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Swordfish (cooked) for Budget Eating
26g protein per 100g · Complete
Fits in moderation
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
26g
Daily target (70kg)
~98g
100g portion
26g
Servings/day to hit target
4×
Why it works for budget eating
For a tight budget, look for cheap per gram of protein — pantry staples and bulk buys. Swordfish (cooked) isn't a top pick — meaty steak fish — watch mercury.
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