Which grocery foods give you the most protein for your money? We ranked 33 common US foods by grams of protein per dollar. Prices are official US city averages from the Bureau of Labor Statistics (BLS) for August 2026. Protein values come from USDA FoodData Central.
Key finding: white flour is technically #1 (85 g per $1), but it is mostly starch. Among foods people eat for protein, dried beans (60 g per $1), milk, eggs (33 g per $1), and boneless chicken breast (24 g per $1) give the most protein for the money.
Protein per Dollar: The Full Ranking
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| Rank | Food | Protein per $1 | Cost per 25 g protein | Avg. US price | Unit | Protein per 100 g |
|---|---|---|---|---|---|---|
| 1 | All-purpose white flour | 85.3 g | $0.29 | $0.55 | lb | 10.3 g |
| 2 | Dried beans (pinto used) | 59.6 g | $0.42 | $1.63 | lb | 21.4 g |
| 3 | Spaghetti and macaroni, dry | 42.9 g | $0.58 | $1.37 | lb | 13.0 g |
| 4 | Milk, low-fat/reduced-fat/skim (2% used) | 34.7 g | $0.72 | $3.71 | gallon (16 cups x 244 g) | 3.3 g |
| 5 | Eggs, large | 33.3 g | $0.75 | $2.27 | dozen (12 x 50 g edible) | 12.6 g |
| 6 | White rice, long grain, dry | 29.1 g | $0.86 | $1.11 | lb | 7.13 g |
| 7 | Milk, whole | 29.1 g | $0.86 | $4.23 | gallon (16 cups x 244 g) | 3.15 g |
| 8 | Chicken breast, boneless | 24.5 g | $1.02 | $4.17 | lb | 22.5 g |
| 9 | White bread | 22.0 g | $1.14 | $1.82 | lb | 8.85 g |
| 10 | Pork chops, boneless | 21.1 g | $1.18 | $4.53 | lb | 21.1 g |
| 11 | Whole wheat bread | 20.0 g | $1.25 | $2.81 | lb | 12.4 g |
| 12 | Cheddar cheese | 17.4 g | $1.44 | $5.98 | lb | 22.9 g |
| 13 | American processed cheese | 17.3 g | $1.45 | $4.75 | lb | 18.1 g |
| 14 | Ham, boneless | 15.4 g | $1.62 | $5.38 | lb | 18.3 g |
| 15 | Round roast, boneless | 11.8 g | $2.12 | $8.96 | lb | 23.3 g |
| 16 | Ground chuck (80/20 assumed) | 11.5 g | $2.17 | $6.77 | lb | 17.2 g |
| 17 | Beef for stew, boneless | 11.5 g | $2.17 | $8.59 | lb | 21.8 g |
| 18 | Round steak, boneless | 11.0 g | $2.27 | $9.69 | lb | 23.5 g |
| 19 | Ground beef, lean (90/10 assumed) | 10.6 g | $2.36 | $8.57 | lb | 20.0 g |
| 20 | Ground beef, regular (75/25 assumed) | 10.4 g | $2.41 | $6.92 | lb | 15.8 g |
| 21 | White potatoes | 9.5 g | $2.62 | $0.98 | lb | 2.05 g |
| 22 | Bacon, sliced | 9.4 g | $2.66 | $6.61 | lb | 13.7 g |
| 23 | Chuck roast, boneless | 9.2 g | $2.73 | $9.45 | lb | 19.1 g |
| 24 | Yogurt (plain low-fat used) | 7.5 g | $3.33 | $1.58 | 8 oz | 5.25 g |
| 25 | Ice cream | 6.3 g | $3.96 | $5.85 | 1/2 gallon (8 cups x 132 g) | 3.5 g |
| 26 | Sirloin steak, boneless | 6.3 g | $3.98 | $14.36 | lb | 19.9 g |
| 27 | Chocolate chip cookies | 4.4 g | $5.63 | $5.21 | lb | 5.1 g |
| 28 | Potato chips | 4.3 g | $5.82 | $6.75 | 16 oz | 6.39 g |
| 29 | Iceberg lettuce | 2.8 g | $9.01 | $1.47 | lb | 0.9 g |
| 30 | Tomatoes | 2.0 g | $12.38 | $1.98 | lb | 0.88 g |
| 31 | Romaine lettuce | 1.7 g | $14.72 | $3.29 | lb | 1.23 g |
| 32 | Butter | 1.0 g | $26.07 | $4.02 | lb | 0.85 g |
| 33 | Strawberries | 0.9 g | $28.28 | $2.58 | 12 oz | 0.67 g |
What the Numbers Mean
- Protein per $1 is grams of protein you get for one dollar, based on the average price and the USDA protein value of the food as purchased.
