Salmon is less expensive than hot dogs
Frugal Heart Healthy ProteinsStacey L. Krawczyk, MS, RD, LDNThe Webster’s Dictionary defines the word Frugal as: characterized by or reflecting economy in the use of resources Who isn’t looking for the opportunity to save a little money at the grocery store these days? The American diet typically revolves around the protein portion of the meal which contributes to a large portion of our total grocery bill. Is there a way to save more in this area? We’ve done a little investigating to see what proteins out there are the best bang for your buck as well as your heart. To better compare the information we’ve broken down the costs by calculating the cost per gram of protein provided. This is a nutrient-rich approach and enables a more balanced comparison.
| Food | Cost Per Gram Protein |
| Textured Soy Protein Granules (Bob’s Red Mill) | 0.012 |
| Creamy Peanut Butter (Jif) | 0.0156 |
| Skinless Chicken Breast (Tyson) | 0.0172 |
| Black Beans (canned) | 0.028 |
| Ground Turkey Breast (Jenny O 93/7) | 0.033 |
| Salmon filet | 0.064 |
| Ground Beef, Chuck | 0.0233 |
| Egg | 0.0233 |
| Ham, 97% Fat Free (Oscar Mayer Deli Fresh) | 0.0624 |
| Hot Dog (Hebrew National Beef) | 0.1094 |
Note: These items were selected from a review of 60 protein foods at large grocery store chains in the Chicago Suburbs.As you can see from the list, the most frugal complete protein you can purchase is Textured Soy Protein granules. Soy contains no cholesterol and very little fat which makes it very heart-friendly. We have also included some traditional inexpensive proteins - like hot dogs and lunchmeat. When compared as providing cost per gram of protein, they are among the most expensive items as well as containing considerably more fat and saturated fat – which is less heart-healthy. Who would have thought salmon is cheaper than hot dogs when compared like this? Some food for thought as you are looking at ways to best use stretch your food dollars – ask yourself can I make choices that provide heart-healthy options but are still frugal?Stacey L. Krawczyk, MS, RD, LDNChampaign, IllinoisFind a PowerPoint show and handouts for Shopping on a Budget here. Note: we can make any of our PowerPoint shows into slideshows for your website - just ask.
