Eggs, canned fish, Greek yogurt, and legumes deliver the most complete, bioavailable protein at the lowest cost per gram. Expensive protein powders and fancy "functional" bars usually aren't necessary — and often come with a lot of added junk.
If you've been anywhere near social media lately, you've gotten the memo: protein is the macronutrient of the moment. And honestly? The hype is largely justified. Adequate protein intake supports muscle maintenance, keeps you full longer, helps stabilize blood sugar, and plays a role in everything from immune function to healthy hair.
But the way some people talk about it, you'd think you need a $60 tub of "ultra-premium whey isolate with BCAAs and digestive enzymes" just to survive the week. You don't. Whole-food protein sources outperform most supplements in almost every meaningful way — absorption, satiety, micronutrient density, and price.
Here's the practical breakdown:
Eggs remain the gold standard. Egg protein is so well-absorbed that scientists literally use it as the reference point (a "biological value" of 100) against which other proteins are measured. One large egg delivers about 6 grams of protein, plus choline, vitamin D, B12, and lutein — for roughly 15–20 cents. You're not beating that.
Canned fish (tuna, sardines, salmon) is the underrated MVP of the protein world. A can of tuna runs about $1.50 and packs 25–30g of complete protein, omega-3s, and selenium. Sardines specifically are off the charts nutritionally and one of the most sustainable seafood choices available.
Greek yogurt and cottage cheese have had a well-deserved renaissance. Both are rich in casein protein (slower-digesting, great for satiety), calcium, and probiotics if you choose live-culture versions. Pro tip: plain, full-fat versions tend to have less sugar and more staying power than the flavored "lite" varieties.
Legumes — beans, lentils, chickpeas — are often dismissed as "incomplete" proteins, but that distinction matters a lot less than the internet makes it seem. Eat a reasonably varied diet and you're covered. And legumes come with a fiber bonus (most Americans get far too little), plus iron, folate, and a price tag that makes everything else look expensive.
As for protein powders? Convenient, not inherently bad — but the marketing-to-nutrition ratio is sky-high in that category. If you're using a basic whey or pea protein to fill a genuine gap, fine. But it's a supplement, not a food group.