Protein for teens and teen athletes
Most teenagers already get enough protein, and teen athletes need only a bit more. Food first: here are the cheapest whole-food sources, without powders or bars.
30 products · prices last checked 22 October 2026Built by an Accredited Practising Dietitian How it works
- Milk, yoghurt and eggs are cheap, quick protein after training.
- Spread protein across breakfast, lunch, dinner and snacks rather than one big serve.
- Energy matters too: growing athletes need enough total food, not just protein.
How much protein do teenagers need?
The Australian RDI for 14–18 year olds is 65 g a day for boys (0.99 g/kg) and 45 g a day for girls (0.77 g/kg). A varied diet usually covers this.
Teen athletes
Sports Dietitians Australia's position statement says competitive adolescent athletes can follow adult athlete guidance of about 1.3–1.8 g/kg a day, spread across meals, with a protein-containing meal or snack soon after training. It also says needs should be met with everyday foods rather than supplements.
Why no powders or bars on this page?
Following that food-first advice, this list only includes whole foods: dairy, eggs, meat, fish and soy, sorted by what 30 g of protein costs.
How much protein do you need?
Enter your weight for a general daily range.
General ranges from the NHMRC Nutrient Reference Values and published position statements (see sources). Not individual advice.
The list
Bega Peanut Butter Smooth 470g
Woolworths · 470g 50% off
30 g protein = $0.92 · about 126 g of product · 786 kcal
$3.45$6.90
$0.16 per serve · 5.3 g protein$0.92 for 30 g protein32.7 g protein per $1$0.73 per 100 g · 24 g protein
32.7 g protein per $1$0.16 per serve · 32.7 g protein per $1$0.16 per serve626 kcal per 100 g
Bega Peanut Butter Crunchy 470g
Woolworths · 470g 50% off
30 g protein = $0.92 · about 126 g of product · 783 kcal
$3.45$6.90
$0.16 per serve · 5.3 g protein$0.92 for 30 g protein32.7 g protein per $1$0.73 per 100 g · 24 g protein
32.7 g protein per $1$0.16 per serve · 32.7 g protein per $1$0.16 per serve624 kcal per 100 g
Westacre Dairy Tasty Cheese Block 1kg
ALDI · 1kg
30 g protein = $1.11 · about 124 g of product · 510 kcal
$8.99
$0.22 per serve · 6.0 g protein$1.11 for 30 g protein26.9 g protein per $1$0.90 per 100 g · 24 g protein
26.9 g protein per $1$0.22 per serve · 26.9 g protein per $1$0.22 per serve411 kcal per 100 g
$2.59
$0.65 per serve · 17 g protein$1.17 for 30 g protein25.7 g protein per $1$0.58 per 100 g · 15 g protein
25.7 g protein per $1$0.65 per serve · 25.7 g protein per $1$0.65 per serve117 kcal per 100 g
$3.10
$0.62 per serve · 15 g protein$1.23 for 30 g protein24.4 g protein per $1$0.62 per 100 g · 15 g protein
24.4 g protein per $1$0.62 per serve · 24.4 g protein per $1$0.62 per serve140 kcal per 100 g
Pauls Plus+ Protein Low Fat Milk 2L
Woolworths · 2L 16% off
30 g protein = $1.24 · about 500 g of product · 340 kcal
$4.95$5.90
$0.74 per serve · 18 g protein$1.24 for 30 g protein24.2 g protein per $1$0.25 per 100 mL · 6.0 g protein
24.2 g protein per $1$0.74 per serve · 24.2 g protein per $1$0.74 per serve68 kcal per 100 mL
Bega Light Peanut Butter Smooth 470g
Woolworths · 470g 50% off
30 g protein = $1.25 · about 171 g of product · 963 kcal
$3.45$6.90
$0.16 per serve · 3.9 g protein$1.25 for 30 g protein24.0 g protein per $1$0.73 per 100 g · 18 g protein
24.0 g protein per $1$0.16 per serve · 24.0 g protein per $1$0.16 per serve562 kcal per 100 g
$2.80
$0.93 per serve · 22 g protein$1.26 for 30 g protein23.8 g protein per $1$0.62 per 100 g · 15 g protein
23.8 g protein per $1$0.93 per serve · 23.8 g protein per $1$0.93 per serve129 kcal per 100 g
Westacre Dairy Tasty Shredded Cheese 700g
ALDI · 700g
