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Rolled oats (dry) for Budget Eating
13g protein per 100g · Incomplete
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
1/2 cup dry
5g
Servings/day to hit target
20×
Why it works for budget eating
For a tight budget, look for cheap per gram of protein — pantry staples and bulk buys. Rolled oats (dry) checks those boxes — pair with milk or whey.
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