20 healthy, cheap protein sources
Are you interested in eating more protein for weight loss or better health, but concerned about the cost of high-protein foods? While some protein sources can be pricey, affordable animal and plant-based protein options are widely available.
In this guide, we’ll share 20 cheap high-protein foods that are healthy, tasty, and easy to find. We’ll also provide nutrition information to help you decide which protein sources fit your dietary preferences and health goals, along with tasty recipes that feature budget-friendly protein foods.
Why is protein important?
Protein provides essential amino acids your body needs to survive.1 Eating higher amounts of protein may also help you feel full, lose weight, and preserve muscle.2 You can learn much more in our complete guide, Benefits of higher protein.
We believe a good weight loss strategy is to prioritize foods that provide plenty of protein compared to carbs and fat. The best high-protein foods for weight loss have high protein percentages, meaning they provide a lot of protein per calorie.
Both animal and plant protein sources work, but they differ in protein quality. With the exception of soy, the protein in most plants isn’t digested and absorbed as easily as the protein in animal foods. In addition, plant-based proteins are typically low in one or more of the essential amino acids.3 However, consuming a variety of plant proteins and eating more protein overall can help plant-based eaters meet their protein needs.
20 cheap sources of protein, ranked
Here’s our list of 20 affordable protein options. We provide the price per container, but we rank the foods based on the cost per 25-gram serving of protein.4
Note
Prices are in US dollars, and based on name-brand foods available from Walmart.com. In other countries, a similar ranking of cost per gram would likely apply.
1. Beef liver
Liver can be a love-or-hate food — or at least an acquired taste. Like other organ meats, it’s loaded with protein, vitamins, and minerals. Liver takes the top spot on our list because it provides a lot of protein per calorie at a very low cost.
To make the taste of liver more appealing, soak it in milk for 30 minutes, sauté it with onions in butter or oil, and season with salt and pepper.
Cost per package/container
$2.48 per pound (One package contains 92 grams of protein, or about 3.7 servings.)
165
4 grams
0 grams
$0.67
61%
Good to know
Although liver is nutritious and affordable, it shouldn’t be consumed every day. Liver is extremely high in vitamin A, a fat-soluble vitamin that can be stored in your body. Eating liver too often may lead to vitamin A toxicity.
For this reason, it’s important to limit liver intake to once a week or less. This goes for other types of liver, too, such as chicken, pork, veal, and lamb.
2. Frozen chicken drumsticks
Chicken drumsticks are delicious, versatile, and widely available. Plus, they’re among the least expensive parts of the chicken. Drumsticks also provide an impressive amount of protein per calorie – with zero carbs.
Frozen drumsticks in a bag are usually your best option, cost-wise. Take out as many as you need, and store the rest in the freezer to use later. They taste wonderful when roasted. Try this simple recipe for low-carb chicken with garlic.
Cost per package/container
$5.72 per 4-pound bag (One package contains 200 grams of protein, or 8 servings of 2 drumsticks each.)
190
0 grams
0 grams
$0.72
52%
Good to know
Most frozen chicken drumsticks are sold raw, so you’ll need to cook them thoroughly to an internal temperature of at least 165 F (74 C) before eating.
Should you remove the skin if you’re trying to lose weight? If you like the skin, go ahead and eat it. Chicken drumsticks can be an excellent food for weight loss, whether you eat the skin or not.
3. Canned mackerel
Mackerel is a fatty fish with a firm texture that’s similar to tuna. Like other oily fish, it’s rich in omega-3 fats, which some studies suggest may be beneficial for heart health.5 Although fresh fish is often expensive, canned fish is usually quite affordable.6 And mackerel is one of the most budget-friendly seafood options.
Try canned mackerel in place of tuna fish, or use it as your main protein in a salad. Like all canned fish, it’s cooked and ready to eat.
Cost per package/container
$2.73 per 15-ounce can (One can contains 96 grams of protein, or about 3.8 servings of fish, plus water.)
260
0 grams
0 grams
$0.73
38%
Good to know
Several kinds of mackerel exist. The types that are used for canning are low in mercury. Therefore, you can eat canned mackerel several times a week. However, King mackerel has an extremely high mercury content and may be best to avoid.
4. Eggs
As one of nature’s most perfect foods, eggs provide protein, vitamins, and minerals in a compact package. Studies show that eating eggs can help you stay full for several hours after eating.8 Plus, they’re delicious, versatile, and inexpensive.
Enjoy eggs fried, scrambled, poached, hard-boiled, in omelets, or any way you like.
