The cost per gram of protein, ranked

If you're trying to eat 150g+ protein/day on a budget, the question of "which proteins are most cost-efficient" matters. Here's the actual ranking, normalized to dollars per 100g of protein at typical US grocery prices.

The methodology

For each food, I calculated:

(retail price ÷ grams of food) × (grams of food ÷ grams of protein) × 100 = $/100g protein

Prices are typical US grocery store ranges as of early 2026.

Best value (under $5 per 100g protein)

1. Whey protein (bulk): ~$0.80

• 24g per scoop, ~$0.80 per scoop = $3.30 per 100g protein
• The cheapest concentrated protein source available

2. Eggs: $1.50

• 6g per egg, ~38¢ per egg = $6.30 per 100g protein
• Wait — actually closer to $4.50–$6.00 depending on egg pricing. Average eggs at $0.30/each is $5.00/100g.

3. Chicken thighs (boneless skinless, family pack): $4.20

• 25g per 4oz cooked, ~$1 per 4oz = $4.00 per 100g protein
• The single most cost-efficient meat protein

4. Lentils (dried, cooked): $4.50

• 18g per cup cooked, ~$0.80 per cup = $4.40 per 100g protein
• Includes 16g fiber as a bonus

5. Black beans (canned): $4.80

• 14g per cup cooked, ~$0.70 per cup = $5.00 per 100g protein
• Includes 15g fiber

Mid-range value ($5–$10 per 100g protein)

6. Greek yogurt (large tub, plain, nonfat): $5.20

• 24g per cup, ~$1.25 per cup = $5.20 per 100g protein
• The best dairy protein-per-dollar

7. Cottage cheese (low-fat): $5.50

• 28g per cup, ~$1.50 per cup = $5.40 per 100g protein
• Often cheaper at Costco

8. Tofu (extra-firm): $6.50

• 22g per 1/2 block, ~$1.50 per 1/2 block = $6.80 per 100g protein
• Cheaper at Asian markets

9. Ground turkey (93/7): $7.00

• 26g per 4oz cooked, ~$1.80 per 4oz = $6.90 per 100g protein

10. Chicken breast (boneless skinless, family pack): $7.50

• 26g per 4oz cooked, ~$2 per 4oz = $7.70 per 100g protein
• More expensive than thighs for similar protein

11. Canned tuna (chunk light in water): $8.50

• 22g per can, ~$1.30 per can = $5.90 per 100g protein
• Actually cheap; mid-rank because of mercury concerns limiting frequency

12. Whole milk: $9.00

• 8g per cup, ~$0.80 per cup = $10.00 per 100g protein
• Decent calorie-per-protein for bulkers

Higher-cost ($10–$20 per 100g protein)

13. Ground beef (85/15): $11.00

• 22g per 4oz cooked, ~$2.50 per 4oz = $11.40 per 100g protein

14. Pork chop: $11.50

• 25g per 4oz cooked, ~$2.90 per 4oz = $11.60 per 100g protein

15. Sirloin steak: $13.50

• 26g per 4oz cooked, ~$3.50 per 4oz = $13.50 per 100g protein

16. Salmon (fresh): $16.00

• 22g per 4oz cooked, ~$3.50 per 4oz = $16.00 per 100g protein

17. Deli turkey (mid-tier): $17.00

• 17g per 3 slices, ~$2.85 per 3 slices = $17.00 per 100g protein

High-cost ($20+ per 100g protein)

18. Greek yogurt single cups (Fage, Chobani, branded): $20+

• 17g per 5.3oz cup, ~$2 per cup = $11.80 per 100g protein
• Wait, that's actually cheaper. The single-cup pricing varies.

19. Beef jerky (commercial): $25.00

• 11g per 1oz, ~$3 per 1oz = $27 per 100g protein
• Convenience tax

20. Protein bars (commercial): $25.00

• 20g per bar, ~$3 per bar = $15 per 100g protein
• Convenience tax

21. Almonds: $30.00

• 6g per 1oz, ~$0.50 per 1oz = $8 per 100g protein
• Calorie-dense; not a primary protein source despite the marketing

22. Premium protein shakes (Owyn, Premier Protein): $14.00

• 30g per bottle, ~$3 per bottle = $10 per 100g protein

23. Rotisserie chicken (whole): $5.50

• ~50g protein per breast, ~$3 = $6 per 100g protein for the breast meat
• Better than expected; the labor is outsourced

The actual pattern

The cheapest protein per dollar is always:

• Bulk-purchased (Costco, large packs)
• Less-processed (raw chicken vs. deli)
• Less convenience (cooking required)
• Less branded (store brand vs. premium)

The most expensive is the inverse:

• Single-serve packaging
• Heavily processed (jerky, bars)
• Highly branded
• Convenience-positioned

The premium for convenience can be 3–5x the underlying protein cost.

A budget-protein week (200g/day)

If you're targeting 200g/day for 7 days = 1,400g of protein.

At $5/100g average (achievable with the bottom-half list):

• Total weekly cost: $70

That's the protein floor for a 90kg lifter at 2.2 g/kg, all groceries (no shakes, no bars), at typical US prices. Doable.

How to actually shop for protein efficiency

1. Buy in bulk.

Costco / Sam's pricing is 30–50% cheaper per gram of protein on chicken, eggs, Greek yogurt, salmon. The math justifies a membership for any household eating 100g+ protein/day.

2. Buy the family pack.

Family-pack chicken thighs are typically $4.99/lb vs. $7.99/lb for the small tray. Same chicken.

3. Buy whole, not parts.

Whole chickens are cheaper per gram of protein than breasts. A whole chicken yields 50%+ of its weight in usable protein after cooking.

4. Use dried beans and lentils.

A pound of dried lentils is $1.50 and yields ~12 cups cooked. Equivalent canned: $10.

5. Don't pay for protein convenience.

Bars, jerky, single-cup yogurts are the convenience tax. Use them strategically (travel, on-the-go), not as primary protein sources.

When premium protein is worth it

Premium protein sources earn their cost when:

• The convenience genuinely saves you from skipping protein (a bar at the airport > nothing)
• The food experience matters (a steak dinner is part of life)
• Specific health needs (wild salmon for omega-3s)

The strategy isn't "always buy the cheapest." It's "spend your protein dollars deliberately."

A sample $50/week protein budget

For a 75kg adult targeting 150g protein/day (1,050g/week):

• 30 eggs ($10): 180g protein
• 5 lbs chicken thighs ($20): 700g protein
• Large Greek yogurt tub ($7): 240g protein
• 2 cans tuna ($4): 44g protein
• 1 lb dried lentils ($2): 144g protein

Total: ~$43, ~1,300g protein. Under budget, over target.

The cheapest protein is the protein you actually buy and cook.