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Wild rice (cooked) for Budget Eating
4g protein per 100g · Near-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
4g
Daily target (70kg)
~98g
100g portion
4g
Servings/day to hit target
25×
Why it works for budget eating
For a tight budget, look for cheap per gram of protein — pantry staples and bulk buys. Wild rice (cooked) checks those boxes — higher protein than white or brown rice.
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