Cost per package/container
$2.67 per one dozen large eggs (One carton contains 76 grams of protein, or about 3 servings.)
294
2 grams
0 grams
$0.89
34%
Good to know
Egg prices vary among brands. You’ll pay a little more for cage-free, organic, or “enriched-feed” eggs. And pastured eggs may cost more than twice as much as eggs from hens raised in what’s commonly called “conventional housing.”
Although the low price above is based on a dozen eggs from a national brand, you can further reduce costs by choosing a store brand or buying eggs in larger quantities.
5. Canned kidney beans
Kidney beans are so named because they resemble human kidneys in shape and color. These beans provide a generous serving of plant-based protein for less than $1.00, which makes them an excellent cheap vegan protein source. Plus, like other beans, they’re high in fiber, which can help you feel full. Some studies suggest that eating beans may be helpful for weight loss.9
Canned beans are fully cooked and ready to eat. Use kidney beans in salads, chili, or other cooked dishes.
Cost per package/container
$1.00 per 16-ounce can (One can contains 28 grams of protein, or slightly more than one serving of beans, plus water.)
290
45 grams
23 grams
$0.72
34%
Good to know
Kidney beans are low in the essential amino acids methionine and tryptophan. If you follow a plant-based diet, make sure to eat plenty of foods high in these essential amino acids – such as nuts, seeds, and grains – in addition to beans every day, although not necessarily at the same meal.
Also, like most plants, their protein isn’t as easily digested and absorbed as the protein in animal foods. So, you’ll need to eat more protein overall to ensure your needs are met.
5. Canned light tuna
Tuna is a favorite food for many adults and kids alike. As a lean fish, it’s naturally high in protein and lower in fat than oily fish. Besides providing a lot of protein per calorie, tuna is inexpensive. So it provides a lot of protein per dollar, too.
In addition to mixing canned tuna with mayo and celery to make tuna salad, try it in a cooked dish like this easy keto tuna casserole.
Cost per package/container
$1.88 per 12-ounce can (One can contains 50 grams of protein, or about 2 servings of fish, plus water.)
116
0 grams
0 grams
$0.94
86%
Good to know
As with mackerel, tuna species vary in mercury content. Feel free to eat canned light tuna up to three times a week. Limit canned albacore (white) tuna to once a week because it’s higher in mercury. Avoid walleye tuna – which is only sold fresh – due to its extremely high mercury content.
7. Canned black beans
Black beans are prized in Latin American, Cajun, and Creole cuisine. These small, mild-flavored beans are a good source of plant-based protein. Plus, they’re rich in potassium, magnesium, and fiber.
Canned black beans are easy to prepare: After draining, combine them with onions, season with garlic, and add some hot sauce if you like your beans spicy. Simmer on the stove for a few minutes until they’re warm.
Cost per package/container
$1.58 per 26.5-ounce container (One can contains 42 grams of protein, or about 1.7 servings of beans, plus water.)
280
42 grams
25 grams
$0.94
36%
Good to know
Although canned black beans and tuna share the same cost per serving, we ranked tuna higher because it contains complete protein. Like most beans, black beans are low in the essential amino acids methionine and tryptophan.
If you’re a plant-based eater, make sure your diet includes a wide range of protein sources in addition to beans – such as nuts, seeds, and grains – so that all of your essential amino acid needs are covered.
8. Canned pink salmon
Salmon is prized for its delicate flavor and nutritional value, including its high protein and omega-3 fat content. The downside of fresh salmon is that it can be pricey. Fortunately, canned salmon is very affordable.
Try mixing canned salmon with mayo, eating it as the main protein in a salad, or using it to make salmon patties (or in other recipes that call for skinned, chopped salmon).
Cost per package/container
$3.98 per 14.75-ounce can (One can contains 95 grams of protein, or about 3.8 servings of fish, plus water.)
135
0 grams
0 grams
$1.05
74%
Good to know
Although nutrition content varies among different types of salmon, wild salmon provides more protein per calorie than farmed salmon. In the US, nearly all canned salmon is wild-caught, although canned Atlantic salmon is farmed. Plus, salmon is a low-mercury fish that you can enjoy eating several times a week.
9. Cottage cheese
Cottage cheese is known for its lumpy appearance and slightly tart flavor. This budget-friendly dairy product packs a lot of protein per calorie. Although it has slightly more carbs than Greek yogurt, it can still fit into most low-carb diets.
Enjoy cottage cheese alone, with fruit, vegetables, nuts, seeds, or in a delicious high-protein lime smoothie.
