But eating protein-rich food doesn’t always have to cost a fortune. There are many alternatives to expensive protein sources like chicken and beef. In this article, you will get more insight into cheaper alternatives. We will also list how many grams of protein there are per 100 grams.
Cheap Protein-Rich Foods
1. Canned Tuna - Canned tuna is an excellent and cheaper alternative to fresh tuna. A can of tuna in water contains about 20 grams of protein per 100 grams.
2. Black Beans - Black beans are another cheap protein source. They contain about 12 grams of protein per 100 grams and are also rich in fiber and carbohydrates.
3. Eggs - Eggs are a cheap and readily available protein source. One egg contains about 6 grams of protein, which means that two eggs provide about 12 grams of protein.
4. Chicken Breast - Chicken breast is usually cheaper than other parts of the chicken. A 100-gram piece of chicken breast contains about 22 grams of protein. If you buy it from Willys or ICA Basic, the price difference can be significant, up to 50%.
5. Quark - Quark is a cheap protein source often used by people who want to lose weight. A 100-gram serving contains about 12 grams of protein.
6. Yogurt - Yogurt is another cheap protein source that can be used as a snack or post-workout. A 100-gram serving contains about 4 grams of protein. However, Greek yogurt usually contains more protein, about 6-7 grams per 100 grams.
7. Milk - Milk is another cheap and readily available protein source. A 100-gram serving contains about 3 grams of protein. Drinking a whole cup (250 ml) gives you about 8 grams of protein.
8. Lentils - Lentils are a cheap protein source containing about 9 grams of protein per 100 grams. They are also rich in fiber and carbohydrates.
9. Tofu - Tofu is a cheap vegetarian protein source containing about 8 grams of protein per 100 grams. It can be used in many dishes as a meat substitute.
10. Chickpeas - Chickpeas are another cheap protein source containing about 19 grams of protein per 100 grams. They are also rich in fiber and carbohydrates and can be used in salads and stews.
As you can see, there are many cheaper alternatives to expensive protein sources. If you just want to eat protein-rich food and don’t care where it comes from, you can eat canned tuna, chicken breast, yogurt, quark, eggs, and milk. But if you want vegetarian options, black beans, lentils, tofu, and chickpeas contain a lot of protein.
It is also important to note that it’s not just about eating protein-rich foods, but also eating a balanced diet that includes enough carbohydrates, fats, vitamins, and minerals. However, if you are a poor student or on a tight budget, it can be difficult to eat a varied diet. That’s why it’s good to have some cheap protein sources as alternatives.
Eating protein-rich foods can also help with weight loss because protein provides a longer feeling of fullness than carbohydrates or fats. If you want to lose weight, it can be a good idea to include protein in every meal.
But one of the best options, according to us, is protein powder. It contains about 25 grams of protein per serving and is probably the cheapest option available.
Calculation Example: If a container has 20 scoops and costs 30 EUR, it means each scoop costs 30/20 = 1.5 EUR. Each scoop costs 1.5 EUR, try to get 25 grams of protein for 1.5 EUR.
Summary
Protein is the most expensive nutrient to consume, but there are some cheaper alternatives. Canned tuna, black beans, eggs, and protein powder are some examples you can try. You can also drink milk, which is easy to consume, containing about 13 grams of protein if you drink a reasonably large glass. It’s not a lot but still good considering how convenient it is. Combine this with protein powder, and you will get about 40 grams of protein, which is a lot.
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