20 Cheap Sources Of Protein | Veg & Non-Veg

In this article, I will mention about 20 such foods which you can consume to fulfill your Protein requirement at the lowest budget. 

Here I will also cover the best and cheapest Protein sources in India, the cheapest Protein sources in 2022, cheap Protein foods for bodybuilding, and the cheapest Protein meat.

 Cheapest Vegetarian Protein Sources In India

1. Sunflower Seeds

Sunflower seeds are one of the cheapest edible seeds available and a decent source of plant protein. You need to eat 25g to consume 5 grams of protein, costing you around €0.16 per gram. 

They also have a high-fat content, though this is ‘good’ unsaturated fat. Eat them as a snack, or add them to salads, cereals, or smoothies. 

They’re nothing if not versatile. Easy to rake up the calories on these as they are calorie dense, so mind your portion sizes.

Amount Per 100 grams
Calories 584
% Daily Value
Total Fat 51g	78%
Saturated Fat 4.5g	22%
Polyunsaturated fat 23g
Monounsaturated fat 19g
Cholesterol 0 mg	0%
Sodium 9 mg	0%
Potasium 645 mg	18%
Total Carbohydrate 20 g	6%
Dietary fiber 9 g	36%
Sugars 2.6 g	0%
Protein 21 g	42%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	21 g
Cost of Protein Per Gram (Euro)	€ 0.16
Cost of Protein Per Gram (USD)	$ 0.18
Cost of Protein Per Gram (GBP)	£ 0.12

2. Greek Yogurt

Greek yogurt has twice as much protein as regular yogurt and is a good source of casein protein. It does cost more at €0.13 per gram of protein but has a thicker, more luxurious consistency. 

Choose the plain Greek yogurt rather than the flavored varieties as manufacturers add a ton of added sugar to flavored yogurt. 

Low-fat varieties reduce the calories still further, but they can taste more acidic. You can also buy probiotic versions for gut-friendly bacteria if you’re so inclined.

Amount Per 100 grams
Calories 59
% Daily Value
Total Fat 0.4g	0%
Saturated Fat 0.1g	0%
Polyunsaturated fat 0g
Monounsaturated fat 0.1g
Trans fat 0g
Cholesterol 5 mg	1%
Sodium 36 mg	1%
Potassium 141 mg	4%
Total Carbohydrate 3.6 g	1%
Dietary fiber 0 g	0%
Sugars 3.2 g
Protein 10 g	20%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	10 g
Cost of Protein Per Gram (Euro)	€ 0.13
Cost of Protein Per Gram (USD)	$ 0.15
Cost of Protein Per Gram (GBP)	£ 0.1

3. Nuts

Nuts are a great convenience food and can make for a satisfying snack packed with vitamins and minerals. Take care when buying as they are often highly processed with salt and flavorings added. 

They are calorie-dense foods because they are high in unsaturated fats. If you want to keep an eye on portion sizes, buy unshelled so you’re less likely to overdo it. 

A 25g serving will give you 5g of plant protein, so a useful addition to your diet, but not a dense source. The cost is €0.07 per gram of protein.

Amount Per 100 grams
Calories 607
% Daily Value
Total Fat 54 g	83%
Saturated Fat 9 g	45%
Polyunsaturated fat 15 g
Monounsaturated fat 28 g
Trans fat 0 g
Cholesterol 0 mg	0%
Sodium 273 mg	11%
Potassium 632 mg	18%
Total Carbohydrate 21 g	7%
Dietary fiber 7 g	28%
Sugar 4.2 g
Protein 20 g	40%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	20 g
Cost of Protein Per Gram (Euro)	€ 0.07
Cost of Protein Per Gram (USD)	$ 0.08
Cost of Protein Per Gram (GBP)	£ 0.06

4. Amaranth

Amaranth is a high protein carbohydrate. It’s a better option than other protein-rich carbs as you can get a decent amount of plant protein per serving size – 9g per cup of the cooked grain at a cost of €0.06 per gram. 

The amaranth grain is gluten-free if you’re intolerant. It also has the advantage of providing amino acids you don’t normally find in grains - Lysine and methionine – and it’s high in fiber, iron, and calcium. 

So there’s a lot to like considering it's one of the best plant-based protein sources available to us.

