17 Inexpensive and Nutritious Protein Sources

 

One essential nutrient is protein. Although there are pricey protein sources, there are many of less expensive options.

 

Including more meals high in protein in your diet will help you lose weight and gain muscle mass. It can also boost your feeling of fullness. Fortunately, there are lots of delectable options that fit every dietary requirement. But some people could find the price of healthy protein sources to be prohibitive.

 

These 17 affordable and healthful protein sources

 

1. Pure Peanut Butter

Peanut butter offers a substantial amount of protein for a plant-based substitute. It is also reasonably priced, with a 16-ounce (454-gram) jar often costing about $2.50. This creamy nut butter has seven grams of protein per two tablespoons.

In addition to being a great source of protein, peanut butter has a variety of uses. For an added protein boost, try pairing it with fruit and oatmeal or adding it to your preferred smoothie.

Additionally, research indicates that consuming peanuts and peanut butter reduces the risk of developing some chronic illnesses including diabetes and heart disease. To stay away from undesirable additives like added sugar and additional saturated fats, wherever possible, choose natural peanut butter.

2. Eggs

Eggs are among the world's most nutrient-dense meals, and they only cost an average of $2 to $4 per dozen. They are rich in protein in addition to being loaded with vitamins, minerals, and good fats. Six grams are found in one big egg.

 
Eggs are a fantastic method to boost your protein consumption and may also aid in weight loss by lowering your caloric intake. Having eggs for breakfast reduces your calorie intake throughout the day by controlling your hunger, according to several studies. In turn, this may facilitate weight loss.

In 2008, for instance, participants in research lost 65% more weight eating an egg breakfast for eight weeks than those who ate a bagel breakfast. Eating eggs for breakfast was found to help balance blood sugar and insulin response, as well as decrease the hunger hormone ghrelin, according to another 2010 study. Consuming eggs has the potential to reduce cravings and sensations of hunger, both of which are beneficial for weight loss.

3. Edamame

This delicious, vibrant green bean is a great, affordable source of plant-based protein.
Edamame beans are young soybeans that can be purchased in their pods or shelled. They are a terrific addition to stir-fries and salads, as well as a tasty snack.

Furthermore, one cup (160 grams) of shelled beans has an astounding 18 grams of protein, making edamame a great source of protein. A fantastic option for people who eat a vegetarian or vegan diet is edamame.

This is due to the fact that they are regarded as a complete protein source, which means that they have every important amino acid that the body needs. Most grocery stores sell this economical bean in the freezer area for about $2 per 12-ounce (340-gram) bag.

 

4. Tuna in a Can

Fish, especially tinned fish, is an excellent source of protein. If you want to increase your protein consumption without going over your budget, tinned tuna is a great option if fresh fish is too pricey.

A can of tuna, which weighs five ounces (142 grams), usually costs about $1. A 3-ounce (85-gram) serving has just 22 grams of high-quality protein for just 99 calories.

Furthermore, omega-3 fatty acids, which aid in the body's battle against inflammation, are abundant in tuna. Adults should only eat a few portions of canned tuna per week due to the possibility that it contains high levels of mercury. Always go for canned light tuna, which is produced from smaller, mercury-free tuna varieties.

 

5. Just Plain Greek Yogurt

Greek yogurt is a tasty, inexpensive, and incredibly adaptable food. It can be consumed on its own, blended into a smoothie, whipped into a delectable vegetable dip, or added to baked products.

 

Yogurt is also a fantastic source of protein. Actually, a 100-gram portion has about 9 grams of protein, which is more than twice as much as typical plain yogurts.

Seek out yogurt brands that bear the term "live and active cultures"; this indicates that the yogurt contains healthy probiotics that can aid in weight loss and gut health improvement.
Not to mention, selecting plain Greek yogurt without added sugar is a terrific approach to minimize your intake of added sugar.

Last but not least, because 24 ounces (680 grams) of plain Greek yogurt costs roughly $5.6, purchasing larger containers is a wonderful way to save money.

 

 6. Sunflower Seeds

Sunflower seeds are small, yet their protein content is astounding. About 6 grams of plant-based, vegan-friendly protein can be found in a single ounce meal.

