Sufficient protein each day is a worthy nutrition goal. Protein performs all sorts of important functions, from promoting muscle growth to maintaining satiety between meals.
Fortunately, plenty of affordable foods can supply all the protein you need.
Check out these 21 protein sources that won’t break the bank.
(Costs are based on prices available from national retailers at the time of publication.)
21 Affordable Protein Choices
1. Black Beans
- Protein per ½ cup serving: 7 g
- Cost per serving: $0.34
Besides offering 7 g of protein per half cup, black beans are a versatile choice for meal planning. Kennedy recommends enjoying them on top of a salad — or using them as a meat replacement to whip up plant-based burgers or tacos.
2. Lentils
- Protein per ½ cup serving: 9 g
- Cost per serving: $0.15
“Lentils are a plant-based protein powerhouse, rich in fiber and iron,” says Kristin Draayer, RDN, of Nutrition by Kristin in Kalamazoo, Michigan. “They can be easily added to soups, stews, salads, or even used as a base for veggie burgers.”
3. Kidney Beans
- Protein per ½ cup serving: 7.5 g
- Cost per serving: $0.40
4. Canned Tuna
- Protein per 3 ounce (oz) serving: 20.1 g
- Cost per serving: $0.60
According to Kelly, canned tuna is an excellent source of protein. “It’s also affordable and shelf-stable, which makes it an easy lunch or dinner option in a hurry,” she says. Try it in a sandwich, spread on crackers, or in a Mediterranean-style pasta.
5. Peanut Butter
- Protein per 2 tablespoon (tbsp) serving: 7.6 g
- Cost per serving: $0.16
Peanut butter is a great protein booster for both meals and snacks. Eat it on toast, blend it into smoothies, or use it as a dip for fruits and veggies, Draayer suggests. “It provides protein along with healthy fats and vitamin E.”
6. Eggs
- Protein per 1 large chicken egg: 6.2 g
- Cost per serving: $0.35
“Eggs are a complete protein source, containing all essential amino acids, along with important nutrients like choline and vitamin D,” says Draayer. Crack up easy egg-based dishes like a frittata or egg salad sandwich.
7. Tofu
- Protein per ½ cup serving: 10 g
- Cost per serving: $0.75
Tofu is a blank slate as an affordable ingredient for vegetarians and omnivores — it’s cheap, plant-based, and high in protein. “It readily absorbs flavors, making it perfect for stir-fries, scrambles, or marinating and grilling,” says Draayer.
8. Chickpeas
- Protein per ½ cup serving: 7 g
- Cost per serving: $0.34
So many cheap, high-protein recipes start with legumes like chickpeas, says Kennedy. Think: hummus, mashed chickpea salad, crispy roasted chickpeas, and more.
9. Tempeh
- Protein per ½ cup serving: 17 g
- Cost per serving: $1.33
In your budget protein meal planning, keep a spot open for tempeh, the fermented soy food that makes a great meat substitute. “Tempeh is an excellent source of protein and can easily be stirred into a stir-fry or in place of meat in tacos or meatballs,” says Kennedy.
10. Quinoa
- Protein per ¾ cup serving: 6 g
- Cost per serving: $0.34
A select group of foods pull double duty as grains and protein. “A whole grain (that’s technically a seed), quinoa is a good source of protein and is also packed with fiber,” Kennedy notes. You can use fluffy cooked quinoa as a base for casseroles, grain bowls, or stir-fries.
11. Edamame
- Protein per 1 cup serving: 18.4 g
- Cost per serving: $0.63
For a nutrient-dense, cheap protein, check out in-shell soybeans (aka edamame). “They contain calcium and magnesium, both essential nutrients for bone health,” says Kennedy. Simply steam and enjoy!
12. Greek Yogurt
- Protein per 7 oz serving: 19.9 g
- Cost per serving: $0.87
Check the dairy case for high-protein foods on a budget. “Greek yogurt is a high-protein option that’s rich in probiotics for gut health and calcium to support strong bones,” says Draayer.
“Enjoy it with fruit and granola, or use it as a base for dips and sauces.”
13. Chicken Breast
- Protein per 3 oz serving: 27.3 g
- Cost per serving: $1.03
14. Cottage Cheese
- Protein per 4 oz serving: 11.8 g
- Cost per serving: $0.55
Compared with many animal protein sources, cottage cheese is a thrifty choice. “It’s perfect as a topping for toast, mixed with fruit, or added to savory dishes like lasagna,” Draayer says.
15. Turkey Breast
- Protein per 3 oz serving: 25.6 g
- Cost per serving: $0.75
Stock up on turkey breast at post-holiday sales. It’s a winner of a dinner with around 26 g of protein per serving. Keep some of the shredded meat in the freezer for easy meal prep.
16. Whey Protein Powder
- Protein per 1 scoop serving: 16.7 g
- Cost per serving: $1.18
“Protein powder is an easy way to add more protein to your day,” Kennedy says. Whey protein powder is made from whey protein, the watery milk substance that separates from curds in the production of cheese.
“Protein powder can be enjoyed alone or mixed into a smoothie for a protein-boost,” Kennedy says. Depending on the product you choose, you could get a significant protein boost in a low-cost package.
17. Plant-Based Protein Powder
- Protein per 1 scoop serving: 25 g
- Cost per serving: $0.69
Much like whey protein powder, plant-based powder can be an inexpensive way to slip more protein into beverages, baked goods, and more. “Some people even enjoy it in their coffee as a way to add more protein at breakfast,” Kennedy says. In terms of plant-based protein powders, both pea protein and soy protein are good options. “Look for a protein powder with a list of easy-to-pronounce ingredients,” she recommends.
18. Brown Rice
- Protein per 1 cup serving (cooked rice): 5.5 g
- Cost per serving: $0.17
Brown rice is more than just a neutral palette for curries or grain bowls — it’s also a source of protein in its own right. One cup contains 5.5 g. “Brown rice is easy to prepare and can be served alongside any healthy dish,” Kennedy says. “It can be a base for a stir-fry or even enjoyed as the main ingredient in a healthy rice salad.”
19. Oats
- Protein per ½ cup (dry) serving: 5 g
- Cost per serving: $0.13
“Oats are an easy-to-prepare grain that are packed with fiber,” Kennedy says. And since they’re inexpensive and relatively high in protein, you can feel good about including them at breakfast time or in a dessert.
20. Sliced Cheese
- Protein per serving: $0.28
- Cost per 1 slice serving: 6 g
Sliced cheese is a refrigerator staple that’s usually quite cheap, says Kennedy. She recommends choosing real cheese (like Swiss or cheddar) over processed cheese products like American cheese. Pop some on a sandwich or a bean burger for a protein boost of around 6 g per slice.
21. Whole-Wheat Pasta
- Protein per 1 cup serving: 8.8 g
- Cost per serving: $0.25
“Whole-wheat pasta contains a surprising amount of protein per serving,” says Kennedy. Check ingredient lists to make sure you’re getting 100 percent whole-grain pasta.
The Takeaway
- Cheap sources of protein aren’t necessarily lower in quality than more expensive ones. In fact, many budget-friendly protein foods are just as healthy and high-quality as pricier options.
- Top budget-friendly protein options include beans, dairy, and some whole grains.
- Protein powders can be low-cost protein, too, depending on which brands you buy.