Amount Per 100 grams
Calories 103
% Daily Value
Total Fat 1.6g	2%
Sodium 6 mg	0%
Potassium 135 mg	3%
Total Carbohydrate 19g	6%
Dietary fiber 2.1g	8%
Protein 3.8g	7%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	3.8 g
Cost of Protein Per Gram (Euro)	€ 0.06
Cost of Protein Per Gram (USD)	$ 0.07
Cost of Protein Per Gram (GBP)	£ 0.05

5. Quinoa

Quinoa is an unusual grain as it has all nine essential amino acids, so is considered a complete protein. 

That makes it a great protein source for vegetarians and carnivores alike and costs just €0.06 per gram. Boost the protein content of your meal by using it as a carb replacement (switch rice or pasta for quinoa and you’re good to go). 

It can be cooked in a variety of ways, and can be used in replace oats for a protein ‘porridge’. A great breakfast protein.

Amount Per 100 grams
Calories 120                                      Calories from Fat 17
% Daily Value
Total Fat 2g	3%
Saturated Fat	0%
Trans Fat
Cholesterol 0 mg	0%
Sodium 7 mg	0%
Sugars 7mg	0%
Total Carbohydrate 21g	7%
Dietary fiber 3g	11%
Protein 4g

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	4 g
Cost of Protein Per Gram (Euro)	€ 0.06
Cost of Protein Per Gram (USD)	$ 0.07
Cost of Protein Per Gram (GBP)	£ 0.05

6. Hemp Powder

Hemp is, of course, a variety of cannabis plants and is a source of plant protein. Hemp powder is derived from hemp seeds which are pressed to extract the oil. 

The remaining meal is then milled to separate the protein and dehydrated it. Gram per gram, hemp powder is a less concentrated source of protein compared to other protein powders available on the market. 

This is why it is one of the more expensive protein powder options per gram at €0.06.

Serving Size: 4 tablespoons (30g)
Calories 120
% Daily Value
Total Fat 2.5 g	4%
Saturated Fat 0.5 g	15%
Trans fat 0 g
Cholesterol 0 mg	0%
Sodium 0 mg	0%
Total Carbohydrate 17 g	6%
Dietary fiber 10 g	40%
Sugars 6 g	40%
Protein 8 g	40%
Vitamin A	1%
Vitamin C	0%
Calcium	1%
Iron	25%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	40 g
Cost of Protein Per Gram (Euro)	€ 0.06
Cost of Protein Per Gram (USD)	$ 0.07
Cost of Protein Per Gram (GBP)	£ 0.05

7. Brown Rice

Rice has fallen out of favor with the health conscious recently due to its high carbohydrate content. 

But brown rice is a healthy choice as it retains the germ and bran layers of the grain. It has many of the nutrients you lose in white rice, such as B vitamins, phosphorus, and magnesium. 

Expect to pay €0.06 per gram of protein, but remember you’re taking in a lot of carbs with every gram. Other grains boost protein intake better.

Amount Per 100 grams
Calories 111
% Daily Value
Total Fat 0.9	1%
Saturated Fat 0.2g	1%
Polyunsaturated fat 0.3g
Monounsaturated fat 0.3g
Cholesterol 0 mg	0%
Sodium 5 mg	0%
Potassium 43 mg	1%
Total Carbohydrate 23 g	7%
Dietary fiber 1.8 g	7%
Sugar 0.4g
Protein 2.6g	5%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	2.6 g
Cost of Protein Per Gram (Euro)	€ 0.06
Cost of Protein Per Gram (USD)	$ 0.07
Cost of Protein Per Gram (GBP)	£ 0.05

8. Tofu

Tofu, like tempeh, is derived from soybeans. It is a complete protein source, so is a great option for vegetarians, and it also comes with good amounts of calcium and iron. 

It has a lower level of protein per serving than tempeh but is much cheaper at €0.06 per gram. Tofu can take some getting used to, but it absorbs flavor well, so if you’re a culinary whizz add a mixture of herbs and spices to transform the taste. 

The vast majority of soy is genetically modified, so if you say no to GMOs give tofu a miss.

Amount Per 100 grams
Calories 76
% Daily Value
Total Fat 4.8g	7%
Saturated Fat 0.7g	3%
Polyunsaturated fat 2.7g
Monounsaturated fat 1.1g
Cholesterol 0 mg	0%
Sodium 7 mg	0%
Potassium 121 mg	3%
Total Carbohydrate 1.9g	0%
Dietary fiber 0.3 g	1%
Protein 8g	16%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	8 g
Cost of Protein Per Gram (Euro)	€ 0.06
Cost of Protein Per Gram (USD)	$ 0.07
Cost of Protein Per Gram (GBP)	£ 0.05

9.  Beans

Beans are most well known for being a high-fiber food source, and generally, the western diet is low on fiber. 

