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Sardines (canned) for Budget Eating
25g 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
25g
250 kcal
Daily target (70kg)
~98g
protein per day
Per 100g portion
25g
Servings/day to hit target
4×
~1000 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. Sardines (canned) checks those boxes — whole fish — protein + calcium + omega-3.
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