Cost per package/container
$3.17 per 24-ounce container (One container contains 75 grams of protein, or about 3 servings.)
172(for low-fat cottage cheese)
10 grams
0 grams
$1.06
58%
Good to know
Cottage cheese comes in several varieties: nonfat, low-fat, and full-fat (regular). They share similar protein and carb counts, and their costs can vary among brands. Since all types of unflavored cottage cheese have impressive protein percentages, choose the one that you like best.
10. Extra-firm tofu
Soy is considered a complete protein because it provides adequate amounts of all of the essential amino acids. 10 Like other legumes, soy is rich in iron and magnesium, among other nutrients. Plus, extra-firm tofu provides more protein per calorie (and is easier on your wallet) than tempeh and other soy foods.
Use tofu in soups, stews, and entrees, such as our keto vegan tofu scramble.
Cost per package/container
$2.98 per pound (One package provides 67 grams of protein, or about 2.7 servings.)
210
4 grams
0 grams
$0.94
48%
Good to know
The controversy surrounding the safety of soy is based on very weak research in animals and test tubes. By contrast, most of the robust research on soy intake in humans demonstrates that it is safe and potentially beneficial in some cases. For vegans in particular, the benefits of consuming soy may greatly outweigh the risks.
11. Pea protein powder
At Diet Doctor, we recommend getting most of your protein from minimally-processed food rather than supplements. However, protein powder provides a concentrated protein source at a low cost per serving. And, because protein powders are so low in carbs, plant-based varieties can help keto and low-carb vegans meet their protein needs while staying within their daily carb targets.
Mix unflavored plant protein powder with water and optional sweetener, or try our low-carb vegan vanilla shake.
Cost per package/container
$22.24 per 1.5-pound container (One container has 510 grams of protein, or about 20 servings.)
126
1 gram
1 gram
$1.11
79%
Good to know
The cost of plant-based protein powder varies among brands. Although the up-front costs can be high, large containers provide many 25-gram servings of protein. So, they can be worth the investment.
Besides pea protein, other options include protein powders made from pumpkin seeds, hemp seeds, sunflower seeds, and seed mixtures.
12. Frozen chicken breasts
Chicken breasts are popular, versatile, and widely available. They also have a higher protein percentage and offer more protein at a lower price than many other meats. Purchasing several frozen boneless, skinless chicken breasts in a family-sized package can further reduce their cost.
You can prepare boneless chicken breasts in countless ways, including this delicious keto chicken fajitas recipe.
Cost per package/container
$10.14 per 3-pound bag (One package contains 225 grams of protein, or about 9 servings.)
126
0 grams
0 grams
$1.13
79%
Good to know
We used the price for a national brand of boneless chicken breasts. If you opt for a store brand instead, you’ll likely pay even less per serving.
13. Pinto beans
Pinto beans are a staple food among many vegetarians and vegans. These soft, light-colored beans are used to make refried beans. They provide protein, vitamins, minerals, and fiber at a low cost.
Canned pinto beans require little preparation. Simply rinse and drain the beans, add them to a nonstick pot, sprinkle with salt and spices, and heat on your stovetop until warm.
Cost per package/container
$1.58 per 28-ounce can (One can contains 36 grams of protein, or about 1.4 servings of beans, plus water.)
315
50 grams
25 grams
$1.13
32%
Good to know
Like other beans, pinto beans may cause digestive upset, especially if you’re not used to eating them in large amounts. To reduce bloating, gas, and other symptoms, rinse beans thoroughly before cooking.
You can also add spices like ginger, turmeric, and fennel to make the beans more digestible. Finally, chew them thoroughly before swallowing.
14. Frozen edamame
Edamame is another name for green soybeans. Although edamame provides slightly less protein per calorie than tofu, it’s still a good vegan protein source that’s rich in vitamins, minerals, and fiber. Edamame can be affordable, too, especially if purchased frozen.
Frozen edamame is quick and easy to prepare. Just boil or steam the soybeans for three to five minutes, season them with salt, and dig in.
Cost per package/container
$2.00 per 12-ounce bag (One bag contains 43 grams of protein, or about 1.7 servings.)
250
7 grams
10 grams
$1.22
40%
Good to know
The above information is based on a national brand of frozen shelled edamame. Frozen edamame can also be purchased unshelled, in the pods.
However, edamame shells are tough and can be difficult to digest. If you purchase unshelled edamame, discard the shells instead of eating them.
15. Whey protein powder isolate
Whey protein powder provides more protein per calorie than other dairy products like yogurt or cheese. Although it’s highly processed, whey protein powder can be a convenient and cost-effective addition to your diet. Unflavored whey protein isolate is nearly carb-free, whereas whey protein concentrate is less processed but contains about 3 grams of carbs per serving.