But they are also a good source of calcium, iron, and magnesium (depending on the bean). They’re a plant protein so you’ll need to combine them with rice or nuts to make them a complete source of protein. 

They are a fantastic cheap protein food; buying canned beans will cost you €0.05 per gram of protein. Push the boat out and go organic if you have a mind to. 

Amount Per 100 grams
Calories 347
% Daily Value
Total Fat 1.2g	1%
Saturated Fat 0.2g	1%
Polyunsaturated fat 0.4g
Monounsaturated fat 0.2g
Cholesterol 0 mg	0%
Sodium 12 mg	0%
Potassium 1393 mg	39%
Total Carbohydrate 63g	21%
Dietary fiber 16g	64%
Sugar 2.1g
Protein 21g	42%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	21 g
Cost of Protein Per Gram (Euro)	€ 0.05
Cost of Protein Per Gram (USD)	$ 0.06
Cost of Protein Per Gram (GBP)	£ 0.04

10.  Veggie Protein Powder

If you’re a vegetarian and struggling to pack in enough protein in your diet, buy vegan protein powder (such as pea protein) for as little as €0.04 per gram. 

It’s easily digested and contains all the essential amino acids. It’s perfect for people who have food allergies, such as gluten or lactose, and vegetarians who may be allergic to soy. 

Pea protein compares favorably with whey protein, another popular protein powder, as it’s naturally cholesterol and fat-free. It’s a more concentrated source of protein than both hemp and beef protein powders, but not as rich a source as whey.

Serving Size: 1 Scoop (approx 36g)
Amount per serving
% Daily Value
Calories 150
&emsp Calories from Fat 30
Total Fat 3g	5%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0 mg	0%
Sodium 290 mg	12%
Potassium 200 mg	6%
Total Carbohydrate 7.5g	2%
Dietary fiber 4g	16%
Sugars 1.5g
Sugar Alcohols 2g
Protein 22g	44%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	60 g
Cost of Protein Per Gram (Euro)	€ 0.04
Cost of Protein Per Gram (USD)	$ 0.05
Cost of Protein Per Gram (GBP)	£ 0.03

 Cheapest Non-Vegetarian Protein Sources In India

1.  Eggs

The humble egg has been tossed around in the health debate for some time, and whilst its reputation has been largely repaired, there are still those who swear off the yolk and only eat egg whites. 

Well, they’re missing out. Though egg whites are still a good choice if you’re cutting down on fat, the yolk contains all the vitamins, minerals, antioxidants, and Omega-3 fatty acids (free-range eggs only). 

If you’re consuming the whole egg, you’ll pay an affordable €0.03 per gram of complete protein.

Amount Per 100 grams
Calories 155
% Daily Value
Total Fat 11 g	16%
Saturated Fat 3.3g	16%
Polyunsaturated fat 1.4 g
Monounsaturated fat 4.1 g
Cholesterol 373 mg	124%
Sodium 124 mg	5%
Potasium 126 mg	3%
Total Carbohydrate 1.1 g	0%
Dietary fiber 0 g	0%
Sugar 1.1 g	0%
Protein 13 g	26%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	13 g
Cost of Protein Per Gram (Euro)	€ 0.03
Cost of Protein Per Gram (USD)	$ 0.03
Cost of Protein Per Gram (GBP)	£ 0.02

2. Salmon

The cost of salmon has reduced as farming and fishing methods have become more efficient. Even so, it’s one of the more expensive protein sources per gram. A 6.4oz fillet will give you 30g of protein, but it will cost you €0.38 per gram. 

It is packed with nutrition, however: it’s high in omega 3 fatty acids, vitamin D, and a variety of B vitamins. If it’s wild-caught it may have high levels of mercury, and farmed fish will have been fed antibiotics. Eat in moderation.

Amount Per 100 grams
Calories 208
% Daily Value
Total Fat 13g	20%
Saturated Fat 3.1g	15%
Polyunsaturated fat 3.9g
Monounsaturated fat 3.8g
Cholesterol 55 mg	18%
Sodium 59 mg	2%
Potasium 363 mg	10%
Total Carbohydrate 0 g	0%
Dietary fiber 0 g	0%
Protein 20 g	40%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	20 g
Cost of Protein Per Gram (Euro)	€ 0.38
Cost of Protein Per Gram (USD)	$ 0.43
Cost of Protein Per Gram (GBP)	£ 0.30

3. Cod

Cod is seen as a healthier alternative to meat, as it’s low in saturated fats, and better than oily fish because it has a lower calorie content ounce for ounce. 

