $0.60 |
| 13 | Chicken thighs (raw) Poultry & Meat · boneless, skinless | 33.8 g | 18.6 g | $0.55 |
| 14 | Tofu (firm) Soy & Meat Alternatives | 33.3 g | 15 g | $0.45 |
| 15 | Whole-wheat bread Grains | 32.5 g | 13 g | $0.40 |
| 16 | Whey protein powder Supplements | 32 g | 80 g | $2.50 |
| 17 | Milk (2%) Eggs & Dairy | 30.9 g | 3.4 g | $0.11 |
| 18 | Pork loin (raw) Poultry & Meat | 30 g | 21 g | $0.70 |
| 19 | Canned tuna (in water) Fish & Seafood · drained | 30 g | 25.5 g | $0.85 |
| 20 | Sunflower seeds Nuts & Seeds | 30 g | 21 g | $0.70 |
| 21 | Brown rice (dry) Grains | 30 g | 7.5 g | $0.25 |
| 22 | Chicken breast (raw) Poultry & Meat · boneless, skinless | 29.2 g | 22.5 g | $0.77 |
| 23 | Canned beans Legumes & Beans · cooked, in can | 25 g | 7.5 g | $0.30 |
| 24 | Turkey breast (raw) Poultry & Meat | 24.2 g | 21.8 g | $0.90 |
| 25 | Mozzarella (part-skim) Eggs & Dairy | 24 g | 24 g | $1.00 |
| 26 | Quinoa (dry) Grains | 23.5 g | 14.1 g | $0.60 |
| 27 | Cheddar cheese Eggs & Dairy | 22.6 g | 24.9 g | $1.10 |
| 28 | Canned sardines Fish & Seafood | 22.4 g | 24.6 g | $1.10 |
| 29 | Pumpkin seeds Nuts & Seeds | 21.6 g | 30.2 g | $1.40 |
| 30 | Seitan Soy & Meat Alternatives · prepared | 20.8 g | 25 g | $1.20 |
| 31 | Cottage cheese (low-fat) Eggs & Dairy | 20 g | 11 g | $0.55 |
| 32 | Eggs (large, whole) Eggs & Dairy | 19.4 g | 12.6 g | $0.65 |
| 33 | Edamame (frozen) Soy & Meat Alternatives | 18.3 g | 11 g | $0.60 |
| 34 | Greek yogurt (nonfat, plain) Eggs & Dairy | 18.2 g | 10 g | $0.55 |
| 35 | Almonds Nuts & Seeds | 17.7 g | 21.2 g | $1.20 |
| 36 | Hemp seeds Nuts & Seeds | 17.6 g | 31.6 g | $1.80 |
| 37 | Tempeh Soy & Meat Alternatives | 17.3 g | 19 g | $1.10 |
| 38 | Ground beef (85/15, raw) Poultry & Meat | 16.9 g | 18.6 g | $1.10 |
| 39 | Tilapia (raw) Fish & Seafood | 15.5 g | 20.1 g | $1.30 |
| 40 | Chia seeds Nuts & Seeds | 13.8 g | 16.5 g | $1.20 |
| 41 | Soy milk Soy & Meat Alternatives | 13.2 g | 3.3 g | $0.25 |
| 42 | Shrimp (raw) Fish & Seafood | 11.2 g | 20.1 g | $1.80 |
| 43 | Beef steak (sirloin, raw) Poultry & Meat | 10.5 g | 21 g | $2.00 |
| 44 | Salmon (raw, farmed) Fish & Seafood | 9.3 g | 20.4 g | $2.20 |
44 foods · “Protein / $” = grams of protein per US dollar, as purchased. Prices are approximate US retail averages.
Key findings
Best value (Lentils (dry), Split peas (dry), Kidney beans (dry), Black beans (dry), Textured vegetable protein (TVP, dry)). Dried legumes and soy protein dominate the top of the list — they are protein-dense and cheap per kilogram because you buy them dry. Eggs, peanut butter and canned tuna are the best-value animal proteins.
Most expensive per gram (Salmon (raw, farmed), Beef steak (sirloin, raw), Shrimp (raw), Soy milk, Chia seeds). Fresh fish, steak, nuts and hard cheese are perfectly good protein — they are just the priciest way to buy it. Swapping even a couple of these for a top-value source each week is where a grocery budget actually moves.
Turn this into a plan
Knowing the cheapest protein is step one. Work out your daily target with our free calorie & macro calculator, then let ProperDietPlan build a personalized meal plan around budget-friendly, high-protein foods — with easy swaps and a shopping list. Cutting calories? See the companion study on protein per calorie (the leanest protein sources) — or see how it all adds up in the cost of popular diets.
Build my meal plan →Frequently asked questions
What is the cheapest source of protein?
On a per-dollar basis, dried legumes (lentils, split peas, dried beans) and soy protein (TVP, soy isolate) give the most grams of protein per dollar, followed by eggs, peanut butter and canned tuna. Fresh fish, steak, nuts and cheese are among the most expensive ways to buy protein.
How is protein per dollar calculated?
For each food we take grams of protein per 100 g (USDA FoodData Central, as-purchased form) and divide by the food's price per 100 g (US retail average). The result is grams of protein per US dollar. Grains and legumes are measured dry, meat and fish raw, as you buy them.
Is cheap protein still high quality?
Animal proteins (eggs, dairy, meat, fish) are complete on their own. Plant proteins like beans and rice or lentils and grains combine across a day to cover all essential amino acids, so a budget, mostly-plant protein plan is fully adequate for most people.
How much protein do I actually need?
A common target is about 1.2-1.6 g of protein per kg of body weight per day for active adults or those losing weight. Use our free calorie & macro calculator for your personal number, then build a plan around the cheapest sources here.
Methodology & sources
Protein per dollar = grams of protein per 100 g ÷ price per 100 g, on an as-purchased basis: meat, poultry and fish are counted raw; grains and legumes are counted dry; dairy, eggs, nuts and powders as sold. Protein values are from the USDA FoodData Central database. Prices are representative US national-average retail figures compiled August 2026; they vary widely by region, brand and sales, so treat exact numbers as approximate — the ranking and the order-of-magnitude differences are the point. Cooking changes weight (dry beans absorb water, meat loses it), which shifts protein-per-100 g of the cooked food but not the protein you bought per dollar.
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General educational information, not medical advice. See our Editorial Policy.