Protein is usually the most expensive part of a meal, which makes it the place where smart choices save the most. The trouble is comparing them. A dozen eggs, a bag of lentils and a pack of chicken thighs come in different sizes, with different amounts of protein, and none of the shelf tags tell you which one is the better buy for protein.
There's a simple way to put them all on the same scale: cost per 20 grams of protein. Below is how to calculate it with your own store's prices, an example comparison, and what else besides price should shape the choice.
🧮 How do you compare proteins on the same scale?
The shelf price tells you the cost of a package. What you want is the cost of a set amount of protein. The Nutrition Facts label gives you everything you need.
Step 1: Find the total protein in the package.
Multiply the protein per serving by the servings per container. For foods without a label (fresh meat sometimes lacks one), use the label on a comparable packaged product or a reliable nutrition database.
Step 2: Divide the price by the total protein.
That gives you the cost per gram of protein.
Step 3: Multiply by 20.
Twenty grams is a convenient, meal-sized reference amount. You could just as easily use 10 or 25; what matters is using the same number for every food.
Cost per 20 g protein = (package price ÷ total grams of protein) × 20
📊 What does a comparison look like?
Every price and label value in this table is an illustrative example, chosen to show the math. Prices change constantly and differ by store and region, so plug in your own numbers before drawing conclusions.
| Protein | Example package and price | Example total protein | Cost per 20 g protein |
|---|---|---|---|
| Dry lentils | 1 lb bag, $1.50 | about 110 g | about $0.27 |
| Peanut butter | 16 oz jar, $3.00 | about 98 g | about $0.61 |
| Bone-in chicken thighs | 3 lb pack, $6.00 | about 150 g (edible meat) | about $0.80 |
| Eggs | 1 dozen, $3.00 | about 72 g | about $0.83 |
| Canned tuna | 5 oz can, $1.25 | about 20 g | about $1.25 |
| Ground beef | 1 lb pack, $5.00 | about 76 g | about $1.32 |
Even with made-up prices, the pattern is useful: dry legumes tend to sit near the bottom of the cost scale because a small bag holds a lot of protein, and whole or bone-in cuts of chicken often beat boneless cuts and ground beef. Your store's numbers will move the middle of the list around, especially eggs, whose price can swing a lot from year to year.
Tip: Do this calculation once for the six or seven proteins you buy most, write the results in a phone note, and redo it only when you notice a big price change. A five-minute exercise can guide months of shopping.
🫘 Why are dry beans and lentils so hard to beat?
Dry beans, lentils and split peas usually win on cost because you're not paying for water, cans or processing. A 1 lb bag of dry beans swells to roughly 5 to 6 cups once cooked, enough for several meals.
Things to know:
- Lentils and split peas cook fastest and don't need soaking, which makes them the easiest entry point.
- Larger beans (pinto, black, kidney, chickpeas) cook faster and more evenly after an overnight soak, though many can be cooked unsoaked with more time.
- Cook a big batch and freeze cooked beans in 1½-cup portions, roughly the amount in a can, so they're as convenient as canned.
- Canned beans cost more per gram of protein than dry, but they're still an inexpensive option and save time. Rinse them to reduce sodium.
In terms of nutrition, plant proteins are a little different from animal proteins. Eating a variety of foods through the day, such as beans with rice or a tortilla, is a common way to cover your bases.
🍗 How do chicken, eggs, dairy, tofu and canned fish stack up?
Chicken: which cuts give the most for the money?
Chicken is one of the least expensive animal proteins in most U.S. stores, but the cut matters:
- Whole chickens are typically the cheapest per pound. Roast one, then simmer the carcass for broth.
- Bone-in thighs, drumsticks and leg quarters usually cost less per pound than boneless breasts and stay juicier.
- Boneless, skinless breasts cost more per pound but have no waste. Compare them using cost per 20 g of protein rather than price per pound.
Bone-in cuts include weight you don't eat, which is why the example table counts only edible meat. Even so, they often come out ahead. Buy family packs, portion and freeze them on the day you shop.
Eggs, dairy, tofu and canned fish
These proteins are versatile and need little or no prep:
- Eggs work at any meal and cook in minutes. Their price can change a lot, so check them against your benchmark.
- Milk, yogurt and cottage cheese add protein to breakfasts and snacks. Large tubs of plain yogurt are usually cheaper per ounce than single cups.
- Tofu is often reasonably priced and takes on any flavor. Press it and pan-fry or bake it for a firmer texture.
- Canned tuna, salmon and sardines keep in the pantry and need no cooking, which is useful for lunches.
- Peanut butter is high in protein for the price but also high in calories, so it works best as a part of a meal rather than the only protein.
🌡️ How do you cook and store budget proteins safely?
Cheaper cuts are only a deal if they're handled safely. The FDA's safe food handling page lists these minimum internal temperatures, measured with a food thermometer:
- Poultry (whole, parts and ground): 165 °F
- Ground meat such as ground beef or pork: 160 °F
- Beef, pork, veal and lamb chops, roasts and steaks: 145 °F, followed by a 3-minute rest
- Fish: 145 °F
- Eggs: cook until the yolk and white are firm; egg dishes to 160 °F
Refrigerate leftovers and raw proteins within 2 hours (1 hour if it's above 90 °F outside), and divide big batches into shallow containers so they cool quickly. Keep your fridge at 40 °F or below and your freezer at 0 °F.
🔄 How do you mix proteins to lower the cost of a meal?
You don't have to pick only one. Combining a cheaper protein with a more expensive one is one of the most effective ways to lower the cost of a meal while keeping it familiar:
- Replace half the ground beef in chili, tacos or pasta sauce with cooked lentils or beans.
- Add a couple of eggs to fried rice that has only a little leftover chicken.
- Stir white beans into a chicken soup to make it more filling.
- Top a bean-and-rice bowl with a fried egg.
Use the cost-per-20 g numbers from your own calculation to see how much each swap saves.
🏁 Which cheap protein should you choose?
Calculate cost per 20 grams of protein for the proteins you buy most, using your store's prices and the Nutrition Facts label. In most stores, dry beans and lentils come out near the bottom, with whole or bone-in chicken, peanut butter and eggs often close behind, but your numbers decide it. Then factor in prep time, what your household enjoys and how much storage you have. Mix cheaper and pricier proteins in the same dish, and always cook to safe temperatures.
❓ Frequently Asked Questions
Why use cost per 20 grams of protein instead of price per pound?
Different foods contain very different amounts of protein per pound. A pound of dry lentils, a pound of eggs and a pound of ground beef don't deliver the same protein, so price per pound can mislead. Cost per 20 grams compares them fairly.
Are canned beans a good deal compared with dry?
Dry beans are usually cheaper per gram of protein, but canned beans are still economical and save cooking time. Many cooks keep both: dry beans for big batches and a few cans for busy nights.
Is it safe to buy chicken in bulk and freeze it?
Yes, if you freeze it promptly. Portion it into meal-sized bags, press out the air and label them with the date. Thaw in the refrigerator, in cold water or in the microwave, never on the counter.
How much protein do I need each day?
Needs vary with age, body size, activity and health, so there isn't one number that fits everyone. For personal guidance, talk with a doctor or registered dietitian. The comparisons in this guide are about getting protein for less money, not about how much to eat.