Introduction to Protein-Rich Foods

The past few months have seen significant price increases in protein-rich foods such as eggs and beef. According to the most recent U.S. government data, egg prices have risen by 53% over the past year, marking the largest annual jump in two years. Cases of bird flu have exacerbated the issue, making eggs completely unavailable at some grocery stores. A Pew Research Center survey found that three-quarters of Americans are very concerned about the cost of food and consumer goods.

Importance of Protein in the Diet

Protein from foods like eggs plays a crucial role in a healthy diet, particularly for individuals with physically active lifestyles or those looking to build muscle. High-protein diets have been linked to reduced body weight, fat mass, and belly fat. Protein keeps you fuller for longer and can help reduce cravings. It also increases muscle mass, especially when combined with resistance training, and helps preserve muscle mass while losing weight.

Recommended Dietary Allowance for Protein

The Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. However, individual protein needs may vary depending on factors such as weight loss, muscle gain, or maintenance. To determine personalized daily protein intake, an online protein calculator can be used. It’s essential to consult a doctor or dietitian for specific guidance on protein needs.

Key Findings

Hims calculated the average price of a serving of eight protein-rich foods to determine the most cost-effective way to add protein to the diet. The key findings include:

• Chicken ranked at the top of the list due to its high protein content per serving and low price per pound.
• Eggs and steak were the most costly items, partly due to large price increases over the past year; eggs rose by 53% while beef rose by 5.5%.
• Beans, typically considered a cost-effective protein source, ranked toward the middle of the list, also due to recent inflation. The price of dried beans is up 5.6% from a year ago.

8 Groceries Ranked By Price Per Ounce and Protein Content

The list ranks eight grocery items based on the price of a serving that contains 25 grams of protein, placing foods with the lowest price at the top of the list.

1. Boneless chicken breast ($0.91 for 25g protein)
2. Pork chops ($0.94 for 25g protein)
3. Ham ($0.99 for 25g protein)
4. Cheese ($1.10 for 25g protein)
5. Ground beef ($1.26 for 25g protein)
6. Dried beans ($1.27 for 25g protein)
7. Eggs ($1.54 for 25g protein)
8. Steak ($2.43 for 25g protein)

Methodology

Hims coupled Johns Hopkins data on protein content per ounce of a given food with the latest Bureau of Labor Statistics (BLS) data on average retail and food prices per pound to create the ranking. Data was standardized by determining the number of ounces in a serving that contains 25 grams of protein, then multiplied by the price per ounce to calculate the final price per 25 grams of protein.

3 Tips For Getting Enough Protein on a Budget

A protein-rich diet is essential for building and repairing tissues, supporting muscle growth, and keeping you energized throughout the day. Here are three tips for getting enough protein on a budget:

1. Incorporate multiple sources of protein: Inflation data shows that plant-based foods like peanut butter and canned beans have had the most stable prices over the past year. They’re not just kind to your wallet; plant-based foods are often lower in calories and fat compared to meat and dairy.
2. Be open-minded: Being open-minded to new healthy protein sources can help introduce a range of essential nutrients to your diet and save you money. For example, choosing chicken over beef can be a more affordable and leaner source of animal protein.
3. Cook at home: Cooking at home gives you full control over ingredients, portion sizes, and cooking methods, ensuring a healthier meal with fewer additives. According to BLS data, the cost of eating out over the past year increased at nearly double the rate of cooking at home.

Conclusion

With the rising cost of protein-rich foods like eggs and beef, it’s essential to explore more affordable options. By incorporating multiple sources of protein, being open-minded to new foods, and cooking at home, individuals can maintain a protein-rich diet without breaking the bank. Chicken, pork chops, and ham are among the most cost-effective protein sources, while eggs and steak are the most expensive.

FAQs

• What is the Recommended Dietary Allowance for protein?
  The Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
• What are some affordable alternatives to eggs and beef?
  Chicken, pork chops, and ham are among the most cost-effective protein sources.
• How can I get enough protein on a budget?
  Incorporate multiple sources of protein, be open-minded to new foods, and cook at home to maintain a protein-rich diet without breaking the bank.

  By Olivia Rockerman for Hims