100 Protein Sources Ranked by Cost: The Ultimate Protein Per Dollar Guide
Which protein sources give you the most grams per dollar? We ranked 100 foods from cheapest to most expensive by protein per dollar — from lentils to lobster.
Which protein source gives you the most grams of protein per dollar? The answer might surprise you. While chicken breast gets most of the attention in bodybuilding nutrition, dried lentils deliver nearly 7x more protein per dollar. Pork tenderloin — often overlooked — now beats both chicken breast and eggs on a cost-efficiency basis. And bulk whey protein powder outperforms almost every whole animal food per dollar spent.
We ranked 100 common protein sources by grams of protein per dollar spent, using USDA nutritional data and average US grocery prices. Here's the complete breakdown — from the most economical to the most expensive.
Methodology
- Serving sizes are standard USDA reference amounts or common packaging units
- Protein values are sourced from USDA FoodData Central
- Prices are based on average US grocery store prices (2026)
- Protein per dollar = grams of protein ÷ cost per serving × $1
- Dried beans and legumes are calculated from the dry weight cost and cooked yield
- Prices vary by region, store, and brand — use these as a relative benchmark, not exact figures
Top 10 Most Cost-Efficient Protein Sources
| Rank | Food | Protein per $1 |
|---|---|---|
| 1 | Lentils (dry, cooked) | 180g |
| 2 | Chickpeas (dry, cooked) | 100g |
| 3 | Split peas (dry, cooked) | 89g |
| 4 | Navy beans (dry, cooked) | 75g |
| 5 | Textured Vegetable Protein (TVP) | 67g |
| 6 | Peanut butter | 51g |
| 7 | Pork tenderloin (cooked) | 46g |
| 8 | Chicken thighs (bone-in, cooked) | 43g |
| 9 | Whey protein powder (bulk) | 37g |
| 10 | Rotisserie chicken | 35g |
All 100 Protein Sources Ranked by Protein Per Dollar
| Rank | Food | Serving | Protein (g) | Cost/Serving | Protein per $ |
|---|---|---|---|---|---|
| 1 | Lentils (dry, cooked) | 1 cup | 18g | $0.10 | 180g |
| 2 | Chickpeas (dry, cooked) | 1 cup | 15g | $0.15 | 100g |
| 3 | Split peas (dry, cooked) | 1 cup | 16g | $0.18 | 89g |
| 4 | Navy beans (dry, cooked) | 1 cup | 15g | $0.20 | 75g |
| 5 | Kidney beans (dry, cooked) | 1 cup | 15g | $0.22 | 68g |
| 6 | Textured vegetable protein (TVP) | ¼ cup dry | 12g | $0.18 | 67g |
| 7 | Black beans (dry, cooked) | 1 cup | 15g | $0.24 | 63g |
| 8 | Pinto beans (dry, cooked) | 1 cup | 15g | $0.25 | 60g |
| 9 | Black-eyed peas (dry, cooked) | 1 cup | 13g | $0.24 | 54g |
| 10 | Pinto beans (canned, drained) | 1 cup | 15g | $0.28 | 54g |
| 11 | Peanut butter | 2 tbsp | 8g | $0.16 | 50g |
| 12 | Pork tenderloin (cooked) | 3 oz | 26g | $0.56 | 46g |
| 13 | Chicken thighs (bone-in, cooked) | 3 oz | 20g | $0.47 | 43g |
| 14 | Black beans (canned, drained) | 1 cup | 15g | $0.38 | 39g |
| 15 | Whey protein powder (bulk) | 1 scoop | 25g | $0.67 | 37g |
| 16 | Hemp seeds | 3 tbsp | 10g | $0.28 | 36g |
| 17 | Skim milk | 1 cup | 8g | $0.22 | 36g |
| 18 | Pumpkin seeds | ¼ cup | 9g | $0.26 | 35g |
| 19 | Rotisserie chicken | 3 oz | 26g | $0.75 | 35g |
| 20 | Garbanzo beans (canned) | 1 cup | 12g | $0.35 | 34g |
| 21 | Sunflower seeds | ¼ cup | 6g | $0.18 | 33g |
| 22 | Edamame (shelled) | 1 cup | 18g | $0.55 | 33g |
| 23 | Chicken thighs (boneless, cooked) | 3 oz | 22g | $0.66 | 33g |
| 24 | Chicken breast (boneless, cooked) | 3 oz | 26g | $0.78 | 33g |
| 25 | Whole milk | 1 cup | 8g | $0.25 | 32g |
| 26 | Tempeh | 3 oz | 19g | $0.60 | 32g |
| 27 | Lentil soup (home-cooked) | 1 cup | 9g | $0.28 | 32g |
| 28 | Eggs (large) | 2 eggs | 13g | $0.42 | 31g |
