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 6/8/10.

Protein Sources in United States of America
Item		portion size to get 30g protein	calories in serving	cost for 30g protein
costco dry pinto beans	25lbs for $12.89	1cup dry	480	$0.17
costco protein powder	6lbs for $25.99	2 scoops	150	$0.39
costco fresh nonfat milk	2gallons for $4.79	3&1/3cup	300	$0.50
costco nonfat milk powder	7.75lbs for $21.49	1&1/3 cup dry	320	$0.50
costco eggs	5 dozen for $4.99	8 egg whites	128	$0.62
costco boneless chicken	$2.99 per pound	4oz	200	$0.73
costco canned white tuna	12 cans for $11.59	8/10 can	140	$0.77
costco protein bars	24 bars for $19.99	1 bar	280	$0.83
organic quinoa	1lb for $1.75	8oz dry	740	$0.85
costco organic soy milk	1.5 gallons for $6.99	4 cups	400	$1.25
costco canned salmon	6 cans for $9.99	1 can	200	$1.67

Protein Sources in the Netherlands
Item		portion size to get 30g protein	calories in serving	cost for 30g protein
fresh nonfat milk	€0,64 for 1 liter	790ml	480	€0,50
fresh boneless chicken	€7.49 for 1kg	115g	200	€0,86
dried pinto beans	€3.96 for 1kg	185g	480	€0,73
eggs	€1,90 for 1 dozen	8 egg whites	128	€1,27
protein powder	€19,56 for 1kg	30g	150	€0,59
protein bars	€28,00 for 24	1 bar	280	€1,17
Brinta	€2.38 for 1kg	250g	915	€0,60

Protein Sources in Ireland

Product	Price per pack	Protein per 100g/100ml	Calories per 100g/ml
Weetabix	900g for €4.63	11.5g	338
Low fat milk	1.5l for €1.65	3.4g	98
Wholegrain Oats	500g for €0.42	13.5g	355
Large eggs	6 for €1.11	12.5g	147
Canned salmon	213g can for €1.99	17g	158
Canned Red kidney beans	420g can for €1.99	6.9	95
boneless chicken breasts	1kg for €14.52	NA	NA
Brown Rice	1kg for €1.67	7.9g	335