25 Best Cheap Protein Sources to Meet Your Protein Needs

Cheap Protein Sources

The best affordable protein foods depend on local prices, portion sizes, and your dietary preferences. The following options offer a practical mix of plant-based and animal-based protein.

Protein amounts below are approximate and may vary by brand, preparation method, and serving size.

1. Natural Peanut Butter

Natural peanut butter is one of the easiest, cheapest protein sources to keep in your kitchen. It contains protein, healthy unsaturated fats, and calories that can help provide energy throughout the day.

Two tablespoons (about 32 grams) provide approximately 7–8 grams of protein. Choose peanut butter made mainly from peanuts, with little or no added sugar or salt.

Spread it on whole-grain toast, stir it into oatmeal, or blend it into a smoothie. Although peanut butter provides useful nutrients, its high calorie content makes portion size worth considering.

2. Eggs

Eggs offer high-quality protein and several essential nutrients, including vitamin B12 and choline. They are also easy to prepare, making them a convenient option for breakfast, lunch, or dinner.

One large egg provides around 6–7 grams of protein. Buying eggs by the dozen may reduce the cost per serving, depending on local prices.

Boil eggs for a quick snack, scramble them with vegetables, or add them to a sandwich. Pairing eggs with whole-grain bread and vegetables can make a more balanced meal.

3. Edamame

Edamame consists of young soybeans harvested before they fully mature. These green beans provide plant-based protein, fiber, folate, and other important nutrients.

One cup of cooked, shelled edamame contains approximately 18–19 grams of protein. Frozen edamame can be a convenient choice because you can store it for longer and use only what you need.

Add edamame to salads, rice bowls, noodle dishes, or vegetable stir-fries. If it costs more than other beans in your area, dried lentils or black beans may offer better value.

4. Canned Tuna

Canned tuna provides protein without requiring much preparation. It also supplies nutrients such as selenium and vitamin B12, making it a useful pantry staple.

A 100-gram serving of drained tuna typically provides around 23–26 grams of protein, depending on the type. Compare the price per serving rather than the price of the can alone.

Mix tuna with plain yogurt, lemon juice, and chopped vegetables for a sandwich filling. You can also add it to salads or pasta.

Choose a variety lower in mercury, such as canned light tuna, more often than higher-mercury options such as bigeye tuna. People who are pregnant or feeding young children should follow current local fish-consumption guidance.

5. Canned Chickpeas

Chickpeas are an affordable source of plant protein, fiber, folate, and minerals. Canned chickpeas save preparation time, while dried chickpeas can be cheaper when purchased in bulk.

One cup of cooked chickpeas contains approximately 14–15 grams of protein. Canned varieties may have added salt, so check the label and rinse them under running water if you want to reduce some of the sodium.

Add chickpeas to salads, curries, soups, or vegetable wraps. You can also mash them with lemon juice and spices to make a simple sandwich filling.

6. Plain Greek Yogurt

Plain Greek yogurt contains concentrated dairy protein and can provide calcium, which supports healthy bones. Its thick texture also makes it a useful alternative to higher-fat sauces in many dishes.

A 170-gram serving often provides around 15–18 grams of protein, although some products contain less. Check the nutrition label because protein levels vary between brands.

Eat Greek yogurt with oats, fruit, or seeds for breakfast. You can also use it in dips or as a topping for savory dishes. If it costs too much, regular plain yogurt, milk, or cottage cheese may be more economical alternatives.

7. Sunflower Seeds

Sunflower seeds provide plant protein, vitamin E, healthy fats, and minerals. They are shelf-stable and easy to sprinkle over everyday foods.

A 28-gram serving of shelled sunflower seeds contains approximately 5–6 grams of protein. Unsalted varieties can help you control your sodium intake.

Add them to oatmeal, salads, homemade trail mix, or yogurt. Seeds are nutritious but calorie-dense, so a small handful is often enough for a snack.

8. Black Beans

Black beans are among the most useful low-cost plant protein options. They provide fiber, folate, iron, and carbohydrates that supply energy.

One cup of cooked black beans contains approximately 15 grams of protein. Dried beans are often cheaper than canned ones, although canned beans are faster to prepare.

