The cheapest protein at the supermarket, ranked by price per gram
If you want more protein without a bigger grocery bill, the number that matters is not price per pack but price per gram of protein. Below are common supermarket foods ranked by estimated cost per 10g of protein, worked out from typical pack sizes and prices.
These are estimates from typical mid-price supermarket prices (October 2026). Discount stores such as Aldi and Lidl are usually cheaper, and prices change week to week. Use the ranking, not the exact pennies.
United States (USD)
| Food | Protein /100g | Per 10g protein |
|---|---|---|
| Red lentils (dry) 1 lb bag, about $2.00 | 24.6g | $0.18 |
| Chicken breast 3 lb pack, about $10.50 | 23.1g | $0.33 |
| Boneless chicken thighs 3 lb pack, about $9.00 | 19.7g | $0.34 |
| Extra-firm tofu 14 oz block, about $2.50 | 17.3g | $0.36 |
| Pork loin 2 lb pack, about $7.00 | 21g | $0.37 |
| Eggs 18-pack, about $4.50 | 12.6g | $0.40 |
| Canned tuna in water (drained) 4 x 5 oz cans, about $5.00 | 25.5g | $0.43 |
| Pea protein powder 2 lb tub, about $32.00 | 80g | $0.44 |
| Whey protein powder 2 lb tub, about $32.00 | 78g | $0.45 |
| Liquid egg whites 32 oz carton, about $5.00 | 11g | $0.50 |
| White fish fillets (frozen) 2 lb bag, about $9.00 | 19g | $0.52 |
| Nonfat Greek yogurt 32 oz tub, about $5.00 | 10g | $0.55 |
| Low-fat cottage cheese 24 oz tub, about $4.00 | 10.5g | $0.56 |
| Lean ground turkey 1 lb pack, about $5.00 | 18.7g | $0.59 |
| Canned black beans (drained) 15 oz can, about $1.10 | 6g | $0.73 |
| Lean ground beef (93%) 1 lb pack, about $7.00 | 21g | $0.73 |
| Shelled edamame (frozen) 12 oz bag, about $3.00 | 11.9g | $0.74 |
| Tempeh 8 oz pack, about $3.50 | 20.3g | $0.76 |
United Kingdom (GBP)
| Food | Protein /100g | Per 10g protein |
|---|---|---|
| Red lentils (dry) 500 g bag, about £1.20 | 24.6g | £0.10 |
| Whey protein powder 1 kg bag, about £20.00 | 78g | £0.26 |
| 0% fat Greek-style yogurt 500 g tub, about £1.30 | 10g | £0.26 |
| Pea protein powder 1 kg bag, about £22.00 | 80g | £0.28 |
| Boneless chicken thighs 1 kg pack, about £5.50 | 19.7g | £0.28 |
| Chicken breast 1 kg pack, about £7.00 | 23.1g | £0.30 |
| Eggs 15-pack, about £3.00 | 12.6g | £0.32 |
| Low-fat cottage cheese 300 g tub, about £1.10 | 10.5g | £0.35 |
| White fish fillets (frozen) 520 g bag, about £3.50 | 19g | £0.35 |
| Pork loin steaks 500 g pack, about £3.80 | 21g | £0.36 |
| Extra-firm tofu 396 g block, about £2.50 | 17.3g | £0.36 |
| Tuna chunks in spring water (drained) 4 x 145 g cans, about £3.80 | 25.5g | £0.37 |
| Lean turkey mince 500 g pack, about £3.50 | 18.7g | £0.37 |
| Lean beef mince (5% fat) 500 g pack, about £4.20 | 21g | £0.40 |
| Liquid egg whites 500 g carton, about £2.50 | 11g | £0.45 |
| Canned black beans (drained) 400 g can, about £0.75 | 6g | £0.52 |
| Shelled edamame (frozen) 400 g bag, about £2.50 | 11.9g | £0.53 |
| Sliced cooked chicken or turkey 300 g pack, about £3.25 | 17g | £0.64 |
How to use this list
- Build most meals around the top third. Lentils, eggs, chicken, canned tuna, Greek yogurt and cottage cheese usually beat red meat and fish by a wide margin.
- Powders look pricey per tub but not per gram. A tub lasts weeks, so it only makes sense if you will finish it.
- Buy whole packs you will use up. Two meals a week with the same chicken pack is cheaper than five different proteins.
- Mix plant and animal protein. Lentils or beans stretched with a little meat bring the cost per gram down fast.
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