Recipe costs

Updated 25 February 2026

Cheapest protein per dollar in Australia

We ranked 20 protein sources by cost per gram of protein at Australian supermarkets. Eggs and chicken thighs win. Protein bars lose.

Ranking: cost per 30g protein

Below is the truth about protein costs at Australian supermarkets. All prices from Woolworths, Coles, Aldi, and Harris Farm as of May 2026. We ranked 30g of protein (roughly one serve) because that's how your body actually uses it.

Protein source	Cost per 30g protein	How much to buy	Why it works
Red lentils (dried)	$0.36-0.48	120g dried	Cheapest on earth. Cook with rice for complete amino acids.
Chicken thighs (bone in)	$0.60-1	120g raw	Tastier than breast, cheaper, more forgiving to cook.
Peanut butter	$0.60-0.90	120g	Whole food protein. Also has fat and fibre. One spoon makes a snack.
Tofu	$0.75-1	250g block	Reliable plant protein. Bland by itself, good in stir-fries.
Eggs	$1.50-2	5 eggs	Slow-cooked, scrambled, in baking. Works everywhere. Zero waste.
Milk (full-fat, 2L)	$1.30-1.50	850ml	You're buying it anyway. Bonus calcium.
Cottage cheese	$1-1.25	250g from tub	High protein density. Keeps longer than yoghurt.
Tinned tuna (in brine)	$1.50-3	1 can	Ultra-convenient. Pick up three at the checkout. Works cold.
Chicken breast	$1-1.40	100g raw	Lower fat than thighs. Drier to cook. Less flavour.
Greek yoghurt (1kg tub)	$1.50-2.10	300g	Higher protein than regular yoghurt. Thick texture. Good with berries.
Beef mince	$1.50-2.10	150g raw	Versatile. Bolognese, tacos, shepherd's pie. High fat content.
Tinned beans (per can)	$1.50-2	1 can	Includes fibre. Mix with grains for complete protein. Very shelf-stable.

The expensive traps

These are marketed as "high protein" but cost 5 to 10 times more than real food.

Protein bars

Cost: $3-4 per 20-25g protein. That's $3.60-6 per 30g. You're paying for packaging and brand. The chocolate bar next to it has almost as much protein and costs half as much.

Protein powder

Cost: $1-2 per 30g protein (if you buy large tubs). That's still 2-3 times more than chicken thighs or eggs. Works in a rush, but not cheaper.

Smoked salmon

Cost: $35-50/kg. About $7-10 per 30g protein. Beautiful, yes. Value, no. Save it for special occasions.

Pre-marinated chicken

Cost: 30-50% more than plain chicken. You own a fridge and a spice jar. Marinate it yourself.

Real-world shopping tips

Track prices with Pinch. Chicken thighs swing between $5-8/kg. Eggs swing between $3-5/dozen. When thighs hit $5, buy two packs and freeze. When eggs drop to $3, do the same.

Red lentils and tinned beans never move price much, but Asian grocers are often $0.50-1 cheaper per kg than supermarkets. Stock up if there's one near you.

Cottage cheese and Greek yoghurt are loss leaders at the start of winter. Watch for them in Aldi specials and stack them in the freezer (yoghurt freezes fine).

Whole chickens are cheaper per kg than breasts or thighs. Buy one, roast it, pick the meat, make stock from the bones. Takes an hour, yields three meals and free protein broth.

The weekly impact

A lower-income family buying mostly chicken thighs, eggs, lentils, and tinned beans instead of protein powder and bars saves $15-25 per week. That's $800-1300 per year. Per person in the household.

Nothing here is fancy. Nothing is "high protein" branded. You don't need supplements or special products. You need to know what things actually cost.