30 g protein = $1.36 · about 124 g of product · 510 kcal
$7.69
$0.27 per serve · 6.0 g protein$1.36 for 30 g protein22.0 g protein per $1$1.10 per 100 g · 24 g protein
22.0 g protein per $1$0.27 per serve · 22.0 g protein per $1$0.27 per serve411 kcal per 100 g
Portview Tuna Chunks in Springwater 425g
ALDI · 425g
30 g protein = $1.38 · about 120 g of product · 131 kcal
$3.29
$1.10 per serve · 24 g protein$1.38 for 30 g protein21.7 g protein per $1$1.15 per 100 g · 25 g protein
21.7 g protein per $1$1.10 per serve · 21.7 g protein per $1$1.10 per serve109 kcal per 100 g
Devondale Instant Skim Milk Powder Powder UHT 1kg
Woolworths · 1kg
30 g protein = $1.40 · about 83 g of product · 288 kcal
$17.00
$1.70 per 100 g · 36 g protein$1.40 for 30 g protein21.4 g protein per $1$1.70 per 100 g · 36 g protein
21.4 g protein per $1$1.70 per 100 g · 21.4 g protein per $1$1.70 per 100 g348 kcal per 100 g
$3.39
$0.42 per serve · 9.0 g protein$1.42 for 30 g protein21.2 g protein per $1$0.17 per 100 mL · 3.6 g protein
21.2 g protein per $1$0.42 per serve · 21.2 g protein per $1$0.42 per serve45 kcal per 100 mL
$3.40
$0.42 per serve · 8.8 g protein$1.46 for 30 g protein20.6 g protein per $1$0.17 per 100 mL · 3.5 g protein
20.6 g protein per $1$0.42 per serve · 20.6 g protein per $1$0.42 per serve34 kcal per 100 mL
$1.75
$0.44 per serve · 9.0 g protein$1.46 for 30 g protein20.6 g protein per $1$0.17 per 100 mL · 3.6 g protein
20.6 g protein per $1$0.44 per serve · 20.6 g protein per $1$0.44 per serve36 kcal per 100 mL
$5.90
$0.89 per serve · 18 g protein$1.47 for 30 g protein20.3 g protein per $1$0.29 per 100 mL · 6.0 g protein
20.3 g protein per $1$0.89 per serve · 20.3 g protein per $1$0.89 per serve68 kcal per 100 mL
Hillview Mozzarella Shredded Cheese 700g
Woolworths · 700g
30 g protein = $1.54 · about 116 g of product · 346 kcal
$9.30
$0.33 per serve · 6.5 g protein$1.54 for 30 g protein19.5 g protein per $1$1.33 per 100 g · 26 g protein
19.5 g protein per $1$0.33 per serve · 19.5 g protein per $1$0.33 per serve299 kcal per 100 g
Woolworths Tasty Cheese Block 500g
Woolworths · 500g
30 g protein = $1.55 · about 118 g of product · 464 kcal
$6.60
$0.33 per serve · 6.4 g protein$1.55 for 30 g protein19.3 g protein per $1$1.32 per 100 g · 26 g protein
19.3 g protein per $1$0.33 per serve · 19.3 g protein per $1$0.33 per serve394 kcal per 100 g
Woolworths Extra Tasty Cheese Block 500g
Woolworths · 500g
30 g protein = $1.55 · about 118 g of product · 464 kcal
$6.60
$0.33 per serve · 6.4 g protein$1.55 for 30 g protein19.3 g protein per $1$1.32 per 100 g · 26 g protein
19.3 g protein per $1$0.33 per serve · 19.3 g protein per $1$0.33 per serve394 kcal per 100 g
Hillview Tasty Shredded Cheese 700g
Woolworths · 700g
30 g protein = $1.57 · about 129 g of product · 509 kcal
$8.50
$0.30 per serve · 5.8 g protein$1.57 for 30 g protein19.1 g protein per $1$1.21 per 100 g · 23 g protein
19.1 g protein per $1$0.30 per serve · 19.1 g protein per $1$0.30 per serve394 kcal per 100 g
Deep Cove Mackerel Can In Natural Oil 425g
Woolworths · 425g
30 g protein = $1.61 · about 142 g of product · 154 kcal
$2.90
$0.97 per serve · 18 g protein$1.61 for 30 g protein18.6 g protein per $1$1.14 per 100 g · 21 g protein
18.6 g protein per $1$0.97 per serve · 18.6 g protein per $1$0.97 per serve109 kcal per 100 g
Woolworths Tuna Chunks In Springwater 425g
Woolworths · 425g
30 g protein = $1.64 · about 105 g of product · 127 kcal
$4.60
$1.15 per serve · 21 g protein$1.64 for 30 g protein18.3 g protein per $1$1.55 per 100 g · 28 g protein
18.3 g protein per $1$1.15 per serve · 18.3 g protein per $1$1.15 per serve121 kcal per 100 g
Coles Nature's Kitchen Firm Tofu
Coles · 300g
30 g protein = $1.65 · about 199 g of product · 278 kcal
$2.50
