Protein Sources

Below is a chart to help you sort out how you want to get your protein.  The chart shows the portion size necessary to get 30g protein and the cost for that serving of food.  You will notice that the cost of the protein varies widely with the cheapest being beans at $0.17 per serving and the most expensive being canned salmon at $1.67 per serving.  You will also notice that the number of calories varies widely which is important if you are trying to lose bodyfat at the same time you are adding muscle.  Egg whites are the low calorie winner at 128 calories, whereas quinoa (a high protein grain) comes in at 740 calories for the 30g protein serving.  This table also points out the difficulty in being a vegetarian bodybuilder because plant sources of protein (beans, soy, quinoa) are high in carbs making it difficult to keep your daily caloric intake low while getting high amounts of protein.  For the price comparisons I used prices at Costco which is a bulk food store known for very low prices.  These prices were verified on 6/11/07.

Protein Sources in United States of America

Item PricePortion size to get 30g proteinCalories in servingCost for 30g protein
costco dry pinto beanC25lbs for $12.891cup dry480$0.17
costco protein powder6lbs for $25.992 scoops150$0.39
costco fresh nonfat milk2gallons for $4.793&1/3cup300$0.50
costco nonfat milk powder7.75lbs for $21.491&1/3 cup dry320$0.50
costco eggs5 dozen for $4.998 egg whites128$0.62
costco boneless chicken$2.99 per pound4oz200$0.73
costco canned white tuna12 cans for $11.598/10 can140$0.77
costco protein bars24 bars for $19.991 bar280$0.83
organic quinoa1lb for $1.758oz dry740$0.85
costco organic soy milk1.5 gallons for $6.994 cups400$1.25
costco canned salmon6 cans for $9.991 can200$1.67

Protein Sources in the Netherlands

Item PricePortion size to get 30g proteinCalories in servingCost for 30g protein
fresh nonfat milk€0,64 for 1 liter790ml480€0,50
fresh boneless chicken€7.49 for 1kg115g200€0,86
dried pinto beans€3.96 for 1kg185g480€0,73
eggs€1,90 for 1 dozen8 egg whites128€1,27
protein powder€19,56 for 1kg30g150€0,59
protein bars€28,00 for 241 bar280€1,17
Brinta€2.38 for 1kg250g915€0,60

Protein Sources in Ireland

ProductPrice per packProtein per 100g/100mlCalories per 100g/ml
Weetabix900g for €4.6311.5g338
Low fat milk1.5l for €1.653.4g98
Wholegrain Oats500g for €0.4213.5g355
Large eggs6 for €1.1112.5g147
Canned salmon213g can for €1.9917g158
Canned Red kidney beans420g can for €1.996.995
boneless chicken breasts1kg for €14.52NANA
Brown Rice1kg for €1.677.9g335