Food & protein
Eating well on a budget
By Joshua Nichvolodoff · Fact-checked against sources November 2, 2026 · Next review due January 31, 2027
Clinical review: not yet reviewed by a clinician. How review works · Editorial policy
Eating enough protein doesn't have to mean expensive food. Here is the US government's own benchmark for a low-cost, nutritious diet, and the protein in pantry and freezer staples.
The USDA benchmark
USDA publishes four food plans at increasing cost — Thrifty, Low-Cost, Moderate-Cost and Liberal — updated monthly for inflation. It describes the Thrifty plan as a nutritious, practical, cost-effective diet[1].
US-average monthly costs for September 2026: a woman aged 20–50, $253.90 a month (as reported by USDA Food and Nutrition Service, September 2026; checked November 2, 2026 — may have changed)[2]; a man aged 20–50, $319.00 a month (as reported by USDA Food and Nutrition Service, September 2026; checked November 2, 2026 — may have changed)[2]; a reference family of four, $1,024.00 a month (as reported by USDA Food and Nutrition Service, September 2026; checked November 2, 2026 — may have changed)[2].
The plan assumes every meal and snack is made at home. Per-person costs are for a four-person household; USDA says to add 20% for one person, 10% for two and 5% for three[2].
Protein in pantry and freezer staples
| Item | Serving | Protein |
|---|---|---|
| Light tuna, canned in water | 1 can (165 g) | 32.0 g |
| Lentils, boiled (from dry) | 1 cup (198 g) | 17.9 g |
| Edamame, frozen, prepared | 1 cup (155 g) | 18.4 g |
| Pink salmon, canned, with bones | 75 g | 17 g |
| Black beans, canned | 175 mL (178 g) | 11 g |
| Peanut butter, natural | 30 mL (31 g) | 7 g |
| Egg, hard-boiled | 1 large (50 g) | 6.3 g |
Comparing prices at your store
Prices vary too much by store and region to list here. To compare, divide the price by the grams of protein per package (from the nutrition label) — that gives you cost per gram of protein, which is fairer than cost per package.
In Canada
We haven't yet sourced a Canadian national equivalent of the Thrifty Food Plan, so this page doesn't give Canadian costs. The protein values above from Health Canada's food tables apply in both countries[7].
General information, not financial or nutrition advice. See also a high-protein, high-fibre day.
Sources
- USDA Food Plans: Monthly Cost of Food Reports. USDA Food and Nutrition Service, October 19, 2026. https://fns-prod.azureedge.us/cnpp/usda-food-plans-cost-food-monthly-reports. Accessed November 2, 2026. Back to the text
- Official USDA Thrifty Food Plan: U.S. Average, September 2026. USDA Food and Nutrition Service, October 2026. https://fns-prod.azureedge.us/sites/default/files/resource-files/CostofFoodSep2026Thrifty.pdf. Accessed November 2, 2026. Back to the text
- FoodData Central FDC ID 173709: Fish, tuna, light, canned in water, drained solids (data record). USDA Agricultural Research Service. https://fdc.nal.usda.gov/portal-data/external/173709. Accessed November 2, 2026. Back to the text
- FoodData Central FDC ID 172421: Lentils, mature seeds, cooked, boiled, without salt (data record). USDA Agricultural Research Service. https://fdc.nal.usda.gov/portal-data/external/172421. Accessed November 2, 2026. Back to the text
- FoodData Central FDC ID 173424: Egg, whole, cooked, hard-boiled (data record). USDA Agricultural Research Service. https://fdc.nal.usda.gov/portal-data/external/173424. Accessed November 2, 2026. Back to the text
- FoodData Central FDC ID 168411: Edamame, frozen, prepared (data record). USDA Agricultural Research Service. https://fdc.nal.usda.gov/portal-data/external/168411. Accessed November 2, 2026. Back to the text
- Nutrient Value of Some Common Foods (2008). Health Canada (Canadian Nutrient File), 2008. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/nutrient-data/nutrient-value-some-common-foods-2008.html. Accessed November 2, 2026. Back to the text
Figures marked “as reported” are historical: they show what the source said on that date, not today's price or rule.
Changes to this page
- — First published.
Substantive corrections are also logged at corrections.