Protein per dollar
How many grams of protein $1 buys, for 58 grocery foods where protein is a real part of the calories. US average prices for September 2026, times USDA protein per 100 g.
| # | Food | Protein per $1 | 30 g protein costs | US average price | Protein per 100 g |
|---|---|---|---|---|---|
| 1 | Dried black beans Beans, lentils and tofu | 59 g | $0.51 | $1.67 per lb US avg Sep 2026 | 21.6 g |
| 2 | Dried chickpeas Beans, lentils and tofu | 56 g | $0.54 | $1.67 per lb US avg Sep 2026 | 20.5 g |
| 3 | Whey protein isolate Protein powder | 49 g | $0.61 | $1.82 per 100 g US avg 2017–18, adjusted | 89.3 g |
| 4 | Casein protein Protein powder | 44 g | $0.69 | $1.82 per 100 g US avg 2017–18, adjusted | 79.2 g |
| 5 | Chicken drumsticks Meat and poultry | 34 g | $0.89 | $1.74 per lb US avg Sep 2026 | 18.4 g |
| 6 | Eggs (large) Eggs and dairy | 33 g | $0.92 | $2.27 per dozen US avg Sep 2026 | 12.4 g |
| 7 | Whole chicken Meat and poultry | 28 g | $1.08 | $2.06 per lb US avg Sep 2026 | 18.6 g |
| 8 | Chicken breast (boneless) Meat and poultry | 24 g | $1.24 | $4.20 per lb US avg Sep 2026 | 22.5 g |
| 9 | Kidney beans Beans, lentils and tofu | 24 g | $1.24 | $0.33 per 100 g US avg 2017–18, adjusted | 8.0 g |
| 10 | Pork chops Meat and poultry | 23 g | $1.32 | $4.55 per lb US avg Sep 2026 | 22.8 g |
| 11 | Cannellini beans Beans, lentils and tofu | 22 g | $1.35 | $0.32 per 100 g US avg 2017–18, adjusted | 7.0 g |
| 12 | Pumpkin seeds Nuts and seeds | 21 g | $1.42 | $1.43 per 100 g US avg 2017–18, adjusted | 30.2 g |
| 13 | Boneless skinless chicken thighs Meat and poultry | 21 g | $1.45 | $0.90 per 100 g US avg 2017–18, adjusted | 18.6 g |
| 14 | Egg whites Eggs and dairy | 19 g | $1.58 | $0.56 per 100 g US avg 2017–18, adjusted | 10.7 g |
| 15 | Reduced-fat cheddar Eggs and dairy | 19 g | $1.60 | $1.46 per 100 g US avg 2017–18, adjusted | 27.4 g |
| 16 | 2% cottage cheese Eggs and dairy | 18 g | $1.66 | $0.61 per 100 g US avg 2017–18, adjusted | 11.0 g |
| 17 | Part-skim mozzarella Eggs and dairy | 18 g | $1.68 | $1.32 per 100 g US avg 2017–18, adjusted | 23.7 g |
| 18 | Black beans Beans, lentils and tofu | 18 g | $1.70 | $0.39 per 100 g US avg 2017–18, adjusted | 6.9 g |
| 19 | Part-skim ricotta Eggs and dairy | 18 g | $1.70 | $0.65 per 100 g US avg 2017–18, adjusted | 11.4 g |
| 20 | Chickpeas Beans, lentils and tofu | 17 g | $1.72 | $0.40 per 100 g US avg 2017–18, adjusted | 7.0 g |
| 21 | Cheddar Eggs and dairy | 17 g | $1.74 | $6.13 per lb US avg Sep 2026 | 23.3 g |
| 22 | Queso fresco Eggs and dairy | 16 g | $1.84 | $1.16 per 100 g US avg 2017–18, adjusted | 18.9 g |
| 23 | Lentils Beans, lentils and tofu | 15 g | $2.01 | $1.65 per 100 g US avg 2017–18, adjusted | 24.6 g |
| 24 | Provolone Eggs and dairy | 15 g | $2.07 | $1.76 per 100 g US avg 2017–18, adjusted | 25.6 g |
| 25 | Reduced-fat monterey jack Eggs and dairy | 14 g | $2.07 | $1.95 per 100 g US avg 2017–18, adjusted | 28.2 g |
