Protein is an essential nutrient needed for strong bones and healthy muscles, skin, blood and hormone levels. Both animal and vegetable sources provide adequate amounts of protein. Doctors at the Mayo Clinic report that both sources are equally effective. The richest sources of protein are seafood, poultry, legumes, dairy products, seeds and nuts. A healthy diet consists of 10 to 35 percent of the total caloric consumption. When looking for cheap sources of protein, consider the other ingredients in the food like fat and calories.
Beans
Vegetable-based protein sources are high in protein content while providing healthy fiber to a diet. Beans and lentils are some of the cheapest sources of protein, especially when purchased dry and home-cooked. Beans are low fat as well, making them a good choice for dieters. One cup of cooked lentils contains about 18 grams of protein and only one gram of fat, report doctors at the Harvard School of Public Health.
Chicken
Poultry such as chicken and turkey are cheaper and healthier red meat alternatives, report Harvard doctors. Red meat is very high in protein. A six-ounce porterhouse steak provides about 38 grams of protein but Harvard doctors report that eating more than 18 ounces of red meat per week can lead to a higher risk of colon cancer. Poultry typically is less expensive than red meat sources that include beef, pork or lamb. An average-sized frozen chicken breast brings about 25 grams of protein to your daily diet.
Tuna and Salmon
A good cheap source of protein is tuna fish that provides about 40 grams of protein in one can. Tuna packed in spring water reduces the fat intake as well. Salmon packed in cans or pouches is available for a cheap and easy alternative to tuna on sandwiches or salads. A 2.6-ounce pouch of pink salmon has 13 grams of protein, only 70 calories and two grams of fat. Salmon and tuna also are great sources of omega-3 fatty acids.
Eggs
Eggs are still one of the cheapest sources of protein ranging from $1 to $3 a dozen, depending on what brand you use and if you prefer free-range or organically fed chicken eggs. One egg has about seven grams of protein. Discard the yolk to save on fat calories and still get most of the protein with very little fat. Egg-white omelets are a common staple for athletes and bodybuilders.
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