Protein Doesn’t Have to Be Expensive: Savvy Shoppers Can maximize Value
Sydney,Australia – As cost-of-living pressures mount,Australians are increasingly seeking affordable ways to boost their protein intake.New analysis reveals that commonly marketed protein supplements adn processed bars frequently enough deliver considerably less protein per dollar compared to readily available whole foods, both animal and plant-based.
Many consumers believe protein requires expensive supplementation, but a closer look at supermarket prices demonstrates that strategic food choices can deliver substantial protein at a fraction of the cost. This is particularly relevant as protein needs vary based on activity level, age, and health goals, with many individuals aiming to increase their intake for muscle maintainance, weight management, or overall health.
Animal-based core foods like meats, fish, poultry, eggs, and cheese provide between 11 to 32 grams of protein per 100 grams. Specifically, a chicken breast can offer approximately 60g of protein, a can of tuna 22g, a 170g tub of Greek yoghurt 17g, and two eggs 12g. Chicken emerges as a particularly economical option, yielding over 30g of protein for every $1 spent.
However, plant-based sources often offer even greater value. Legumes – including beans, lentils, and soybeans – contain around 9g of protein per 100g (roughly half a cup) and provide approximately 20g of protein per dollar spent, comparable to the cost ratio of protein powder. Nuts and seeds, like sunflower seeds (7g protein in a 30g handful), and even a cup of frozen peas (7g protein) are also cost-effective options.
Peanuts, priced at $6 per kilogram, deliver 42g of protein per $1 spent. Dry oats, at $3/kg, offer 13g of protein per 100g (or 5g in a half-cup serve), translating to 33g of protein per dollar. In contrast, processed protein bars typically provide only 6-8g of protein per $1 spent, depending on whether purchased individually or in multi-packs.
Experts emphasize that prioritizing fresh, whole foods not only maximizes protein value but also provides a broader spectrum of essential vitamins and minerals, reducing the risks associated with over-reliance on single-source processed products. Choosing a diverse range of protein sources can be both budget-friendly and contribute to a more balanced diet.
