Protein per dollar: the cheapest sources, ranked

If protein targets are intimidating because protein is expensive, you've been shopping in the wrong aisles. Here's the ranking of common protein sources by grams of protein per dollar, US prices early 2026.

The ranking

(Higher = better value)

1. Eggs — ~24g protein per dollar. The undisputed king.
2. Dried lentils — ~22g per dollar.
3. Dried beans — ~20g per dollar.
4. Whey protein (bulk) — ~17g per dollar at quality brands buying 5-lb bags.
5. Canned tuna — ~15g per dollar.
6. Cottage cheese (large tub) — ~14g per dollar.
7. Greek yogurt (large tub, store brand) — ~13g per dollar.
8. Chicken thighs (whole, skin-on, bone-in) — ~12g per dollar.
9. Tofu — ~12g per dollar.
10. Whole chicken — ~11g per dollar.
11. Ground turkey — ~10g per dollar.
12. Pork loin — ~10g per dollar.
13. Ground beef (80/20) — ~9g per dollar.
14. Chicken breast (boneless, skinless) — ~8g per dollar.
15. Canned salmon — ~8g per dollar.
16. Greek yogurt (single serve) — ~6g per dollar.
17. Premier Protein shakes — ~10g per dollar.
18. Beef sirloin — ~5g per dollar.
19. Salmon fillet (fresh) — ~4g per dollar.
20. Steak (ribeye, NY strip) — ~3g per dollar.

The takeaways

1. Eggs and legumes are the cheapest protein on the planet. A dozen eggs is enough protein for two days at a high target. A bag of lentils is enough for a week.

2. The fancy proteins (steak, fresh salmon) are not the most efficient. They're delicious but you should eat them because you enjoy them, not because they're the right calorie/protein/dollar move.

3. Whole chicken beats chicken breast on cost. A 5-lb whole chicken at $1.50/lb costs less than half what you'd pay for the equivalent in skinless breast meat. Roast on Sunday, three meals later you've spent nothing on protein.

4. Whey protein is criminally cost-effective. A 5-lb bag from a reputable brand is ~$45 and contains ~75 servings of 25g protein each. That's 60 cents per serving for clean, fast protein.

5. Single-serve Greek yogurts are 2x the cost of the same yogurt from a tub. Buy the tub. Spoon it into a bowl. The world will not end.

A weekly $30 protein plan

If you wanted to hit 100g of protein per day for a week on $30:

• 2 dozen eggs ($6)
• 5 lb whole chicken ($7)
• 1 lb dried lentils ($2)
• 1 large tub cottage cheese ($5)
• 1 large tub Greek yogurt ($5)
• Bulk whey protein, prorated ($5 for the week)

Total: $30. Total protein over 7 days: ~750g. Average: 107g/day.

This is not a diet plan, it's a protein floor plan. You'd add carbs, vegetables, and fats around it.

The most expensive protein habit

Eating restaurant proteins. A $20 chicken bowl gets you ~30g of protein for $20. You could buy two whole chickens for that price.

If your protein bill feels high, audit how much you're eating out vs. cooking. The math is dramatic.

The cheapest gram of protein is one you cooked yourself.