| 26 | Cotija Eggs and dairy | 14 g | $2.07 | $1.64 per 100 g US avg 2017–18, adjusted | 23.8 g |
| 27 | Pork tenderloin Meat and poultry | 14 g | $2.15 | $1.55 per 100 g US avg 2017–18, adjusted | 21.6 g |
| 28 | Boneless ham Meat and poultry | 14 g | $2.17 | $5.45 per lb US avg Sep 2026 | 16.6 g |
| 29 | Nonfat greek yogurt Eggs and dairy | 14 g | $2.19 | $0.75 per 100 g US avg 2017–18, adjusted | 10.3 g |
| 30 | Ground chicken Meat and poultry | 14 g | $2.20 | $1.28 per 100 g US avg 2017–18, adjusted | 17.4 g |
| 31 | Swiss cheese Eggs and dairy | 14 g | $2.21 | $1.99 per 100 g US avg 2017–18, adjusted | 27.0 g |
| 32 | 93/7 ground turkey Meat and poultry | 14 g | $2.21 | $1.28 per 100 g US avg 2017–18, adjusted | 17.3 g |
| 33 | 2% greek yogurt Eggs and dairy | 13 g | $2.27 | $0.75 per 100 g US avg 2017–18, adjusted | 9.9 g |
| 34 | Chicken sausage Meat and poultry | 13 g | $2.28 | $1.50 per 100 g US avg 2017–18, adjusted | 19.6 g |
| 35 | Edamame Beans, lentils and tofu | 13 g | $2.31 | $0.87 per 100 g US avg 2017–18, adjusted | 11.2 g |
| 36 | Parmesan Eggs and dairy | 12 g | $2.41 | $2.38 per 100 g US avg 2017–18, adjusted | 29.6 g |
| 37 | 85/15 ground beef Meat and poultry | 12 g | $2.42 | $6.79 per lb US avg Sep 2026 | 18.6 g |
| 38 | Extra-firm tofu Beans, lentils and tofu | 12 g | $2.42 | $0.81 per 100 g US avg 2017–18, adjusted | 10.0 g |
| 39 | 80/20 ground beef Meat and poultry | 12 g | $2.57 | $6.79 per lb US avg Sep 2026 | 17.5 g |
| 40 | Beef stew meat Meat and poultry | 12 g | $2.59 | $8.53 per lb US avg Sep 2026 | 21.8 g |
| 41 | 95% lean ground beef Meat and poultry | 11 g | $2.61 | $8.46 per lb US avg Sep 2026 | 21.4 g |
| 42 | 93/7 ground beef Meat and poultry | 11 g | $2.68 | $8.46 per lb US avg Sep 2026 | 20.9 g |
| 43 | Turkey breakfast sausage Meat and poultry | 11 g | $2.69 | $1.50 per 100 g US avg 2017–18, adjusted | 16.7 g |
| 44 | Round steak Meat and poultry | 11 g | $2.76 | $9.84 per lb US avg Sep 2026 | 23.6 g |
| 45 | Canned tuna Seafood | 11 g | $2.82 | $1.78 per 100 g US avg 2017–18, adjusted | 19.0 g |
| 46 | 90/10 ground beef Meat and poultry | 9.8 g | $3.07 | $8.46 per lb US avg Sep 2026 | 18.2 g |
| 47 | Frozen peas Beans, lentils and tofu | 9.4 g | $3.19 | $0.56 per 100 g US avg 2017–18, adjusted | 5.2 g |
| 48 | Flank steak Meat and poultry | 9.2 g | $3.26 | $2.19 per 100 g US avg 2017–18, adjusted | 20.1 g |
| 49 | Chuck roast Meat and poultry | 9.1 g | $3.30 | $9.19 per lb US avg Sep 2026 | 18.4 g |
| 50 | Cod Seafood | 8.0 g | $3.75 | $2.01 per 100 g US avg 2017–18, adjusted | 16.1 g |
| 51 | Deli turkey Meat and poultry | 8.0 g | $3.75 | $1.85 per 100 g US avg 2017–18, adjusted | 14.8 g |
| 52 | Feta Eggs and dairy | 7.8 g | $3.83 | $2.51 per 100 g US avg 2017–18, adjusted | 19.7 g |
| 53 | Salmon Seafood | 7.3 g | $4.10 | $2.79 per 100 g US avg 2017–18, adjusted | 20.4 g |
