6 Cheap Proteins Nutritionists Say Are Totally Underrated

Eating healthy doesn’t have to drain your wallet. In fact, some of the best sources of protein are surprisingly affordable — and nutritionists say they often don’t get the credit they deserve. From versatile pantry staples to underappreciated animal and plant proteins, these six options deliver maximum nutrition without breaking the bank.

Canned Tuna

Canned tuna is a lean, protein-packed powerhouse that’s perfect for salads, sandwiches, or quick casseroles. Nutritionists love it for its high protein content, omega-3s, and long shelf life, making it both budget-friendly and convenient.

Eggs

Eggs remain one of the most affordable, nutrient-dense proteins. Packed with vitamins, minerals, and high-quality protein, they’re versatile enough for breakfast, lunch, or dinner.

Lentils

Lentils are a plant-based protein superstar. They’re cheap, filling, and loaded with fiber, iron, and folate. Toss them into soups, salads, or grain bowls for a hearty, affordable boost.

Canned Beans

From black beans to chickpeas, canned beans are an underrated protein source. They’re convenient, shelf-stable, and perfect for everything from tacos to stews. Nutritionists note that combining beans with grains creates a complete protein at a fraction of the cost of meat.

Greek Yogurt

Plain Greek yogurt is packed with protein, calcium, and probiotics, making it both filling and gut-friendly. Use it in smoothies, sauces, or as a base for breakfast parfaits. Buying in larger tubs is often cheaper than single-serve cups.

Peanut Butter

Peanut butter is more than just a sandwich spread — it’s a protein and healthy-fat powerhouse. Nutritionists love it for its staying power and versatility. Spread it on toast, blend into smoothies, or add to savory dishes for an easy protein boost.

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