- Cost per 25 g protein is roughly the cost of the protein in one high-protein meal.
- Cooking does not change the protein you bought. A pound of raw chicken breast has the same protein after cooking, even though it weighs less.
Top Picks by Category
- Cheapest protein-rich food: dried beans, 60 g per $1.
- Cheapest animal protein: Milk, low-fat/reduced-fat/skim (2% used), 35 g per $1.
- Lean meat: boneless chicken breast is the best value among the lean cuts in this list. See its row for the exact number.
- Dairy: milk and yogurt give steady protein per dollar. Cheese adds a lot of fat with its protein.
Protein per dollar is not the only thing that matters. Bread, rice, and pasta rank high because they are cheap, but they are mostly carbohydrate. Pair them with a protein-dense food such as eggs, beans, chicken, or milk.
Methodology
- Prices: BLS Average Price Data, series APU0000xxxxxx (US city average), latest month available on 2026-10-12. Most items are from August 2026; whole wheat bread is from May 2026. Source: download.bls.gov/pub/time.series/ap/.
- Protein: USDA FoodData Central, SR Legacy, raw or as-sold form of each food. The exact entries are listed below.
- Units: BLS prices per pound were converted at 453.6 g. Eggs: 12 large eggs at 50 g edible weight each. Milk: 1 gallon = 16 cups at 244 g. Ice cream: 1/2 gallon = 8 cups at 132 g (USDA portion weights).
- Assumptions: BLS does not state the fat level of ground beef or the type of milk, yogurt, or dried bean. We used the closest USDA entry and marked it in the food name.
- Excluded: foods priced with bones or peels, because the price includes weight you do not eat: Canned corn (price includes packing liquid), Whole chicken (bone and skin weight), Chicken legs, bone-in (bone weight), Pork chops, bone-in (bone weight), Bananas (peel weight), Navel oranges (peel weight), Grapefruit (peel weight), Lemons (peel weight). We also excluded drinks, coffee, sugar, and items BLS no longer prices.
- No invented prices. Every price is a published BLS average. Store prices vary by region, brand, and sales.
Sources
- All-purpose white flour: BLS series APU0000701111, August 2026, $0.548 per lb; USDA FDC 168894 (Wheat flour, white, all-purpose, enriched, bleached), 10.3 g protein per 100 g.
- Dried beans (pinto used): BLS series APU0000714233, August 2026, $1.630 per lb; USDA FDC 175199 (Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)), 21.4 g protein per 100 g.
- Spaghetti and macaroni, dry: BLS series APU0000701322, August 2026, $1.374 per lb; USDA FDC 169736 (Pasta, dry, enriched), 13.0 g protein per 100 g.
- Milk, low-fat/reduced-fat/skim (2% used): BLS series APU0000FJ1101, August 2026, $3.715 per gallon; USDA FDC 171267 (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D), 3.3 g protein per 100 g.
- Eggs, large: BLS series APU0000708111, August 2026, $2.272 per dozen; USDA FDC 171287 (Egg, whole, raw, fresh), 12.6 g protein per 100 g.
- White rice, long grain, dry: BLS series APU0000701312, August 2026, $1.111 per lb; USDA FDC 168877 (Rice, white, long-grain, regular, raw, enriched), 7.13 g protein per 100 g.
- Milk, whole: BLS series APU0000709112, August 2026, $4.229 per gallon; USDA FDC 171265 (Milk, whole, 3.25% milkfat, with added vitamin D), 3.15 g protein per 100 g.
- Chicken breast, boneless: BLS series APU0000FF1101, August 2026, $4.173 per lb; USDA FDC 171077 (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw), 22.5 g protein per 100 g.
- White bread: BLS series APU0000702111, August 2026, $1.823 per lb; USDA FDC 174924 (Bread, white, commercially prepared (includes soft bread crumbs)), 8.85 g protein per 100 g.
- Pork chops, boneless: BLS series APU0000704212, August 2026, $4.532 per lb; USDA FDC 168286 (Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw), 21.1 g protein per 100 g.
- Whole wheat bread: BLS series APU0000702212, May 2026, $2.814 per lb; USDA FDC 172688 (Bread, whole-wheat, commercially prepared), 12.4 g protein per 100 g.
- Cheddar cheese: BLS series APU0000710212, August 2026, $5.983 per lb; USDA FDC 173414 (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)), 22.9 g protein per 100 g.
- American processed cheese: BLS series APU0000710211, August 2026, $4.747 per lb; USDA FDC 170853 (Cheese, pasteurized process, American, fortified with vitamin D), 18.1 g protein per 100 g.
