Cheap protein: how to compare by the serving
Updated October 2026 · 2 min read
Quick answer
Divide the price by the number of servings. Eggs, dried beans, lentils, canned fish and chicken thighs often win.
Cost per serving
Divide the package price by the number of servings it actually makes.
Cooked weight differs
Dried beans swell and meat shrinks. Compare cooked servings.
Mix it up
Use cheap proteins most nights and a pricier one on a special night.
Watch the sales
Freeze meat when it is on sale.
Track your averages
Your receipts show what you really pay.
Why compare by the serving?
Protein foods come in many forms: raw, dried, canned, cooked. Their shelf price does not tell you how many meals you get. The fair comparison is cost per serving, and better still, cost per serving of protein.
How do you do the math?
Divide the package price by the number of servings it makes after cooking.
| Food | Package | Servings | About per serving |
|---|---|---|---|
| Dried beans, 1 lb | 2.00 | About 10 | 0.20 |
| Eggs, dozen | 4.00 | 6 servings of 2 | 0.67 |
| Chicken thighs, 3 lb | 7.50 | About 8 | 0.94 |
| Canned tuna | 1.20 | 2 | 0.60 |
| Ground beef, 1 lb | 6.00 | 4 | 1.50 |
| Dried beans, 1 lb | 2.00 | About 10 | 0.20 |
| Eggs, dozen | 4.00 | 6 servings of 2 | 0.67 |
| Chicken thighs, 3 lb | 7.50 | About 8 | 0.94 |
| Canned tuna | 1.20 | 2 | 0.60 |
These are examples. Use your local prices.
What changes when you cook?
Dried beans swell, so one pound becomes about 6 cups cooked. Meat shrinks, so a pound of raw chicken gives less cooked meat, especially with bones. Compare the cooked serving you will eat, around 3 to 4 ounces.
How do you mix proteins through the week?
Use beans, lentils or eggs on most nights, and add a pricier protein once or twice. Stretch meat with beans, rice or vegetables. A pound of ground beef in a chili with beans can feed a family.
How do you buy meat for less?
Buy bone-in cuts, larger packs and whole chickens. Watch for sales and freeze. Look at the clearance rack, and freeze or cook it the same day. Cook meat from the freezer in a slow cooker or pot.
What about quality?
Cheaper does not mean worse. Chicken thighs are often tastier and cheaper than breast. Canned fish is a good nutrition value. Eggs are among the best protein deals.
How do you keep it safe?
Cook poultry to 165°F, ground meat to 160°F and fish to 145°F. Refrigerate leftovers within two hours.
What do labels like "natural" mean?
Not much for your budget. Look at the nutrition panel and the unit price.
Frequently Asked Questions
It is often an inexpensive, shelf-stable protein.
Beans are a good source of protein, especially with grains.
Dried beans and lentils are usually the lowest cost per serving, followed by eggs and canned fish.
Dried are cheaper per serving, but canned are ready right away. Rinse canned beans to lower salt.