10 Cheap Protein Sources That Are Also Nutritious

Groceries are one of the biggest expenses for any household. In 2025, food prices rose faster than overall inflation. And high food prices can be stressful if you’re trying to stay within a budget and make nutritious food choices. 

Many people think of protein foods as being especially pricey — like certain cuts of beef and some seafood. But there are plenty of nutritious, budget-friendly, protein-rich foods you can stock up on. Many even cost less than $2 per serving, depending on where you shop. Below you’ll find 10 cheap protein sources that offer both excellent nutrition and excellent value.

1. Eggs

Protein: 13 g per 2 large eggs 

Eggs are usually an affordable protein. They’re also an excellent source of vitamin D and the mineral selenium, both of which support immune health. 

You may have heard that eggs are high in cholesterol. It’s true that eggs (their yolks, specifically) contain dietary cholesterol. But for most people, this doesn’t impact blood cholesterol levels. It’s fine to eat an egg a day (or 7 eggs per week).

Some manufacturers enrich their eggs with extra nutrients, like omega-3 fats or antioxidants. This makes the eggs more expensive. But the amount of protein in eggs is the same whether they’re enriched with additional nutrients. 

Eggs are great for a high-protein breakfast, whether you like them scrambled, fried, or mashed into a sandwich with toast. You can also add sliced hard-boiled eggs to salad. Or serve them poached on top of ramen noodles.   

Quiz: What foods have the most protein?

2. Canned chickpeas

Protein: 15 g per cup   

Chickpeas provide a lot of nutritional value for a cheap price tag. They’re a great source of fiber, which is good for your digestive and overall health. And they contain folate, which plays an important role in cell and protein metabolism. Their zinc supports the immune system and wound-healing. 

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Canned chickpeas come packed in water. Before using them, most people drain and rinse them. This removes much of the salt used in the canning process. 

Try tossing chickpeas with a pasta salad or green salad, or roasting them in olive oil and whatever herbs and spices you like. You can also blend chickpeas with tahini, olive oil, and lemon juice to make hummus.  

3. Lentils

Protein: 16 g per cup 

Lentils are another nutrient-rich plant-based protein. They’re part of the legume family, along with beans, peanuts, and split peas. Like all legumes, lentils are a high-fiber food. They also contain iron, which you need to make red blood cells.

You can buy canned lentils, which come precooked. Or, if you have 20 to 30 minutes, you can buy dry lentils and cook them from scratch. There’s no difference in nutrition, but dry lentils usually cost even less than canned.  

Try using lentils as taco filling, or to make a plant-based “meaty” pasta sauce. They’re also easy to add to salads, soups, or rice dishes.

4. Ground turkey

Protein: 27 g per 3 oz 

In addition to being high in protein, turkey is an excellent source of selenium and zinc. It’s also high in niacin, which helps your body turn food into energy. 

You can use ground turkey to replace ground beef in burgers, meatloaf, tacos, and chili. Since turkey is a lean protein without much fat, you can use seasoning to add flavor. And adding oil to the pan can prevent it from drying out. 

5. Canned tuna

Protein: 22 g per 113 g can (after draining)

Canned tuna contains omega-3 fatty acids. Omega-3s are healthy fats that have many functions in your body, including helping to lower triglycerides (a type of fat in the blood that’s linked to heart disease). Tuna is also one of the few foods that naturally contain vitamin D, which supports bone health. And its vitamin A is good for eyesight.

If you’re pregnant, breastfeeding, or making food for children, it’s best to choose light tuna. This type of tuna is lower in mercury than albacore (white tuna). High levels of mercury can be harmful to the fetus during pregnancy, and to young children during times of active brain development. But for most people, moderate consumption doesn’t pose a health risk. The FDA recommends eating no more than 3 servings (12 oz) of light tuna per week, or no more than 1 serving per week of albacore or yellowfin tuna. 

Try adding tuna to rice bowls, or using it to make tuna casserole. You can also flake it into salads, or make tuna burgers. 

6. Edamame

Protein: 19 g per cup

These protein-rich soybeans are high in fiber and bone-strengthening minerals like magnesium, copper, and potassium. 

