| Food ↕ | Prot/200 kcal (g) ↕ | kcal/g prot ↕ | Cost/200 kcal ↕ | Cost/g prot ↕ | Notes ↕ |
|---|---|---|---|---|---|
| Chicken breast (Bell & Evans) | 29 | 6.9 | $3.48 | $0.12 | Very lean muscle protein |
| Tuna (can, $2.75) | 27 | 7.3 | $2.90 | $0.11 | Dense protein, convenient |
| Salmon (cooked, $11/lb) | 21 | 9.4 | $2.75 | $0.13 | Protein + omega-3s |
| Chicken thigh (B&E) | 19 | 10.5 | $2.28 | $0.12 | Higher fat than breast |
| Skyr (whole milk, plain) | 26 | 7.6 | $1.64 | $0.063 | Thick, probiotic dairy |
| Cottage cheese (2%) | 26 | 7.6 | $1.10 | $0.042 | Dairy casein; filling |
| Tofu (firm) | 21 | 9.5 | $0.70 | $0.033 | Plant-based complete protein |
| Eggs (whole, cooked) | 18 | 11.0 | $0.69 | $0.038 | Versatile, nutrient-dense |
| Walnuts ($8/lb) | 4.6 | 44 | $0.55 | $0.12 | Protein is low-density; mostly fats |
| Lentils (cooked) | 15 | 12.9 | $0.18 | $0.012 | Cheapest protein; high fiber |
| Black beans (cooked) | 14 | 14.8 | $0.17 | $0.012 | Solid, slightly less protein |
| Oats (dry) | 7 | 29.9 | $0.14 | $0.020 | Carb base; modest protein |
| Chickpeas (cooked) | 10 | 20.0 | $0.13 | $0.013 | More starchy |
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