Cheapest protein sources: what 30 g of protein costs from 62 foods
The cheapest protein in USDA's 2017–18 national average prices comes from TVP, split peas, peanuts, chicken drumsticks and lentils: 30 g of protein from them cost $0.54 to $0.67. The same 30 g cost $1.05 from chicken breast, $1.09 from eggs and $1.50 from ground beef. The most expensive here is shrimp at $5.76.
Prices: USDA Economic Research Service national average prices for 2017–18, the latest set it has published, in dollars of that time, per edible gram (bones, skin you discard and cooking losses already counted). Protein and calories: USDA FNDDS. Today's shelf prices differ, so compare foods with each other rather than with your receipt.
US national average prices, 2017–18, per edible gram.
All 62 foods, cheapest protein first
| # | Food, as eaten | Cost of 30 g protein | Protein per $1 | One serving | Calories per 30 g protein |
|---|---|---|---|---|---|
| 1 | TVP (textured vegetable protein) | $0.54 | 55 g | 1/4 cup (17 g): $0.16, 9 g protein | 215 |
| 2 | Split peas (cooked from dried, fat added) | $0.54 | 55 g | 1/2 cup (3.3 oz, 92.5 g): $0.13, 7 g protein | 650 |
| 3 | Peanuts (roasted, salted) | $0.61 | 49 g | 1 oz (28 g): $0.16, 8 g protein | 641 |
| 4 | Chicken drumsticks (roasted, skin not eaten) | $0.61 | 49 g | 3 oz (85 g): $0.42, 20 g protein | 192 |
| 5 | Lentils (cooked from dried, fat added) | $0.67 | 45 g | 1/2 cup (3.3 oz, 92.5 g): $0.17, 8 g protein | 594 |
| 6 | Peanut butter | $0.69 | 43 g | 2 tbsp (1.1 oz, 32 g): $0.16, 7 g protein | 808 |
| 7 | Chicken liver (sauteed or fried) | $0.70 | 43 g | 3 oz (85 g): $0.40, 17 g protein | 283 |
| 8 | Canned mackerel (canned) | $0.77 | 39 g | 3 oz (85 g): $0.50, 20 g protein | 202 |
| 9 | Skim milk | $0.81 | 37 g | 1 cup (8.6 oz, 244 g): $0.23, 8 g protein | 297 |
| 10 | Milk (2%) | $0.82 | 36 g | 1 cup (8.6 oz, 244 g): $0.22, 8 g protein | 446 |
| 11 | Whole turkey (roasted, light and dark meat, skin eaten) | $0.86 | 35 g | 3 oz (85 g): $0.67, 23 g protein | 200 |
| 12 | Kidney beans (canned, drained) | $0.91 | 33 g | 1/2 cup (3.2 oz, 90 g): $0.24, 8 g protein | 466 |
| 13 | Canned chicken (canned, meat only) | $0.95 | 32 g | 3 oz (85 g): $0.68, 22 g protein | 219 |
| 14 | Oats (dry, before cooking) | $0.99 | 30 g | 1/2 cup (1.4 oz, 40 g): $0.17, 5 g protein | 865 |
| 15 | Chicken thighs (roasted, skin not eaten) | $1.03 | 29 g | 3 oz (85 g): $0.72, 21 g protein | 217 |
| 16 | Chicken breast (roasted, skin not eaten) | $1.05 | 29 g | 3 oz (85 g): $0.90, 26 g protein | 160 |
| 17 | Black beans (canned, drained) | $1.06 | 28 g | 1/2 cup (3.2 oz, 90 g): $0.28, 8 g protein | 453 |
| 18 | Whole chicken (roasted, mixed parts, skin not eaten) | $1.07 | 28 g | 3 oz (85 g): $0.83, 23 g protein | 181 |