Edamame has another major health advantage: It’s a complete protein. That means it contains all nine essential amino acids that your body needs but cannot make on its own. Soy is unique in this way, since most plant foods aren’t complete proteins. 

Some people have raised concerns that soy could have estrogen-like effects on the body. But research debunks many of the myths about soy and its alleged harmful effects. Not only is soy safe, it has many potential health benefits, including lowering cholesterol levels and reducing the risk of some cancers. 

You can buy fresh or frozen edamame in the shell. You can also buy edamame that’s already shelled and ready to add to noodles, salads, and stir-fries.

7. Extra-firm tofu

Protein: 23 g per cup

Tofu is made from soybeans. It’s made by soaking the beans, making a curd, then pressing the curd into blocks. 

Like edamame (and all soy foods), tofu is a complete protein. Some types of tofu have added calcium, and can provide as much as 40% of your daily needs in one serving. You’ll know your tofu is fortified if you see “calcium chloride” or “calcium sulphate” in the ingredient list.

Tofu comes in varying levels of firmness. Extra-firm tofu can be a good swap for meat since it holds its shape and stands up to marinades. Silken tofu (also called soft tofu) works well crumbled into chili and tacos, scrambled like eggs, or blended into a smoothie. But it doesn’t have as much protein or calcium as extra-firm tofu. 

8. Greek yogurt

Protein: 23 g per cup  

With its combination of protein and calcium, Greek yogurt  supports strong bones. And as a fermented food, Greek yogurt naturally contains healthy bacteria that supports gut health and digestion.  

Plain Greek yogurt has no added sugar, and tastes tangy and a bit sour. You can add fresh fruit or granola for sweetness. You can also add Greek yogurt to smoothies, or use it in a marinade to flavor and tenderize meat. Or try swapping in sour cream to use on tacos, mashed potatoes, or pierogies.  

9. Cottage cheese

Protein: 24 g per cup  

Creamy cottage cheese contains calcium, phosphorus, and potassium, all of which are good for your bones. Since it’s low in carbohydrates and high in protein, it can help regulate blood sugar. And some cottage cheese contains probiotics, live yeasts and bacteria that have benefits for gut and overall health. 

You can eat cottage cheese on its own, as a toast-topper, or as a dip for fruit or veggies. It’s also delicious layered into lasagna or added to pancake or muffin batter.     

10. Canned salmon

Protein: 20 g per 92 g can

A can of salmon costs less than a fresh salmon fillet. But it’s equally nutritious, with comparable amounts of protein, omega-3s, and vitamin D. And canned salmon has a special advantage — it often contains tiny (edible) bones, which makes it a great source of calcium. Skip the boneless canned salmon and look for cans that say “canned salmon with bones.”

Mash canned salmon with mayonnaise, or add canned salmon to a rice bowl with some cucumber, nori seaweed, and soy sauce. 

Why is protein so important?

Protein provides energy for your body. It’s the building block of your cells. 

And protein has so many more roles in the body. It’s necessary to build muscle, skin, bones, and cartilage. It supports daily metabolism. And it acts as a messenger, sending information to various parts of your body.

Having a protein-rich diet has also been linked to:

• Better blood pressure

• Support for weight management

• Faster metabolism

• Postexercise muscle recovery 

• Maintaining a healthy immune system

• Reducing the loss of muscle mass that can happen with aging

How much protein do you need every day?

The recommended amount of protein differs from person to person. Your protein needs depend on your age, sex, and physical activity levels.

The official recommended daily allowance (RDA) is 0.8 g per kilogram of body weight. As an example, a person who weighs 150 lbs should aim for 54 g of protein per day. But this isn’t a hard rule. Many experts believe that this amount is too low for optimal health. And some people just feel better when they eat more protein. 

People who may need more protein include:

• Athletes

• Older adults

• People with a goal of weight loss or weight maintenance after weight loss

A good rule of thumb is to aim for 25 g to 30 g of protein at each meal. Think about trying to fill a quarter of your plate with protein-rich foods. 

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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