Best Protein Sources Ranked by Quality, Cost, and Convenience

How we ranked protein sources

We evaluated 20 common protein sources on four criteria:

1. Biological value: How efficiently your body uses the protein
2. Leucine content: The amino acid that triggers muscle protein synthesis
3. Cost per gram of protein: Budget-friendliness
4. Convenience: How easy it is to prepare and consume

The rankings

Tier 1: Elite (highest quality + good value)

Source	Protein/100g	Leucine	Cost/gram	Notes

---	---	---	---	---

Chicken breast	31g	2.4g	$0.04	Gold standard: lean, versatile, cheap

Eggs	13g	0.9g	$0.05	Perfect amino acid profile, highly bioavailable

Greek yogurt (nonfat)	10g	0.8g	$0.06	Convenient, contains casein for sustained release

Whey protein	25g/scoop	2.8g	$0.03	Highest biological value, most convenient

Tier 2: Excellent (high quality or great value)

Source	Protein/100g	Leucine	Cost/gram	Notes

---	---	---	---	---

Tuna (canned)	26g	2.0g	$0.04	Shelf-stable, portable

Cottage cheese	11g	1.0g	$0.04	Slow-digesting casein, great before bed

Lean ground beef (90%)	26g	2.1g	$0.06	Rich in iron and B12

Salmon	20g	1.5g	$0.15	Omega-3 bonus, but pricier

Lentils	9g	0.7g	$0.02	Cheapest protein source, high fiber

Tier 3: Good (with caveats)

Source	Protein/100g	Leucine	Cost/gram	Notes

---	---	---	---	---

Tofu (firm)	17g	1.0g	$0.05	Best plant protein, complete amino acid profile

Tempeh	20g	1.2g	$0.06	Fermented, gut-friendly

Almonds	21g	1.5g	$0.12	High calorie, eat in moderation

Pork tenderloin	26g	2.0g	$0.05	Very lean, often overlooked

Turkey breast	30g	2.3g	$0.05	Similar to chicken, slightly leaner

The budget protein strategy

If cost is your primary concern, here's the cheapest way to hit 150g of protein per day:

• 1 cup Greek yogurt: 10g ($0.50)
• 2 eggs: 12g ($0.40)
• 200g chicken breast: 62g ($1.60)
• 1 cup lentils: 18g ($0.30)
• 1 scoop whey protein: 25g ($0.75)
• 100g cottage cheese: 11g ($0.40)
• 2 slices whole wheat bread: 8g ($0.20)

Total: 146g protein for $4.15, under $5/day for more than enough protein for most people.