Twenty low-cost sources of protein

Recent grocery price hikes aren't over. We compiled a list of cheap protein-rich foods. So, on your next shopping trip, you can buy cheap, healthy foods.

Eggs add flavour and texture to countless dishes and desserts. One large egg has 6.5 g of protein, and a dozen costs $1.55.


Peanut butter is delicious on toast and in sauces and desserts. Natural peanut butter contains 7 g of protein per 2 tablespoons and costs around $1 per 100 g.

Peanut butter

Yogurt can be eaten with granola or fruit. It's used in smoothies, desserts, marinades, and sauces. Yogurt has 5.3% protein per 100 g. Average cost is $0.50.


Bulk soy is cheap. Roasted, they can be eaten alone or in salads. Homemade soy milk is possible. Soybeans cost $0.94 per 100 g and have 16.6 g of protein.


Legumes are an inexpensive meat substitute. Bags of dried legumes cost a few dollars and come in so many varieties it's impossible to give a single price. Salads, hummus, desserts, stir-fries, etc. It's limitless. Raw lentils have 26 g of protein per 100 g.


Protein powder is often called whey. Smoothies, desserts, and energy snacks. Protein powder costs $2.30 per 100 g if you shop around. Protein content varies, but is about 24 g per serving.

Protein powder

Seitan, cooked wheat flour, replaces meat and fish. 25 g per 100 g of protein. $1.57 per 100 g for prepared seitan. Cheaper is homemade seitan.


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