These delectable, nutrient-dense butters are high in protein and packed with minerals like magnesium and vitamin E. Sunflower seeds are an inexpensive and adaptable snack.

They cost about $2 per pound (454 grams) in most stores, and they provide a crunchy topping for a lot of foods in addition to being added to salads and yogurt parfaits.

7. Black Beans

One of the easiest and most reasonably priced sources of plant-based protein that you can purchase is black beans. In most places, a 15-ounce (455-gram) can costs about $1 on average. 7.6 grams of protein can also be found in half a cup (86 grams) of black beans.
Black beans are not only a great source of protein but also a wonderful source of fiber. There are roughly 7.5 grams in one half cup (86 grams).

Reputable health groups advise males to consume 38 grams of fiber daily and women to consume 25 grams. Black beans help you feel full and are great for weight loss because of their high protein and fiber content.

Actually, consuming 3/4 of a cup of beans daily resulted in weight loss of 0.75 pounds (0.34 kg) for those who made no other dietary modifications, according to a 2016 assessment of 21 studies.

Furthermore, studies have indicated that eating a lot of beans can promote fullness and decrease hunger. They can be used to add a potent dose of plant-based protein to meals like salads, soups, and chili.

8. Sardines

Sardines may not be the most well-liked food, but they are a great source of essential elements and protein. About 23 grams of highly absorbable protein and numerous other vital minerals, including vitamin D and B12, can be found in one can (92 grams) of sardines.
Sardines are an excellent natural source of calcium because they are supposed to be eaten whole, bones and all.

In fact, one can supply 27% of the needed daily intake of this mineral that builds bone.
Sardines are a fantastic protein option for those on a tight budget, despite the fact that fresh fish is often pricey. The majority of 3.75-ounce (92-gram) sardine cans actually only cost $2.

9. Cottage Cheese

Cottage cheese is a high-protein, low-calorie dairy product. This mildly flavored cheese can be used as an ingredient in numerous dishes or as a satisfying snack. It is available in a range of fat percentages.

Only 206 calories and over 23 grams of protein may be found in one cup (210 grams) of full-fat cottage cheese.  Because cottage cheese has so much protein, it's a great option for athletes and anyone trying to gain muscle mass.

Additionally, research indicates that eating foods high in protein, such as cottage cheese, helps you feel fuller for longer, which may aid in weight loss. Cottage cheese costs about $3 per 16-ounce (452-gram) tub at most shops, making it quite inexpensive.

10. Whey-Based Protein

Cheese making leftovers, or the liquid portion of milk, are used to make whey protein powder. Increasing your consumption of protein may be done easily and affordably by include whey protein powder in your diet. A serving of whey protein costs about $0.40 on average.

The potential of whey protein to boost muscle growth and strength as well as play a positive impact in weight loss has been extensively studied.  An astounding 20 grams of protein can be found in one scoop (26 grams) of whey protein powder.

For an additional protein boost, whey protein powder can be used to smoothies, baked goods, and other dishes.

 

11. Lentils

Lentils are not only a very cheap and nutrient-dense food, but they're also a fantastic source of protein.

These tiny beans, which retail for about $1.50 per pound (453 grams) in most grocery stores' bulk sections, can be cooked and used to a variety of recipes, including soups, stews, and curries. Nine grams are contained in half a cup (99 grams), making them a fantastic plant-based protein source. Iron, potassium, fiber, and B vitamins are all abundant in lentils.

 

12. Oats

A cheap and wholesome grain that is free of gluten is oats. The majority of supermarkets charge about $1.30 per pound (453 grams) for bulk rolled oats.

In addition, they have a lot more protein than other grains. 13 grams of protein are included in a 100 gram serving. Remember that a typical portion of oatmeal is about 40 grams, or half a cup, and that equates to 5 grams of protein.

In addition to being rich in vitamins and minerals, oats also contain beta-glucan, a kind of soluble fiber. Oatmeal is a wonderful choice for heart health because studies have shown that foods high in beta-glucan may help lower LDL and total cholesterol levels.