It’s a good source of omega-3 fatty acids, though nowhere near the levels found in salmon, and vitamins B6 and B12. 

Other white fish, like tilapia, are available which are cheaper and could give you more bang for your buck. If you stick with cod expect to pay €0.18 per gram of protein. Cod is one of the best sources of protein if you're looking to eat clean.

Amount Per 100 grams
Calories 82
% Daily Value
Total Fat 0.7g	1%
Saturated Fat 0.1g	0%
Polyunsaturated fat 0.2g
Monounsaturated fat 0.1g
Cholesterol 43 mg	14%
Sodium 54 mg	2%
Potasium 413 mg	11%
Total Carbohydrate 0 g	0%
Dietary fiber 0 g	0%
Sugars 0 g	0%
Protein 18 g	36%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	18 g
Cost of Protein Per Gram (Euro)	€ 0.18
Cost of Protein Per Gram (USD)	$ 0.20
Cost of Protein Per Gram (GBP)	£ 0.14

4. Anchovies (Jarred)

Anchovies are small, salty fish that can be used in a variety of dishes mixed with scrambled eggs or added to pasta dishes. 

As oily fish, they have filled with omega-3 oils, and are rich in calcium and B vitamins. You can consume them without worrying about mercury levels, which you find in other fish. 

They are relatively inexpensive per can, but the amount of fish is low relative to olive oil, so they’re expensive at €0.23 per gram of protein.

Amount Per 1 can (2oz) (45g)
Calories 95
% Daily Value
Total Fat 4.4g	6%
Saturated Fat 1g	15%
Polyunsaturated fat 1.2g
Monounsaturated fat 1.7g
Cholesterol 38 mg	12%
Sodium 1,651 mg	68%
Potassium 245 mg	7%
Total Carbohydrate 0 g	0%
Dietary fiber 0 g	0%
Sugars 0 g	0%
Protein 13 g	26%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	75 g
Cost of Protein Per Gram (Euro)	€ 0.23
Cost of Protein Per Gram (USD)	$ 0.26
Cost of Protein Per Gram (GBP)	£ 0.18

5. Beef

Nothing is more closely associated with protein than a juicy steak. It’s a great source of protein, of course, 42g for a fillet, but would it surprise you to learn that’s the same amount as 100g of tempeh? Beef is also 4x cheaper per gram of protein at €0.12.

If you’re opting for beef choose your cuts wisely, some cuts are higher in saturated fat than others.  Nothing wrong with fat in your diet, just don’t overdo it.

% Daily Value
Total Fat 15g	23%
Saturated Fat 6g	30%
Polyunsaturated fat 0.5g
Monounsaturated fat 7g
Trans fat 0g
Cholesterol 90mg	30%
Sodium 72 mg	3%
Potassium 318 mg	9%
Total Carbohydrate 0 g	0%
Dietary fiber 0 g	0%
Sugars 0 g
Protein 26 g	52%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	26 g
Cost of Protein Per Gram (Euro)	€ 0.12
Cost of Protein Per Gram (USD)	$ 0.14
Cost of Protein Per Gram (GBP)	£ 0.10

6. Chicken Breasts

Chicken is a good source of complete protein, but has a slightly lower protein content than beef or cod per serving size. It has a lower level of saturated fats than red meat. 

Breast meat is the lowest source of fat of any part of the bird, but it is also the most expensive and will cost you €0.10 per gram of protein You can find cheaper cuts such as thighs, wings, and drumsticks, but you pay with higher fat content. 

Always steer clear of the skin, which is loaded with fat.

Amount Per 1 cup, chopped or diced (140g)
Calories 231
% Daily Value
Total Fat 5g	7%
Saturated Fat 1.4g	7%
Polyunsaturated fat 1.1g
Monounsaturated fat 1.7g
Cholesterol 119 mg	39%
Sodium 104 mg	4%
Potassium 358 mg	10%
Total Carbohydrate 0 g	0%
Dietary fiber 0 g	0%
Sugars 0 g
Protein 43 g	86%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	31 g
Cost of Protein Per Gram (Euro)	€ 0.10
Cost of Protein Per Gram (USD)	$ 0.11
Cost of Protein Per Gram (GBP)	£ 0.08

7. Sardines

Sardines are oily fish, similar to salmon and mackerel, and, as such, are a complete protein source that offers the added benefit of high levels of Omega 3 and vitamin D. 

