Protein helps your body build and repair muscles, make hormones and enzymes, and keep your immune system working. Many people think that getting enough protein means expensive meat, protein powders or special products. It does not. Some of the best protein sources, such as eggs, lentils, chickpeas and milk, are among the cheapest foods in the market. This guide lists 15 affordable high-protein foods, with approximate protein values, easy ways to eat them and tips for saving money.
Please note: This article is general information, not personal medical advice. If you have kidney disease, liver disease, a food allergy, are pregnant, or are planning a special diet, speak to your doctor or a registered dietitian about how much protein is right for you. Read our Medical Disclaimer.
How Much Protein Do You Need?
A commonly used guideline for healthy adults is about 0.8 grams of protein per kilogram of body weight each day. For example, a 70 kg adult needs roughly 56 grams a day. Children, teenagers, pregnant and breastfeeding women, older adults and very active people may need more. Most people who eat a varied diet get enough protein without supplements, and spreading protein through the day across meals works well.
15 Affordable High-Protein Foods
Protein values below are approximate and vary with the brand, cooking method and portion size.
1. Eggs
One large egg gives about 6 grams of high-quality protein, plus vitamins and minerals. Boil, scramble, make an omelette or add them to curries. They are among the cheapest and most flexible protein foods.
2. Lentils (Daal)
Cooked lentils such as masoor, moong, toor and chana daal provide roughly 7 to 9 grams of protein per 100 grams, along with fibre and iron. A bowl of daal with roti is a classic, budget-friendly meal.
3. Chickpeas (Chana)
Cooked chickpeas give around 8 to 9 grams per 100 grams. Use them in curry, chana chaat, salads or roasted as a crunchy snack.
4. Kidney Beans and Black-Eyed Peas (Rajma and Lobia)
These beans offer around 7 to 9 grams of protein per 100 grams cooked, and keep you full for hours. Dried beans are much cheaper than canned ones. Soak and cook them well, because undercooked beans can upset the stomach.
5. Soya Chunks
Dry soya chunks are very high in protein, around 50 grams per 100 grams dry weight, but they are eaten in small amounts once soaked and cooked. Add them to pulao, curries or stir-fries. People with soy allergy should avoid them.
6. Peanuts
Peanuts provide about 25 grams of protein per 100 grams, plus healthy fats. A small handful makes a good snack. They are also high in calories, so keep portions modest. Avoid them if you or your child has a peanut allergy.
7. Milk
A glass of milk (about 250 ml) gives around 8 grams of protein and also calcium. It is an easy way to add protein to breakfast, oats or tea.
8. Yoghurt (Dahi)
Plain yoghurt provides roughly 3 to 10 grams of protein per 100 grams, depending on the type, with thicker, strained yoghurt giving more. Choose plain varieties instead of sweetened ones.
9. Chicken
Cooked chicken breast has about 30 grams of protein per 100 grams, and other cuts have a little less. Buy whole chicken or leg pieces to save money, and remove the skin and extra fat if you want a lighter meal.
10. Fish
Fresh or canned fish, such as sardines or tuna, provides around 20 to 25 grams of protein per 100 grams. Canned fish is affordable, easy to store and quick to use in sandwiches or salads. Choose varieties in water or oil, and check the salt content.
11. Paneer and Cottage Cheese
Paneer gives about 18 grams of protein per 100 grams, and cottage cheese around 11 grams. Both are good for vegetarians, but paneer is also high in fat, so keep portions moderate.
12. Besan (Gram Flour)
Besan contains about 20 grams of protein per 100 grams of flour. Use it for cheela (savoury pancakes), kadhi or as a coating for vegetables. Bake or pan-cook more often than deep frying.
13. Oats
Dry oats have around 12 to 13 grams of protein per 100 grams. Cook them with milk, and add nuts or seeds to make a filling, protein-rich breakfast.
14. Sattu (Roasted Gram Flour)
Sattu, made from roasted chana, provides around 20 grams of protein per 100 grams. It is traditionally mixed with water as a drink or used in stuffed rotis, and it is inexpensive.
15. Seeds (Pumpkin and Sunflower Seeds)
Pumpkin seeds provide roughly 19 grams of protein per 100 grams, and sunflower seeds slightly less. Sprinkle a spoonful on salads, yoghurt or oats. They are a small, nutritious addition rather than a main protein source.
