Price comparison

Updated 20 April 2026

Cheapest protein per gram at Australian supermarkets

Ranked list of the cheapest protein sources per gram at Coles, Woolworths, ALDI, and Harris Farm. Real prices and practical shopping advice.

The complete ranking: cheapest to most expensive protein per gram

Protein source	Typical shelf price	Protein per serve	Cost per 10g protein	Notes
Eggs (free-range)	AUD 0.30-0.50 per egg	13g	AUD 0.23-0.38	Most reliable, lowest cost
Dried lentils	AUD 1.50-2.00 per 500g bag	26g cooked (from 100g dry)	AUD 0.29-0.39	Bulk buy, stores indefinitely
Dried chickpeas	AUD 1.80-2.40 per 500g bag	19g cooked (from 100g dry)	AUD 0.47-0.63	Similar to lentils, versatile
Tinned lentils	AUD 0.50-0.80 per 400g tin	12g	AUD 0.42-0.67	Ready to eat, no cooking
Frozen chicken thighs	AUD 6.00-8.00 per kg	25g per 100g	AUD 0.60-1.00	Bulk buy, long shelf life
Tinned tuna (in water)	AUD 1.50-2.00 per 185g tin	20g	AUD 0.75-1.00	Shelf stable 12+ months
Greek yoghurt (standard)	AUD 1.20-1.50 per 200g	15-20g	AUD 0.60-1.00	Check expiry, high waste risk
Cottage cheese	AUD 0.90-1.50 per 200g	14g	AUD 0.64-1.07	Similar pricing to Greek yoghurt
Milk (full cream)	AUD 1.00-1.20 per litre	8g per 200ml	AUD 1.25-1.50	Cheaper per litre in larger packs
Chicken breast (fresh)	AUD 10.00-14.00 per kg	31g per 100g	AUD 0.97-1.13	More expensive than thighs
Tinned beans (mixed)	AUD 0.60-1.00 per 400g tin	8g	AUD 0.75-1.25	Less protein than lentils
Canned salmon	AUD 3.50-5.00 per 213g tin	25g	AUD 1.40-2.00	Omega-3s, higher cost
Protein powder (concentrate)	AUD 30-50 per 1kg tub	30g per serve	AUD 0.50-1.00	Long shelf life, bulk efficiency
Peanut butter	AUD 4.00-6.00 per 400g jar	8g per 2 tbsp	AUD 1.00-1.50	High in fat, not pure protein
Cheese (cheddar)	AUD 8.00-12.00 per 500g block	7g per 20g serve	AUD 2.29-3.43	High fat, lower protein density
Ground beef (lean)	AUD 12.00-16.00 per kg	20g per 100g	AUD 1.20-1.60	Higher fat than chicken
Protein yoghurt (branded)	AUD 2.00-2.80 per 150g	20g	AUD 1.00-1.40	Expensive premium over standard
Tinned chickpeas	AUD 0.70-1.10 per 400g tin	10g	AUD 0.70-1.10	Less protein than lentils
Fresh salmon fillet	AUD 18.00-24.00 per kg	25g per 100g	AUD 1.80-2.40	Premium price for omega-3s
Protein bars	AUD 3.50-5.00 per bar	20-25g	AUD 1.40-2.50	Expensive convenience product
Ready-made protein shake	AUD 4.00-6.00 per bottle	30g	AUD 1.33-2.00	Expensive convenience product
Eye fillet steak	AUD 30.00-45.00 per kg	25g per 100g	AUD 3.00-4.50	Premium beef, high cost
Grass-fed beef steak	AUD 25.00-35.00 per kg	25g per 100g	AUD 2.50-3.50	Premium positioning, high cost

Key insights from the ranking

The big divide: whole foods vs processed

The top 10 cheapest sources are all whole foods or minimally processed: eggs, dried lentils, frozen chicken, tinned tuna, and yoghurt. The most expensive sources are all convenience products: protein bars, ready-made shakes, and premium cuts. The gap between cheapest and most expensive is 30 times the cost per gram of protein.

Frozen beats fresh for budget

Frozen chicken thighs (AUD 6-8/kg) cost half as much as fresh chicken breasts (AUD 10-14/kg), with identical protein content. Frozen fish is cheaper than fresh. Buying frozen and rotating stock lets you time purchases around sales without waste.

Legumes are the budget champion

Dried lentils at AUD 0.29-0.39 per 10g protein are unbeatable on cost. A 500g bag costs AUD 1.50-2.00 and yields 8-10 serves. Chickpeas are similar. Both store indefinitely in the pantry. For families with time to cook, legumes are the single best protein value.

Tinned is competitive with fresh

Tinned tuna, salmon, chickpeas, and lentils offer stable shelf prices without waste risk. Fresh protein degrades if not used within days; tinned lasts years. For a household that does not eat meat daily, tinned offers better cost per serving (no waste) than fresh.

Convenience always costs 3-10x more

Protein bars cost 6-10 times more per gram than eggs. Ready-made shakes cost 2-4 times more than milk and protein powder. If you have the time to meal prep, skipping convenience products saves AUD 2,000+ per year.

Practical shopping strategy by budget

Ultra-budget: AUD 0.30-0.60 per 10g protein

Buy eggs, dried lentils, dried chickpeas, and tinned lentils. Rotate these four sources across the week. Cost per day: AUD 3-5 for 150g protein. Annual grocery savings: AUD 1,095-1,825 per year vs moderate spending.

Moderate budget: AUD 0.60-1.00 per 10g protein

Add frozen chicken thighs, tinned tuna, and standard Greek yoghurt. More variety, still far below premium pricing. Cost per day: AUD 8-12 for 150g protein. Families eating three meals daily fit comfortably in this bracket.

High budget: AUD 1.20-1.50 per 10g protein

Include fresh chicken breast, salmon, and protein yoghurt. Premium convenience but still reasonable vs processed products. Cost per day: AUD 15-25 for 150g protein. Only abandon this bracket if switching to protein bars and ready meals.

Premium: AUD 2.00+ per 10g protein

Protein bars, pre-made shakes, grass-fed beef, and eye fillet steak. Pure convenience or status pricing. Cost per day: AUD 25-50+ for 150g protein. Annual cost: AUD 9,125-18,250+ vs ultra-budget AUD 1,095-1,825.

Shopping tips for the best deal

• Buy eggs and frozen chicken in bulk. Prices fluctuate weekly; buy when sale price hits historic lows.
• Stock tinned tuna and lentils as shelf staples. No waste, no expiry pressure.
• Rotate between lentils and chickpeas to reduce meal fatigue.
• Track price history on Pinch for your regular sources. Buy multiples when below average.
• Ignore "high protein" branded variants. Buy standard yoghurt and save 40-50%.
• Protein powder is cheap when buying 1kg tubs; avoid single-serve sachets at 3-5x the cost.