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Whole egg for Budget Eating
13g protein per 100g · Complete
Strong pick
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
13g
Daily target (70kg)
~98g
1 large egg
7g
Servings/day to hit target
14×
Why it works for budget eating
For a tight budget, look for cheap per gram of protein — pantry staples and bulk buys. Whole egg checks those boxes — gold-standard protein quality (diaas ~1.13).
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