20 Cheap Protein Sources to Boost Your Diet

For the body to produce hormones, enzymes, and antibodies, and to rebuild and repair tissues, it needs a lot of protein, which is a necessary nutrient. Harvard School of Public Health believes that because it better satisfies hunger than fats or carbohydrates, it not only stimulates muscle growth but also aids in weight loss.

The Greek word "protos" means "first rank" or "position," and protein does play a major role in our bodies. Protein has a modest Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram of body weight or 0.36 grams per pound.

Furthermore, Dr. Walter Willett, M.D., a professor at the Harvard Department of Nutrition, says that "a deficiency in protein leads to muscle atrophy (loss), severely impacts overall body functioning". To maintain health and avoid sickness, it is crucial to emphasize the necessity of including high-quality proteins in a regular diet.

However, pricey foods like meat or fish aren't always linked to high-quality proteins. It's important to keep in mind that there are several affordable, high-protein meals available across many culinary cultures worldwide that, when thoughtfully incorporated, can provide us with significant nutritional benefits without breaking the bank.

Natural peanut butter

Natural peanut butter is a reasonably priced, high-protein food option. A 100-gram serving of peanut butter has a noteworthy 25 grams of protein. Natural peanut butter's superior plant-based proteins support the immune system and cell integrity maintenance, which enhances general health in addition to promoting muscle growth.

In addition to providing a robust source of plant-based protein, natural peanut butter is rich in heart-healthy monounsaturated fats and delivers critical vitamins and minerals like Vitamin E, magnesium, and potassium in plenty. Frequent intake has been linked to improved general health and decreased risk factors for chronic illnesses like Type II diabetes and cardiovascular disease. Because of its reduced sugar level and lack of hydrogenated oils, nutrition experts frequently recommend it above traditional varieties—improvements that make it healthier without sacrificing taste or cost. With an average jar costing $3–4, this nutrient-dense spread is well worth the money.

Eggs

Eggs, preferably farm fresh, are a healthful and affordable source of protein. On average, a 100 grams of eggs provide about 13 grams of high-quality protein along with several necessary vitamins and minerals, including selenium and vitamins B2, D, B6, and B12. Recognised for their flexibility in the kitchen, they provide essential nutrients to support brain function and provide health benefits like lowering cholesterol, which promotes heart health. USDA data highlights how cost-effective eggs are, especially given that their average market price, depending on size, is between £1 and £3 per dozen.

Canned Tuna

Canned tuna, which is a convenient and reasonably priced source of shelf-stable protein. With around 25 grams of protein per 100-gram meal, it's undoubtedly a fantastic addition to your diet menu not just for its high-protein content but also due to its rich omega-3 fatty acids aiding in cardiovascular health. A typical can cost roughly £1 - £2 in local supermarkets throughout the UK making it a budget-friendly pick.

Black Beans

Black beans are a member of the legume family and add value to your meal because they are low-cost and high in protein. These nutrient-dense treats provide an astonishing 9 grams of protein for as little as £0.50 per 100 grams (prices vary based on brand and location). Not only that but significant amounts of fibre from black beans aid in improved digestion and bring essential nutrients like calcium and iron that promote general health. Antioxidants boost immunity, which makes it one of the more nutrient-dense low-cost high-protein options.

Cottage Cheese

Cottage cheese is a cheap and flexible powerhouse of protein. For every 100 grams of cottage cheese consumed, roughly 11 grams of high-quality protein is obtained. Cottage cheese is inexpensive, even for those on tight budgets, with an average retail price of £4.41 per kilogram in Great Britain. Packed with calcium and nutrients, eating it greatly supports strong bones and healthy muscles. Because of its creamy texture, which works well in a variety of culinary creations, including snacks and sweets, it is a popular option for consumers on a diet who want to eat healthfully without going overboard.

Edamame

Edamame, which are young soybeans that are often consumed in their pods, is a high-protein snack or side dish. For every 100 grams ingested, about 11 grams of high-quality protein contribute to our daily consumption needs. More justification for using edamame in diets comes from a Harvard Medical School analysis that shows it is not only high in proteins but also high in fibre and antioxidants, which support immune system function and digestive health, respectively. Additionally, it is reasonably priced at major UK grocers, costing about £2 per kilogram, making it a nutrient-dense and cost-effective option for people looking for affordable sources of high-quality protein.

Whey protein

Whey protein is a high-quality, cost-effective type of protein obtained from dairy. It is a very concentrated form with about 80 grams of protein per 100 grams. Whey contains all nine essential amino acids, which are necessary for healthy functioning but which the body is unable to produce naturally. This makes it a powerful supplement for muscle building and recovery. Because it absorbs quickly in the body, it helps people who want to get fitter more efficiently.

