Why Cheap Proteins Are Often the Most Nutritious Ones

Eggs are widely regarded by nutrition researchers as one of the most complete whole foods available. A single large egg contains roughly 6 grams of high-quality protein alongside choline (critical for brain function), vitamin D, B12, selenium, and healthy fats — all for a very low cost per serving.

What makes eggs particularly valuable is their bioavailability — the proportion of nutrients your body can actually absorb and use. Cooked egg protein is highly bioavailable, meaning your body puts most of what you eat to work. They're also fast to prepare, which matters when time is as tight as money.

Canned fish is genuinely underappreciated. A can of tuna or sardines typically provides 20–25 grams of protein, plus meaningful amounts of omega-3 fatty acids, vitamin D, and B12 — nutrients that many young adults fall short on. Sardines also supply calcium (from the soft, edible bones), which makes them especially useful for those who don't eat much dairy.

The canning process preserves most of the nutritional value, so you're not trading quality for convenience or cost. Just pay attention to sodium content if that's a concern for you personally, and consider options packed in water rather than oil if you're watching overall fat intake.

Lentils are one of the most nutrient-dense foods on the planet by almost any measure. Per cooked cup, they deliver roughly 18 grams of protein along with substantial amounts of folate, iron, potassium, and dietary fibre. That fibre matters — it slows digestion, helps stabilise blood sugar, and supports gut health.

As a plant-based protein, lentils are considered an incomplete protein (they lack sufficient methionine), but pairing them with a grain like rice or bread over the course of the day easily rounds out your amino acid intake. They're also dried and shelf-stable, making them one of the most economical grocery staples you can keep on hand. For more on common nutrient gaps, see our micronutrients overview.

Black beans, kidney beans, chickpeas, and navy beans all follow a similar nutritional story to lentils: high in plant protein, fibre, and key minerals like iron, zinc, and magnesium. Chickpeas in particular are a versatile option — they work in soups, roasted as a snack, or blended into hummus — making it easier to eat them regularly without palate fatigue.

Canned versions are nutritionally comparable to dried and take far less time to prepare, though they can be higher in sodium. Rinsing canned beans before use removes a significant portion of added salt without affecting protein or micronutrient content.

Cottage cheese offers one of the highest protein-to-cost ratios among dairy products. A half-cup serving contains roughly 12–14 grams of protein, predominantly casein — a slow-digesting protein that keeps you feeling fuller for longer compared to faster-digesting proteins like whey.

It's also a solid source of calcium, phosphorus, and B vitamins. For those who find plain cottage cheese unappealing, mixing it into smoothies, using it as a base for dips, or combining it with fruit addresses the texture and flavour without adding significant cost. It's a flexible, underutilised option that deserves more attention than it typically gets.

Edamame (young soybeans) is one of the few plant foods that qualifies as a complete protein — meaning it contains all nine essential amino acids in adequate amounts. A half-cup serving provides around 8–9 grams of protein alongside iron, folate, and vitamin K.

Frozen edamame is widely available at reasonable prices and requires almost no preparation — a few minutes in boiling water or a microwave is all it takes. For young adults exploring more plant-forward eating, edamame removes the need to strategically combine foods to hit a complete amino acid profile, which simplifies meal planning considerably.