An oatmeal bowl is a terrific way to maintain heart health and can be included in a high-protein breakfast if it is mixed with milk, has nuts or seeds added, peanut butter on top, or has protein powder or liquid egg whites to increase the protein level of an oat-based breakfast.

13. The amaranth

Even though amaranth isn't a pantry staple, you should include this gluten-free, high-protein grain in your diet. Cooked amaranth is a fantastic supply of iron, magnesium, phosphorus, manganese, folate, and over 9 grams of protein per cup (246 grams).

This nutty-tasting grain is simple to cook and works well in a variety of recipes. It is also a reasonably priced, healthful dish that may be consumed by people who have a gluten sensitivity or allergy.

Organic amaranth is also quite cheap, averaging $0.65 per pound (453 grams). Amaranth can be prepared into a variety of delectable dishes, such as breakfast porridge, stuffed peppers, or a straightforward grain salad. It is cooked similarly to quinoa or rice.

14. Milk

For those who can digest it, milk and other dairy products offer an inexpensive source of highly absorbable protein, even though some people are intolerant to the lactose in them. There are plenty of lactose-free milks available so that people with lactose intolerance can still benefit from the protein content.

Milk is a practical protein option because it is readily available and comes in a variety of fat percentages. Organic milk costs roughly $4 per half-gallon (115 grams), while ordinary milk typically costs about $2.50.

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Along with a wealth of vitamins and minerals, one cup (249 grams) of whole milk has nearly 8 grams of highly absorbable protein. The minerals calcium and phosphorus, which support strong, healthy bones, are particularly abundant in it.

Milk can be utilized as a high-protein base for soups and smoothies because it is a liquid. When trying to put on weight and build muscle, whole milk is a great high-calorie, high-protein component. For those attempting to maintain or reduce weight while maintaining muscle mass, skim milk offers roughly half the calories while still providing an equivalent amount of protein.

15. Pumpkin Seeds

Pumpkin seeds are incredibly nutrient-dense in a tiny package. Increasing your intake of protein is a wise and healthful move when you incorporate these inexpensive seeds into your diet. Pumpkin seeds are a great snack option because they only offer 8 grams of protein in one ounce (28 grams). Pumpkin seeds have a remarkable protein content as well as antioxidants like phenolic acids and vitamin E that aid in lowering inflammation in the body.

In addition to being a great on-the-go snack, pumpkin seeds may be added to cereal, salads, and homemade granola. The majority of supermarkets sell them in bulk for about $3 per pound (448 grams).

16. Salmon in a Can

Although it might be pricey, salmon is among the healthiest protein sources available. Fortunately, canned salmon is less expensive, giving it a healthy and reasonably priced protein option suitable for any budget.

Salmon in cans contains 17 grams of protein in a three-ounce (85 gram) portion, in addition to a wealth of vitamins and minerals. B12, vitamin D, selenium, and omega-3 fatty acids that reduce inflammation are a few of these.

One inexpensive and practical approach to increase the amount of protein and nutrients in your diet is to use canned salmon. Most supermarkets will sell a 6-ounce (168-gram) can of salmon for about $3.60.

It makes a tasty, low-carbohydrate snack when it's eaten on its own or added to salads or burgers.

17. Turkey on the ground

Compared to entire turkey breasts, ground turkey is typically less expensive and has more nutritional value. A pound (448 grams) of ground turkey typically costs between $3 and $7. Turkey is a low-fat, lean meat with a good nutritional value and protein content. In actuality, a three-ounce (85-gram) portion only has 173 calories and 23 grams of highly absorbable protein.

Turkey is also a good source of B vitamins and selenium, a mineral that lowers inflammation and functions as a potent antioxidant in the body. One versatile, reasonably priced, and healthful protein option that works well in a variety of recipes is ground turkey.

 

In summary

Including more items high in protein in your diet doesn't have to be expensive. There are plenty of high-protein foods to fit every diet, taste, and price range. Including more protein in your diet can help you feel fuller, reduce weight, and build muscle. It also has number of other health benefits.

There are numerous options, ranging from peanut butter to salmon in cans. Choosing a reasonably priced item from this list is a great way to increase your consumption of protein. 

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