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Tuna (canned in water) for Budget Eating
29g 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
29g
131 kcal
Daily target (70kg)
~98g
protein per day
Per 1 can
41g
186 kcal per serving
Servings/day to hit target
3×
~558 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. Tuna (canned in water) checks those boxes — extremely lean. watch mercury if eating daily.
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