My top 5 cheapest protein sources

If we are taking into consideration that weight training is responsible for creating the stimulus that leads to muscle growth, the protein is the building block that will be used by the body in order to create this adaptation. I am not going to talk about how much protein the body needs. Instead I am going to show you my cheapest protein sources.

There are a lot of people out there (especially in Romania where I’m from) that do not understand the difference between protein and steroids. I’m not even kidding, if I am having a conversation with an “average individual” and we start talking about supplementing with protein isolate, they would tell me that using steroids is bad for my health, sexual performance and once I will stop supplementing I’m just going to get fat. The truth is that protein is one of the three macro nutrients found in regular food (together with fats and carbohydrates) and is essential for a healthy life. Meat, eggs and dairy are the main protein sources.

The whey is a byproduct of manufacturing cheese from milk. Simple as that. This whey is passed through a process called micro-filtration which is not a chemical process. The result is a white powder rich in protein called Whey Protein which is a dietary supplement. On the other hand anabolic steroids are synthetic versions of testosterone, a male hormone that enhance the muscle building process to a level that is not achievable naturally and it has a lot of side-effects.

To put it more simply: whey protein is to milk what raisins are to grapes in terms of eliminating the water, in order to create something with a higher concentration of a certain macro/micro nutrient.

This being said, here is a list of my top cheapest protein sources in no particular order:

  • Impact Whey Protein (unsweetened)
  • Pork Chop
  • Egg White
  • Greek Yogurt
  • Chicken Breast

So which one is the cheapest type of food per 100 g? I used the prices from Romania and here are the results:

FoodPrice(RON)/100g Food
Impact Whey Protein4.9
Pork Chop1.7
Egg White2.7
Greek Yogurt1.4
Chicken Breast2.0

So, Pork Chop is the cheapest food and Whey protein is the most expensive per 100 g. But what about per 100 g of pure protein out of this 5?

FoodPrice(RON)/100g ProteinPrice(USD)/100g Protein
Impact Whey Protein7.1 $                                      1.67
Chicken Breast8.0 $                                      1.90
Pork Chop8.5 $                                      2.01
Greek Yogurt17.5 $                                      4.15
Egg White24.2 $                                      5.75

Well, it looks like Whey Protein is the cheapest protein source $ per 100 g.


  1. I haven’t included here Oats or Peanut Butter which are mainly carbs / fats sources even if they have a good amount of protein too.
  2. I know I said I wouldn’t talk about protein requirement, but at the moment I am consuming 140-160 g of protein per day at 87 kg.
  3. The Whey Protein is not essential for loosing fat or building muscle. It’s just a supplement you can use in case you can’t eat as much food to cover your daily protein needs.
  4. No supplement can replace a healthy and balanced lifestyle and diet.

Other protein sources:

  1. Oats.
  2. Peanut Butter.
  3. Chicken Thighs.
  4. Ground Beef.
  5. Turkey.
  6. Whole Eggs.
  7. Pasta.
  8. Cheese.
  9. Fish.
My top 5 cheapest protein sources

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