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Greek yogurt (2% / half-fat) for Budget Eating
9g 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
9g
73 kcal
Daily target (70kg)
~98g
protein per day
Per 1 cup
22g
179 kcal per serving
Servings/day to hit target
5×
~895 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. Greek yogurt (2% / half-fat) checks those boxes — creamier than 0% — still high protein with a little more fat.
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