ProteinBro
Free Tool

Protein Per Dollar Calculator

20+ protein sources ranked by how much protein you get for every dollar. Edit prices to match your local store. Higher number = better value. Data from USDA FoodData Central.

Best Value
Chicken Thigh
47.4gprotein per $1
Best for Cutting
Black Beans (canned)
8.9g protein / 0.5g fat per 100g
#SourcePriceg / $1
Chicken Thigh
/lb
47.4g/$
Chicken Breast
/lb
35.2g/$
Black Beans (canned)
/15oz can
34.7g/$
4
Pork Chop
/lb
29.2g/$
5
Peanut Butter
/16oz jar
28.5g/$
6
Whole Milk
/gallon
28.2g/$
7
Canned Tuna (in water)
/5oz can
28.1g/$
8
Tofu (firm)
/14oz block
27.6g/$
9
Whey Protein Powder
/scoop (33g)
27.5g/$
10
Tilapia
/lb
23.8g/$
11
Whole Eggs
/dozen (600g)
21.7g/$
12
Ground Beef 80/20
/lb
21.6g/$
13
Lentils (cooked)
/lb dry
20.5g/$
14
Egg Whites
/32oz carton
19.8g/$
15
Ground Beef 93/7
/lb
17.7g/$
16
Ground Turkey 93/7
/lb
17.4g/$
17
Greek Yogurt (nonfat)
/32oz tub
15.4g/$
18
Cottage Cheese (2%)
/16oz tub
13.4g/$
19
Shrimp
/lb
12.1g/$
20
Canned Salmon
/6oz can
11.5g/$

How We Calculate

Protein per Dollar = (protein per 100g × grams per unit ÷ 100) ÷ price

Higher number = more protein for your money. Edit any price to match your local grocery store — the ranking updates instantly.

All nutrition data from USDA FoodData Central. Cooked values where applicable. Prices are US national averages (March 2026).

Frequently Asked Questions

What is the cheapest source of protein?

Based on US national average prices (March 2026), the cheapest protein sources are: whole eggs (~21g protein per dollar), whole milk (~28g per dollar), chicken thighs (~47g per dollar), and canned tuna (~28g per dollar). However, prices vary significantly by region and store — use our calculator with your local prices for accurate rankings.

How do you calculate protein per dollar?

We calculate protein per dollar by dividing the total grams of protein in a package by its price. For example, 1 lb of chicken breast at $3.99 contains about 140g of protein (31g per 100g × 453.6g per lb ÷ 100), giving you approximately 35.2g of protein per dollar.

Is whey protein powder cheaper than real food?

It depends on the brand and serving size. A typical whey protein scoop provides about 25g protein for $0.90, which is 27.5g per dollar. This is competitive with chicken breast and canned tuna but usually more expensive than whole eggs or chicken thighs. Whey is best as a convenience supplement, not a primary protein source.

What is the cheapest high-protein food for bodybuilding?

For bodybuilding on a budget, the top picks are: chicken thighs (best overall value in meat), whole eggs (cheapest complete protein), canned tuna (highest protein density for the price), cottage cheese (cheap dairy protein), and pork chops (often on sale). Ground beef 80/20 is also excellent when bought in bulk or on sale.

Should I buy lean or regular ground beef for protein?

Regular 80/20 ground beef gives you more protein per dollar than lean 93/7 because it's significantly cheaper while having nearly the same protein content (26.1g vs 28.4g per 100g). If you're cutting, buy 80/20 and drain the fat — you'll get lean-ground-beef macros at regular-ground-beef prices.

Are plant proteins cheaper than animal proteins?

Per gram of protein, some plant sources like lentils and black beans are very cheap. However, they also come with significant carbs and are incomplete proteins (missing some essential amino acids). For pure protein-per-dollar, chicken thighs and eggs typically beat plant sources when you factor in protein quality.