$0.83 per serve · 15 g protein$1.65 for 30 g protein18.2 g protein per $1$0.83 per 100 g · 15 g protein
18.2 g protein per $1$0.83 per serve · 18.2 g protein per $1$0.83 per serve140 kcal per 100 g
Portview Tuna Chunks in Springwater 95g
ALDI · 95g
30 g protein = $1.66 · about 117 g of product · 129 kcal
$0.99
$0.99 per serve · 18 g protein$1.66 for 30 g protein18.1 g protein per $1$1.41 per 100 g · 26 g protein
18.1 g protein per $1$0.99 per serve · 18.1 g protein per $1$0.99 per serve110 kcal per 100 g
Woolworths Colby Cheese Block 500g
Woolworths · 500g
30 g protein = $1.66 · about 126 g of product · 492 kcal
$6.60
$0.33 per serve · 6.0 g protein$1.66 for 30 g protein18.0 g protein per $1$1.32 per 100 g · 24 g protein
18.0 g protein per $1$0.33 per serve · 18.0 g protein per $1$0.33 per serve390 kcal per 100 g
Bell Farms Frozen Salted Edamame 400g
Woolworths · 400g
30 g protein = $1.67 · about 238 g of product · 305 kcal
$2.80
$0.53 per serve · 9.4 g protein$1.67 for 30 g protein18.0 g protein per $1$0.70 per 100 g · 13 g protein
18.0 g protein per $1$0.53 per serve · 18.0 g protein per $1$0.53 per serve128 kcal per 100 g
Westacre Dairy Tasty Cheese Slices 500g
ALDI · 500g
30 g protein = $1.68 · about 120 g of product · 493 kcal
$6.99
$0.24 per serve · 4.2 g protein$1.68 for 30 g protein17.9 g protein per $1$1.40 per 100 g · 25 g protein
17.9 g protein per $1$0.24 per serve · 17.9 g protein per $1$0.24 per serve411 kcal per 100 g
Ocean Rise Yellowfin Tuna in Springwater 425g
ALDI · 425g
30 g protein = $1.68 · about 112 g of product · 131 kcal
$4.49
$1.50 per serve · 27 g protein$1.68 for 30 g protein17.8 g protein per $1$1.50 per 100 g · 27 g protein
17.8 g protein per $1$1.50 per serve · 17.8 g protein per $1$1.50 per serve117 kcal per 100 g
$3.30
$0.82 per serve · 14 g protein$1.72 for 30 g protein17.5 g protein per $1$1.18 per 100 g · 21 g protein
17.5 g protein per $1$0.82 per serve · 17.5 g protein per $1$0.82 per serve90 kcal per 100 g
John West Chunk Style Tuna in Springwater
Coles · 425g
30 g protein = $1.73 · about 117 g of product · 132 kcal
$6.30
$1.02 per serve · 18 g protein$1.73 for 30 g protein17.3 g protein per $1$1.48 per 100 g · 26 g protein
17.3 g protein per $1$1.02 per serve · 17.3 g protein per $1$1.02 per serve113 kcal per 100 g
Dairyworks Grated Mozzarella Cheese 500g
Woolworths · 500g
30 g protein = $1.74 · about 116 g of product · 332 kcal
$7.50
$0.30 per serve · 5.2 g protein$1.74 for 30 g protein17.3 g protein per $1$1.50 per 100 g · 26 g protein
17.3 g protein per $1$0.30 per serve · 17.3 g protein per $1$0.30 per serve287 kcal per 100 g
Questions
How much protein does a teenager need?
The Australian RDI for 14–18 year olds is 65 g a day for boys (0.99 g/kg) and 45 g a day for girls (0.77 g/kg). Most teens eating a varied diet already meet it.
Do teen athletes need more protein?
A bit. Sports Dietitians Australia says competitive adolescent athletes can follow adult athlete guidance of about 1.3–1.8 g/kg a day, spread across meals, with protein-containing food soon after training.
Should teenagers use protein powder?
Sports Dietitians Australia recommends meeting nutrient needs with everyday foods rather than supplements for developing athletes. That's why this page leaves out powders and bars.
What's the cheapest whole-food protein for a growing athlete?
Bega Peanut Butter Smooth 470g (Woolworths) costs about $0.92 for 30 g of protein, at prices checked 22 October 2026.
Sources
- NHMRC / Eat For Health. Nutrient Reference Values for Australia and New Zealand: Protein. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
- Desbrow B et al. (2014). Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete. IJSNEM 24:570–584. https://doi.org/10.1123/ijsnem.2014-0031
