Cheapest Protein Per Gram in Thailand: Eggs vs Pork vs Tuna vs Tofu Compared
Meat prices keep rising, but before you cut protein from your diet — let's calculate the actual cost per gram of protein for 7 common ingredients in Thailand. The results might surprise you.
How to Calculate: Cost Per Gram of Protein
The formula nutritionists and frugal shoppers both use:
Cost per gram of protein = Item price (THB) ÷ Total protein (grams)
Example: 1 egg at ฿3.50 with ~7g protein
= 3.5 ÷ 7 = ฿0.50 per gram of protein
Example: 1 egg at ฿3.50 with ~7g protein
= 3.5 ÷ 7 = ฿0.50 per gram of protein
Protein Cost Comparison: 7 Sources
| Protein source | Price (฿) | Weight | Protein (g) | ฿ per 1g protein |
|---|---|---|---|---|
| Chicken egg | 3.5/egg | 60g | 7g | 0.50 ฿/g 🏆 |
| Peanuts | 35/200g | 200g | 52g | 0.67 ฿/g |
| Canned tuna | 30/can | 185g | 35g | 0.86 ฿/g |
| Canned sardines | 25/can | 155g | 28g | 0.89 ฿/g |
| Chicken breast | 45/200g | 200g | 44g | 1.02 ฿/g |
| White tofu | 20/300g | 300g | 18g | 1.11 ฿/g |
| Pork belly | 65/200g | 200g | 24g | 2.71 ฿/g |
Note: Average prices from Bangkok supermarkets, June 2026. Prices may vary by location and promotions.
The Surprising Results
Eggs are the cheapest per gram of protein at ฿0.50/g — over 5× cheaper than pork belly and 2× cheaper than chicken breast.
To hit 50g protein per day (average for a 60kg adult):
Eggs: 50g × ฿0.50/g = ฿25/day (~7 eggs)
Canned tuna: 50g × ฿0.86/g = ฿43/day
Chicken breast: 50g × ฿1.02/g = ฿51/day
Pork belly: 50g × ฿2.71/g = ฿136/day
Canned tuna: 50g × ฿0.86/g = ฿43/day
Chicken breast: 50g × ฿1.02/g = ฿51/day
Pork belly: 50g × ฿2.71/g = ฿136/day
But It's Not Just About Protein — What You Should Know
- Eggs + peanuts: Cheapest protein, but eggs are higher in fat; peanuts have healthy unsaturated fat
- Canned fish: Very high sodium (800–1,200mg/can) — watch out if you manage blood pressure
- Tofu: Not the cheapest per gram, but low-fat and easy to digest
- Chicken breast: Lowest fat on the list — best for weight management
Compare unit prices for any ingredient
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🔍 Compare prices nowSummary: Budget Protein Strategy
- 🥇 Cheapest: Eggs (฿0.50/g) — most versatile ingredient too
- 🥈 Runner-up: Peanuts (฿0.67/g) + canned fish (฿0.86–0.89/g)
- 💡 Mix sources: Eggs for breakfast + canned fish for lunch + chicken breast for dinner saves ~60% vs pork belly every meal