this post was submitted on 20 May 2026
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I can get 100g of protein from chicken or fish for dirt cheap, and it's delicious.
What would be the cheapest way to get 100g of protein from vegan options?
That seems to be a nice article https://www.healthline.com/nutrition/protein-for-vegans-vegetarians#beans
First easiest replacements seem to be lentils and beans, though not as high protein content as chicken breast or just protein powder. Products were primarily chosen based on price, cheapest available and as equal terms as possible. Excluded fish(tuna and salmon) as I'm lazy and the price of those already ranges in 12-17€/kg on the low end and protein content isn't that much higher than chicken.
Beans 100g, 121cal/0,7g fat/17g carbs/8g protein. 4,65€/kg
Lentils 100g, 119cal/1g fat/15g carbs/8g protein. 4,13€/kg Both were chosen stored in salt water for easier comparison as oddly beans are only available in salt water, canned or frozen while lentils are primarily available as dried goods.
Chicken breast 100g 104cal/1,6g fat/0,3 carbs/22g protein. 7,99€/kg
Whey protein powder 100g 417cal/7g fats/5,5g carbs/80g protein. 33,3€/kg
You have to replace prices yourself based on your location and on availability.
Surprisingly per kg, lentils and beans are cheaper. Though to get 100g of protein, id say below minimum requirement, more are required.
Beans 1,25kg of beans to get 100g of protein, in addition 8,7g fat, 212g carbs, 1512cal. Total price 5,81€.
Lentils. 1,25kg for 100g of protein, in addition 12,5g fat, 187g carbs, 1487cal. Total price 5,16€.
Chicken breast, 454g for 100g of protein, in addition 7,2g fat, 1,3g of carbs. 472 cal. Total price 3,62€.
Protein powder 125g for 100g of protein. In addition 8,7g fat. 6,2g carbs. 521cal. Total price 4,16€
Well, chicken breast is the cheapest source of protein, but protein powder is the least volume so probably easiest to consume.
Though chicken breast and protein powder would need some source of carbs to accompany it which would increase the price of total meal, but beans and lentils wouldn't.
So we get back to the original point of having varied diet and it should be good enough. No point to add extra layer of complexity for minimal difference to an activity that's already annoying enough by leaning towards any extreme.
Seagull I ran over with my car: free
That's the spirit. Though cleaning it will be a pain in the ass.
You can also often get TVP for pretty cheap, as it's a byproduct of vegetable oil production. Might be sold as "soy chunks" or similar.
In particular, you can prepare it to be chewy like a steak, which I was somewhat missing from other vegan foods...
Seitan powder. You can get 100g of protein for less than a dollar, and it tastes however you want it to. I tend to add some better than bouillon and a little oil to the mixture (still less than a dollar) before steaming it, then use it like deli meat or spam, but there are a lot of different techniques and you can use whatever’s best for you.
That'll do the trick
Beans.
You'd need ~1.2kg of beans for that
That's 3 cans, where I live that costs a lot more than 400g of chicken. And it would suck to eat that much beans.
400g of chicken costs €4,90 here.
Canned kidney beans would be €3,25 for 1,25kgs, dried it would only cost you €2,90.
Don't know how crazy US meat subsidies are, but here it's definitely still cheaper to get protein from plants 🤷🏼
Edit: Dried chickpeas are just €2,- for the same amount of protein, weird. And those are the organic ones, probably still way cheaper in bulk.
ok but it would still suck to eat that many beans.
Yeah wouldn't recommend that, but with the money you save you can add some soy products.