Nutrition & Health


Cheapest protein sources: Protein (PROT) is an essential nutrient. There are many benefits to adding protein-rich foods to your diet, including weight loss and increased muscle mass.

Fortunately, there are many delicious foods to suit all of your diet needs. However, some people may find healthy protein sources too expensive. While some sources of protein are more expensive, there are also many cheaper natural protein sources.

Here are 10 of the cheapest protein sources that won’t hit your budget.


There are three macronutrients for supplying the body with energy: protein, fats, and carbohydrates.

The body requires large amounts of macronutrients to maintain life. Each gram of PROT contains 4 calories, and protein makes up about 15% of a person’s body weight.

Chemically, PROT is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen, or sulfur.

Amino acids are the building blocks of PROT, and proteins are the building blocks of muscle mass.

When the body broke the protein, it helps nourish muscle mass, which aids in boosting metabolism.

Protein is an important component of every cell in the body, from hair cells to nails made entirely of protein.

Your body also uses protein to build and repair tissues and make enzymes, hormones and other important chemicals in the body.

We sometimes hear there are three types of protein foods:

Complete Protein: These foods contain all the essential amino acids and you will mostly find them in animal foods, such as meat, dairy, and eggs.

Incomplete proteins: These foods contain at least one essential amino acid, so there is a deficiency in proteins, and we find this type of protein in plant foods, such as peas, beans and grains.

Supplemental proteins: When you try to get complete protein, you combine two or more foods that contain incomplete proteins.

Examples include rice and beans or bread with peanut butter.

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Signs of Protein Deficiency

Some of those signs are:

  • Impaired focus and forgetfulness: Inability to concentrate, forgetfulness, and other mental symptoms are because of hypoglycemia and protein deficiency.
  • Irrational craving for food: Cravings and the need to eat it even without hunger between meals, is because your meals usually comprise foods high in carbohydrates and low in PROT.
  • Joint and muscle pain: Pain in the joints and muscles and feeling tired a lot is a sign that your muscles are fracturing, because they need PROT that you do not include in your food in the required quantity.
  • Slow healing of cuts and injuries: For your wounds to heal, you need to rebuild the damaged cells, and for this rebuilding to take place, your skin and immune system need adequate amounts of PROT.

Dangers of Protein Deficiency

Protein deficiency in the body causes a host of harm and health risks, including:

  • Liver fat: Sometimes, fatty liver results from a lack of the proteins that transport fats, known as lipoproteins. The chances of developing liver fat are higher in obese people.
  • Skin, hair and nail problems: Also, PROT deficiency can lead to spots and inflammations on the skin, hair thinning, dull color and loss, and weak and broken nails.
  • Loss of muscle mass: When dietary PROT is deficient, the body derives PROT from the muscles to maintain healthy tissues and vital functions of the body, which leads to negative effects on the muscles.
  • Bone fractures: If PROT is not met, the bones will become weak and the chances of fractures increase.
  • Increased infections in the body: Although severe PROT deficiency leads to poor appetite, if you suffer from low protein deficiency, it can cause increased appetite and eating large amounts of food. When PROT is low in the body, the body will try to restore normal levels of PROT by increasing appetite and eating more food.

The cheapest healthy protein sources

Some PROT sources are expensive, but we chose the cheapest protein sources for you:

1. Natural peanut butter

Natural peanut butter

Peanut butter is full of the cheapest sources of protein, especially if it’s made at home.

Two tablespoons of creamy nut butter provides 8 grams of protein. Aside from being an excellent source of protein, we can use peanut butter in several ways. Pair it with fruit and oatmeal or add it to your favorite smoothie for a protein boost.

People who eat peanuts and peanut butter in their diets are less likely to have some chronic diseases such as heart disease and diabetes.

Choose natural peanut butter when possible to avoid unwanted ingredients like added sugar and oils.

2. Black beans

Black beans

Black beans are one of the most convenient and affordable forms of plant protein. On average, a 15 ounce (455 grams) can cost about a dollar in most stores.