Mix protein powder with water and vanilla or sweetener. If you’re a chocolate fan, try our high-protein chocolate almond smoothie.
Cost per package/container
$19.98 per pound (One container has 400 grams of protein, or about 16 servings.)
110
<1 gram
0 grams
$1.25
> 90%
Good to know
Most protein powders are sold in containers that provide many servings. Although their per-serving cost is low, the price per container can be high. Additionally, some of the least expensive whey protein powders have added sugars and other fillers, so be sure to check ingredients labels.
We recommend choosing protein powders with minimal to no additives.
16. Lean ground turkey
Ground meat offers a tasty, versatile source of complete protein for a low price. And ground turkey is one of the most affordable ground meat options around.
Use it in burgers or chili in place of ground beef. For an Italian-inspired dish, check out our keto Bolognese with cabbage noodles.
Cost per package/container
$4.27 per pound (One package contains 84 grams of protein, or about 3.4 servings.)
200
0 grams
0 grams
$1.13
50%
Good to know
The protein percentage of ground turkey varies depending on its fat content. Extra-lean ground turkey provides slightly more protein per calorie than lean or regular ground turkey, but it usually costs more per pound.
17. Plain Greek yogurt
Eating Greek yogurt can help you meet your protein needs without spending a lot of money. It’s higher in protein than regular yogurt because it’s strained. Straining yogurt reduces its lactose (milk sugar) content and makes it more concentrated in protein.
Enjoy Greek yogurt plain or topped with berries, cinnamon, or sweetener.
Cost per package/container
$5.38 per 35-ounce container (One container has 102 grams of protein, or about 4 servings.)
175 (for low-fat Greek yogurt)
7 grams
0 grams
$1.13
57%
Good to know
The protein percentage and calorie information above is for plain low-fat Greek yogurt. Nonfat Greek yogurt provides more protein per calorie than low-fat, whereas full-fat Greek yogurt provides less. Since all types of plain Greek yogurt are high in protein, low in carbs, and similarly priced, choose the kind you like best.
18. Canned sardines
Small, oily sardines are typically sold in compact tins. They’re decidedly “fishy” tasting. Although sardines are not universally loved, they definitely have many fans.
Canned sardines offer high-quality protein and omega-3 fatty acids in a convenient, ready-to-eat package. Enjoy sardines straight from the tin, use them as the primary protein source in a main-course salad, or serve them atop sautéed kale or spinach.
Cost per package/container
$0.92 per 3.75-ounce can (One can contains 16 grams of protein, or about 0.6 servings of fish, plus water.)
220
0 grams
0 grams
$1.13
45%
Good to know
Unlike most canned fish, sardines are usually only available in small tins that provide less than 25 grams of protein. You’ll need to eat about 1 1/2 of these tins to get 25 grams of protein.
Larger cans (15 ounces) of sardines packed in tomato sauce are available at a lower cost per serving, but this option will add a few carbs and change the flavor of the fish.
19. Canned lentils
Similar to beans but smaller and flatter, lentils provide inexpensive plant-based protein, along with vitamins, minerals, and fiber. Although lentils come in several varieties, they all share similar nutrition profiles. Canned lentils are brown and have a mild, earthy taste.
Like all canned beans, canned lentils have been cooked, so they’re fast and easy to prepare. Use them in lentil soup or in curries, chilis, or other dishes that call for beans.
Cost per package/container
$1.22 per 15-ounce can (One can contains 21 grams of protein, or about 0.8 servings of lentils, plus water.)
240
34 grams
23 grams
$1.45
42%
Good to know
Large cans of lentils can be difficult to find. You’ll need about 1 1/4 standard (15-ounce) cans of lentils to get 25 grams of protein. Also, like beans, lentils are low in the essential amino acids methionine and tryptophan.
So, if you’re a vegan who eats a lot of beans and lentils, make sure your diet also includes foods that are plentiful in these amino acids, like nuts, seeds, and grains.
20. Ground beef chuck
Many people love beef but don’t eat it too often due to its high cost. But you can watch for sales and buy more affordable options, such as ground beef. That way, you’ll take advantage of the great taste, as well as the protein, iron, and potassium that beef provides.
Use ground beef in chili, casseroles, or burgers, or serve it with vegetables, as in this tasty keto ground beef with broccoli dish.
Cost per package/container
$4.57 per pound (One package contains 78 grams of protein, or about 3.1 servings.)