Quick Comparison
| Food | Approx. Protein | Budget Tip |
|---|---|---|
| Egg (1 large) | About 6 g | Buy in trays |
| Cooked daal (100 g) | 7 to 9 g | Buy dry daal in bulk |
| Cooked chickpeas (100 g) | 8 to 9 g | Soak and cook dried chana |
| Cooked rajma or lobia (100 g) | 7 to 9 g | Dried is cheaper than canned |
| Soya chunks (100 g dry) | About 50 g | Small portions go a long way |
| Peanuts (100 g) | About 25 g | Buy raw and roast at home |
| Milk (250 ml) | About 8 g | Use in oats and tea |
| Chicken breast, cooked (100 g) | About 30 g | Buy whole chicken |
| Paneer (100 g) | About 18 g | Make it at home from milk |
| Besan (100 g flour) | About 20 g | Use in cheela and kadhi |
A Sample High-Protein Day on a Budget
| Meal | Ideas |
|---|---|
| Breakfast | Vegetable omelette with 1 whole wheat roti and a glass of milk |
| Snack | Roasted chickpeas or a small handful of peanuts |
| Lunch | Daal, 1 or 2 rotis, vegetables and salad |
| Snack | Plain yoghurt with fruit |
| Dinner | Chicken, fish or chana curry with vegetables and rice or roti |
Combining pulses with grains, such as daal with rice or roti, gives your body a good mix of the building blocks of protein. For ideas on balancing meals, see our weight loss diet plan for beginners and the Nutrition & Dietetics section.
How to Save Money on Protein
- Buy dried pulses in bulk. They keep for months and cost far less per serving than meat.
- Plan your meals for the week so that you buy only what you will use.
- Choose seasonal and local foods, which are usually cheaper.
- Use cheaper cuts and whole chicken, and make soup or stock from the bones.
- Cook at home. Cooking with eggs, daal and vegetables is much cheaper than packaged “protein” snacks.
- Skip expensive protein bars and powders, which most people do not need.
Do You Need Protein Powder?
Most healthy people do not need protein powders or protein bars. Whole foods give protein along with fibre, vitamins and minerals. Powders can be expensive, some contain added sugar or unproven ingredients, and taking too much is not helpful. If you are thinking of using a supplement because of illness, weight loss, older age or heavy training, talk to a doctor or dietitian first.
Food Safety and Practical Tips
- Cook eggs, chicken and fish thoroughly, and keep raw and cooked foods separate.
- Soak and boil dried beans well before eating.
- Store cooked daal and meat in the fridge and reheat until piping hot.
- Introduce beans and lentils gradually if you are not used to them, as extra fibre can cause gas.
- Be careful with nuts and peanuts for young children, who can choke or may have allergies.
Signs You Might Not Be Getting Enough Protein
These signs can also be caused by many other conditions, so they are not proof of low protein, but they are worth discussing with a doctor:
- Constant tiredness and weakness
- Loss of muscle, especially in older adults
- Hair thinning and brittle nails
- Frequent infections or slow healing of wounds
- Swelling in the feet or hands, or a child who is not growing well
When to See a Doctor
See a doctor if you have unexplained weight loss, ongoing weakness, swelling, or poor growth in a child. If you have kidney or liver disease, do not increase your protein intake before talking to your doctor, as too much protein can be harmful in these conditions.
Frequently Asked Questions
What is the cheapest source of protein?
Dried lentils, chickpeas and beans, eggs and milk are usually the cheapest protein foods per serving in most markets.
Can vegetarians get enough protein?
Yes. Pulses, soya, paneer, milk, yoghurt, eggs (if eaten), nuts and seeds, eaten with whole grains, can provide enough protein for most vegetarians.
Is it safe to eat eggs every day?
For most healthy people, one egg a day is generally fine as part of a balanced diet. If you have heart disease, high cholesterol or diabetes, ask your doctor how many are right for you.
Does more protein help me lose weight?
Protein keeps you feeling full, which can help control hunger. Weight loss still depends on your overall food intake and activity. Very high-protein diets are not necessary and may not suit everyone.
Are plant proteins as good as animal proteins?
A varied plant-based diet can meet protein needs. Eating a mix of pulses, grains, nuts and seeds through the day helps provide all the building blocks your body needs.
Conclusion
Getting enough protein does not need to be expensive. Eggs, daal, chickpeas, beans, milk, yoghurt, soya, peanuts and seeds are cheap, widely available and easy to cook. Build each meal around a protein food, add vegetables and whole grains, and cook at home. If you have a medical condition or are unsure about your needs, a doctor or dietitian can guide you.
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Last updated: October 2026. This article has not been medically reviewed.