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The Cheapest And Healthiest Sources Of Protein

The Cheapest And Healthiest Sources Of Protein

The rich sources of protein are the prime dietary solutions for burning fat quickly, building muscle, and boosting metabolic activity. Protein sources are the best category of foods to achieve fitness goals. Health aims may catch the speed when people increase their protein intake from their recommended dietary allowance, 56 grams for men and 46 grams for women. In fact, a study shows that individuals who double the quantity of protein intake through various sources of protein are able to ramp up their muscle-building and weight loss game. The top vegan sources of protein, not forgetting the non-vegetarian sources, are viable options to avail benefits of the macronutrient.

So, now that you know the miraculous macro let us see how you can manage to add it into your diet without worrying about the purse. It will be surprising for you to know that some of the cheap sources of protein provide an excellent amount of the macronutrient, which is both satiating as well as effective. The protein sources which we will discuss in this article contain at least 6 grams of protein. So, let us now understand the top inexpensive sources of protein.

Cheap Sources of Protein

Cheap Sources of Protein

Many people may find some of the healthiest sources of protein costly. But, the list we provide will let you scribble the cheap sources of protein on your grocery list to achieve those set fitness goals on a budget! These protein sources offer excellent nutrition and are also easily available.

Table of Cheap Sources of Protein:

Protein Source Protein Content  Food Quantity
Milk 8 grams 1 cup
Eggs 6 grams 1 egg
Plain Greek Yogurt 17 grams 224 grams
Tuna 20 grams 85 grams
Black Beans 15 grams 170 grams
Cottage Cheese 23 grams 1 cup
Sardines 23 grams 1 can
Oats 13 grams ½ cup
Lentils 18 grams 1 cup
Peanut Butter 8 grams 2 tablespoon

Also See: Plant Protein vs. Whey Protein, What’s the Difference?

1. Milk

Protein tops the list of cheap sources of protein as a cup alone offers a wholesome 8 grams of protein. The protein-rich drink nourishes the bones and muscles with all the nine essential amino acids and a remarkable 30% calcium. Also, milk is a staple in most households, which is another reason it is at the top of the protein source list.

2. Eggs

Eggs are complete foods jam-packed with various nutrients. They are affordably loaded with minerals, vitamins, and healthy fats. A big egg contains an excellent 6 grams of protein. Multiple studies indicate that eating eggs for breakfast can make one manage to exceed the daily value requirement for protein. In addition, eggs can also help decrease calorie intake and aid weight loss in people.

3. Non-fat Greek Yogurt

Greek yogurt is a popular healthy slimming snack. The protein-rich source has an apt protein to carb ratio, which is why it can replenish energy fast and help one gain muscles. Not only this, but Greek yogurt also contains gut-friendly prebiotics that helps induce healthy digestion and keeps problems like constipation at bay.

4. Tuna

Light canned version of tuna fish is an excellent source of protein. If fresh fish is tight on your budget, canned tuna is a cheap way to incorporate protein into your diet. Just an 85-gram serving contains an excellent 20 grams of high-quality protein. In addition, Tuna fish is also a fantastic source of omega 3 fatty acids, which help ease inflammation. But, canned foods may contain mercury; thus, people should limit the intake of most canned foods.

5. Black Beans

Black beans are one of the most inexpensive and convenient to cook sources of protein. Around just 170 grams of black beans provide 15 grams of protein. Along with being one of the top protein sources, black beans also have a wholesome amount of fiber. Because of an astounding amount of protein and fiber, black beans are one of the most satiating foods that help in weight loss as well. They increase fullness and reduce the occurrence of unnecessary munchings.

Also See: Best Plant Protein Powder in India

6. Cottage Cheese

This curdled form of cheese offers a solid dose of protein and fewer calories. It is a great food which one can pair up with various recipes. Just one cup of cottage cheese offers 23 grams of protein and only 206 calories. The rich protein content of the food makes it an ideal choice for muscle gaining individuals and athletes. Not only this, the presence of amino acid tryptophan in cottage cheese can help suppress sleep issues.

7. Sardines

It may not be so popular, but sardine counts among the top sources of protein. Just a can of the fish offers an impressive 23 grams of protein. In addition, sardines contain anti-inflammatory properties as it has nutrients like omega 3 fatty acids and vitamin B12. Thus, the protein it has is highly absorbable by the body. Sardines are a tremendous source of natural calcium and provide 35% of the daily intake of bone-building protein. Where most seafood is costly, sardines come as a great cheap source of protein.

8. Oats

These are hearty and gluten-free grains one can easily get on a budget. Among other grains, which are rich sources of protein, oats tend to be outstanding. A half-cup serving of oats can provide 13 grams of protein. Oats also contain a decent amount of vitamins and minerals, along with a soluble fiber known as beta-glucan. Foods high in beta-glucan can lower LDL and cholesterol; hence, oats are a great food option to boost heart health.

9. Lentils

Lentils are among the top affordable and nutritious sources of protein. Easily available at vegetable vendors as well as at grocery stores, lentils pair up well with stews, soups, and other dishes. Being an excellent plant-based protein source, just a single cup of lentils makes up for 18 grams of protein. The protein-rich vegan food also contains iron, fiber, potassium, and vitamin B.

10. Peanut Butter

Peanut butter is abundant in protein. Just two tablespoons of smooth peanut butter can give about 8 grams of protein. Apart from being among the top sources of protein, peanut butter can help suppress diabetes and heart ailments. It teams up great with oatmeal and fruits, so, you can add some milk, fruit, and peanut butter to prepare a tasty and protein-rich smoothie. But, try to get your hands on peanut butter that is free from sugar and harmful additives.

Also See: Cow Milk Nutritional Value, and Health Benefits


You don’t have to go over budget to add protein-rich foods into your daily diet. Many top sources of protein fit well for variant budgets, diets, and other preferences. Raising the amount of protein in the daily diet will definitely make you witness numerous health benefits. Also, they are highly satiating which helps lose weight and gain ideal fitness. Protein is a macronutrient popular to gain muscle fast, hence, muscle synthesis is another benefit of protein sources. From milk to lentils, there are many options to select from to get cheap protein sources easily. These affordable protein foods are an excellent way to boost the daily protein intake.

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