Top 8 Cheap and Healthy Sources of Protein

Natural peanut butter

A plant-based option with a solid dose of protein, versatile for pairing with fruit, oatmeal, or smoothies, and linked to reduced risks of chronic diseases like heart disease and diabetes.


Nutrient-dense and affordable, each large egg contains 6 grams of protein; adding eggs to your diet can aid in weight loss by keeping hunger in check and reducing calorie intake.


A low-priced, plant-based protein source with one cup providing 18 grams of protein; delicious as snacks or in meals like salads and stir-fries, and considered a complete protein source.

Canned Tuna

Affordable method to increase protein intake, with 22 grams of high-quality protein and omega-3 fatty acids per 3-ounce serving. Choose canned light tuna to reduce mercury exposure.

Plain Greek Yogurt

Versatile and cost-effective, with a 100-gram serving providing around 9 grams of protein; look for brands with “live and active cultures” for probiotics, and buy larger containers to save money.

Sunflower Seeds

Small but protein-rich, a one-ounce serving has 6 grams of plant-based protein, vitamin E, and magnesium, and can be used to salads, yogurt parfaits, or as crunchy toppings.

Black Beans

A half-cup portion of these inexpensive plant-based proteins contains 7.6 grams of protein and 7.5 grams of fibre, making them full and great for weight loss. They can be added to chili, soups, and salads.


Packed with protein and important nutrients, one 92-gram can contains 23 grams of protein, plus vitamin D and B12; a great source of natural calcium and an affordable protein choice.

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