Tools
Protein Source Comparison
Which protein source is actually the best deal? I put chicken, fish, dairy, plant proteins, and whey on the same table: protein per serving, protein per 100 calories, and protein per dollar, so you can compare a chicken breast to a scoop of whey on equal terms instead of guessing.
Sort by whichever number matters to you, or pin a few to compare side by side.
Check up to 4 to compare them side by side.
| Compare | Source | Serving | Protein | Calories | Cost | Protein / 100 kcal | Protein / $1 |
|---|---|---|---|---|---|---|---|
| Tofu (firm) | 1 cup | 44g | 363 | $0.90 | 12.1g | 48.9g | |
| Lentils (cooked) | 1 cup | 18g | 230 | $0.40 | 7.8g | 45.0g | |
| Black beans (cooked) | 1 cup | 15g | 227 | $0.35 | 6.6g | 42.9g | |
| Chickpeas (cooked) | 1 cup | 15g | 269 | $0.40 | 5.6g | 37.5g | |
| Chicken breast | 4 oz cooked | 35g | 187 | $1.10 | 18.7g | 31.8g | |
| Pork loin | 4 oz cooked | 31g | 196 | $1.05 | 15.8g | 29.5g | |
| Milk (2%) | 1 cup | 8g | 122 | $0.30 | 6.6g | 26.7g | |
| Cottage cheese (low fat) | 1 cup | 24g | 180 | $0.90 | 13.3g | 26.7g | |
| Eggs | 2 large | 13g | 143 | $0.50 | 9.1g | 26.0g | |
| Canned tuna | 1 can (5 oz) | 30g | 130 | $1.20 | 23.1g | 25.0g | |
| Greek yogurt (nonfat) | 1 cup | 25g | 145 | $1.00 | 17.2g | 25.0g | |
| Whey protein (isolate) | 1 scoop | 25g | 110 | $1.00 | 22.7g | 25.0g | |
| Peanut butter | 2 tbsp | 7g | 191 | $0.30 | 3.7g | 23.3g | |
| Edamame | 1 cup | 18g | 188 | $0.80 | 9.6g | 22.5g | |
| Ground beef 90/10 | 4 oz cooked | 29g | 231 | $1.40 | 12.6g | 20.7g | |
| Egg whites | 1 cup | 26g | 126 | $1.30 | 20.6g | 20.0g | |
| Plant protein powder | 1 scoop | 22g | 120 | $1.10 | 18.3g | 20.0g | |
| Tempeh | 4 oz | 23g | 221 | $1.60 | 10.4g | 14.4g | |
| White fish (cod) | 4 oz cooked | 26g | 119 | $2.20 | 21.8g | 11.8g | |
| Shrimp | 4 oz cooked | 26g | 135 | $2.40 | 19.3g | 10.8g | |
| Salmon | 4 oz cooked | 25g | 234 | $2.60 | 10.7g | 9.6g |
Side by side
Questions about this tool
- Which protein source has the most protein for the fewest calories?
- In this list, canned tuna, whey protein isolate, white fish, egg whites, and shrimp lead on protein per 100 calories, all lean, low-fat sources. Fattier proteins like salmon or peanut butter carry real nutritional value too, they just cost more calories per gram of protein.
- What is the cheapest way to get protein?
- By protein per dollar in this list, firm tofu and cooked legumes (lentils, black beans, chickpeas) come out well ahead of meat, fish, or dairy. Chicken breast is the best per-dollar value among animal proteins.
- Are these numbers exact for what I buy?
- No, treat them as a starting comparison, not a receipt. Protein and calorie figures are sourced from USDA FoodData Central for the listed serving size where a confident match exists, but they'll still vary by cut, brand, and preparation. Costs are rough US-market estimates and drift with location and sales, they are not refreshed in real time.