10 Cheapest Sources of Animal and Vegetable Protein

Are you always on the lookout for the cheapest sources of animal and vegetable protein to complete your daily needed intake, to maintain your diet in general, or to help you stay healthy while going to the gym? Keep reading to find out more sources of protein other than red meat and chicken.

1- Natural peanut butter

 

Always better if it is homemade but if you buy it then make sure to check the ingredients very carefully. It should not contain palm oil -or a lot of oils in general- and the less sugar it contains the better. Two tablespoons of peanut butter contain about 8 grams of protein.

You can add it to fruit and oatmeal or put it in your smoothie, and it has many health benefits as it reduces the chances of chronic diseases such as diabetes and heart diseases.

2- Eggs

Eggs are full of minerals, vitamins, healthy fats and protein. One large egg contains about 6 grams of protein, while its calories are low.

3- Egyptian green beans (herati beans)

One cup (about 155 grams) contains 17 grams of protein, and it contains all the essential amino acids that the body needs. Herati beans are considered one of the best protein options for vegetarians.

4- Tuna (fish in general)

 Canned tuna is one of the easiest sources of protein but many brands also contain high levels of mercury, so try not to eat a lot of canned tuna and opt for fresh fish instead. 85 grams of canned tuna contain 100 calories and 20 grams of protein approximately.

On the other hand, 100 grams of sardines contain 28 grams of protein as well as vitamins D and B12 while 100 grams of tilapia fish contain 26 grams of protein.

5- Greek yogurt

225 grams of Greek yogurt contain about 17 grams of protein, which is almost double the amount found in regular yogurt, and you can eat it on its own or with fruit.

How much do you know about nutritional supplements? Learn more here: Which workout supplements should you take?

“200 grams of cottage cheese contain 22 grams of protein

6- Cottage cheese

One of the dairy products with the least calories and a lot of protein. 200 grams of cottage cheese contain approximately 22 grams of protein and 200 calories, and it is very filling as well.

7- Lentils

One of the cheapest types of vegetable protein is lentils. 100 grams of lentils contain 18 grams of protein, and it has a large nutritional value because it is rich in fiber, potassium, iron, and vitamin B.

8- Oats

They are rich in protein, gluten and on top of that inexpensive. 100 grams of oats contain 15 grams of protein. Oats are rich in vitamins, minerals and fiber and they reduce the level of harmful cholesterol in the body.

9- Syrian pulp (sunflower seeds)

One of the cheapest types of protein, 100 grams of Syrian pulp contain about 585 calories and 20 grams of protein, and one of its advantages is that it is rich in dietary fiber.

10- Milk

If you don’t have a sensitive stomach and love milk you won’t find a better choice for protein. 250 grams of full-fat milk contain about 9 grams of protein, vitamins, minerals, calcium and phosphorus.

Speaking of proteins read: Whey protein concentrate vs Isolate vs hydrolyzed and discover the difference between the 3 types.