PhD Nutritionist Bought 12 Protein Sources at Aldi and Costco. The #1 Cheapest Will Shock Your Grocery Budget

Shopping for protein on a budget just got a whole lot clearer.

Fitness expert Dr. Mike Israetel recently took his camera crew to Aldi and Costco to settle the debate once and for all: which protein source delivers the most bang for your buck?

The answer isn’t as straightforward as it seems—because finding the cheapest protein requires analyzing not just price per pound, but price per gram of protein and protein per 100 calories.

What he discovered will likely change how you shop for gains.

Why Measuring Protein Value Is More Complex Than You Think

Before diving into rankings, Israetel emphasized an often-overlooked reality: comparing protein sources isn’t just about sticker price.

We have to contend with the total weight of the food, how much of that food is protein, how many calories does it have that come along for the ride, what is the packaging size, and a whole host of other variables.

His team purchased 12 ultra-cheap, high-protein foods and analyzed them using two key metrics: cents per gram of protein (for those who can afford extra calories) and grams of protein per 100 calories (for those cutting fat while staying lean).

The results revealed some surprising winners—and a few overrated options.

The Cheapest Protein Sources: Ranked by Price Per Gram

For anyone trying to maximize protein intake without breaking the bank, here’s how the 12 foods stacked up from most to least economical.

12. Canned Chicken Breast – 5.7 Cents Per Gram

Despite being convenient and shelf-stable, canned chicken came in dead last on the affordability scale. Pre-cooked convenience always costs more.

It’s great for road trips or emergency meals, but not for daily protein on a budget.

11. Boneless Chicken Thighs – 3.9 Cents Per Gram

Chicken thighs get a bad rap for being fatty, but Israetel debunked that myth.

They are not as high fat as people think. They only typically have like four or five grams of fat for like every 20 grams of protein.

Translation? They’re delicious, affordable, and only slightly higher in fat than breasts. If your diet allows a bit of wiggle room, thighs are a winner.

10. Low-Fat Cottage Cheese – 3.9 Cents Per Gram

Tied with chicken thighs in price, cottage cheese offers solid macros and versatility.

But Israetel didn’t mince words about taste.

Low-fat cottage cheese, in my personal, humble, and generally useful opinion, looks and tastes like throw up.

Still, it’s technically excellent for protein hunters who can stomach it.

9. Whey Protein Powder – 3.9 Cents Per Gram

Gold Standard Optimum Nutrition whey came in tied with cottage cheese and chicken thighs—proving protein powder isn’t the luxury item some claim it to be.

It’s convenient, storable, mixes into shakes or recipes, and surprisingly affordable when bought in bulk.

8. Liquid Egg Whites – Around 3 Cents Per Gram

Costco’s liquid egg whites shocked the team with how competitive they were on price.

No more cracking and separating eggs manually—this modern solution is both cheap and incredibly lean.

7. Whole Chicken – Around 3 Cents Per Gram

Whole chickens offer great value, but require significant prep work: roasting, carving, and portioning.

If you enjoy cooking and meal prepping, this is a solid choice. If not, skip it.

6. Nonfat Greek Yogurt – 3.1 Cents Per Gram

Plain nonfat Greek yogurt ranked high for affordability and versatility. It mixes well with fruit, oats, or protein powder and delivers excellent macros.

Unlike cottage cheese, it doesn’t have that “offensive chunkiness,” as Israetel put it.

5. Chunk Light Tuna – 2.9 Cents Per Gram

Canned tuna is portable, shelf-stable, and shockingly cheap. But there’s a catch: mercury content.

If you eat too much of it, it’s probably not great. I would eat it a few times a week and probably no more.

Moderation is key—but for budget-conscious lifters, tuna remains a staple.

4. Extra Firm Tofu – 2.8 Cents Per Gram

Tofu surprised many by cracking the top five. It’s vegan, versatile, and absurdly cheap.

The caveat? You need to know how to cook it properly—or you’ll end up with a “gelatinous white blob that tastes like nothing.”

3. Fresh Chicken Breast – Around 2.5 Cents Per Gram

Fresh chicken breast from Aldi came in third place, beating out frozen options and pre-cooked varieties.

