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The Best Protein Bang for the Buck

Men’s Fitness magazine (June/July 2009, page 31) gives a great rundown of the best protein bargains at the supermarket. They took 12 of the most popular protein sources and listed their average cost per 10 grams. Here are their findings:

  1. Black beans – $.13
  2. Turkey – $.14
  3. Chicken breast – $.24
  4. Eggs – $.26
  5. Whole Milk – $.30
  6. Ground beef – $.34
  7. Ham, boneless – $.40
  8. Cheddar cheese – $.43
  9. Peanuts – $.44
  10. Sirloin steak – $.69
  11. Cottage cheese – $.96
  12. Soy milk – $1.26

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Since I’m not a big fan of cottage cheese I’ll often eat yogurt as a replacement. Foods like ham, sirloin steak, and ground beef are considered a “treat” for mehence which is why they are some of the more pricier protein sources.

What about you? What protein sources do you eat the most from this list? Which ones were left out?

262 comments

1 Max { 05.28.09 at 11:42 pm }

I get most of my protein from chicken inner fillets (a type of chicken breast but leaner), beans (black and green), nuts (peanuts and assorted nuts) and eggs. I not a fan of milk and cheese partly because I’m lactose intolerance. BTW, I’ve tried cottage cheese and it really tasted horrible to me. I really wonder why some people can take the taste.

I don’t recommend consuming ham, at least not for long period of time, since they are proven to be cancer causing.

2 Brian { 06.01.09 at 2:59 pm }

That’s an interesting list. It make me think of all the talk that low budgets eaters have to eat unhealthily but this shows that beans are awful cheap for the nutrition they contain.

Beans are actually one of my favorite foods for a number of reasons. Not only do they contain the protein they also contain fiber which many people need more of in their diets (myself included). I actually make a 4-bean chili with a little lean hamburger in it regularly. This is a huge source of protein and fiber. It tastes great and costs hardly anything to make.

3 Bill Medifast { 07.30.09 at 1:26 pm }

It is amazing how much protein you can get without having to spend a fortune. Healthy meals doesn’t mean you have to spend tons of money, you just have to know what to look for and what you need to maintain a stable healthy diet.

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It is now a crazy obsession to build muscles…and quite a healthy one too.

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6 Cognitive Supplement { 08.14.09 at 11:06 pm }

That’s a pretty good list of foods there! Strangely enough, I seem to eat the foods in quantities that nearly exactly parallel that list. However, I do prefer reduced fat or skim milk to whole milk. It’s awesome to know how inexpensive it can be to live healthy! Add some fresh produce and a few complex carbs to that list and you are ready to go!

7 best oblique expert { 09.28.09 at 9:47 am }

The list above is really substantial. All 12 are sure sources for protein. Although the consumption of these should be still in moderation. Proper diet should always be executed. It’s not always about protein but a balanced diet scheme should be formulated according to one’s body needs.

8 Strength { 10.19.09 at 9:25 pm }

I am big on the eggs. they are easy to cook considering i cant cook

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My 2 fav sources of protein are Chicken and eggs. Cheap and easy

12 Canadian Freelancing { 02.10.10 at 7:20 pm }

These really are the best protein in their price ranges. I know my family consumes at least one of them daily.

13 protein to build muscles { 04.20.10 at 8:50 am }

My favorite protein source hands down has to be grilled chicken… Nothing beats it, I could eat that every day. Oh wait, I do :-)

14 The Best Protein Bang for the Buck | Nutrition – Weight loss – Body Building { 05.05.10 at 11:05 pm }

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15 Jason { 08.27.10 at 9:38 am }

What about protein powder. I think that has to be the best choice for the money.

Not sure if beans can be in the number 1 spot. It is not a complete protein.

Chicken and eggs are my 2 go to foods.

16 Sam The Rep Man { 09.23.10 at 11:33 am }

Dude – if only you knew my weekly food bill for Protein rich food sources! Hopefully your article has just saved me a fortune :)

17 Carb Cycling { 06.07.11 at 11:53 am }

The most popular form of post-workout protein was left off the list – whey protein. I am curious what the cost breakdown would be for some popular brands of protein powders.

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