| 29 | Tofu (firm) | 5 oz | 12g | $0.39 | 31g |
| 30 | Whey protein powder (standard) | 1 scoop | 25g | $0.82 | 30g |
| 31 | Ground turkey (93% lean) | 3 oz | 20g | $0.66 | 30g |
| 32 | Seitan | 3 oz | 18g | $0.60 | 30g |
| 33 | Greek yogurt (full fat) | 6 oz | 15g | $0.52 | 29g |
| 34 | Pea protein powder | 1 scoop | 25g | $0.88 | 28g |
| 35 | Soy protein powder | 1 scoop | 25g | $0.92 | 27g |
| 36 | Flax seeds | 3 tbsp | 6g | $0.22 | 27g |
| 37 | Casein protein powder | 1 scoop | 25g | $0.95 | 26g |
| 38 | Nutritional yeast | 3 tbsp | 8g | $0.31 | 26g |
| 39 | String cheese | 1 piece | 7g | $0.28 | 25g |
| 40 | Ricotta cheese (part skim) | ½ cup | 14g | $0.55 | 25g |
| 41 | Ground turkey (85% lean) | 3 oz | 20g | $0.80 | 25g |
| 42 | Ground chicken (93% lean) | 3 oz | 22g | $0.88 | 25g |
| 43 | Canned tuna (chunk light) | 5 oz | 25g | $1.00 | 25g |
| 44 | Whey protein isolate | 1 scoop | 28g | $1.10 | 25g |
| 45 | Vegan protein powder (pea-rice) | 1 scoop | 20g | $0.85 | 24g |
| 46 | Mozzarella (part skim) | 1 oz | 7g | $0.29 | 24g |
| 47 | Almonds | ¼ cup | 8g | $0.35 | 23g |
| 48 | Peanuts (roasted) | ¼ cup | 9g | $0.40 | 23g |
| 49 | Cottage cheese (2% fat) | ½ cup | 15g | $0.67 | 22g |
| 50 | Soybeans (cooked) | 1 cup | 29g | $1.40 | 21g |
| 51 | Chia seeds | 3 tbsp | 6g | $0.30 | 20g |
| 52 | Egg whites (carton) | ¼ cup | 7g | $0.35 | 20g |
| 53 | Ground turkey (99% lean) | 3 oz | 22g | $1.12 | 20g |
| 54 | Cheddar cheese | 1 oz | 7g | $0.35 | 20g |
| 55 | Parmesan cheese | 1 oz | 10g | $0.50 | 20g |
| 56 | Plant-based protein shake | 1 scoop | 20g | $1.00 | 20g |
| 57 | Deli turkey (sliced) | 3 oz | 15g | $0.80 | 19g |
| 58 | Tuna steak (yellowfin) | 3 oz | 26g | $1.40 | 19g |
| 59 | Deli chicken (sliced) | 3 oz | 12g | $0.68 | 18g |
| 60 | Almond butter | 2 tbsp | 7g | $0.40 | 18g |
| 61 | Quinoa (cooked) | 1 cup | 8g | $0.45 | 18g |
| 62 | Skyr (Icelandic yogurt) | 5.3 oz | 15g | $0.88 | 17g |
| 63 | Cottage cheese (full fat) | ½ cup | 13g | $0.75 | 17g |
| 64 | Pork chops (lean, cooked) | 3 oz | 26g | $1.55 | 17g |
| 65 | Bacon (cooked) | 2 slices | 6g | $0.36 | 17g |
| 66 | Tofu (silken) | 5 oz | 8g | $0.48 | 17g |
| 67 | Protein pasta (chickpea/lentil, dry) | 2 oz | 13g | $0.75 | 17g |
| 68 | Ground beef (80/20) | 3 oz | 20g | $1.26 | 16g |
| 69 | Tilapia (cooked) | 3 oz | 22g | $1.40 | 16g |
| 70 | Kefir (plain) | 1 cup | 10g | $0.62 | 16g |
| 71 | Ground beef (93/7 lean) | 3 oz | 22g | $1.50 | 15g |
| 72 | Codfish (cooked) | 3 oz | 20g | $1.32 | 15g |
| 73 | Cream cheese | 2 tbsp | 4g | $0.27 | 15g |
| 74 | Greek yogurt (nonfat) | 6 oz | 18g | $1.25 | 14g |
| 75 | Salmon fillet (farm-raised, cooked) | 3 oz | 19g | $1.40 | 14g |
| 76 | Shrimp (cooked) | 3 oz | 20g | $1.45 | 14g |
| 77 | Pork chops (bone-in) | 3 oz | 25g | $1.90 | 13g |
| 78 | Ham (sliced) | 3 oz | 15g | $1.20 | 13g |
| 79 | Beef stew meat (cooked) | 3 oz | 24g | $1.80 | 13g |
| 80 | Pepperoni (sliced) | 1 oz | 12g | $0.92 | 13g |
| 81 | Turkey breast (deli) | 3 oz | 12g | $0.90 | 13g |
| 82 | Fairlife protein shake (RTD) | 11 oz bottle | 26g | $2.25 | 12g |
| 83 | Canned tuna (solid white / albacore) | 5 oz | 22g | $2.00 | 11g |
| 84 | Sirloin steak (lean) | 3 oz | 26g | $2.65 | 10g |
| 85 | Bison (ground, cooked) | 3 oz | 24g | $2.50 | 10g |
| 86 | Lamb (lean, cooked) | 3 oz | 25g | $2.40 | 10g |
| 87 | Crab meat (cooked) | 3 oz | 17g | $1.75 | 10g |
| 88 | Prosciutto | 2 oz | 14g | $1.40 | 10g |
| 89 | Beef jerky (original) | 1 oz | 11g | $1.20 | 9g |
| 90 | Venison (lean, cooked) | 3 oz | 26g | $2.80 | 9g |
