The Price of Protein

The cheapest and most-expensive sources of protein.

This article was written in July 2014. If you want to hear the latest from Tom Fitzgerald and Integrated Fitness & Nutrition, you are welcome to sign up to our mailing list below

Review: The Price of Protein. 

Integrated Fitness & Nutrition conducted research into the protein content and prices of foods often used in nutrition plans due to their protein content. The aim of this research was to compare the costs and amount of food required to gain 25g of protein from various food sources.

Price is an important consideration when developing a nutrition plan at Integrated Fitness & Nutrition, due to individualisation of plans to suit our client’s lifestyle. By analysing the cost of a 25g protein serves from various food sources, this now allows us to vary food selection in nutrition plans to best suit our client’s financial capacity.

The volume of food required to attain 25g of protein was also presented interesting findings. This information allows more detailed recommendations regarding serving size (when required) for our individualised nutrition plans. These findings also illustrate the amount of carbohydrate and fat contained in each 25g protein serving.

This allows quicker identification of foods that meet our client's macronutrient recommendations when developing a nutrition plan. It also allows clients to assess potential food sources when making variations to their meals and foster nutritional independence, which we encourage at Integrated Fitness & Nutrition.


That’s enough of the boring stuff, so what did this research really find?

  •  Milk was the cheapest option available per 25g protein serve. Milk also required a large serving size containing a high fat and moderate carbohydrate intake per serve, which must be considered when integrating it into a client's nutrition plan.


  • Whey protein powder represented good value. These powders are expensive to buy initially, but provide extremely good value per 25g of protein. However, whey protein powder contained very little carbohydrate or fat content, meaning they should be paired with another food (especially post-workout) for a balanced nutrition intake.


  • You need to eat 334g of red kidney beans to attain 25g of protein. This comes with 74.9g of carbohydrate and the potential to ruin a long car ride…


  • A 25g protein serve from meat requires quite a low serving size (~120g). Most people consume significantly more meat during a meal in comparison to this serving size.


  • Tuna is often mentioned as a cheap and convenient protein source. While it is tough to debate the convenience of tinned tuna, it was found not to be cheaper than many other foods analysed during this research.


  • Salmon was the most expensive food analysed in this research. Salmon also contained a high fat content, however this includes large amounts of unsaturated fats and omega fatty acids, which are beneficial to health and body composition.


Where to now?

I will continue to add more foods to this list and expand the information we have on this topic. If you have any foods you would like added to this list, feel free to email

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