Protein Foods: Ordered by Price per Gram of Protein (GBP)
Understanding the cost efficiency of protein sources can help you make budget-friendly dietary choices. Below is a table listing common protein-rich foods, their approximate protein content per 100 grams, and the average price per gram of protein in GBP, ordered from the least expensive to the most expensive.
| Food | Protein Content<br>(per 100g) | Average Price per Gram of Protein<br>(GBP) |
|---|---|---|
| Lentils (Dry) | 25g | £0.010 |
| Chicken Breast | 31g | £0.016 |
| Peanuts | 25g | £0.020 |
| Eggs | 13g | £0.020 |
| Milk (1%) | 3.4g | £0.020 |
| Turkey Breast | 30g | £0.020 |
| Tuna (Canned) | 24g | £0.025 |
| Whey Protein Powder | 80g | £0.025 |
| Cottage Cheese | 12g | £0.030 |
| Chickpeas (Canned) | 7g | £0.030 |
| Black Beans | 7g | £0.030 |
| Pork Tenderloin | 22g | £0.035 |
| Almonds | 21g | £0.040 |
| Lean Beef | 26g | £0.045 |
| Tofu (Firm) | 8g | £0.050 |
| Greek Yogurt | 10g | £0.050 |
| Tempeh | 19g | £0.060 |
| Quinoa (Cooked) | 4g | £0.060 |
| Salmon | 20g | £0.090 |
Notes:
- Protein Content: Values are approximate and can vary based on specific brands or preparation methods.
- Price Estimates: Prices are averaged and based on typical costs in the United Kingdom as of October 2023. Actual prices may vary depending on location, brand, seasonal availability, and market fluctuations.
- Serving Sizes: Be mindful of portion sizes when calculating your protein intake and food budget.
Understanding the Table
- Most Cost-Effective Options: Foods like lentils (dry), chicken breast, and peanuts offer high protein content at the lowest cost per gram of protein.
- Plant-Based Alternatives: Lentils, peanuts, and beans are budget-friendly plant-based protein sources.
- Higher-Priced Options: Foods like salmon and tempeh are nutritious but come at a higher cost per gram of protein.
Tips for Maximizing Protein Intake on a Budget
- Bulk Purchases: Buy staple items like lentils, beans, and rice in bulk to save money.
- Seasonal and Local Foods: Opt for seasonal produce and locally sourced meats to reduce costs.
- Discounts and Sales: Keep an eye out for discounts, especially on perishable items like meat and dairy.
- Homemade Meals: Preparing meals at home allows for better portion control and cost savings.
- Flexible Meal Planning: Substitute higher-cost proteins with more affordable options when possible.
Conclusion
By selecting protein sources that offer the best value for your money, you can maintain a high-protein diet without straining your budget. Use this table as a guide to make cost-effective choices that align with your nutritional needs and weight loss goals.