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Many Americans have been on a protein kick lately, especially in light of the government’s new “upside-down” food pyramid that recommends eating higher amounts of protein, fruits and vegetables than whole grains. Science shows that increasing protein in your diet has many benefits, including increasing satiety, reducing cravings, and promoting fat loss while maintaining muscle. Studies also show that eating enough protein can improve bone health. healthline.
But with the price of red meat rising, it can be difficult to fill your plate without busting your budget. Health and Human Services Secretary Robert F. Kennedy Jr. recently suggested people choose “cheap pieces of liver or steak”, which he considered “very, very economical”.
Here are three wallet-friendly proteins that are cheaper than liver — and taste better.
Also check out four easy ways to save on your grocery bill every month.
How cheap is liver?
Liver prices range from about $2.50 to $4 per pound. Pleasant View Farm in Connecticut Beef liver is available for $4 per pound, while the grocery store Shop Rite lists liver on instacart At $3.39 per pound. wal-mart Pre-packaged liver sells for $2.82 per pound to $3.68 per pound.
However, you will have to pay more for grass-fed. White Oak Pasture in Georgia Grass-fed beef liver is priced at $12.99 per pound, originally $16.99.
Whether you choose grass-fed or regular beef liver, you may be able to find other protein sources for less money.
Canned tuna provides convenience
Get canned chunk light tuna in water for less than $1 per can Discount Grocers Like Lidl. According to Can, a 5-ounce serving has 35 grams of protein and only 140 calories American TunaWhich made it the clear winner.
Chicken legs and thighs on sale can be cheap
Chicken legs (drumsticks) and thighs are comparable in price to liver and can be even cheaper on sale. walmart lists Boneless, Skinless Thighs At $3.72 per pound, while a Value Pack of Drumsticks On sale for $1.04 per pound.
Of course, organic poultry will cost you more at the grocery store.
Eggs are still cheaper than most meat and poultry
Despite the price of eggs rising due to inflation and avian flu, they remain an affordable source of protein. In January 2026, the price of eggs across the U.S. averaged $3.59 per dozen, according to SophieOr about 30 cents per egg.
The allure of eggs is their versatility and great taste – eat them boiled, scrambled or scrambled. Also include cottage cheese and fruit for a healthy, protein-rich breakfast.
Editor’s Note: Pricing and availability may vary depending on location.