When it comes to selecting the best protein sources, we often face a balance between cost, calories, and nutrition. Should you go for plant-based or animal based proteins? Which gives the most value for your money? We explored the trends to help you make informed decisions.
Price Perspective: Where’s Your Money Going?
When it comes to cost, lentils, chickpeas, chicken breast, and egg whites are clear winners for price. Premium proteins like hemp seeds and salmon are more expensive. While they may provide additional health benefits or different flavors, they’re less accessible for those looking for value.
Calorie Perspective: Best Protein Sources Without the Extra Calories
If you’re counting calories, some protein sources can help you meet your goals faster than others. Egg whites, turkey, and chicken breast are some of the best protein sources for those seeking lean animal protein. One standout is Textured Vegetable Protein. It delivers a staggering 47g of protein per 100g, and is a great lower calorie ground beef substitute. Active individuals or anyone aiming to build muscle will find TVP’s calorie to protein ratio beneficial.
Protein Content Perspective: Maximizing Protein
For those focused on the best protein sources by protein amount, Textured Vegetable Protein (TVP) takes the crown. It has a remarkable 50% protein, by weight. It’s also affordable, $0.01 per gram of protein. Among animal proteins, turkey, chicken breast, and egg whites provide a high protein to calorie ratio.
Key Takeaways
- Budget-Friendly Choices: Lentils, chickpeas, and chicken breast are affordable sources of protein.
- Low-Calorie Wins: Egg whites, turkey and chicken breast, and TVP are ideal.
- Protein Powerhouses: TVP and lean meats like turkey and chicken are the go to options.
Protein Source Chart
Data collected and aggregated 01/2025
| Protein Source | Average Cost per 100g (USD) | Calories per 100g | Total Protein Grams, per 100g | Average Cost per Gram of Protein (USD) |
|---|---|---|---|---|
| Chia Seeds (Dry) | $2.30 | 490 | 16 | $0.07 |
| Chicken Breast (Raw) | $0.66 | 120 | 23 | $0.03 |
| Chickpeas (Dry) | $0.32 | 378 | 41 | $0.03 |
| Cottage Cheese (Ready-to-Eat) | $0.51 | 98 | 11 | $0.18 |
| Edamame (Cooked) | $0.75 | 121 | 12 | $0.04 |
| Egg Whites (Raw) | $0.62 | 52 | 11 | $0.05 |
| Eggs (Raw) | $0.81 | 147 | 13 | $0.03 |
| Greek Yogurt (Ready-to-Eat) | $0.44 | 59 | 10 | $0.08 |
| Ground Beef (Lean, Raw) | $1.50 | 230 | 28 | $0.03 |
| Hemp Seeds (Dry) | $4.54 | 553 | 32 | $0.03 |
| Lentils (Dry) | $0.42 | 116 | 9 | $0.03 |
| Quinoa (Dry) | $0.74 | 374 | 13 | $0.04 |
| Salmon (Raw) | $2.20 | 206 | 22 | $0.11 |
| Shrimp (Raw) | $1.74 | 119 | 23 | $0.06 |
| Tempeh (Ready-to-Eat) | $1.76 | 195 | 19 | $0.02 |
| Textured Vegetable Protein (Dry) | $2.20 | 330 | 47 | $0.01 |
| Tofu (Ready-to-Eat) | $0.47 | 83 | 10 | $0.05 |
| Tuna (Canned, Ready-to-Eat) | $0.87 | 128 | 24 | $0.01 |
| Turkey (Lean Cuts, Raw) | $1.50 | 147 | 30 | $0.05 |
| Whole Milk (Ready-to-Drink) | $0.08 | 61 | 3 | $0.35 |
Conclusion
Choosing the right protein source depends on your priorities—whether it’s saving money, cutting calories, or maximizing protein intake. For a balanced diet, a mix of animal and plant-based proteins provides variety. Ultimately, the best protein source is one that meets your goals, budget, and lifestyle!
Appendix: Chart Notes
Column Descriptions
- Protein Source: Name of the protein source and its prepared state.
- Average Cost per 100g (USD): Average cost of 100 grams of the protein source in USD.
- Calories per 100g: Caloric content for 100 grams of the protein source.
- Total Protein per 100 Grams (g): Protein content in grams for 100 grams of the item.
- Average Cost per Gram of Protein (USD): Cost of protein per gram.
Data Sources and Calculations
- Nutritional Data: Nutritionix.com and Fatsecret.com.
- Cost Data: Grocery store prices from Walmart and online sources like Amazon.