| 19 | Pork roast (roasted) | $1.08 | 28 g | 3 oz (85 g): $0.81, 23 g protein | 204 |
| 20 | Eggs (hard-boiled or poached) | $1.09 | 27 g | 2 eggs (3.5 oz, 100 g): $0.45, 12 g protein | 346 |
| 21 | Egg whites (liquid or separated, cooked without fat) | $1.11 | 27 g | 3 egg whites (3.5 oz, 99 g): $0.39, 11 g protein | 146 |
| 22 | Ground pork (cooked) | $1.11 | 27 g | 3 oz (85 g): $0.85, 23 g protein | 333 |
| 23 | Pinto beans (canned, drained) | $1.12 | 27 g | 1/2 cup (3.2 oz, 90 g): $0.26, 7 g protein | 537 |
| 24 | Cottage cheese (4% milkfat) | $1.13 | 26 g | 1/2 cup (3.7 oz, 105 g): $0.46, 12 g protein | 266 |
| 25 | Pork chops (cooked, lean only) | $1.15 | 26 g | 3 oz (85 g): $0.91, 24 g protein | 183 |
| 26 | Chickpeas (canned, drained) | $1.18 | 26 g | 1/2 cup (3.2 oz, 90 g): $0.29, 7 g protein | 535 |
| 27 | Whole wheat bread | $1.20 | 25 g | 2 thin slices (1.7 oz, 48 g): $0.24, 6 g protein | 620 |
| 28 | Pasta (cooked) | $1.34 | 22 g | 1 cup (4.9 oz, 140 g): $0.36, 8 g protein | 818 |
| 29 | Mozzarella (part skim, string cheese) | $1.35 | 22 g | 1 oz (28 g): $0.30, 7 g protein | 375 |
| 30 | Catfish (baked, no added fat) | $1.38 | 22 g | 3 oz (85 g): $0.75, 16 g protein | 266 |
| 31 | Cheddar cheese | $1.45 | 21 g | 1 oz (28 g): $0.32, 7 g protein | 527 |
| 32 | Soy milk (sweetened) | $1.49 | 20 g | 1 cup (8.6 oz, 244 g): $0.41, 8 g protein | 466 |
| 33 | Ground beef (cooked) | $1.50 | 20 g | 3 oz (85 g): $1.09, 22 g protein | 306 |
| 34 | Ham (cured, cooked) | $1.55 | 19 g | 3 oz (85 g): $0.84, 16 g protein | 184 |
| 35 | Tilapia (baked, no added fat) | $1.56 | 19 g | 3 oz (85 g): $1.13, 22 g protein | 167 |
| 36 | Ground turkey (cooked) | $1.59 | 19 g | 3 oz (85 g): $1.21, 23 g protein | 236 |
| 37 | Canned sardines (canned in oil) | $1.62 | 19 g | 3 oz (85 g): $1.13, 21 g protein | 253 |
| 38 | Hot dogs (any meat) | $1.63 | 18 g | 1 hot dog (2 oz, 57 g): $0.36, 7 g protein | 795 |
| 39 | Ricotta | $1.63 | 18 g | 1/2 cup (4.3 oz, 123 g): $0.64, 12 g protein | 463 |
| 40 | Soybeans (cooked) | $1.65 | 18 g | 1/2 cup (3.3 oz, 92.5 g): $0.86, 16 g protein | 387 |
| 41 | Beef chuck roast (pot roast, braised) | $1.73 | 17 g | 3 oz (85 g): $1.39, 24 g protein | 265 |
| 42 | Spam (canned luncheon meat) | $1.74 | 17 g | 2 oz (57 g): $0.44, 8 g protein | 705 |
| 43 | Greek yogurt (plain, nonfat) | $1.76 | 17 g | 5.3 oz (150 g): $0.91, 15 g protein | 172 |
| 44 | Bologna (any meat) | $1.79 | 17 g | 2 slices (2 oz, 56 g): $0.35, 6 g protein | 815 |
| 45 | Edamame (cooked, shelled) | $1.80 | 17 g | 3 oz (85 g): $0.59, 10 g protein | 364 |
| 46 | Turkey breast (roasted, skin not eaten) | $1.81 | 17 g | 3 oz (85 g): $1.48, 24 g protein | 145 |