With incredible macros and massive servings, chicken breast remains a bodybuilding classic for good reason.

2. Fat-Free Milk – 2.3 Cents Per Gram

Fat-free milk, especially Kirkland brand from Costco, delivered unbeatable value.

Great-grandpa drank it to get huge back in 1907 when he was building the railroads. Grandpa loved it and won World War II for us. Dad thought it was great in the Vietnam era. And then you also should drink it because it’ll make you jack, jack, jack and damn near for free.

It’s versatile, easy to add to meals, and loaded with protein for pennies.

1. Whole Eggs – 2 Cents Per Gram

The undisputed champion: whole eggs from Aldi.

At just two cents per gram of protein, eggs are the most affordable protein source—period.

They’re nutrient-dense, versatile, and perfect for bulking phases or anyone with flexible calorie targets.

The Leanest Protein Sources: Ranked by Protein Per 100 Calories

Price isn’t everything. For those cutting fat or restricting calories, protein density matters just as much.

Here’s how the 12 foods ranked from least to most protein-dense per 100 calories.

12. Whole Eggs – 8.6g Protein Per 100 Calories

Ironically, the cheapest protein source ranked last for leanness. Whole eggs pack a lot of fat alongside their protein.

Great for bulking, but not ideal for aggressive cuts.

11. Extra Firm Tofu – 10g Protein Per 100 Calories

Tofu’s fat content keeps it lower on the leanness scale, though it’s still a solid option for balanced diets.

10. Fat-Free Milk – 10g Protein Per 100 Calories

Those 12 grams of carbs per serving bump milk down the list. It’s excellent post-workout, but not ultra-lean.

9. Whole Chicken – 13g Protein Per 100 Calories

Whole chickens vary in leanness depending on the cut and how much skin you consume.

8. Low-Fat Cottage Cheese – 13.3g Protein Per 100 Calories

Cottage cheese inches higher with respectable protein density, though still not elite-level lean.

7. Boneless Chicken Thighs – Around 15g Protein Per 100 Calories

Trimmed chicken thighs are leaner than most think and deliver solid protein density.

6. Plain Nonfat Greek Yogurt – 17g Protein Per 100 Calories

Greek yogurt enters the top half with impressive leanness and virtually no fat.

5. Canned Chicken Breast – 18.3g Protein Per 100 Calories

What canned chicken lacks in price and taste, it makes up for in macros: almost pure protein.

T-2. Liquid Egg Whites – 20g Protein Per 100 Calories

Egg whites are nearly pure protein with minimal carbs and zero fat—perfect for extreme cuts.

T-2. Whey Protein Powder – 20g Protein Per 100 Calories

Whey ties with egg whites for second place, offering unbeatable convenience and leanness.

T-2. Fresh Chicken Breast – 20g Protein Per 100 Calories

Chicken breast is a bodybuilding staple for a reason: lean, versatile, and protein-packed.

1. Chunk Light Tuna – 23.6g Protein Per 100 Calories

The winner for leanest protein source: chunk light tuna.

With some cans containing 33g of protein and virtually zero fat, tuna is as close to pure protein as real food gets.

Tuna, incredible value, and almost pure protein. I would say that tuna is up there in like damn near some of the best protein you can take in.

Just remember: moderation is key due to mercury concerns.

How to Choose the Right Protein for Your Goals

Israetel’s final advice? Context matters.

• If you’re bulking or maintaining and calories aren’t a concern, prioritize the cheapest sources: whole eggs, milk, and chicken thighs.
• If you’re cutting hard and need maximum protein with minimal calories, focus on tuna, chicken breast, egg whites, and whey.
• If you’re on a tight budget, shop at Aldi and Costco, buy in bulk, and cook at home whenever possible.

All of these are ultra cheap. If you really want to save money, bias towards the cheaper ones and open up some calories in your diet to make sure that because the cheaper ones don’t have the ideal protein per calories, they can fit in.

The bottom line? Eating high-protein on a budget is absolutely achievable.

Whether you’re a college student, a parent feeding a family, or just trying to save money while building muscle, these 12 foods prove you don’t need to sacrifice gains for affordability.