Prices vary based on the brand and quality of the food, but generally speaking, consumers find good value at about £10–£15 per kilogram, which fits well within budgets and ensures a suitable daily intake, thereby achieving the ideal balance between affordability and nutritional demands.

Plain Greek Yoghourt

Plain Greek yoghourt without added fat is a substantial source of protein, including around 10 grams of this vital component for every 100 grams. It's a great option for nutritious meals or snacks because of its higher concentration than traditional yoghourts. The cost of a kilogram of non-fat Greek yoghurt is between £1 and £3, which is remarkably affordable given its excellent nutritious value. Greek yoghurt is not only a great source of protein, but its probiotic content and high calcium content also help to improve gut health and bone strength.

Sardines

Sardines, a little yet nutritionally formidable fish, are a good source of protein. Sardines provide high-quality protein and are a rich source of omega-3 fatty acids that are good for heart health, with about 25 grams per 100 grams meal. Moreover, the minerals calcium, and iron that these small swimmers are rich in strengthen bone health and raise haemoglobin levels, respectively. They are available in UK shops for between £0.50 and £4 and come in both fresh and tinned versions, providing excellent nutritious value at a low cost.

Canned Lentils

Canned lentils are high in dietary protein and a cost-effective choice for anyone looking to increase their protein consumption. And around 9 grams of protein per hundred grams it has At an approximate cost of £0.55–£1 per can (about 400g), they are among the most affordable options on the market right now. These lowly legumes have positive effects on health in addition to being very affordable and desirable. They are an extremely adaptable and nutritionally dense complement to any diet plan because of their high fibre content, which aids in digestion, low glycaemic index, which controls blood sugar, and heart health benefits from lowering cholesterol levels.

Amaranth

Once thought to be the staple diet of the Inca, Aztec, and Mayan civilizations, amaranth is becoming more and more well-liked as a cheap source of protein. A 100-gram serving provides approximately 14 grams of proteins. All essential amino acids, including lysine, which is lacking in most cereals, are provided by it, guaranteeing complete nutritional sufficiency for individuals following plant-based diets or vegetarianism. In addition, it has a wealth of dietary fibre that supports digestive health and minor elements like iron and magnesium that improve general wellness without the need for significant additions. The online retail prices in the UK were estimated to be between £2 and £3 for a packet weighing roughly 500 grams to 1 kilogram, depending on the organic or branded variety chosen. This makes amaranth a cost-effective option in addition to being high in nutrients.

Extra-firm tofu

Extra-firm tofu is a food product made from soy that is a great way to get cheap protein. Merely 100 grams yields around 15-20 grams (based on USDA statistics), providing a potent nutritional boost to any meal in which it is used! Notable qualities include its exquisite flavour absorption, which makes it adaptable to a wide range of dishes and processes. Consistent use is also seen to enhance heart health because of its high "isoflavones" content, which considerably lowers LDL (bad) cholesterol levels.

This amazing meal also performs well in terms of cost-effectiveness; Asda, for example, sells extra firm tofu for about £1.75 for 396g, or about £0.44/100g. This shows that feeding our bodies doesn't have to be prohibitively expensive.

Sunflower seeds

Nutritious powerhouse sunflower seeds offer an astounding 21 grams of protein per 100 grams. Not only are these small seeds a great source of protein, but they also include important minerals like selenium and magnesium as well as necessary fatty acids. Because they are rich in "good" monounsaturated fats, they are believed to play a major role in heart health. They also strengthen immunity because they contain powerful antioxidants.

In terms of cost-effectiveness, 500-gram bags in major UK supermarkets range in price from £2 to £3, making them affordable for everyone looking to incorporate nutrients into their diet without breaking the bank! Their adaptability makes it simple to incorporate into meals, whether as a cheap way to give the body the daily dose of necessary proteins or as a salad garnish or quick roasted snack.

Chicken Breast

Protein-rich and fairly economical, chicken breast retains a revered place in many diets. A 100gm serving amount typically includes roughly 31gm of protein, nearly meeting an average adult woman's daily requirement. Extremely adaptable and can be prepared in a variety of ways, such as baking, stir-frying, or grilling; including it in your diet is easy and nourishing! In addition to being high in proteins, it also contains vitamin B6, which supports brain function and lowers the risk of heart disease. It is even more alluring when you consider how affordable it is: an organic skinless, boneless chicken breast costs between £13 and £15, depending on the Tesco pricing range. This shows that eating food high in nutrients doesn't have to break the bank.