One cup (172 grams) of black beans also contains over 15 grams of protein. Besides containing a good amount of protein, black beans are an excellent source of fiber. One cup (172 grams) contains about 15 grams.

Health organizations recommend women eat 25 grams of fiber per day and that men eat 38 grams per day. Because of the high amounts of protein and fiber they contain, black beans make you feel full and are also excellent for losing weight.

A recent review of 21 studies found that eating 3/4 cup of beans each day resulted in a weight loss of 0.75 pounds (0.34 kg) for people who made no other dietary changes.

We have shown diets rich in beans to reduce hunger and increase feelings of fullness. We can add them to dishes like chili, soups, and salads to provide an excellent selection of plant-based protein.

3. Nuts


Nuts such as cashews, almonds, and peanuts are protein-rich food.

I find the highest amount of PROT in Brazil nuts.

A handful of Brazil nuts are enough to meet your daily protein requirement. It is rich in amino acids and omega-3 fatty acids that aid in muscle development and prevent dry skin.

Almonds and walnuts have many health benefits, including a high level of protein.

A quarter cup of almonds contains 8 grams of protein. It is also low in fat, and a rich source of protein-packed nutrients. Peanuts contain 8 grams of protein.

4. Dairy products

Dairy products

Dairy products like milk, yogurt, cream, and cheese are important sources of PROT .

It also provides the body with essential minerals and vitamins.

The calcium in milk maintains healthy teeth and bones, helps prevent osteoporosis and reduce joint inflammation.

Milk and low-fat dairy products are a healthy option, especially for people who want to lose weight.

Half a cup of low-fat cheese contains 90 calories with 16 grams of PROT .

Low-fat Swiss cheese contains 8 grams of protein, Parmesan cheese provides 10 grams of protein, and roumi cheese contains 9 grams of protein per 100 grams.

Nutritional value per 100 grams of skim milk:

Calories34 Kcal
Protein3.37 g
Fats0.08 g
Carbs4.96 g
Calcium122 mg
Iron0.03 mg
Sodium42 mg
Cholesterol2 mg

5. Sea food

Sea food

Seafood is an excellent source of PROT and low in fat.

Three servings of salmon contain 20 grams of PROT and 5 grams of fat.

Salmon is full of omega-3 and 6 essential fatty acids that the body needs.

Tuna contains 24 grams of PROT per 100 grams, and cod fish provides 20 grams of protein per 100 grams.

6. Lentils


Lentils are not only an affordable and nutritious food, but they are also a convenient source of protein. At most grocery stores, for around $1.50 a pound (453 grams), we can cook these small legumes and added to a variety of recipes such as soups and soups.

It is one of the cheapest sources of plant protein, providing one cup (100 grams) 18 grams of protein.

Lentils are also rich in fiber, iron, potassium, and vitamin B.

7. Avocado


Avocado is one of the most nutritious foods that contain an outrageous amount of PROT .

This fruit provides 5 grams of PROT .

8. Broccoli


Broccoli is low in fat, although it contains a good amount of protein, but also contains essential nutrients such as vitamin A, vitamin B, vitamin C, iron and dietary fiber.

Half a cup of broccoli provides 2 grams of protein.

9. Spinach


A cup of cooked and boiled spinach contains 5 grams of protein. Spinach also contains vitamin (A), vitamin (B), iron, dietary fiber and all the vitamin (B) complex.

10. Eggs White

Eggs White

Eggs are an excellent source of protein, especially egg whites, because they are low in cholesterol and high in protein.

Egg whites are also low in fat, making them the ideal food for a healthy and nutritious breakfast.

One cup of egg white contains 26 grams of protein.

It will also provide essential energy with amino acids. We advise adults to eat one egg a day.

Nutritional value per 100 grams of eggs:

Energy155 Kcal
Protein12.58 g
Fats10.61 g
Carbs1.12 g
Calcium ,Ca50 mg
Iron1.19 mg
Sodium124 mg
Cholesterol424 mg

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Benefits of Protein In Your Body

The benefits that the human body can gain through consuming proteins regularly are many and varied, including:

The ability of large proteins to build the body’s muscles and bones.

