Free tool
Protein per dollar calculator
What 30 g of protein costs, and the calories that come with it. US averages to start; type your own prices in any currency.
Calculator
Loading the calculator. If nothing appears, the same ranking at US prices is in this article.
| Food | Your price | Cost per 30 g protein | kcal per 30 g protein |
|---|
Prefilled with US city average prices in US dollars, August 2026 (BLS). What you type is saved in this browser only (if it allows saving), separately for each currency symbol.
Want your prices turned into a 7-day plan with a shopping list and a check step? See the kit's worked example.
How it works
Cost per 30 g protein = price / grams of protein in the unit x 30. Grams of protein in the unit = unit weight x edible share x protein per 100 g / 100.
kcal per 30 g protein = 30 / protein per 100 g x kcal per 100 g. It does not depend on price, so it works anywhere.
Things to know
- Weights are as sold: dry beans, pasta, rice and oats are dry; meat is raw; canned foods are drained.
- Whole chicken: USDA says 1 lb ready-to-cook chicken gives 197 g of meat, so we count only that.
- Chicken legs: no USDA yield in our dataset, so we assume 70% is edible. That row is marked "estimate".
- BLS series are broad. "Dried beans" covers any type (we used pinto). "Low-fat milk" mixes 1%, 2% and skim (we used 1%). Ground beef fat levels are our match to USDA 80/20 and 93/7.
- US averages hide big differences between stores and cities. Your own prices are the point of this tool.
- Milk per liter uses 1,031 g (USDA: 1 cup = 244 g).
This tool is general information, not nutrition advice. If you have a medical condition, check your protein target with a doctor or dietitian.
Sources
- USDA FoodData Central, SR Legacy (April 2018 release). Each FDC ID under a food in the table links to its USDA record.
- US Bureau of Labor Statistics, Average Price Data, U.S. city average, August 2026, downloaded October 8, 2026. Series: eggs APU0000708111, chicken breast APU0000FF1101, whole chicken APU0000706111, chicken legs APU0000706212, ground beef APU0000703112, lean ground beef APU0000703113, dried beans APU0000714233, low-fat milk APU0000FJ1101, whole milk APU0000709112, cheddar APU0000710212, pasta APU0000701322, white bread APU0000702111, rice APU0000701312.
- USDA FoodData Central SR Legacy portion weights: 1 large egg 50 g, 1 cup milk 244 g, meat from 1 lb ready-to-cook chicken 197 g (FDC 171052).