| 91 | Scallops (cooked) | 3 oz | 17g | $2.10 | 8g |
| 92 | Canned salmon (pink) | 3.5 oz | 18g | $2.19 | 8g |
| 93 | Quest Bar | 1 bar (60g) | 20g | $2.50 | 8g |
| 94 | Lobster (cooked) | 3 oz | 17g | $2.20 | 8g |
| 95 | Salmon fillet (wild-caught) | 3 oz | 19g | $2.50 | 8g |
| 96 | Ribeye steak | 3 oz | 26g | $3.75 | 7g |
| 97 | Canned sardines (in water) | 3.75 oz | 21g | $2.86 | 7g |
| 98 | Wagyu beef | 3 oz | 22g | $5.00 | 4g |
| 99 | RXBar | 1 bar (52g) | 12g | $3.00 | 4g |
| 100 | Lobster tail | 3 oz | 17g | $4.50 | 4g |
Prices are based on 2026 US grocery store averages. Actual costs vary by region, store, and brand.
Key Takeaways by Category
Legumes and Beans: The Undisputed Champions
Dried lentils, chickpeas, split peas, and beans dominate the top of the list. Lentils deliver roughly 180g of protein per dollar — more than any animal protein comes close to matching. The catch: legumes are incomplete proteins, meaning they don't contain all essential amino acids in optimal ratios. Pair them with a complementary protein (rice, eggs, dairy) and the limitation largely disappears.
Canned beans are more convenient but cost roughly 2–3x more per gram of protein than their dried equivalents. Still solid value — just not at the same level as cooking from dry.
Pork Tenderloin: The Most Underrated Protein Source
At around $3.00/lb, pork tenderloin has become one of the best animal protein values in 2026. Three ounces delivers 26g of protein for roughly $0.56 — putting it at 46g of protein per dollar, well ahead of chicken breast, ground beef, and even eggs. It's a lean cut comparable to chicken breast in fat content, cooks in under 20 minutes, and reheats well. It belongs in every budget-conscious meal prep rotation.
Chicken Thighs: Better Value Than Breast
Bone-in chicken thighs ($2.00/lb) deliver around 43g of protein per dollar — the second-best animal protein on this list. Boneless thighs ($3.50/lb) and chicken breast ($4.17/lb) are close behind at 33g per dollar each. The price gap between bone-in thighs and breast is significant enough to make a real difference at scale. Rotisserie chicken ($4.99/bird) is comparable to boneless breast in cost-efficiency despite the convenience markup.
Eggs: Still Good, But Less Dominant Than Before
With egg prices averaging $2.50/dozen in 2026 (up from $1.50–2.00 in prior years), eggs have dropped from the top tier of protein-per-dollar rankings. Two large eggs deliver 13g of protein for about $0.42 — roughly 31g per dollar. That's solid, but it no longer puts eggs in the elite tier the way it used to. They're still a complete protein, highly versatile, and among the better animal protein values — just no longer among the very best.
Canned Tuna and Fish: The Picture Has Changed
Canned chunk light tuna (~$1.00/can, 25g protein) remains decent at 25g per dollar — but it's no longer in the top 20. Canned albacore/white tuna has risen to ~$2.00/can, dropping to 11g per dollar. Most dramatically, canned sardines have risen to ~$2.86/can in 2026, crashing from near the top of this list to rank 97 at just 7g per dollar. If you still have sardines as a protein staple because they were once a budget staple, that math no longer holds.
Protein Powder: Better Than Most People Realize
Bulk whey protein at $0.67 per scoop (25g protein) delivers about 37g of protein per dollar — competitive with rotisserie chicken and significantly better than whole animal proteins like chicken breast or ground beef. For gym-goers trying to hit 160g+ of protein daily, bulk protein powder is one of the most cost-efficient tools available.