| 47 | Meatless chicken (vegetarian meat substitute) | $1.88 | 16 g | 3 oz (85 g): $1.26, 20 g protein | 284 |
| 48 | Canned tuna (canned, drained) | $1.99 | 15 g | 3 oz (85 g): $1.07, 16 g protein | 134 |
| 49 | Fish sticks | $2.02 | 15 g | 4 sticks (2.8 oz, 80 g): $0.59, 9 g protein | 755 |
| 50 | Canned salmon (canned) | $2.02 | 15 g | 3 oz (85 g): $1.41, 21 g protein | 166 |
| 51 | Plain yogurt (low fat) | $2.36 | 13 g | 6 oz (170 g): $0.70, 9 g protein | 360 |
| 52 | Beef steak (cooked, any cut) | $2.37 | 13 g | 3 oz (85 g): $1.81, 23 g protein | 254 |
| 53 | Sunflower seeds (shelled, salted) | $2.49 | 12 g | 1 oz (28 g): $0.45, 5 g protein | 903 |
| 54 | Tofu | $2.51 | 12 g | 3 oz (85 g): $0.51, 6 g protein | 255 |
| 55 | Deli turkey (sliced lunch meat) | $2.64 | 11 g | 2 oz (57 g): $0.74, 8 g protein | 215 |
| 56 | Almonds (raw) | $2.70 | 11 g | 1 oz (28 g): $0.55, 6 g protein | 876 |
| 57 | Tuna steak (fresh, baked or broiled) | $2.70 | 11 g | 3 oz (85 g): $2.32, 26 g protein | 174 |
| 58 | Salmon fillet (cooked) | $2.89 | 10 g | 3 oz (85 g): $2.08, 22 g protein | 324 |
| 59 | Bacon (cooked) | $3.10 | 10 g | 3 thin slices (15 g): $0.58, 6 g protein | 388 |
| 60 | Cod (steamed or poached) | $3.13 | 10 g | 3 oz (85 g): $1.71, 16 g protein | 135 |
| 61 | Beef jerky | $4.12 | 7 g | 1 oz (28 g): $1.29, 9 g protein | 370 |
| 62 | Shrimp (steamed or boiled) | $5.76 | 5 g | 3 oz (85 g): $2.80, 15 g protein | 157 |
Prices are US national averages for 2017–18 in dollars of that time. Cost of 30 g protein = price per 3.5 oz (100 g) as eaten ÷ grams of protein per 3.5 oz (100 g) × 30.
What changes the answer
- Calories that come with the protein. Split peas, peanuts, lentils and peanut butter are cheap protein but bring 594 to 808 calories with every 30 g of protein. Among the cheapest, TVP, chicken drumsticks, canned mackerel and whole turkey deliver the same 30 g of protein with 192 to 215 calories.
- The cut matters as much as the animal. Chicken drumsticks cost $0.61 per 30 g of protein and chicken breast $1.05, even though both are chicken.
- Processed meat is not a protein bargain. Hot dogs, bologna and deli turkey cost $1.63 to $2.64 per 30 g of protein because they are only 10 to 15% protein by weight, against chicken drumsticks at $0.61, ground beef at $1.50 and pork chops at $1.15.
- Legumes you cook from dry. Lentils and split peas cooked from dried cost $0.54 to $0.67 per 30 g of protein, the canned beans here $0.91 to $1.18.
- Which tofu. USDA's general tofu entry, used for the price, has 7 g of protein per 3.5 oz (100 g). Extra-firm tofu has 10 g (USDA SR Legacy, FDC ID 174290). At the same price per pound, 30 g of protein from it would cost $1.80 instead of $2.51.
