Protein is the new superfood. Everywhere I turn people are trying to convince me to buy this protein bar or that protein powder.

Protein bars and protein powders are expensive!

Save your money and get protein from real food.

REAL food also contains a wide variety of nutrients; not just corn syrup with added protein.

My post today is a list of low-cost high protein foods to help you steer clear from the protein advertisers.

What I hope you learn is that you don't need protein bars or powders.

Just real food.

Low-Cost High Protein Foods

*calculated by serving sizes listed on packaging and prices from Walmart.com on 4/29/2025.

Kids need about 13-19 grams protein/day,

Teens and adults should aim for 20-30 grams per meal (60-90 grams/day)

Peanut Butter:

• 1.5 cents per gram of protein

• 2 Tablespoons = 8 grams protein (11 cents per serving)

• Peanut butter is contains iron, potassium and healthy fats

Pasta:

• 1.7 cents per gram of protein

• 3/4 cup = 7 grams protein (12 cents/svg)

• Whole wheat pasta is also high in fiber!

Milk:

• 2.5 cents per gram of protein

• 1 cup = 8 grams protein (20 cents per cup)

• milk is high in calcium, vitamin D and potassium (almost as much as a banana)

Oatmeal:

• 2.7 cents per gram of protein

• 1/2 cup = 5 grams protein (13.7 cents per 1/2 cup)

• oatmeal is an excellent source of fiber (15% of your daily need for 1/2 cup)

Canned Beans:

• 3 cents per grams of protein

• 1/2 cup = 8 grams protein (25 cents per 1/2 cup)

• Beans are one of the best sources of fiber (about 20% of your daily need for 1/2 cup)

Cottage Cheese:

• 4 cents per gram of protein

• 1/2 cup = 13 grams protein (50 cents per 1/2 cup)

• cottage cheese has some calcium and potassium

Nonfat plain Greek yogurt (great value brand)

• 4 cents per gram of protein

• 2/3 cup = 17 grams protein (71 cents per 2/3 cup)

Mozzarella cheese

• 4 cents per gram of protein

• 1/4 cup shredded = 6 grams protein (24 cents per serving)

Canned Tuna Fish:

• 4.5 cents per gram of protein

• about 20 g protein per 5 oz can @ .89 cents per can

• fish is the best source of omega-3 proteins that are good for your brain

85% Lean Ground Turkey:

• 5 cents per gram of protein

• 4 oz = 22 grams protein ($1.09 per 4 oz of 85% lean ground turkey)

• meat is a good source of iron

Firm Tofu:

• 6 cents per gram of protein

• 3 oz = 7 grams protein (.44 cents per 3oz serving, there are 5 servings in a brick)

• Tofu is high in calcium and contains some iron

Shelled Edamame:

• 6 cents per gram of protein

• 1/2 cup = 10 grams protein (62 cents per 1/2 cup)

• soybeans are high in iron and potassium

Frozen Peas:

• 6 cents per gram of protein

• 1 cup = 8 grams protein (50 cents per cup)

• Peas are a good source of Vitamin K and Folate

Eggs:

• 6 cents per gram of protein

• 1 egg = 6 grams protein (36 cents per egg currently)

• Eggs are a good source of choline, an essential nutrient for infant brain development

85% Lean Ground Beef:

• 6 cents per gram of protein

• 4 oz (1/4 of a pound) = 21 grams protein ($1.24 per 4 oz of 85% lean ground beef)

• ground beef is an excellent source of many B-vitamins and Iron

Great Value Natural Almonds:

• 7 cents per gram of protein

• 1 oz = 6 grams protein ($0.43 per 1 oz GV brand)

Budding Turkey Lunch Meat:

• 8 cents per gram of protein

• 4 oz (8 slices) = 18.8 grams protein ($1.46 per 4 oz of land o' frost deli meat)

• lunch meat is high in sodium, and isn't especially good for you, but does provide 2 grams iron per 4 oz

The least expensive food sources of protein are also some of the healthiest foods on the planet!!

• peanut butter

• milk

• oats

• yogurt

• canned beans

• canned fish

Remember:

Kids should aim for about 5-10 grams per meal (5 for toddlers, 10 for big kids)

Teen and adults should aim for about 25-30 grams per meal

High Protein Meal Ideas Using Cheap Food

Breakfast:

• Peanut Butter Oatmeal: 21 grams protein for 35 cents (ready in 3 minutes)

• 2 Scrambled Eggs and a cup of milk: 20 grams protein for 92 cents (ready in 5 minutes)

• cottage cheese pancakes: 50 grams protein for $2.20 (entire recipe)

Lunch:

• Tortilla (3 grams protein) microwaved with cheese and beans. 17 grams of protein for only 80 cents!!

• 1/2 cup cottage cheese + triscuit crackers. 16 grams protein for $1.00

• Tuna Fish Sandwich. 26 grams protein for $1.00

Dinner:

• Turkey meatballs (22g) on pasta (7g): 29 grams protein for $1.20

• Peanut butter (8g) Noodles (7g) with Tofu (7g) and Edamame (10g): 31 grams protein for $1.30

Consider that most protein bars cost at least $1.50 to $3.00.

It's easy to get enough protein by eating REAL food.

Real food tastes better and fills you up for longer.

Eat real food and save money!

Want more low-cost real food recipes? Check out my recipes here:

https://www.ddinutrition.com/recipes