Cheapest Protein Sources in Australia

Q: What is the cheapest source of protein in Australia?

Red lentils are the cheapest source of protein in Australia at approximately $1.40 per 100g of protein. Other budget options include eggs, chickpeas, and milk. For animal protein, chicken thigh is typically the cheapest at around $2.90 per 100g protein.

Q: How much protein do you need per day?

The Australian recommended daily intake is 0.75g of protein per kg of body weight for adults (approximately 46g for women and 64g for men). Active individuals and those building muscle may need 1.2-2.0g per kg of body weight.

17 common protein sources ranked by cost per 100g of protein, based on typical Australian supermarket prices.

#	Protein Source	$/kg	Protein/100g	$/100g protein
1	Red Lentils (dry)25g protein/100g	$3.50	25g	$1.40
2	Chicken Thigh26g protein/100g	$7.50	26g	$2.88
3	Black Beans (canned)8g protein/100g	$2.80	8g	$3.50
4	Peanut Butter25g protein/100g	$8.80	25g	$3.52
5	Chicken Breast31g protein/100g	$11.00	31g	$3.55
6	Chickpeas (canned)7g protein/100g	$2.50	7g	$3.57
7	Whole Milk3.4g protein/100g	$1.45	3.4g	$4.26
8	Cheddar Cheese25g protein/100g	$11.00	25g	$4.40
9	Pork Mince19g protein/100g	$10.00	19g	$5.26
10	Greek Yoghurt10g protein/100g	$5.50	10g	$5.50
11	Frozen Fish Fillets18g protein/100g	$10.00	18g	$5.56
12	Cottage Cheese12g protein/100g	$7.00	12g	$5.83
13	Eggs (free range)13g protein/100g	$7.60	13g	$5.85
14	Beef Mince (regular)21g protein/100g	$13.00	21g	$6.19
15	Tofu (firm)12g protein/100g	$7.50	12g	$6.25
16	Canned Tuna25g protein/100g	$16.80	25g	$6.72
17	Lamb Mince20g protein/100g	$16.00	20g	$8.00

Prices are indicative based on typical Australian supermarket shelf prices (April 2025). Protein values from FSANZ nutrition data. Prices vary by store, brand and region.

Key Takeaways

Lentils and chickpeas are the cheapest protein sources overall, ideal for supplementing more expensive animal proteins.
Eggs and milk are the cheapest animal protein sources per 100g of protein.
Chicken thigh beats chicken breast on value — cheaper per kilo with only slightly less protein.
Watch for half-price specials — premium meats like beef mince often go half-price at Coles and Woolworths, dramatically improving their value.

Frequently Asked Questions

What is the cheapest source of protein in Australia?

Red lentils are the cheapest source of protein at approximately $1.40 per 100g of protein. Other budget-friendly options include canned chickpeas, eggs, and whole milk. For animal protein, chicken thigh is typically the most affordable at around $2.90 per 100g protein.

How much protein do you need per day?

The Australian recommended daily intake (RDI) is 0.75g of protein per kilogram of body weight for adults — approximately 46g for women and 64g for men. People who exercise regularly or are building muscle may need 1.2-2.0g per kilogram of body weight.