- Ham, boneless: BLS series APU0000704312, August 2026, $5.382 per lb; USDA FDC 168295 (Pork, cured, ham, boneless, extra lean and regular, unheated), 18.3 g protein per 100 g.
- Round roast, boneless: BLS series APU0000703311, August 2026, $8.959 per lb; USDA FDC 171746 (Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw), 23.3 g protein per 100 g.
- Ground chuck (80/20 assumed): BLS series APU0000703111, August 2026, $6.774 per lb; USDA FDC 174036 (Beef, ground, 80% lean meat / 20% fat, raw), 17.2 g protein per 100 g.
- Beef for stew, boneless: BLS series APU0000703432, August 2026, $8.587 per lb; USDA FDC 171206 (Beef, chuck for stew, separable lean and fat, all grades, raw), 21.8 g protein per 100 g.
- Round steak, boneless: BLS series APU0000703511, August 2026, $9.692 per lb; USDA FDC 173980 (Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw), 23.5 g protein per 100 g.
- Ground beef, lean (90/10 assumed): BLS series APU0000703113, August 2026, $8.573 per lb; USDA FDC 174030 (Beef, ground, 90% lean meat / 10% fat, raw), 20.0 g protein per 100 g.
- Ground beef, regular (75/25 assumed): BLS series APU0000703112, August 2026, $6.923 per lb; USDA FDC 174037 (Beef, ground, 75% lean meat / 25% fat, raw), 15.8 g protein per 100 g.
- White potatoes: BLS series APU0000712112, August 2026, $0.976 per lb; USDA FDC 170026 (Potatoes, flesh and skin, raw), 2.05 g protein per 100 g.
- Bacon, sliced: BLS series APU0000704111, August 2026, $6.605 per lb; USDA FDC 168277 (Pork, cured, bacon, unprepared), 13.7 g protein per 100 g.
- Chuck roast, boneless: BLS series APU0000703213, August 2026, $9.448 per lb; USDA FDC 168668 (Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, raw), 19.1 g protein per 100 g.
- Yogurt (plain low-fat used): BLS series APU0000FJ4101, August 2026, $1.584 per 8 oz; USDA FDC 170886 (Yogurt, plain, low fat), 5.25 g protein per 100 g.
- Ice cream: BLS series APU0000710411, August 2026, $5.854 per 1/2 gallon; USDA FDC 167575 (Ice creams, vanilla), 3.5 g protein per 100 g.
- Sirloin steak, boneless: BLS series APU0000703613, August 2026, $14.357 per lb; USDA FDC 168728 (Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw), 19.9 g protein per 100 g.
- Chocolate chip cookies: BLS series APU0000702421, August 2026, $5.214 per lb; USDA FDC 172716 (Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched), 5.1 g protein per 100 g.
- Potato chips: BLS series APU0000718311, August 2026, $6.751 per 16 oz; USDA FDC 169677 (Snacks, potato chips, plain, salted), 6.39 g protein per 100 g.
- Iceberg lettuce: BLS series APU0000712211, August 2026, $1.471 per lb; USDA FDC 169248 (Lettuce, iceberg (includes crisphead types), raw), 0.9 g protein per 100 g.
- Tomatoes: BLS series APU0000712311, August 2026, $1.977 per lb; USDA FDC 170457 (Tomatoes, red, ripe, raw, year round average), 0.88 g protein per 100 g.
- Romaine lettuce: BLS series APU0000FL2101, August 2026, $3.286 per lb; USDA FDC 169247 (Lettuce, cos or romaine, raw), 1.23 g protein per 100 g.
- Butter: BLS series APU0000FS1101, August 2026, $4.021 per lb; USDA FDC 173410 (Butter, salted), 0.85 g protein per 100 g.
- Strawberries: BLS series APU0000711415, August 2026, $2.578 per 12 oz; USDA FDC 167762 (Strawberries, raw), 0.67 g protein per 100 g.
For budget meal ideas built on these foods, see our cheap high-protein meals. To find your own daily target, read how much protein to lose weight.
FAQ
What is the cheapest source of protein in US grocery stores?
Among protein-rich foods in this ranking, dried beans give the most protein per dollar, about 60 g per $1, based on BLS average prices for August 2026. White flour ranks higher but is mostly starch.
Are eggs a cheap source of protein?
Yes. At the BLS average of $2.27 a dozen, eggs give about 33 g of protein per $1.
Why are bone-in chicken and bananas not in the table?
Their prices include bones or peels that you do not eat. Without a reliable edible-weight figure for the exact product, the numbers would be misleading, so we left them out.