- Calories in cooked lentils and peas. USDA prices lentils and split peas cooked from dried only as a recipe with fat added, so the calories in this table include that fat. For comparison, lentils boiled without fat have 116 calories and 9 g of protein per 3.5 oz (100 g), or 386 calories per 30 g of protein instead of 594 (USDA SR Legacy, FDC ID 172421), while split peas boiled without fat have 118 calories and 8 g of protein per 3.5 oz (100 g), or 424 calories per 30 g of protein instead of 650 (USDA SR Legacy, FDC ID 172429).
- Separating eggs yourself. The egg white price here is per gram of white and does not count a yolk you set aside. If you separate whole eggs, you pay for the yolk too: one egg (50 g as eaten) gives one white of 1.2 oz (33 g) (USDA FNDDS portion weights), so at the same egg price 30 g of protein from whites you separate costs $1.92, against $1.09 from whole eggs.
- Edible weight, not shelf weight. Every price here is per gram of food as you eat it: a chicken drumstick is priced for the meat without the bone, and a chicken thigh is priced for the meat without bone or skin. Foods that lose weight in cooking or carry bones are not made to look cheaper than they are.
- The year. These are 2017–18 prices. Store brands, sales and region move any single price, so a food that is close to another in this table can swap places at your store.
More on the cost of protein
Sources
- Prices: USDA Economic Research Service, Purchase to Plate National Average Prices for NHANES (PP-NAP), 2017/2018 prices, US dollars per 100 edible grams. https://www.ers.usda.gov/data-products/purchase-to-plate/ (dataset accessed 2026-10-12)
- Protein and calories: USDA FoodData Central, FoodData Central survey (FNDDS) 2024-10-31, the entry with the same food code (accessed 2026-10-14)
Foods on this page
- Almonds: ERS food code 42101000 Almonds, unroasted (Includes raw), matched directly to store sales data · nutrients FDC ID 2707486
- Bacon: ERS food code 22600100 Bacon, NS as to type of meat, cooked, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705885
- Beef chuck roast: ERS food code 21407000 Beef, pot roast, braised or boiled, NS as to fat eaten (Includes chuck roast; arm roast; blade roast; shoulder roast), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705848
- Beef jerky: ERS food code 21602100 Beef jerky (Includes Slim Jim; Big Jerk; Super Jerk; Giant Jerk), matched directly to store sales data · nutrients FDC ID 2705860
- Beef steak: ERS food code 21101000 Beef steak, NS as to cooking method, NS as to fat eaten, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705824
- Black beans: ERS food code 41102080 Black beans, from canned, no added fat, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2707363
- Bologna: ERS food code 25220410 Bologna, NFS (Includes made from any kind of meat), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706176
- Canned chicken: ERS food code 24198570 Chicken, canned, meat only, matched directly to store sales data · nutrients FDC ID 2706086
- Canned mackerel: ERS food code 26121180 Mackerel, canned, matched directly to store sales data · nutrients FDC ID 2706268
- Canned salmon: ERS food code 26137180 Salmon, canned, matched directly to store sales data · nutrients FDC ID 2706291
- Canned sardines: ERS food code 26139180 Sardines, canned in oil, matched directly to store sales data · nutrients FDC ID 2706293
- Canned tuna: ERS food code 26155110 Tuna, canned, NS as to oil or water pack (Includes tuna, NFS; low sodium), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706311
- Catfish: ERS food code 26107123 Catfish, baked or broiled, no added fat (Includes sauteed; fried with no coating; bullhead), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706236
- Cheddar cheese: ERS food code 14104100 Cheese, Cheddar (Includes Coon; sharp cheese; Tillamook; Hoop; Pioneer; New York; Wisconsin; Longhorn), matched directly to store sales data · nutrients FDC ID 2705709
- Chicken breast: ERS food code 24122131 Chicken breast, baked, broiled, or roasted, skin not eaten, from raw (Includes NS as to skin eaten), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705956
