(NewsNation) — In the age of people trying to get healthier, protein will always remain a top priority.
Sometimes, though, getting those sources of protein could be an expensive proposition for many people (steak and fish, for example). However, there are a plethora of cheaper choices that can be had that will help increase muscle mass and support weight management.
So what are some of those budget-friendly options for protein?
Natural Peanut Butter
Natural peanut butter is a fantastic source of protein for individuals. Two tablespoons of peanut butter provide close to ten grams of protein.
“Studies have shown that people who include peanuts and peanut butter in their diets are less likely to develop certain chronic diseases like heart disease and diabetes,” said Healthline.com.
As of 2025, the cost of a peanut butter jar averages around $2.50.
Eggs
Those looking for an inexpensive and quick cooking option can turn to eggs.
Offering up to six grams of protein apiece, they boast vitamins, minerals, and healthy fats. Eggs are very affordable, with them ranging from $2-$4.
“Eggs are a complete protein source, containing all essential amino acids, along with important nutrients like choline and vitamin D,” says Dr. Kristin Draayer.
Canned Tuna
Canned tuna is a fantastic source of protein, with some brands only costs a mere $1 for a five-ounce can.
“It’s got 40 grams of protein per can, and a mild flavor that pairs well with lots of ingredients,” according to WebMD.
Tuna is also full of omega-3 amino acids, which can assists a person’s fight with inflammation in the body.
Oats
The hearty option only will run someone $1.30 per pound. Even better, they are much higher in protein than other grains.
Oats contain tons of vitamins and minerals, and are high in fiber that can reduce LDL and total cholestrol.
Black Beans
Black beans have been acknowledged as the most convenient and affordable forms of plant-based protein someone can purchase.
“Black beans are a good source of protein, iron, and fatty acids, particularly if you’re a vegan or vegetarian who avoids animal proteins,” says dietician Dr. Barbie Cervoni.
Ground Turkey
Ground turkey offers 23 ounces of protein in just a three-ounce serving. Varying from $3-7$, the meat is high in Vitamin B and mineral selenium.
Cottage Cheese
Cottage cheese not only has a whopping 24 grams of protein per cup, but it’s the kind type of protein that digest slowly, allowing individuals to feel full longer. One tub only costs $3.