Use black beans in soups, rice dishes, wraps, or homemade burgers. Combining beans with grains, such as rice or whole-wheat bread, provides a varied mix of amino acids across your diet.

9. Sardines

Sardines are small oily fish that provide protein, vitamin B12, and omega-3 fats. Depending on the product, sardines with edible bones also provide calcium.

A 100-gram serving generally contains around 20–25 grams of protein. Canned sardines can be economical, particularly when fresh fish costs more or is difficult to store.

Serve them on whole-grain toast, mix them into salads, or eat them with rice and vegetables. Compare labels for sodium content, especially if you need to limit salt.

10. Cottage Cheese

Cottage cheese is a dairy food that offers protein and calcium. Its mild flavor works with both sweet and savory ingredients, so you can use it in different meals.

A half-cup serving typically provides around 12–14 grams of protein, depending on the product. Larger tubs may offer better value than single-serving containers.

Combine cottage cheese with fruit for a quick snack, spread it on toast, or serve it alongside vegetables. Check the sodium content because some brands contain considerable salt.

11. Whey Protein

Whey protein is a powder made from a component of milk. It can help people increase their protein intake when food alone does not conveniently meet their needs.

A typical 30-gram serving of whey powder provides around 20–25 grams of protein, but the amount varies by brand and formulation.

Mix it with water or milk, or add it to a smoothie. However, whey is not always among the cheapest protein sources. Compare the cost per 20 grams of protein before buying, and remember that ordinary foods can meet protein needs without supplements.

People with milk allergies should avoid whey. Those with lactose intolerance may tolerate some whey isolates better than concentrates, but individual responses differ.

12. Lentils

Lentils are a budget-friendly staple that provides protein, fiber, iron, folate, and other nutrients. They cook relatively quickly compared with many dried beans and do not usually require soaking.

One cup of cooked lentils contains approximately 18 grams of protein. Buying dried lentils in larger quantities can lower the cost per serving.

Make lentil soup, dal, curry, or a filling for wraps. Lentils also work well in pasta sauces and vegetable stews, helping stretch more expensive ingredients across several portions.

13. Mung Beans

Mung beans are a practical source of plant protein, fiber, and folate. They are used in many South Asian dishes and can be an especially useful option where local markets sell them at affordable prices.

One cup of cooked mung beans provides roughly 14 grams of protein. The amount varies with the cooking method and how much water the beans absorb.

Prepare mung bean curry, soup, or a simple dish with rice and vegetables. Sprouted mung beans can also be added to salads, but handle sprouts carefully because raw sprouts may carry harmful bacteria. Cooking them thoroughly is the safer choice.

14. Quinoa

Quinoa is a seed commonly prepared like a grain. It provides protein, fiber, magnesium, and other nutrients. It also contains all nine essential amino acids, although its total protein content is moderate compared with some legumes.

One cup of cooked quinoa contains approximately 8 grams of protein. Quinoa may cost more than rice, oats, or lentils, so compare local prices before treating it as a budget staple.

Use quinoa in salads, vegetable bowls, or as a side dish. If affordability is your main concern, combine cheaper grains with beans or lentils for a satisfying protein-rich meal.

15. Oats

Oats provide protein, fiber, and slow-digesting carbohydrates. They are often inexpensive, easy to store, and versatile enough for breakfast or snacks.

Half a cup of dry rolled oats (about 40 grams) contains approximately 5 grams of protein. Oats alone are not as protein-rich as lentils or soybeans, but you can boost their protein content with milk, yogurt, peanut butter, or seeds.

Prepare oatmeal, overnight oats, or homemade oat pancakes. Buying plain oats rather than flavored packets often saves money and reduces added sugar.

16. Tofu

Tofu is made from soybeans and offers a versatile source of plant protein. It also supplies minerals, and some products contain calcium depending on the coagulant used during production.

A 100-gram serving of firm tofu usually provides around 10–17 grams of protein. Check the label because firmness and production methods affect the amount.

Bake, stir-fry, grill, or crumble tofu into sauces and fillings. Tofu absorbs seasonings well, making it easy to use in different cuisines. Compare its price with eggs, beans, and lentils to find the best value locally.

