Eating enough protein doesn’t have to break the bank. In the US, a variety of foods provide high-quality protein at affordable prices, helping you meet dietary goals while staying budget-friendly. This guide ranks the top 10 cheapest protein sources based on cost per gram, nutritional value, and accessibility.

1. **Eggs** – As previously discussed, a large egg contains about 6 grams of protein for roughly $0.25, equating to $0.04 per gram. Eggs are versatile, nutrient-rich, and widely available in supermarkets.

2. **Chicken Breast** – Skinless, boneless chicken breast averages around $3.50 per pound (454 g), providing approximately 31 grams of protein per 4 oz (113 g) serving. That works out to roughly $0.08 per gram, making it a cost-effective lean protein for meals.

3. **Canned Tuna** – A 5 oz can typically costs $1.00–$1.50 and contains about 30 grams of protein. Price per gram is around $0.03–$0.05, making it one of the cheapest animal proteins. Tuna is also shelf-stable and convenient.

4. **Greek Yogurt** – A 32 oz tub of plain Greek yogurt costs about $5–$6 and contains roughly 100 grams of protein, giving a per-gram cost of $0.05–$0.06. It also provides calcium and probiotics.

5. **Lentils** – Dry lentils cost around $1.50 per pound and yield about 115 grams of protein per pound cooked. This brings the cost per gram down to roughly $0.01–$0.02, making lentils one of the cheapest plant-based proteins available.

6. **Black Beans** – Another affordable legume, dry black beans cost around $1.60 per pound and provide approximately 115 grams of protein per cooked pound, giving a similar $0.01–$0.02 per gram. Beans are versatile for soups, salads, and rice bowls.

7. **Peanut Butter** – Natural peanut butter costs roughly $2.50 for a 16 oz jar, with about 64 grams of protein per jar. That equals $0.04 per gram. Peanut butter is convenient, shelf-stable, and calorie-dense.

8. **Tofu** – A 14 oz block of firm tofu costs around $2 and contains about 36 grams of protein. That’s roughly $0.06 per gram. Tofu is flexible in cooking, absorbs flavors, and is a staple for plant-based diets.

9. **Cottage Cheese** – A 16 oz container costs $2–$3 and contains about 28 grams of protein. Price per gram is around $0.07–$0.10. Cottage cheese is also rich in calcium and low in fat if you choose low-fat versions.

10. **Oats + Milk (DIY Protein Mix)** – A cup of dry oats ($0.20) plus a cup of milk ($0.25) provides roughly 14 grams of protein total, bringing the per-gram cost to around $0.03. While not as concentrated as other sources, this combination is affordable and versatile for breakfast or snacks.

By combining these sources thoughtfully, you can easily meet daily protein targets without overspending. For example, a meal of eggs, black beans, and Greek yogurt provides high-quality protein at minimal cost. Vegetarians can rely on lentils, beans, tofu, and dairy, while omnivores can include eggs, chicken, and tuna.

Using a calculator to compute **cost per gram of protein** helps optimize your shopping and meal planning. For instance, mixing eggs and lentils or chicken and black beans can balance cost, convenience, and nutrient diversity. Stocking up on affordable proteins during sales further reduces costs and ensures you have high-protein options ready.

In conclusion, US shoppers have a wide range of protein-rich foods that are affordable, nutritious, and easy to prepare. Eggs, chicken, canned tuna, Greek yogurt, and legumes top the list for cost-efficiency. By tracking cost per gram and planning meals around these options, you can maintain a high-protein diet on a budget. Try our Protein Cost Calculator to see which combination works best for your lifestyle and grocery budget.