Grocery Prices Are Sky-High. Here Are 7 Cheap Ways to Get Your Protein

Published on Feb. 19, 2023

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KEY POINTS

The cost of eggs has almost tripled since the beginning of last year and they are no longer one of the cheapest sources of protein.
Chicken, skim milk, tuna fish, and lentils are great sources of cheap, healthy protein.
Prices will vary based on where you live, any coupons or deals you have, and the store where you shop.

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Check out the most affordable proteins out there.

Getting the right amount of protein is essential for your health. Eggs used to be one of the cheapest high-protein foods. Unfortunately, the cost of a dozen eggs has tripled since last year, going from $1.50 to $4.25. Other grocery prices have skyrocketed, too. The average food prices are up close to 12% across the board over the last year. Food costs at elementary and secondary schools are up 305.2%, and food at employee sites and schools is up 129.6%.

With inflation hitting highs not seen in 40 years, it's becoming harder to find affordable protein sources that aren't loaded with empty calories or unhealthy additives. But there are ways to get your protein without going over your budget. Here are some healthy, low-cost options for getting your daily dose of protein.

Protein content of common foods

To calculate the cheapest ways to get your protein, first here are the grams of protein per portion size for common foods. The prices are the U.S. city average as of Dec. 2022, according to the Bureau of Labor Statistics or the latest prices found online at Walmart using its lowest-priced item. You may be able to find cheaper items based on where you live, any coupons or deals you have, and which store you go to.

FOOD	PORTION	PROTEIN	PRICE	PRICE PER GRAM
One egg	2 oz	6 grams	$4.25 per dozen	$0.089 per gram of protein
Shrimp	1 oz	6 grams	$7.79 per pound	$0.081 per gram of protein
Salmon	1 oz	6 grams	$10.68 per pound	$0.111 per gram of protein
Tuna fish	1 oz	7 grams	$2.62 per pound	$0.023 per gram of protein
Beef	1 oz	7 grams	$4.80 per pound	$0.043 per gram of protein
Chicken (whole)	1 oz	7 grams	$1.83 per pound	$0.016 per gram of protein
Chicken breast (boneless)	1 oz	7 grams	$4.35 per pound	$0.039 per gram of protein
Chicken legs	1 oz	7 grams	$1.95 per pound	$0.017 per gram of protein
Pork	1 oz	7 grams	$4.31 per pound	$0.038 per gram of protein
Bacon	1 oz	7 grams	$6.96 per pound	$0.062 per gram of protein
Soy milk	8 oz	7 grams	$7.72 per gallon	$0.06 per gram of protein
Almond milk	8 oz	8 gram	$5.07 per gallon	$0.076 per gram of protein
Milk (whole)	8 oz	8 grams	$4.21 per gallon	$0.263 per gram of protein
Milk (skim)	8 oz	8 grams	$3.87 per gallon	$0.029 per gram of protein
Edamame (fresh or frozen)	½ cup	8 grams	$3.55 per pound	$0.111 per gram of protein
Edamame (dry roasted)	1 oz	13 grams	$20.32 per pound	$0.098 per gram of protein
Tofu	1 oz	2.2 grams	$1.78 per pound	$0.051 per gram of protein
Peanut butter	2 Tbsp	7 grams	$2.37 per pound	$0.042 per gram of protein
Refried beans	½ cup	6 grams	$1.49 per pound	$0.062 per gram of protein
Lentils	½ cup	9 grams	$1.34 per pound	$0.037 per gram of protein
Lima beans	½ cup	7 grams	$1.98 per pound	$0.071 per gram of protein
Yogurt (fat-free or light)	6 oz	8 grams	$1.18 per pound	$0.056 per gram of protein
Cheddar cheese	1 oz	7 grams	$6.00 per pound	$0.08 per gram of protein
American cheese	1 slice (0.7 oz)	5 grams	$4.66 per pound	$0.04 per gram of protein
Cottage cheese	½ cup	14 grams	$1.73 per pound	$0.031 per gram of protein

Source: bls.gov, fda.gov, walmart.com, and hopkinsmedicine.org

Cheapest sources of protein

At the beginning of 2022, a gram of egg protein was $0.037. It is now about $0.09 per gram of protein. While eggs are no longer one of the cheapest sources of protein, here are the other alternatives that won't strain your grocery budget.

Per gram of protein

Chicken (whole): $0.016
Chicken (legs): $0.017
Tuna fish: $0.023
Skim milk: $0.029
Cottage cheese: $0.031
Lentils: $0.037
Pork: $0.038

Chicken remains one of the most inexpensive sources of protein. If you are a vegetarian, then skim milk, cottage cheese, and lentils are the best options. Prices will vary based on where you live, so do your research before opening up your wallet. Some stores will offer coupons or deals, making it even more affordable, and places like Costco and Sam's Club may have better prices for buying in bulk.

Finding high-quality proteins doesn't have to break the bank. Chicken, skim milk, lentils, and tuna fish are all excellent choices that won't leave you feeling like you emptied your savings account just to fill up your stomach. So next time you go grocery shopping on a budget, don't forget about these delicious (and affordable!) sources for good-quality protein. With these tips, you'll be able to get your daily dose at a fraction of the cost -- no matter how high grocery prices soar!

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Our Research Expert

David Chang, ChFC®, CLU®

David S. Chang, ChFC®, CLU® is an award-winning entrepreneur and financial planner with over two decades of experience in the personal finance space. He is a graduate of West Point and a Lieutenant Colonel in the Army National Guard. He has an MBA from the UCLA Anderson School of Management.

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