If you want to build muscle or lose weight, you need enough protein. But many supplements and special "high-protein" products can be expensive. Yet, it's quite easy to cover your protein needs cheaply in any regular supermarket.
We compared prices and nutritional values. Here are the 10 best and cheapest protein sources (price per 100g of protein):
1. Low-Fat Quark (approx. 1.00€ / 100g Protein)
The undisputed king. With 12g of protein per 100g and extremely low fat and carbs, low-fat quark is not only cheap but perfect for dieting. Tip: Mix with a little water until creamy and add berries or flavor drops.
2. Red Lentils (approx. 1.20€ / 100g Protein)
The perfect vegan protein source. They contain a solid 25g of protein per 100g dry weight and simultaneously provide high-quality complex carbohydrates and massive amounts of fiber.
3. Canned Tuna in Water (approx. 1.60€ / 100g Protein)
With almost 25g of protein per 100g from the can, tuna is extremely high in protein and low in fat. Perfect for wraps or salads. Look for MSC certification!
4. Eggs (approx. 1.80€ / 100g Protein)
Eggs have the highest biological value of all natural foods (100). This means your body can convert the protein extremely well into its own protein. Whether boiled, fried, or scrambled.
5. Oatmeal (approx. 1.30€ / 100g Protein)
Many see oatmeal only as a carbohydrate source, but they provide a proud 13g of protein per 100g. Combined with milk or yogurt, an excellent, cheap meal to start the day.
6. Harzer Cheese (approx. 1.50€ / 100g Protein)
30g of protein per 100g and practically 0g of fat. Taste-wise, opinions are divided, but strictly nutritionally speaking, Harzer cheese is an absolute machine.
7. Natural Tofu (approx. 2.00€ / 100g Protein)
The vegan equivalent to chicken breast. Tofu contains all essential amino acids and can be transformed into almost any flavor direction through marinades.
8. Chicken Breast (approx. 3.50€ / 100g Protein)
Slightly more expensive than quark, but the classic in bodybuilding. 23g of the highest quality protein and hardly any fat. Buying in bulk or on sale drops the price significantly.
9. Black Beans (approx. 1.80€ / 100g Protein)
Open the can, rinse, done. They satiate extremely well, provide plant protein, and tons of important micronutrients.
10. Peanut Butter (approx. 2.20€ / 100g Protein)
Calorie bomb alert! Peanut butter provides a lot of protein (25g) but also a lot of fat. Excellent for bulking, but to be enjoyed with caution during a diet.