Ability to make hair, nails, and skin healthier given that they are mainly composed of PROT substances, and they’re strengthening of blood cells Red because it contains the globin PROT .

Enhance the beneficial enzymes that help the body carry out important processes such as various interactions and digestion.

Proteins can enhance the capabilities of various neurotransmitters neurons, besides the brain.

There are two major factors that depend on the amount of PROT that should be eaten: gender and age.

As a person gets older, they need more and more obviously to eat more PROT, while men need to eat more protein than women.

The Importance of Protein for Bodybuilding

Many people, especially males, try to increase the size of their muscles to build their bodies strong, so they need additional amounts of PROT .

Besides following a special diet and exercising, so a bodybuilder needs 2-3 grams of PROT for every one kilogram of its weight, and thus it needs more amounts than the average person needs for PROT .

The human body produces some types of amino acids, we can only get some of which through foods and nutritional supplements. (Study)

Recommended Amount of Protein

You should eat certain amounts of protein daily:

1- Protein for Average Person

The amount of protein to consume during the day to avoid deficiency is at least 0.8 g per kilogram of weight.

A healthy person weighing 75 kg needs at least 60 grams of protein.

When we eat about 100 grams of chicken breast for lunch, we cover the minimum required.

Of course, if not for extreme hunger, then there is no problem with consuming the minimum required.

2- Protein for Vegetarians

Within the vegan diet there is no problem to meet the requirements, but you must know how to behave, it is important to know:

  • There is little protein in all foods that are known to be vegetarian, such as sliced bread, legumes and nuts.
  • Faster protein analysis.
  • Plant protein is often healthier because it contains much less fat as compared to protein of animal origin.
  • Consuming sources of plant protein makes you get less protein in relation to the amount of food consumed in a meal.

3- Protein for Athlete

These are the recommended amounts for those who exercise:

  • People of normal activity who train need between 1-1.2 grams of PROT per kilogram of weight, and they train 3 times a week unprofessionally.
  • Active people have a required daily protein intake of about 1.6 grams per kg of body weight.
  • Especially active people and professional or semi-professional athletes, need 2 g per kilogram of body weight.

Important: Balance between proteins and carbohydrates.

The amount of PROT must accompany by adequate amounts of carbohydrates and fats to be absorbed better, otherwise the body uses proteins to complete the deficiency, and the surplus dispose of through the kidneys. So someone who trains and adds protein only without matching other food ingredients does so in vain.

We assure people who exercise that PROT consumption in the amount of 1.4-2 grams per kilogram of body weight recommended by leading professional bodies in sports nutrition, and it is safe.

Ways to Increase Protein in Your Body

Some methods help increase PROT levels in the body, and they are:

Adjusting the diet: It should include foods rich in PROT in the daily diet, whether animal or plant PROT .

For example, you can replace a cereal breakfast by eating an egg at breakfast to replace the PROT deficiency.

We also recommend it to eat Greek yogurt, which contains high levels of PROT besides its many health benefits, and we can eat it as a snack in the evening.

It is preferable to consume lean animal PROT as an essential ingredient in lunch, along with other items.

Eat nuts regularly: Nuts, especially almonds, contain high levels of PROT, and therefore we recommend eating them to get their various benefits, as they are among the foods rich in healthy fats and important to the heart. You can eat a handful of nuts or add them to some foods like yogurt or oatmeal.

Add protein to salads: A good way to get the PROT the body needs is to add PROT -rich foods to your salad. We can put small pieces of chicken or turkey breast into green salads, and we can make tuna salad.

If the cause of PROT deficiency is a health problem, treatment of this problem must avoid low levels of PROT in the body.

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There are many cheapest protein sources to suit any diet and any budget.

Increasing the amount of PROT in your diet has many health benefits and may help you feel full, lose weight, and increase muscle mass.

From peanut butter to canned salmon, there are many cheaper protein sources to choose from. Choosing a cost-effective food from this list is an excellent way to increase your protein intake for the day.

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