{"id":106694,"date":"2025-05-16T16:14:09","date_gmt":"2025-05-16T16:14:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/106694\/"},"modified":"2025-05-16T16:14:09","modified_gmt":"2025-05-16T16:14:09","slug":"affordable-types-of-protein-with-the-most-nutritional-impact","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/106694\/","title":{"rendered":"Affordable Types Of Protein With The Most Nutritional Impact"},"content":{"rendered":"

With grocery prices remaining on the rise<\/a>, home cooks need to be more mindful than ever of their food\u2019s value. And because many high-protein food items (like meat, poultry, fish and dairy) can involve lofty price tags, our protein-obsessed culture<\/a> is facing a challenge \u2014 figuring out which proteins pack the most nutritional value at the most reasonable cost.<\/p>\n

We turned to a group of registered dietitians and nutritionists, medical doctors and chefs to find out which proteins offer the most \u201cbang for your buck.\u201d They came through with this list of nine grocery items. <\/p>\n

Chicken Breast<\/strong><\/p>\n

A lean meat that\u2019s easy to find just about everywhere, chicken breast got top rankings for quality and value from Dr. Shawn George<\/a>, an internal medicine physician at Yorktown Health in Illinois. <\/p>\n

\u201cI recommend chicken breast due to its lean profile, affordability and versatility. It works well in various dishes (like grilled, baked or saut\u00e9ed meals), making it a go-to for many of my patients,\u201d he said. <\/p>\n

George also touts chicken breast\u2019s long lifespan in the freezer, saying if you buy a large bulk pack, you\u2019ll be able to store, defrost and cook these cuts \u201cfor months, which makes [chicken breast] an ideal choice for meal planning without breaking the bank.\u201d <\/p>\n

To make sure that the breasts freeze correctly without spoilage or freezer burn, George said, \u201cI advise freezing in airtight packaging or vacuum-sealed bags to maintain its quality.\u201d<\/p>\n

Ground Turkey <\/strong><\/p>\n

\u201cWhen I was a young single mother, I worked a lot, and my go-to was ground turkey, which I always kept in the freezer for taco night for my daughter and her constant barrage of friends coming over,\u201d said Sophina Uong<\/a>, executive chef and co-owner of Mister Mao in New Orleans and Little Miss Mao in Nashville.<\/p>\n

Uong went on to say that \u201cground turkey is low in fat, inexpensive and a flavor sponge. We made meatloaf, meatballs and quick chili con queso with homemade turkey chorizo. A pound of turkey goes a long way and can feed six crazy 9-year-olds if you stretch it with pasta or beans and rice.\u201d<\/p>\n

Salmon<\/strong><\/p>\n

Probably to no one\u2019s surprise, salmon \u2014 a well-established superfood that\u2019s constantly praised by nutritionists \u2014 earned a spot on this list. Rima Kleiner<\/a>, a registered dietitian located in Greensboro, North Carolina, told us that \u201cthis mild fish is rich in important nutrients like omega-3 fatty acids, vitamin D, vitamin B-12, calcium and protein, all crucial for maintaining optimal bone, immune and brain health.\u201d <\/p>\n

If you think it\u2019s too expensive to belong on this list, you might be forgetting about a couple of shelf-stable options.<\/p>\n

\u201cCanned and pouched salmon is an affordable shelf-stable option to keep on hand for an easy, no-cook protein, as [you can] add canned or pouched salmon to salads, quesadillas or egg muffins<\/a>, [you can] turn it into a burger<\/a>, or enjoy it on top of bread or a halved avocado,\u201d Kleiner said.<\/p>\n

\"A<\/p>\n

The Picture Pantry via Getty Images<\/p>\n

A more affordable alternative to fresh, canned salmon can be turned into salmon burger patties.<\/p>\n

In terms of its ability to fit into a wide range of recipes (a crucial point for evaluating its dollar value in the kitchen), Kleiner insisted that salmon \u201cis also incredibly versatile, convenient, budget-friendly and easy to prepare.\u201d<\/p>\n

If you\u2019d rather take the frozen salmon route, Kleiner recommended \u201ckeeping some in the freezer and thawing overnight for stir-fries, tacos<\/a>, soups<\/a>, pasta dishes<\/a> or to cook alongside veggies on a sheet pan<\/a> or grill<\/a>.\u201d She said you can either \u201cpurchase already-frozen or stock up on fresh salmon when it\u2019s on sale and freeze it\u201d in airtight plastic wrap, freezer bags, or silicone freezer containers.<\/p>\n

Lean Ground Beef<\/strong><\/p>\n

Ground beef doesn\u2019t always get much credit as a healthy protein, possibly because it\u2019s closely associated with \u201cjunk food\u201d dishes like burgers and the high cholesterol that can result from heavy consumption. But our experts assured us that lean ground beef is an excellent performer where protein content and flexibility are concerned.<\/p>\n

Kristina Turnure<\/a>, a Columbus, Ohio-based certified nutritionist, personal trainer, and founder of Built & Balanced, said, \u201c93\/7 lean ground beef is my top choice for animal-based protein. It delivers a powerhouse of bioavailable iron, zinc and B vitamins to fuel energy production and support immunity.\u201d <\/p>\n

Turnure also pointed out lean ground beef\u2019s gentle price tag and the fact that it can \u201cadapt easily to a wide range of dishes from tacos and burgers to pasta sauces and stir-fries. For efficient meal prep, I portion it into individual servings before freezing; it thaws quickly, cooks evenly, and helps me pull together a satisfying meal in five minutes or less, which is perfect for busy schedules.\u201d <\/p>\n