- Chicken drumsticks: ERS food code 24142301 Chicken drumstick, baked, broiled, or roasted, skin not eaten, from raw, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706003
- Chicken liver: ERS food code 25110450 Chicken liver, fried (Includes turkey; other poultry liver; sauteed; NS as to cooking method), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706154
- Chicken thighs: ERS food code 24152231 Chicken thigh, baked, broiled, or roasted, skin not eaten, from raw, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706030
- Chickpeas: ERS food code 41302080 Chickpeas, from canned, no added fat (Includes garbanzos; ceci), matched directly to store sales data · nutrients FDC ID 2707418
- Cod: ERS food code 26109160 Cod, steamed or poached, priced from its recipe ingredients · nutrients FDC ID 2706245
- Cottage cheese: ERS food code 14201010 Cheese, cottage, creamed, large or small curd (Includes regular (4% fat) cottage cheese), matched directly to store sales data · nutrients FDC ID 2705748
- Deli turkey: ERS food code 25230780 Turkey, prepackaged or deli, luncheon meat (Includes breast, loaf, turkey lunch meat, NFS; all fat levels - regular, reduced fat, low fat, or fat free; lean or extra lean), matched directly to store sales data · nutrients FDC ID 2706215
- Edamame: ERS food code 41420020 Edamame, cooked (Includes with or without fat), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2707436
- Egg whites: ERS food code 31108010 Egg, white only, raw, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2707168
- Eggs: ERS food code 31103010 Egg, whole, boiled or poached (Includes soft boiled or hard boiled egg; egg, cooked, no fat or milk added), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2707154
- Fish sticks: ERS food code 26100270 Fish stick, patty or nugget from restaurant, home, or other place, matched directly to store sales data · nutrients FDC ID 2706231
- Greek yogurt: ERS food code 11411420 Yogurt, Greek, nonfat milk, plain (Includes 0% fat; fat free; light; light, NFS), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705424
- Ground beef: ERS food code 21500100 Ground beef, cooked, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705854
- Ground pork: ERS food code 22002000 Pork, ground or patty, cooked, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705863
- Ground turkey: ERS food code 24207000 Turkey, ground, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706133
- Ham: ERS food code 22311000 Ham, smoked or cured, cooked, NS as to fat eaten (Includes country ham; cottage ham; picnic ham; ham or baked ham, NS as to fresh, smoked, or cured), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705878
- Hot dogs: ERS food code 25210110 Frankfurter or hot dog, NFS, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706166
- Kidney beans: ERS food code 41106080 Kidney beans, from canned, no added fat (Includes red), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2707383
- Lentils: ERS food code 41304990 Lentils, from dried, fat added (Includes NS as to fat; NS as to meat; frozen), priced from its recipe ingredients · nutrients FDC ID 2707424
- Meatless chicken: ERS food code 41810600 Chicken, meatless, NFS (Includes meat substitute; vegetarian), matched directly to store sales data · nutrients FDC ID 2707468
- Milk: ERS food code 11112110 Milk, reduced fat (2%) (Includes Hi-Protein milk; fortified milk; 1.5% fat milk), matched directly to store sales data · nutrients FDC ID 2705386
- Mozzarella: ERS food code 14107030 Cheese, Mozzarella, part skim (Includes Chedarella Cheese; string cheese; cheese sticks, NS as to type of cheese; Poly-O; Stringsters; County Line; Richfood; Mootown Snackers; Sorrento; lowfat; reduced fat; made with 2% milk), matched directly to store sales data · nutrients FDC ID 2705723
- Oats: ERS food code 57602100 Oats, raw, matched directly to store sales data · nutrients FDC ID 2708489
- Pasta: ERS food code 56130000 Pasta, cooked (Includes macaroni, spaghetti, any shape of pasta; NS as to grain type; pasta, NFS), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2708357
- Peanut butter: ERS food code 42202000 Peanut butter (Includes NS as to type), matched directly to store sales data · nutrients FDC ID 2707537
