Staying Fit & Healthy

5 High Quality and Affordable Sources of Protein

Protein is one of the most important nutrients the human body needs. The benefits of protein to the human body are myriad and lack of it can lead to a wide range of problems. While some proteinous foods are out of reach of many, there are numerous sources of protein that are affordable. 

Peanut butter

20 grams of peanut butter contains 5 grams of protein and 400 grams of it sells at about $3 on average. Making it one of the most affordable sources of protein. Most peanut butter often has sweetening and preservative ingredients added in. Popular demand in recent years has made all-natural peanut butter equally available. Peanut butter’s affordability is further enhanced by the fact that it’s tasty and can be used in many ways. Going equally well with sandwiches as with smoothies. Additionally, research has shown that a diet including peanut butter is helpful in preventing heart disease and diabetes. 


Eggs are perhaps the easiest-to-get source of protein around, especially for those who keep chickens as pets. The grocery store variety is also quite cheap at $3 to $5 per dozen depending on where you’re buying from. Eggs are popular with athletes and bodybuilders, some of who eat it raw. This is due to the abundance of nutrients such as minerals, vitamins, and fats that it contains. Many health experts often advise parents to include eggs in their kids’ diet primarily for the estimated 6 grams of protein present in a single egg. But also because eggs help to regulate hunger and cravings by inhibiting ghrelin, the hormone that stimulates hunger. Those looking to lose weight can also benefit from this feature of eggs as it leads to less calorie consumption.  

Canned tuna

Fish, in general, is a delicious source of protein but most varieties are a bit too expensive for the average person to afford regularly. Canned tuna’s popularity is therefore not surprising considering how cheap and protein-rich it is. 100 grams of canned tuna contains a whopping 30 grams of protein and costs less than $1!  Besides protein, canned tuna is also rich in fatty acids that can help combat congestion of the blood vessels. 

However, as canned tuna is not very effective in satisfying hunger, being low in calories, one might need to eat a lot of it in order to feel full. However, this should be avoided because canned tuna contains high quantities of mercury which is dangerous in the body. Those who particularly love canned tuna should always go for the types made with small fish as those contain significantly less mercury. 

Greek yogurt

Yogurt is a tasty dessert beloved by kids and adults alike. While yogurt is generally a good source of protein, no regular yogurt contains as much as the 10 grams of protein present per 100 grams of greek yogurt. In addition to being cheap, at less than $5 for 500 grams, greek yogurt can also be enjoyed in several ways. It can be used in baking, as a dipping sauce, and in smoothies. There are different types of greek yogurt available on the market. The plain kind is good for those looking to cut sugar out of their diets. Some other brands contain healthy probiotics that can help with weight loss. 


A liter of milk will set you back no more than $2 while giving you up to 30 grams of protein and other vitamins and minerals such as calcium and potassium. Milk, a staple in most households, is probably the most easily identifiable source of protein. Whole milk is particularly effective for weight gain and building muscle due to its high calorie content. Recent research has found that drinking milk regularly helps lower blood pressure, improve eyesight, and relieve stress. What’s more, there are different kinds of milk with varying levels of fat and calories. You can decide which suits you best without compromising on the health benefits. 

Increasing your protein intake doesn’t always imply damage to your wallet as many protein-rich foods are affordable and adaptable to any kind of diet. At any rate, the health benefits of protein are too numerous to ignore even if a deficiency didn’t cause so many medical issues. Take advantage of these cheap options and make protein a regular part of your meals.