Stretching Your Grocery Dollar with Protein: Eggs, Legumes, and More

A single large egg contains about 6 grams of complete protein along with choline, vitamin D, B12, and selenium. Per gram of protein, eggs are consistently among the least expensive options in any US grocery store, and they stay usable for several weeks when refrigerated properly.

Eggs are one of the few non-supplement sources of choline, a nutrient many Americans do not get enough of and one that supports brain and liver function. The protein in eggs is also highly bioavailable, meaning the body absorbs and uses it efficiently.

A one-pound bag of dried lentils typically costs under two dollars and yields roughly ten servings. Each cooked half-cup supplies around 9 grams of protein plus about 8 grams of fiber. Lentils also provide iron, folate, and potassium.

Unlike most dried beans, lentils require no soaking and cook in 20 to 30 minutes, making them practical for weeknight meals. Red lentils break down into a thick puree, useful for soups and dals. Green and brown lentils hold their shape and work well in salads and grain bowls. For a broader look at nutrient density in affordable foods, see nutrient density and budget eating.

Canned tuna provides about 20 to 25 grams of protein per drained can, and sardines packed in water or olive oil deliver a similar amount along with calcium (from the soft, edible bones) and omega-3 fatty acids. Both are shelf-stable, require no cooking, and are available at virtually every US grocery store.

Sardines are particularly high in EPA and DHA, the omega-3 fats associated with cardiovascular and brain health. Because sardines are small and short-lived, they accumulate less mercury than larger fish, making them a reasonable choice for regular consumption. Pregnant individuals should follow current FDA and EPA guidance on fish intake rather than general recommendations.

Dried beans cost significantly less per serving than canned beans and have an identical nutritional profile once cooked. A cooked half-cup of black beans provides about 7 to 8 grams of protein and 7 grams of fiber. Chickpeas, pinto beans, and kidney beans fall in a similar range.

Beans require soaking (usually 6 to 8 hours) and a longer cook time than lentils, but a large batch can be cooked once and stored in the refrigerator for up to five days or frozen in portions. This makes cost-effective batch cooking straightforward. Chickpeas in particular are flexible: they work in hummus, roasted as a snack, or added to soups and grain dishes. Try them in budget-friendly dips that feed a crowd.

A 14- to 16-ounce block of firm tofu provides roughly 30 to 35 grams of protein total and typically costs between one and three dollars depending on the store. Tofu is a complete protein, meaning it contains all nine essential amino acids, which is relatively rare among plant-based foods.

Calcium-set tofu also supplies meaningful amounts of calcium per serving, comparable to a small glass of milk. Pressing firm tofu before cooking removes excess moisture and allows it to brown and absorb marinades more effectively. Silken tofu has a softer texture and works in blended applications like smoothies or creamy sauces rather than sauteed dishes.

A standard 5.3-ounce container of plain Greek yogurt contains 15 to 17 grams of protein. Larger tubs cost less per ounce and are more economical for families using it regularly. Greek yogurt also provides calcium, B12, and live cultures (probiotics), though the health effects of probiotics in yogurt are still an area of ongoing research rather than settled consensus.

Plain varieties contain far less added sugar than flavored options and can serve as a sour cream substitute in cooking, a base for dips and dressings, or a protein addition to smoothies. Choosing plain yogurt and adding fresh or frozen fruit keeps sugar intake low without the cost premium of flavored products.