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Cost and Calorie Comparison of Different Sources of Protein

How Much That Protein Is Going to Cost You

In a recent post, I mentioned that I always choose Greek yogurt over regular since the protein amount in the Greek variety is almost tripled. Yes, Greek yogurt is a little pricier, but I feel like I am getting more protein bang for my buck. This yogurt comparison inspired me to investigate other forms of protein and how their prices compare. I collated my findings in this handy chart, basing the food amount on how much you would need to reach five grams of protein. The prices come from my grocery bill; I live in Vermont, so prices may vary in your neck of the woods.

Food Portion Size Calories Fat (g) Protein (g) Price
Cooked ground beef 3/4 oz. 35 1.3 5.5 $.37
Roasted chicken 2/3 oz. 28 .6 5.3 $.37
Salmon 4/5 oz. 47 2.8 5 $.70
Cheddar cheese 3/4 oz. 85 7 5.2 $.28

To see the rest of the list keep reading.

Food Portion Size Calories Fat (g) Protein (g) Price
Cottage cheese 1.5 oz. 31 .4 5.3 $.28
Organic creamy
peanut butter
1 1/3 tbsp. 125 11.2 5.3 $.19
Vanilla Oikos
Greek yogurt
Half a 5.3
oz. container
55 0 5.5 $.85
Stonyfield Farm Fat-Free
Vanilla yogurt
4.5 oz. 98 0 5.3
Organic skim milk 2/3 cup 59 0 5.3 $.69
Silk Vanilla Soymilk 7 oz. 86 3 5.2 $.42
Gardenburger Garden
Vegan veggie burger
Half a patty 40 .5 4.5 $.46
Nasoya Organic
Extra Firm Tofu
1.75 oz. 50 2.5 5 $.41
Lightlife Soy Tempeh 1 oz. 58 2 5.5 $.54
Uncooked quinoa 1.5 oz. 130 2.2 5 $1.45
Organic canned
black beans
1/3 cup 73 .7 4.7 $.75
Hummus 4.5 tbsp. 105 6 5 $.84
Around The Web
Join The Conversation
andrennabird andrennabird 5 years
Nice breakdown! I'm trying to get enough protein in my diet, while staying within my calorie range so this is very helpful.
Angelica-Marden Angelica-Marden 5 years
Such an interesting comparison!
betsycamps betsycamps 5 years
it would be great if grams of carbs was included as well, for those who have to be on high protein - low carb diet.
Jenny-Sugar Jenny-Sugar 5 years
I'm a vegetarian, so it actually surprises me that the veggie sources aren't necessarily the cheapest.
Gabriela-Une-Vie-Saine Gabriela-Une-Vie-Saine 5 years
I've been trying to incorporate more vegetarian protein in my diet, so this is actually really really interesting to me. Bookmarking for future reference!
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