| 54 | Sirloin steak Meat and poultry | 7.1 g | $4.24 | $14.11 per lb US avg Sep 2026 | 22.0 g |
| 55 | Turkey bacon Meat and poultry | 6.7 g | $4.45 | $4.37 per 100 g US avg 2017–18, adjusted | 29.5 g |
| 56 | Bacon Meat and poultry | 6.6 g | $4.54 | $6.76 per lb US avg Sep 2026 | 33.9 g |
| 57 | Shrimp Seafood | 5.1 g | $5.86 | $3.04 per 100 g US avg 2017–18, adjusted | 15.6 g |
| 58 | Crab meat Seafood | 1.7 g | $17.72 | $10.56 per 100 g US avg 2017–18, adjusted | 17.9 g |
Prices: BLS Average Price Data (U.S. city average) or USDA ERS Purchase to Plate 2017–18, adjusted. Protein: USDA FoodData Central. Download the table (CSV)
How this is worked out
The same price book the app uses to cost every recipe.
- Protein per $1 is protein per 100 g of the food (USDA FoodData Central) divided by its price per 100 g.
- Prices are US city averages from the Bureau of Labor Statistics for September 2026 where BLS publishes the item. Everything else uses USDA ERS Purchase to Plate national average prices (2017–18), adjusted to September 2026 with the BLS consumer price index for that food group.
- Edible part only. Bone-in chicken is priced per edible gram (bones and skin removed), using a stated edible share. Bacon is counted cooked, because a raw pound cooks down to under a third of its weight.
- Left out: foods with no price series of their own (for example skyr, which the app prices as Greek yogurt) and packaged specialty items, because a stand-in price would flatter them.
- What it leaves out: sales, store brands, waste and protein quality. Your store will differ. Use the calculator with your own price.
Staples that add protein
Bread, pasta, rice, oats, nuts and the like. Cheap protein on paper, but most of their calories come from carbs or fat, so they're listed separately.
| Food | Protein per $1 | 30 g protein costs | US average price | Protein per 100 g |
|---|---|---|---|---|
| Bread flour Other | 100 g | $0.30 | $0.55 per lb US avg Sep 2026 | 12.0 g |
| All-purpose flour Other | 86 g | $0.35 | $0.55 per lb US avg Sep 2026 | 10.3 g |
| Pasta Other | 50 g | $0.60 | $1.38 per lb US avg Sep 2026 | 15.1 g |
| Peanut butter Other | 32 g | $0.93 | $0.69 per 100 g US avg 2017–18, adjusted | 22.2 g |
| Peanuts Nuts and seeds | 30 g | $1.01 | $0.82 per 100 g US avg 2017–18, adjusted | 24.4 g |
| White rice Other | 29 g | $1.04 | $1.12 per lb US avg Sep 2026 | 7.1 g |
| Egg yolks Eggs and dairy | 29 g | $1.04 | $0.56 per 100 g US avg 2017–18, adjusted | 16.2 g |
| Rolled oats Other | 26 g | $1.17 | $0.51 per 100 g US avg 2017–18, adjusted | 13.2 g |
| White bread Other | 22 g | $1.37 | $1.83 per lb US avg Sep 2026 | 8.8 g |
| Corn tortillas Other | 22 g | $1.38 | $0.26 per 100 g US avg 2017–18, adjusted | 5.7 g |
| American cheese Eggs and dairy | 17 g | $1.74 | $4.74 per lb US avg Sep 2026 | 18.0 g |
| Sweetened condensed milk Other | 17 g | $1.74 | $0.46 per 100 g US avg 2017–18, adjusted | 7.9 g |
