The best protein sources deliver a high amount of protein per serving without excess calories or cost. A typical adult needs at least 0.36 grams of protein per pound of body weight daily, which works out to roughly 53 grams for a sedentary 140-pound person. Most people can hit that target easily by mixing a few reliable sources throughout the day. Here’s what delivers the most protein for your effort and money.
Meat, Poultry, and Fish
Animal proteins are among the most concentrated sources available. A piece of chicken, beef, pork, or turkey roughly the size of a deck of cards (about 3 ounces) provides around 21 grams of protein. Fish delivers the same amount per ounce. Ground turkey is particularly efficient, packing 23 grams into a 3-ounce serving.
Canned fish is worth singling out. A single can of sardines (3.75 ounces) contains about 23 grams of protein and costs around $2. Canned tuna delivers 22 grams in a 3-ounce serving for roughly $1 per can, making it one of the cheapest protein options available. Canned salmon runs about $3.60 per can and provides 17 grams per 3-ounce serving. These are shelf-stable, require no cooking, and work well for quick meals.
Beef jerky is surprisingly protein-dense: a single ounce of dried jerky contains 10 to 15 grams, though the per-gram cost is higher than fresh meat.
Eggs and Dairy
One large egg provides 6 grams of protein at a cost of roughly 17 to 33 cents, depending on current prices. Three eggs at breakfast gets you to 18 grams before you’ve left the house.
Among dairy products, cottage cheese and Greek yogurt stand out. Full-fat cottage cheese delivers about 11.5 grams of protein per 100-gram serving, while full-fat Greek yogurt provides 8.7 grams in the same amount, with nearly identical fat content. A full cup of cottage cheese hits 23 grams. Nonfat Greek yogurt is slightly higher in protein, ranging from 12 to 18 grams per 5-ounce container depending on the brand. A cup of milk adds 8 grams, and ultra-filtered milk bumps that to 13 grams per cup.
Hard cheeses like cheddar deliver about 7 grams per ounce, though they come with more calories from fat than leaner dairy options.
Legumes, Beans, and Lentils
For plant-based eating, legumes are the workhorses. Lentils provide 18 grams of protein per cooked cup and cost about $1.50 per pound dry. A half-cup of cooked lentils gives you 9 grams. Most beans, including black beans, kidney beans, and chickpeas, land around 15 grams per cooked cup. Canned black beans run about $1 per can.
Edamame (young soybeans) is particularly strong at 18 grams per cup of shelled beans, and a 12-ounce bag costs roughly $2. Soybeans are one of the few plant proteins considered “complete,” meaning they contain all the essential amino acids your body can’t make on its own. Green peas are another solid option at 9 grams per cooked cup.
One practical note: cooking legumes and grains significantly improves how well your body absorbs their protein. Heat deactivates compounds these foods naturally produce that resist digestion. Canned beans are already cooked and work just as well.
Soy Products and Meat Alternatives
Soy-based foods rank among the highest plant protein sources. Tempeh delivers about 20 grams per 3.5-ounce serving, while tofu provides 12 to 17 grams in the same portion. Both are complete proteins. Soy milk adds 6 grams per cup, making it the highest-protein plant milk by a wide margin.
Seitan, made from wheat gluten, packs roughly 25 grams of protein per 3.5-ounce serving, making it the most protein-dense plant food by weight. It’s not a complete protein on its own, but pairing it with beans or soy throughout the day covers the gap. Mycoprotein products (sold under brands like Quorn) provide 15 to 16 grams per 3.5-ounce serving.
Nuts, Seeds, and Grains
Nuts and seeds are good supplementary sources, though they carry more calories from fat than legumes or lean meats. Pumpkin seeds are the standout at 8 grams per ounce. Hemp seeds deliver 9 grams in 3 tablespoons. Almonds provide 6 grams per ounce, and sunflower seeds offer the same. Two tablespoons of peanut butter add 7 grams for about 30 cents.
Chia seeds contain 5 grams per ounce along with 10 grams of fiber, making them more of a nutritional bonus than a primary protein source.
Among grains, quinoa and amaranth are notable because they’re complete proteins, providing 8 to 9 grams per cooked cup. Oats give you about 5 grams per half-cup dry serving. Wild rice offers 7 grams per cooked cup. Two slices of sprouted grain bread (like Ezekiel) contain about 8 grams, which is roughly double what you’d get from regular white bread.
Protein Powders
Whey protein is one of the most cost-effective protein sources available, averaging about $0.40 per serving for 20 grams of protein. Whey concentrate contains 70 to 80% protein by weight, while whey isolate is 90% or higher. Isolate is more refined and contains less lactose, which matters if dairy bothers your stomach. Both are complete proteins with high digestibility.
Soy and pea protein powders are the main plant-based alternatives. Soy protein scores nearly as high as animal sources on digestibility scales, while pea protein scores somewhat lower. For building or maintaining muscle, the key factor is a protein’s content of the amino acid leucine, which triggers muscle repair. Whey and soy both deliver meaningful amounts per serving, while egg protein provides smaller amounts per unit.
Not All Protein Is Absorbed Equally
Scientists measure protein quality using digestibility scores. On the older PDCAAS scale (which tops out at 1.0), whey protein scores a perfect 1.0, beef scores 0.92, soy scores 0.9, and pea protein scores 0.83. A newer scoring method called DIAAS, which is more precise, ranks beef highest at 1.09 to 1.22, followed by whey at 0.96, soy at 0.92, and pea at 0.66.
What this means practically: your body extracts more usable protein from animal sources and soy than from other plant proteins. If you rely heavily on plant sources, you may need to eat slightly more total protein to get the same benefit. Combining different plant proteins throughout the day (grains with legumes, for example) helps cover any gaps in amino acid profiles.
Best Options on a Budget
If cost is a factor, these sources give you the most protein per dollar:
- Canned tuna: roughly $1 for 22 grams
- Eggs: $2 to $4 per dozen, with 72 grams total
- Dry lentils: about $1.50 per pound, yielding dozens of grams when cooked
- Canned black beans: around $1 for about 25 grams per can
- Whey protein: roughly $0.40 for 20 grams
- Milk: about $2.50 per half gallon, with 8 grams per cup
- Peanut butter: around $2.50 per jar, with 7 grams per 2-tablespoon serving
- Cottage cheese: about $3 per tub, with 23 grams per cup
A Note on Kidney Health
For healthy adults, there’s no strong evidence that high protein intake damages kidney function. The concern is real, however, for people who already have chronic kidney disease. In that population, high protein consumption (particularly from non-dairy animal sources) has been linked to faster decline in kidney function. If you have existing kidney issues, the amount and type of protein you eat is something to manage carefully. For everyone else, spreading protein across meals and including a mix of plant and animal sources is a solid general approach.