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Cost and Calorie Comparison of Different Sources of Protein

How Much That Protein Is Going to Cost You

by 5

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

FoodNutritionCaloriesProteinHealthy LivingNutritional InfoFood ComparisonCalories In FoodPrice Of Protein

5 Comments

andrennabird andrennabird
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
Such an interesting comparison!
betsycamps betsycamps
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
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
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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