Protein Source Cost Comparison Calculator
Compare the cost per gram of protein from different food sources to find the most budget-friendly high-protein options.
Why Cost Per Gram of Protein Matters Protein is the most expensive macronutrient per calorie. Comparing foods by price alone is misleading — a cheaper food with lower protein density may cost more per gram of protein.
The Formula Total Protein = Weight (oz) × Protein per oz (grams) Cost per Gram of Protein = Price ($) ÷ Total Protein (g) Cost per 30g Serving = Cost per Gram × 30
Reference Protein Densities (approximate) Chicken breast: 7g protein per oz Canned tuna: 6.5g protein per oz Greek yogurt: 4.5g protein per oz Cottage cheese: 3.5g protein per oz Hard-boiled eggs: 3.6g protein per oz (each egg ≈ 6g total) Whey protein powder: 12-14g protein per oz Lentils (cooked): 2.5g protein per oz Beef (85% lean): 5.5g protein per oz Tofu (firm): 2.5g protein per oz Black beans (cooked): 2.3g protein per oz
What Is a Good Price for Protein? Under $0.05 per gram = Excellent (budget champion) $0.05 - $0.10 per gram = Good value $0.10 - $0.20 per gram = Average $0.20 - $0.35 per gram = Expensive Over $0.35 per gram = Premium / specialty
30g of Protein Per Day? Many fitness recommendations suggest 0.7-1g of protein per pound of body weight. For a 180lb person, that is 126-180g of protein per day — requiring multiple protein sources.