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Milk (2% / half fat) for Budget Eating
3.4g 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
3.4g
50 kcal
Daily target (70kg)
~98g
protein per day
Per 1 cup
8g
122 kcal per serving
Servings/day to hit target
13×
~1586 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. Milk (2% / half fat) checks those boxes — reduced fat but same protein as whole milk. a good middle ground.
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