Eggs<\/strong><\/p>\n

Eggs may be the bellwether example of increasing grocery costs. However, Lisa<\/a> D. Ellis<\/a>, a nutrition therapist with Integrating Nutrition in White Plains, New York, still sees them as a relatively inexpensive way to work more protein into your diet.<\/p>\n

\u201cThey offer a well-absorbed and high biological protein source. They can be frozen as omelets [or in baked dishes like quiches and frittatas] and can be reheated. Even though the price of a carton of eggs has increased, the serving size of 1 or 2 is a fraction of the [total carton] cost,\u201d Ellis said. <\/p>\n

Edamame<\/strong><\/p>\n

Plant-based proteins are an unquestionably desirable product for many consumers these days, and we were glad to learn that several of our experts view these items as effective protein carriers and affordable choices. Case in point? Edamame, young soybeans frequently used in Asian cooking, that Rene Ficek<\/a>, RDN, and owner\/president of Seattle Sutton\u2019s Healthy Eating, described as \u201can excellent plant-based protein that checks every box for value, versatility, and nutrition. It offers around 17 grams of protein per cup along with fiber, iron, and key antioxidants \u2014 making it a powerhouse for plant-forward or omnivorous diets alike.\u201d <\/p>\n

Edamame\u2019s other benefits include its low cost and storage longevity; Ficek said, \u201cit\u2019s widely available frozen and holds up beautifully when stored long-term or quickly reheated. From stir-fries and grain bowls to smoothies and snacks, edamame\u2019s mild flavor and tender texture make it an easy add-in across cuisines.\u201d<\/p>\n

Lentils<\/strong><\/p>\n

Legumes in general were highly celebrated among our experts, and Nisha Vora<\/a>, a San Diego-based vegan chef and the author of the New York Times bestseller \u201cBig Vegan Flavor<\/a>,\u201d wanted to give a special shoutout to lentils. \u201cJust one cooked cup [of lentils] contains 18 grams of protein, 15 grams of fiber, and essential nutrients like iron and folate. Lentils can be used in so many dishes \u2014 think lentil salad, lentil curry<\/a>, or lentil bolognese <\/a>\u2014 many of which freeze beautifully.\u201d <\/p>\n

Vora said that, compared to other legumes, lentils are excellent time savers; they\u2019re \u201cnaturally shelf-stable, quick-cooking, and don\u2019t require soaking like many other legumes.\u201d<\/p>\n

\"Don't<\/p>\n

Secha6271 via Getty Images<\/p>\n

Don’t underestimate the potential nutritional profile of peanut butter.<\/p>\n

Peanut Butter<\/strong><\/p>\n

The old lunch box classic known as peanut butter is a crowd pleaser among kids and adults alike, and Maggie Moon<\/a>, a Los Angeles-based culinary school alum and registered dietitian who recently published \u201dThe MIND Diet: 2nd Edition<\/a>,\u201d sees it as a smart move for anyone looking for affordable plant-based protein sources. \u201cIt\u2019s probably in everyone\u2019s pantry right now, which makes it accessible on so many levels. Conveniently shelf-stable peanut butter is incredibly versatile in recipes from sauces to spreads to baked goods to snacks,\u201d Moon said.<\/p>\n

To get into the numbers, \u201cThree ounces of peanut butter provides 21 grams of protein, as well as healthy fats, fiber, antioxidant vitamin E, magnesium, and folate,\u201d Moon said. \u201cMy favorite ways to enjoy peanut butter are swirled into yogurt for a fruit dip, stirred into hot oatmeal, added to smoothies, in a savory Indonesian-inspired stir-fry sauce, or in classic snack pairings alongside apple slices or celery sticks,\u201d she added.<\/p>\n

If you\u2019d like to avoid extra sugars and preservatives, look for pre-packaged natural peanut butter or grind your own in supermarkets and specialty grocers that offer that option. <\/p>\n

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We remain committed to providing you with the unflinching, fact-based journalism everyone deserves.<\/p>\n

Thank you again for your support along the way. We\u2019re truly grateful for readers like you! Your initial support helped get us here and bolstered our newsroom, which kept us strong during uncertain times. Now as we continue, we need your help more than ever. We hope you will join us once again<\/a>.<\/p>\n

Support HuffPost<\/a><\/p>\n

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20 Years Of Free Journalism<\/p>\n

For two decades, HuffPost has been fearless, unflinching, and relentless in pursuit of the truth. Support our mission<\/a> to keep us around for the next 20 \u2014 we can’t do this without you.<\/p>\n

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Tempeh<\/strong><\/p>\n

A traditional Indonesian product made from soybeans, \u201ctempeh is a nutrient-dense, plant-based protein with about 19\u201321 grams of complete protein per 100 grams, plus fiber, iron, and gut-friendly probiotics due to its fermentation,\u201d said Amber Dawn<\/a>, chef of Amber Dawn Wellness and Avocado Gypsy Catering in Saint Petersburg, Florida. <\/p>\n

Tempeh is often compared to tofu (also made with soybeans), and it can be used similarly. \u201cIt\u2019s great grilled, saut\u00e9ed, crumbled into sauces, or marinated, and [it] absorbs flavors well,\u201d Dawn told us. \u201cIt\u2019s also reasonably priced, especially when bought in bulk, and it freezes and defrosts with minimal texture loss, making it ideal for long-term storage and easy weeknight cooking. Few proteins match tempeh\u2019s combination of affordability, digestibility, nutrition and kitchen flexibility.\u201d<\/p>\n