Protein cost by food · July 2026
Tofu (firm): what its protein really costs
USDA macros joined to a current US grocery price, reduced to the numbers that decide a shopping list.
$ per gram protein
$0.024
30 g protein costs
$0.71
Protein / 100 kcal
11.8 g
Cost rank
#9 of 25
Per 100 g serving
| Price | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| $0.40 | 144 | 17 g | 3 g | 9 g |
To get 30 g of protein from tofu (firm) you need 176 g, which costs $0.71 and carries 254 kcal. Scaled to a common 100 g/day protein target, a week on tofu (firm) alone runs $16.47. The calorie load per 30 g protein is modest, so it fits calorie-capped plans.
Smarter swaps
Next cheaper per gram of protein: lentils (cooked) at $0.022/g (vs $0.024/g here). If calories are the constraint, canned tuna (in water) carries 22.4 g protein per 100 kcal against 11.8 g here, at a higher $0.042/g.
Tofu (firm) against the field
| # | Food | $/g protein | Protein/100 kcal | Head-to-head |
|---|---|---|---|---|
| 1 | Oats (dry) | $0.009 | 4.3 g | compare |
| 2 | Soybeans (dried, raw) | $0.010 | 8.2 g | compare |
| 3 | Wheat flour (all-purpose) | $0.012 | 2.8 g | compare |
| 4 | Vital wheat gluten | $0.013 | 20.3 g | compare |
| 5 | Peanuts (raw) | $0.017 | 4.6 g | compare |
| 6 | Split peas (cooked) | $0.022 | 7.2 g | compare |
| 7 | Peanut butter | $0.022 | 4.3 g | compare |
| 8 | Lentils (cooked) | $0.022 | 7.8 g | compare |
| 9 | Tofu (firm) | $0.024 | 11.8 g | - |
| 10 | Black beans (cooked) | $0.025 | 6.7 g | compare |
| 11 | Cottage cheese (lowfat) | $0.027 | 13.1 g | compare |
| 12 | Whey protein (1 scoop) | $0.031 | 20.0 g | compare |
| 13 | Edamame | $0.033 | 9.9 g | compare |
| 14 | Greek yogurt (nonfat) | $0.035 | 16.9 g | compare |
| 15 | Milk (2%) | $0.035 | 6.8 g | compare |
| 16 | Eggs (~2 large) | $0.036 | 8.8 g | compare |
| 17 | Chicken breast (raw) | $0.040 | 18.8 g | compare |
| 18 | Canned tuna (in water) | $0.042 | 22.4 g | compare |
| 19 | Turkey breast (raw) | $0.044 | 21.6 g | compare |
| 20 | Egg whites (liquid) | $0.046 | 21.0 g | compare |
| 21 | Tilapia (raw) | $0.048 | 20.8 g | compare |
| 22 | Sardines (canned in oil) | $0.055 | 11.8 g | compare |
| 23 | Ground beef 90/10 (raw) | $0.055 | 11.4 g | compare |
| 24 | Quinoa (cooked) | $0.068 | 3.7 g | compare |
| 25 | Beef jerky | $0.166 | 8.1 g | compare |
Prices move. The cheapest-protein planner recomputes this ranking live against your own protein target and calorie cap, and the full dataset is free to download.
Weekly cheap-macro grocery lists
Get a fresh lowest-cost-to-hit-your-macros shopping list each week.
Frequently asked
- How much does protein from tofu (firm) cost?
- $0.024 per gram of protein at current US grocery prices (July 2026). A 30 g protein serving costs $0.71 and requires 176 g of tofu (firm), which also brings 254 kcal.
- Is tofu (firm) a cheap protein source?
- It ranks #9 of 25 tracked foods on cost per gram of protein. The cheapest tracked source, oats (dry), costs $0.009/g, which is 2.7x cheaper.
- Is tofu (firm) good for cutting (protein per calorie)?
- It carries 11.8 g protein per 100 kcal, rank #11 of 25. The leanest tracked source is canned tuna (in water) at 22.4 g per 100 kcal.
- What does a week of protein from tofu (firm) cost?
- Hitting 100 g of protein per day from tofu (firm) alone costs $16.47 per week at current prices. Most people mix sources; the planner computes the cheapest mix for your exact target.
Prices are representative US grocery prices as of July 2026; your store will differ. Educational content, not medical or dietary advice.