Sardines are usually canned in olive oil and, like other canned fish, are an incredibly cheap protein source when compared with fresh and frozen fillets at just €0.06 per gram of protein. 

The great thing about sardines is they’re convenient to eat and you don’t need to worry about mercury content. Just open the can and you’re good to go.

Amount Per 100 grams
Calories 208
% Daily Value
Total Fat 11g	16%
Saturated Fat 1.5g	7%
Polyunsaturated fat 5g
Monounsaturated fat 3.9g
Cholesterol 142mg	47%
Sodium 505 mg	21%
Potassium 397 mg	11%
Total Carbohydrate 0g	0%
Dietary fiber 0 g	0%
Sugar 0g
Protein 25g	50%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	25 g
Cost of Protein Per Gram (Euro)	€ 0.06
Cost of Protein Per Gram (USD)	$ 0.07
Cost of Protein Per Gram (GBP)	£ 0.05

8. Ground Pork

Pork offers great value as it’s cheaper on average than red meat. Processed varieties such as ham and sausages are very high in fat, but lean cuts are a low-fat, complete protein source. 

Ground pork from the supermarket offers a budget version of the meat. Watch the fat content as it tends to be made from fattier cuts and can contain up to 15g of fat. But you can get your animal protein for €0.05 per gram if you choose ground pork.

Amount Per 100 grams
Calories 393
% Daily Value
Total Fat 33g	50%
Saturated Fat 11g	55%
Polyunsaturated fat 4.3g
Monounsaturated fat 15g
Cholesterol 100 mg	18%
Sodium 94 mg	3%
Potassium 280 mg	8%
Total Carbohydrate 1.4g	0%
Dietary fiber 0g	0%
Sugar 0g
Protein 23g	46%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	23 g
Cost of Protein Per Gram (Euro)	€ 0.05
Cost of Protein Per Gram (USD)	$ 0.06
Cost of Protein Per Gram (GBP)	£ 0.04

9. Ground Turkey

Ground turkey is an inexpensive source of complete protein at €0.05 per gram. Buy it from the supermarket and expect it to contain a variety of different parts of the bird, likely a mixture of white and red meat, plus skin and fat. 

So not necessarily the low-fat option you would expect from poultry. Nevertheless, it’s a great substitute for ground beef in cooking but is no substitute for a breast fillet if you’re comparing the fat to protein ratio.

Amount Per 100 grams
Calories 203
% Daily Value
Total Fat 10g	15%
Saturated Fat 2.7g	13%
Polyunsaturated fat 2.9g
Monounsaturated fat 3.5g
Trans fat 0.1
Cholesterol 93 mg	31%
Sodium 78 mg	3%
Potassium 294 mg	8%
Total Carbohydrate 0g	0%
Dietary fiber 0g	0%
Sugar 0g
Protein 27g	54%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	27 g
Cost of Protein Per Gram (Euro)	€ 0.05
Cost of Protein Per Gram (USD)	$ 0.06
Cost of Protein Per Gram (GBP)	£ 0.04

10.  Tuna (Canned)

We’ve already established fish is a great source of protein, but fresh fish can be expensive. 

Canned tuna is hard to beat as a complete protein source if you’re watching your cash flow at just €0.04 per gram of protein. 

It’s low in calories and it has a long shelf life. Everyone’s cupboard should have a tin of tuna in it. Limit the amount of tuna you eat as it is a source of mercury. Eat no more than 5.6 ounces of Albacore tuna and 16.4 ounces of light tuna a week.

Amount Per 100 grams
Calories 184
% Daily Value
Total Fat 6g	9%
Saturated Fat 1.6g	8%
Polyunsaturated fat 1.8g
Monounsaturated fat 2.1g
Cholesterol 49 mg	16%
Sodium 50 mg	2%
Potassium 323 mg	9%
Total Carbohydrate 0 g	0%
Dietary fiber 0 g	0%
Protein 30 g	60%

Breakdown of Protein per gram via currencies
Grams of Protein (Per 100g)	30 g
Cost of Protein Per Gram (Euro)	€ 0.04
Cost of Protein Per Gram (USD)	$ 0.04
Cost of Protein Per Gram (GBP)	£ 0.03