Myth 2 of 3
Is the cheapest protein the best deal?
Cost per gram of protein and calories per gram of protein rank foods very differently. Taste, prep time and your diet matter too; this page covers the two numbers.
Here is a fact that breaks most "cheapest protein" lists: at US average prices, dry pasta is cheaper per gram of protein than eggs.
Dry pasta, 30 g protein
$0.70
and 854 kcal
Eggs, 30 g protein
$0.90
and 342 kcal
Pasta brings protein with far more calories than lean meat or eggs. It is cheap per calorie, and the protein comes along. Rank by cost alone and bread, rice and pasta float up the list for the same reason.
Both numbers, side by side
| Food, as bought | Cost per 30 g protein | kcal per 30 g protein |
|---|---|---|
| Dried beans (pinto), dry | $0.50 | 486 |
| Pasta, dry | $0.70 | 854 |
| Milk, 1% | $0.85 | 374 |
| Eggs, large | $0.90 | 342 |
| Chicken legs, bone-in* | $0.96 | 392 |
| White rice, dry | $1.03 | 1,536 |
| Milk, whole | $1.03 | 581 |
| Chicken breast, boneless | $1.23 | 160 |
| White bread | $1.36 | 902 |
| Whole chicken, meat only | $1.43 | 167 |
| Cheddar cheese | $1.73 | 529 |
| Ground beef 80/20 | $2.67 | 444 |
| Ground beef 93/7 | $2.72 | 219 |
*Edible share of bone-in legs is our estimate (70%). Prices: BLS U.S. city average, August 2026. Protein and kcal: USDA FoodData Central, SR Legacy.
How to read it
- Want more protein without many more calories? Read the right column first. Chicken breast (160), whole chicken (167) and lean beef (219) lead.
- Calories are not a concern, the budget is? Beans, milk and eggs give the most protein per dollar, without the pasta-level calories.
- A starting point: mix foods from both lists, then check portions and totals.
US averages hide big differences between stores and countries. The free calculator runs the same math on your own prices, in any currency.
Sources
- US Bureau of Labor Statistics, Average Price Data, U.S. city average, August 2026, downloaded October 8, 2026. Example series: eggs APU0000708111. Series listed on the calculator page.
- USDA FoodData Central, SR Legacy (April 2018): pasta dry 169736, eggs 171287, pinto beans 175199, milk 1% 170872, chicken breast 171077. Other IDs are listed on the calculator page. Cost per 30 g protein = price / grams of protein in the unit x 30.