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Yogurt (full fat) for Budget Eating
3.5g 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
3.5g
61 kcal
Daily target (70kg)
~98g
protein per day
Per 1 cup
9g
149 kcal per serving
Servings/day to hit target
11×
~1639 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. Yogurt (full fat) checks those boxes — regular full-fat yogurt — not strained, so less protein than greek. good for smoothies.
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