- Peanuts: ERS food code 42111100 Peanuts, roasted, salted (Includes plain; lightly salted; NS as to salt; sea salt; not coated), matched directly to store sales data · nutrients FDC ID 2707515
- Pinto beans: ERS food code 41104080 Pinto beans, from canned, no added fat (Includes calico), matched directly to store sales data · nutrients FDC ID 2707375
- Plain yogurt: ERS food code 11411200 Yogurt, low fat milk, plain (Includes 1% fat; 2% fat; 99% fat free; light), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705419
- Pork chops: ERS food code 22101020 Pork chop, NS as to cooking method, lean only eaten, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705868
- Pork roast: ERS food code 22400100 Pork roast, NS as to cut, cooked, NS as to fat eaten, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705882
- Ricotta: ERS food code 14201500 Cheese, Ricotta, matched directly to store sales data · nutrients FDC ID 2705750
- Salmon fillet: ERS food code 26137110 Salmon, cooked, NS as to cooking method (Includes saltwater trout), priced from its recipe ingredients · nutrients FDC ID 2706285
- Shrimp: ERS food code 26319130 Shrimp, steamed or boiled (Includes prawn), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706363
- Skim milk: ERS food code 11113000 Milk, fat free (skim) (Includes nonfat milk; 0.5% or less fat), matched directly to store sales data · nutrients FDC ID 2705388
- Soy milk: ERS food code 11320000 Soy milk (Includes Edensoy; vanilla flavored; Silk; West Soy; Soymilk; NS as to type; Vitasoy), matched directly to store sales data · nutrients FDC ID 2705404
- Soybeans: ERS food code 41107010 Soybeans, cooked (Includes with or without fat; NS as to meat), matched directly to store sales data · nutrients FDC ID 2707388
- Spam: ERS food code 25230530 Ham and pork, canned luncheon meat, chopped, minced, pressed, spiced (Includes Spam; Treet), matched directly to store sales data · nutrients FDC ID 2706211
- Split peas: ERS food code 41303010 Split peas, from dried, fat added (Includes NS as to fat; NS as to meat; frozen), priced from its recipe ingredients · nutrients FDC ID 2707421
- Sunflower seeds: ERS food code 43102100 Sunflower seeds, plain, salted (Includes sea salt; lightly salted), matched directly to store sales data · nutrients FDC ID 2707583
- Tilapia: ERS food code 26158013 Tilapia, baked or broiled, no added fat (Includes sauteed; fried with no coating; mojarra), priced from its recipe ingredients · nutrients FDC ID 2706320
- Tofu: ERS food code 41420010 Soybean curd (Includes stir fried; bean curd; tofu), matched directly to store sales data · nutrients FDC ID 2707435
- Tuna steak: ERS food code 26153120 Tuna, fresh, baked or broiled, fat added (Includes sauteed; fried with no coating; ahi; aku; bonito; NS as to fat), priced from its recipe ingredients · nutrients FDC ID 2706310
- Turkey breast: ERS food code 24201120 Turkey, light meat, roasted, skin not eaten (Includes any source), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706109
- TVP: ERS food code 41440000 Textured vegetable protein, dry, price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2707451
- Whole chicken: ERS food code 24102020 Chicken, NS as to part, baked, broiled, or roasted, skin not eaten (Includes any source), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2705934
- Whole turkey: ERS food code 24201330 Turkey, light and dark meat, roasted, skin eaten (Includes NS as to skin eaten; any source), price carried over from a closely matching food (ERS method altEC) · nutrients FDC ID 2706114
- Whole wheat bread: ERS food code 51300110 Bread, whole wheat (Includes pre-sliced, commercial; whole grain), matched directly to store sales data · nutrients FDC ID 2707709
How we calculate: cost of 30 g protein = ERS price per 3.5 oz (100 g) as eaten ÷ FNDDS protein per 3.5 oz (100 g) × 30. Protein per $1 = protein per 3.5 oz (100 g) ÷ price per 3.5 oz (100 g). Serving weights come from USDA FNDDS or are plain weights (3 oz cooked meat or fish). Protein powder is left out on purpose: ERS gave every protein powder the same price, carried over from an instant breakfast mix, so a cost per gram for it would not be a real measurement. How we verify.