260
0 grams
0 grams
$1.47
38%
Good to know
Ground beef loses water and fat during cooking. A 5-ounce portion of raw ground beef reduces down to about 3.5 ounces after cooking. The nutrition and cost information above is for 80% lean beef (80/20). Regular beef (70/30) is usually less expensive but provides slightly less protein per calorie. Extra-lean beef (90/10) costs more, but provides more protein per calorie.
High-protein, budget-friendly recipes
Check out these additional recipes featuring inexpensive protein sources:
Summary
Getting enough protein is important for losing weight, improving body composition, and maintaining good health. Although some high-protein foods can be expensive, many affordable options can fit your dietary preferences and budget.
20 healthy, cheap protein sources - the evidence
This guide is written by Franziska Spritzler, RD and was last updated on June 17, 2022. It was medically reviewed by Dr. Bret Scher, MD on December 11, 2021.
The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.
All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We're fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever.
Read more about our policies and work with evidence-based guides, nutritional controversies, our editorial team, and our medical review board.
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Muscle, hormones, enzymes, and other structures in your body are made up of 20 amino acids, the building blocks of protein. Every day, old proteins are broken down. Although most are recycled, a portion needs to be replenished with new amino acids, nine of which are essential, meaning your body can’t make them. These nine amino acids must come from protein in your diet:
International Journal for Vitamin and Nutrition Research 2011: Protein turnover, ureagenesis and gluconeogenesis [overview article; ungraded] ↩
This has been shown in systematic reviews of randomized controlled trials (RCTs), which are considered the strongest form of evidence:
Journal of the American College of Nutrition 2004: The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [systematic review of randomized trials; strong evidence]
Nutrition Reviews 2016: Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis [systematic review of randomized trials; strong evidence] ↩
The protein digestibility corrected amino acid score (PDCAAS) compares the amino acid content of a protein (such as beans or wheat) to a reference protein believed to meet human essential amino acid requirements. This creates a ratio known as the amino acid score or chemical score. This score is then corrected for the amount of protein that is digested and used by the body. Milk, eggs, and other animal proteins have PDCAAS scores of about 1.0, whereas plant proteins (with the exception of soy) have PDCAAS scores ranging from 0.4 to 0.88:
Nutrients 2020: Plant proteins: Assessing their nutritional quality and effects on health and physical function [review article; ungraded]
Nutrition Reviews 2019: Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States [review article; ungraded] ↩
We obtained nutrition information from FoodData Central, the USDA’s nutrient profile database. ↩
Some studies suggest that omega-3 fats may provide health benefits, or at least improve certain markers of heart health:
Metabolism 2014: A fish-based diet intervention improves endothelial function in postmenopausal women with type 2 diabetes mellitus: a randomized crossover trial [moderate evidence]
British Journal of Nutrition 2012: Dietary inclusion of salmon, herring and pompano as oily fish reduces CVD risk markers in dyslipidemic middle-aged and elderly Chinese women [randomized trial; moderate evidence]
Nutrition Research 2010: Inclusion of Atlantic salmon in the Chinese diet reduces cardiovascular disease risk markers in dyslipidemic adult men [randomized trial; moderate evidence] ↩
Most cans used for canning foods are now BPA-free, and there is no evidence that eating canned foods is harmful to health. ↩
All canned fish is cooked. Because fish shrinks during cooking, 3.5 ounces of cooked fish is equivalent to about 4.5 ounces of raw fish. ↩
In trials, healthy people and those with type 2 diabetes have reported less hunger and greater fullness after meals containing eggs compared to other meals:
Nutrients 2017: Consuming two eggs per day, as compared to an oatmeal breakfast, decreases plasma ghrelin while maintaining the LDL/HDL ratio [moderate evidence]
The American Journal of Clinical Nutrition 2015: The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study-a 3-mo randomized controlled trial [moderate evidence]
International Journal of Food Sciences and Nutrition 2011: The effects of consuming eggs for lunch on satiety and subsequent food intake [moderate evidence] ↩
One review of 21 trials found that people who included beans, lentils, and other legumes in their diet lost a small amount of weight without deliberately restricting calories:
The American Journal of Clinical Nutrition 2014: Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials [strong evidence] ↩
Unlike most plant proteins, the protein in soy is considered complete because it provides all nine essential amino acids in amounts comparable to the milk proteins casein and whey. Your body also digests and absorbs soy protein more efficiently than other plant proteins:
Nutrients 2020: Plant proteins: Assessing their nutritional quality and effects on health and physical function [review article; ungraded] ↩