| Hamburger buns Other | 16 g | $1.85 | $0.60 per 100 g US avg 2017–18, adjusted | 9.8 g |
| French bread Other | 14 g | $2.09 | $0.75 per 100 g US avg 2017–18, adjusted | 10.8 g |
| Breadcrumbs Other | 14 g | $2.13 | $0.95 per 100 g US avg 2017–18, adjusted | 13.3 g |
| Flour tortillas Other | 13 g | $2.31 | $0.63 per 100 g US avg 2017–18, adjusted | 8.2 g |
| Sushi rice Other | 12 g | $2.45 | $0.54 per 100 g US avg 2017–18, adjusted | 6.6 g |
| Grits Other | 12 g | $2.57 | $0.65 per 100 g US avg 2017–18, adjusted | 7.7 g |
| Hoagie rolls Other | 11 g | $2.65 | $0.87 per 100 g US avg 2017–18, adjusted | 9.9 g |
| Slider buns Other | 11 g | $2.72 | $0.89 per 100 g US avg 2017–18, adjusted | 9.8 g |
| Cornmeal Other | 11 g | $2.78 | $0.66 per 100 g US avg 2017–18, adjusted | 7.1 g |
| Pita Other | 11 g | $2.80 | $0.85 per 100 g US avg 2017–18, adjusted | 9.1 g |
| Sticky rice Other | 10 g | $2.86 | $0.65 per 100 g US avg 2017–18, adjusted | 6.8 g |
| 70/30 ground beef Meat and poultry | 9.6 g | $3.13 | $6.79 per lb US avg Sep 2026 | 14.3 g |
| Rye bread Other | 9.3 g | $3.23 | $0.91 per 100 g US avg 2017–18, adjusted | 8.5 g |
| Neufchâtel Eggs and dairy | 8.7 g | $3.44 | $1.05 per 100 g US avg 2017–18, adjusted | 9.2 g |
| Almonds Nuts and seeds | 8.1 g | $3.68 | $2.60 per 100 g US avg 2017–18, adjusted | 21.1 g |
| Egg noodles Other | 6.7 g | $4.45 | $2.10 per 100 g US avg 2017–18, adjusted | 14.2 g |
| Walnuts Nuts and seeds | 6.5 g | $4.62 | $2.34 per 100 g US avg 2017–18, adjusted | 15.2 g |
| Couscous Other | 6.0 g | $4.96 | $2.11 per 100 g US avg 2017–18, adjusted | 12.8 g |
| Pistachios Nuts and seeds | 5.8 g | $5.17 | $3.48 per 100 g US avg 2017–18, adjusted | 20.2 g |
| Rice noodles Other | 5.3 g | $5.68 | $1.13 per 100 g US avg 2017–18, adjusted | 6.0 g |
| Hummus Meat and poultry | 4.8 g | $6.31 | $1.55 per 100 g US avg 2017–18, adjusted | 7.3 g |
| Cashews Nuts and seeds | 4.5 g | $6.61 | $3.38 per 100 g US avg 2017–18, adjusted | 15.3 g |
| Sesame seeds Nuts and seeds | 3.0 g | $10.03 | $5.93 per 100 g US avg 2017–18, adjusted | 17.7 g |
Check your own price
Type what your store charges and the protein on the label.
Questions
Which grocery protein gives the most protein per dollar?
At US average prices for September 2026: dried black beans (about 59 g per $1), dried chickpeas (about 56 g per $1) and whey protein isolate (about 49 g per $1).
Is chicken breast or lean ground beef cheaper per gram of protein?
Chicken breast: about 24 g of protein per $1 ($4.20 per lb). 93/7 ground beef: about 11 g per $1 ($8.46 per lb). Both are US averages for September 2026.
How much protein per dollar do eggs give?
About 33 g of protein per $1 at $2.27 per dozen (US average, September 2026), using 12.4 g of protein per 100 g of whole egg.
How is protein per dollar calculated?
Protein per 100 g from USDA FoodData Central, divided by the price per 100 g from BLS or USDA ERS average prices. Bone-in cuts are priced per edible gram.