Protein is the most satiating macro, the most metabolically expensive to store, and the one most directly tied to body composition. It is also the macro most Americans consistently undereat — the average US adult gets about 60–70g/day against a recommended 90–140g for anyone with fitness goals.
The following ranking uses March 2026 average retail prices and lists protein per dollar, not just protein per serving — because a $25/lb wagyu steak and a $2/lb chicken thigh are not equivalent choices in the real world.
Animal protein sources
| Food | Protein per 100g | Approx. cost/100g | Protein per dollar |
|---|---|---|---|
| Eggs, large (12-pack) | 13g | $0.35 | 37g/$1 |
| Chicken thighs, boneless | 24g | $0.50 | 48g/$1 |
| Canned tuna (chunk light) | 26g | $0.55 | 47g/$1 |
| Greek yogurt, nonfat plain | 10g | $0.32 | 31g/$1 |
| Sardines in olive oil | 21g | $0.80 | 26g/$1 |
| Cottage cheese, 2% | 11g | $0.28 | 39g/$1 |
| Chicken breast, boneless | 31g | $0.75 | 41g/$1 |
| Ground turkey, 93% lean | 27g | $0.65 | 42g/$1 |
| Atlantic salmon fillet | 25g | $1.60 | 16g/$1 |
| Skyr (Icelandic yogurt) | 11g | $0.45 | 24g/$1 |
Chicken thighs: 48g of protein per dollar at most US grocery stores. Bone-in adds flavor and costs even less. The most underused protein in American kitchens.
Plant protein sources
| Food | Protein per 100g (cooked) | Approx. cost/100g | Protein per dollar |
|---|---|---|---|
| Red lentils, dry | 9g (cooked) | $0.18 | 50g/$1 |
| Black beans, dry | 8g (cooked) | $0.16 | 50g/$1 |
| Tempeh, original | 19g | $0.85 | 22g/$1 |
| Extra-firm tofu | 8g | $0.35 | 23g/$1 |
| Edamame, frozen | 11g | $0.55 | 20g/$1 |
| Hemp hearts | 32g | $1.10 | 29g/$1 |
| Pumpkin seeds, raw | 19g | $0.70 | 27g/$1 |
For plant-based eaters: red lentils and black beans tie for first at roughly 50g of protein per dollar. They are also among the highest-fiber foods available, which makes them uniquely filling relative to their calorie content.
Complete vs incomplete plant proteins
Plant proteins are often described as "incomplete" — lacking one or more essential amino acids. This matters less than the traditional view suggests: if you eat a variety of plant proteins across the day (legumes + grains, for example), you cover all essential amino acids without tracking individual amino acid profiles. Hemp hearts and soybeans (including tofu and edamame) are exceptions — they are complete proteins.
The proteins worth the premium
Salmon and other oily fish cost more per gram of protein but deliver EPA+DHA omega-3 fatty acids that are not present in cheaper protein sources. If you eat it twice a week, you hit the AHA omega-3 target without supplements. The premium is not for the protein — it is for the fat.
How to hit your protein target without tracking everything
- 30–40g at breakfast: 3 eggs + Greek yogurt, or skyr + hemp hearts
- 35–45g at lunch: grilled chicken + legumes, or tuna salad on whole grain
- 35–45g at dinner: salmon fillet or chicken thighs + lentil side
- 15–20g from snacks: cottage cheese, Greek yogurt, or a handful of pumpkin seeds
- Total: 115–150g without counting a single macro
Aim for 0.7–1g of protein per lb of bodyweight per day (1.6–2.2g/kg). For a 160lb person, that is 112–160g/day. Use the higher end of the range if you are in a calorie deficit, to protect muscle.