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Chia seeds for Budget Eating
17g protein per 100g · Near-complete
Fits in moderation
You don't need premium cuts to hit your protein. Eggs, chicken thighs, lentils, tuna, milk, and oats deliver grams per dollar like nothing else.
The numbers
Per 100g
17g
486 kcal
Daily target (70kg)
~98g
protein per day
Per 2 tbsp
4g
117 kcal per serving
Servings/day to hit target
25×
~2925 kcal from this food
Why it works for budget eating
For a tight budget, look for cheap per gram of protein — pantry staples and bulk buys. Chia seeds isn't a top pick — also a great omega-3 source.
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