Standard retail whey (~$0.82/scoop) still delivers 30g per dollar. The gap between bulk and retail is large enough that buying in larger quantities pays off quickly.
Ground Beef: No Longer Budget Protein
Ground beef 80/20 has risen to around $6.70/lb, pushing a 3oz serving to $1.26. That gives 20g of protein for 16g per dollar — now in the same tier as tilapia and below most poultry options. Extra-lean 93/7 ground beef is even more expensive at around $1.50/3oz (15g per dollar). Ground turkey 93% lean (~$3.50/lb) is now a significantly better value at 30g per dollar, with comparable protein content.
Premium Animal Proteins: Paying for Taste, Not Protein
Ribeye ($3.75/3oz), sirloin ($2.65/3oz), lamb, bison, venison, and wagyu all deliver similar or lower protein per serving compared to chicken or pork, but at 2–5x the cost. You're paying for flavor, fat profile, and sourcing — not protein efficiency. For pure protein-per-dollar value, these rank near the bottom.
Protein Bars: The Worst Value on the List
Quest Bars (20g protein, $2.50) and RXBars (12g protein, $3.00) deliver 4–8g of protein per dollar — among the lowest on this entire list. They're convenient, but convenience has a significant cost. A can of chunk light tuna delivers 25g of protein for the same price as one Quest Bar.
Practical Recommendations
Building muscle on a tight budget: Anchor your diet around dried lentils and beans (for plant protein), pork tenderloin, bone-in chicken thighs, and bulk whey protein powder. You can hit 150g+ of protein daily for well under $5 in food cost.
Mid-range budget: Add boneless chicken thighs, rotisserie chicken, ground turkey, and Greek yogurt. These sit in the middle of the efficiency range and are more versatile for cooking.
Higher budget: Farm-raised salmon fillet, sirloin steak, and bison are all reasonable additions once the basics are covered — you're just paying more per gram of protein for better flavor or specific nutritional profiles (omega-3s, iron content, etc.).
What to avoid if protein per dollar is the goal: Protein bars, canned sardines (in 2026), canned albacore tuna, beef jerky, and ribeye are the least efficient options. Use them as occasional conveniences or treat foods, not protein staples.
Use the Bulked protein calculator to find your exact daily protein target, then use this list to build the most cost-efficient diet to hit it.
Frequently Asked Questions
What is the cheapest protein per dollar? Dried lentils are the cheapest source of protein per dollar, delivering approximately 180g of protein per $1 spent. Dried chickpeas, split peas, and navy beans are close behind. Among animal proteins, pork tenderloin (46g/$), bone-in chicken thighs (43g/$), and bulk whey protein powder (37g/$) are the most cost-efficient options as of 2026.
What is the cheapest high protein food for bodybuilders? For complete protein (containing all essential amino acids), pork tenderloin, bone-in chicken thighs, and bulk whey protein offer the best protein per dollar among animal proteins. Pork tenderloin delivers about 46g of protein per dollar. Eggs have dropped to roughly 31g per dollar in 2026 due to higher prices, but remain a solid versatile option.
Is protein powder worth it for the cost? Yes — bulk whey protein powder (purchased in 5lb+ quantities) delivers approximately 35–37g of protein per dollar, which is competitive with rotisserie chicken and significantly better than fresh meat or fish. Standard retail whey is still around 28–30g per dollar. Protein bars, by comparison, deliver only 4–8g per dollar — making them one of the worst protein values available.
How much protein do you get per dollar from chicken breast?
A 3oz serving of boneless skinless chicken breast contains approximately 26g of protein and costs around $0.78 at 2026 US grocery prices ($4.17/lb), giving roughly 33g of protein per dollar. Bone-in chicken thighs deliver better value at around 43g per dollar due to their lower per-pound cost ($2.00/lb).
Are sardines still a good budget protein source? Not in 2026. Canned sardines have risen to approximately $2.86 per 3.75oz can, delivering only about 7g of protein per dollar — placing them near the bottom of this list. They were once in the top 15; at current prices they rank 97th out of 100. For budget animal protein, chunk light tuna ($1.00/can, 25g protein) is now the better canned fish option.
Is buying dried beans worth it vs canned? Yes — dried beans deliver 2–3x more protein per dollar than their canned equivalents. A cup of cooked black beans from dry costs around $0.24, while the same amount from a can costs around $0.38. The tradeoff is preparation time (dried beans require soaking and longer cooking). For budget-focused meal prep, cooking dried beans in large batches and freezing portions bridges the gap.
Related Guides
- Bulk Grocery Meal Plan Under $50/Week — how to build a full week of high-protein meals using the most cost-efficient foods on this list
- Best High-Protein Foods Ranked by Protein Per Calorie — the same foods ranked by calorie efficiency instead of cost
- High Protein Meal Prep for Bodybuilders — how to turn this grocery list into a week of meals in 90 minutes