Ground Turkey

In addition to having more nutritional qualities than other options, ground turkey is also more affordable. With about 14 grams of protein per 100 grams serving, it provides sufficient levels to meet the daily dietary needs. In addition to having a high protein content, ground turkey offers essential vitamins like niacin and B6, which are necessary for maximum metabolic efficiency and energy production. Its affordability raises its allure even further; at about £2–3 per pound in most UK supermarkets, it's an affordable source of lean protein that you can easily eat.

Milk

A mainstay in many kitchens, milk easily ranks among the most affordable sources of high-quality protein. Its nutritious content is 3.4 grams per 100 ml. However, its intriguing nutritional worth goes beyond being a superb source of protein. Milk is an unquestionably healthy powerhouse because it is brimming with key minerals like calcium, vitamin D, and B12, all of which support bone health. When it comes to GBP pricing, supermarket costs typically run from £0.44 to £0.60 for a litre, depending on whether you choose branded or non-branded products. This makes it an affordable yet healthy addition to your diet.

Canned mackerel

Canned mackerel is a nutritional powerhouse, with roughly 20.8 grams of protein for every 100 grams piece. It appears to be a great find for anyone looking for an affordable, premium source of bioavailable proteins. Beyond its remarkable protein profile, it is loaded with heart-healthy omega-3 fatty acids and vitamin D, which both considerably improve general health advantages like strengthening immunity and enhancing cardiovascular health. With an approximate price range in GBP from £1 - £2 per can (about 425mg), it stands as one pocket-friendly approach to maintaining enough daily protein consumption while reaping other nutritional advantages simultaneously.

Oats

Oats are widely recognized as a large and affordable source of protein, so it seems sense that they should be included in any diet that emphasises nutrition. They include about 16.9 grams of protein per 100 grams of food; in terms of this important macronutrient, they are far superior to many other grain-based foods. Eating oats gives you not only protein but also beneficial dietary fibre that helps with digestion and blood sugar regulation. Sourced simply from supermarkets at roughly £1-£2 per kilogram (prices could vary), they prove to be light on pockets and big on nutrients.

Soy Protein Powder

One can include soy protein powder in their diet at a very low cost and with great nutritional value. Its high nutritional content is demonstrated by the fact that each 100-gram meal contains about 80 grams of protein. Furthermore, a host of health advantages, including enhanced bone health, improved metabolism, and cardiovascular well-being, have been linked to soy protein powder. According to MySupermarket data, you can get over three servings of soy protein for about £1 at Tesco. Thus, this plant-based powerhouse is not only unexpectedly lower on the wallet but it is also enhanced nutritionally.

Whole Wheat Pasta

A common sight in many households, whole wheat pasta provides an affordable source of protein. It offers about 14 grams of protein for every 100 grams of serving. In addition to having a whole grain composition that makes it high in fibre and aids in digestion, it also contains important vitamins and minerals like magnesium and B vitamins, which significantly increase the food's overall nutritional value. According to prices on major UK retail websites, an average packet size (500g) costs approximately £1–£2, making it both reasonably priced and nutrient-dense.

Summary

Protein is a crucial nutrient required for the proper functioning of our bodies with diverse sources available at varying costs. Among these options, whole wheat pasta stands out as an affordable yet nutritionally rich choice. With approximately 14 grams of protein per 100g serving and additional benefits such as high fibre content and abundance in essential vitamins & minerals, it serves to be not only cost-effective but also immensely valuable addition to any diet plan.

Frequently Asked Questions

What is the cheapest source of protein?

Lentils most UK shops sell them for less than £1 a pound bag, weighing about 9 grams per cooked half-cup.

What are the top 20 protein foods?

List includes chicken breast, turkey, salmon, eggs, Greek yogurt, cottage cheese, whole or skim milk, and peanut butter—which is not the same as peanuts—as well as almonds, nuts, seeds, and other nuts. Whole wheat pasta, quinoa, lentils, chickpeas, kidney beans, tofu, and natural soy products like tempeh or edamame were also included.

How to get 100g of protein cheaply?

A cheap way to achieve 100g of protein is to combine a good balance of plant- and animal-based sources. For example, lentils and rice can provide the ideal amino acid profile for a full protein meal. Another option is tofu stir-fried with veggies. Increasing your intake of egg whites, dairy products, sprouted moong bean salad, and other tasty, low-cost options will help you do that.

How to get 20 of protein a day?

A daily dose of approximately '20 g' depends on the age, gender, and level of activity of the individual; however, a few glasses of skim milk spread throughout the day, along with a breakfast consisting of scrambled eggs (whites and yolks), a lunch consisting of grilled poultry, dinner consisting of lean red meat or fish, and drizzling salads, meals, and snacks with sesame or flax seeds should easily meet the target intake value.