Peanut butter vs Tilapia (raw): which protein is cheaper?

Budget says one, calories say the other

Peanut butter costs $0.022 per gram of protein against $0.048, so it saves $17.85 a week at a 100 g/day target. Tilapia (raw) answers a different question: 20.8 g of protein per 100 kcal against 4.3 g, which is what matters once calories, not dollars, are the thing you run out of first.

What the calories cost you

Getting 30 g of protein from peanut butter brings 706 kcal with it. On a 2,000 kcal day, three servings would be most of your budget before anything else goes on the plate. That is fine when you are eating at maintenance or building, and it is the reason this food falls apart on a cut no matter how good the price per gram looks.

One of these is a convenience purchase

Tilapia (raw) ranks #21 of 25 on cost per gram of protein, near the bottom. It is not a bad food, it is an expensive way to buy protein: $1.43 per 30 g against $0.66 for peanut butter. If it is in your basket for the protein, swap it. If it is there because it travels well or you enjoy it, that is a different and perfectly good reason.

On a cut these are not comparable

Tilapia (raw) carries 4.9x the protein per calorie that peanut butter does. When you are eating at a deficit, that ratio is the whole game: the same 30 g of protein arrives with 144 kcal from one and 706 kcal from the other. The cheaper option stops being cheaper once you count what you had to give up elsewhere to fit it in.

Compare against other foods

• Peanut butter vs Oats (dry)Tilapia (raw) vs Oats (dry)
• Peanut butter vs Lentils (cooked)Tilapia (raw) vs Lentils (cooked)
• Peanut butter vs Tofu (firm)Tilapia (raw) vs Tofu (firm)
• Peanut butter vs Black beans (cooked)Tilapia (raw) vs Black beans (cooked)
• Peanut butter vs Whey protein (1 scoop)Tilapia (raw) vs Whey protein (1 scoop)
• Peanut butter vs Greek yogurt (nonfat)Tilapia (raw) vs Greek yogurt (nonfat)
• Peanut butter vs Eggs (~2 large)Tilapia (raw) vs Eggs (~2 large)
• Peanut butter vs Chicken breast (raw)Tilapia (raw) vs Chicken breast (raw)
• Peanut butter vs Canned tuna (in water)Tilapia (raw) vs Canned tuna (in water)

Frequently asked

Which is cheaper for protein, peanut butter or tilapia (raw)?

Peanut butter, at $0.022 per gram of protein against $0.048 for tilapia (raw) (July 2026 US grocery prices). A 30 g protein serving costs $0.66 vs $1.43.

Which has more protein per calorie, peanut butter or tilapia (raw)?

Tilapia (raw), with 20.8 g protein per 100 kcal against 4.3 g for peanut butter, 4.9x leaner. That matters when you are cutting and calories are the binding constraint.

Which should I buy, peanut butter or tilapia (raw)?

Depends on your constraint. On a tight budget with room in your calories, peanut butter is cheaper per gram of protein. On a calorie-capped cut, tilapia (raw) gives you 4.9x more protein per calorie and is usually worth its $0.048/g price.