17. Amaranth

Amaranth is a nutritious seed that can be cooked and eaten like a grain. It supplies protein, fiber, iron, magnesium, and other minerals.

One cup of cooked amaranth provides approximately 9 grams of protein. It contains all nine essential amino acids, although it is not necessarily cheaper than commonly available grains.

Cook amaranth into a warm porridge, mix it with other grains, or add it to soups. If you are shopping on a tight budget, compare its price with oats and locally available whole grains.

18. Seitan

Seitan is a plant-based protein food made primarily from wheat gluten. Its firm, chewy texture makes it a popular meat alternative for people who want to reduce their meat consumption.

A 100-gram serving often provides around 20–25 grams of protein, though recipes and commercial products vary.

You can prepare seitan at home using vital wheat gluten, which may reduce its cost per serving. Season it with garlic, herbs, or spices and add it to stir-fries, sandwiches, or curries.

Seitan is unsuitable for people with celiac disease or wheat allergy because it contains gluten.

19. Soy Milk

Soy milk provides plant-based protein and can replace dairy milk in many drinks and dishes. Fortified varieties may also provide calcium, vitamin D, and vitamin B12.

One cup (240 milliliters) of unsweetened soy milk typically contains around 7–8 grams of protein. Other plant milks, such as almond or rice milk, often contain much less protein.

Use soy milk in oatmeal, smoothies, tea, or coffee. Compare prices and choose an unsweetened product if you want to limit added sugar.

20. Pumpkin Seeds

Pumpkin seeds, also called pepitas when shelled, contain protein, magnesium, zinc, and healthy fats. They are easy to store and can add nutrition and texture to simple foods.

A 28-gram serving provides approximately 8–9 grams of protein. Prices vary, so buying larger packs may offer savings if you use them regularly.

Sprinkle pumpkin seeds over oatmeal, salads, or yogurt. You can also add them to homemade snack mixes. As with other seeds, keep portions moderate because they contain plenty of calories.

21. Hemp Seeds

Hemp seeds provide plant protein, unsaturated fats, and minerals. Hulled hemp seeds have a mild, nutty flavor and can be added to foods without cooking.

Three tablespoons, or roughly 30 grams, provide around 9–10 grams of protein. However, hemp seeds can be expensive in some markets, so they may not be the most economical everyday option.

Add them to smoothies, porridge, salads, or yogurt. If the price is high, sunflower seeds, peanuts, and lentils can help you get protein for less.

22. Milk

Milk is a best source of protein. One glass of milk has approximately about 8g of protein. Vegans can use plant-based milk options like soy or almond milk instead of dairy milk.

23. Canned Salmon

Canned salmon offers protein and omega-3 fatty acids. Some varieties include soft edible bones, which can provide calcium.

A 100-gram serving commonly supplies around 20–25 grams of protein. Canned salmon may cost more than beans or eggs, but it can be convenient and have a long shelf life.

Mix it with lemon juice and yogurt, add it to salads, or serve it with rice and vegetables. Check the label for sodium and compare the price per serving with canned tuna or sardines.

24. Broccoli

Broccoli contains some protein along with fiber, vitamin C, vitamin K, and other nutrients. Although it is not a concentrated protein source, it can contribute to your total intake while adding vegetables to your diet.

One cup of chopped cooked broccoli provides approximately 3–4 grams of protein. Fresh or frozen broccoli can both be useful, depending on seasonal availability and price.

Steam it, roast it, or add it to soup and stir-fries. For a higher-protein meal, combine broccoli with tofu, eggs, beans, chicken, or lentils rather than relying on broccoli alone.

25. Ground Turkey

Ground turkey is a lean animal protein that can work well in many everyday dishes. It provides protein, vitamin B6, vitamin B12, and other nutrients.

A 100-gram cooked serving of ground turkey often provides around 25–29 grams of protein, depending on its fat content and preparation.

Use it in meatballs, burgers, chili, or pasta sauce. Compare lean and regular varieties because the cheapest package may contain more fat. Cook ground turkey thoroughly and refrigerate leftovers promptly.