Protein for weight loss on a budget
Higher-protein diets can help you keep muscle and feel fuller while losing weight. Here's what the research says, and the cheapest lean protein we track.
40 products · prices last checked 22 October 2026Built by an Accredited Practising Dietitian How it works
- Tinned tuna in springwater, plain high-protein yoghurt and lean mince usually give the most protein per calorie for the money.
- Fill the rest of the plate with vegetables, legumes and wholegrains for fibre.
- Spread protein across meals rather than one big serve at dinner.
What the research says
A meta-analysis of 24 weight-loss trials found that, at the same calorie intake, higher-protein diets led to slightly more fat loss and helped keep lean (muscle) mass compared with standard-protein diets (Wycherley et al. 2012). The benefits were modest: total calories still matter most.
How much to aim for
A review in the American Journal of Clinical Nutrition suggests about 1.2–1.6 g of protein per kg of body weight a day, including around 25–30 g at meals (Leidy et al. 2015). If you're strength training while dieting, the ISSN suggests intakes up to about 2.2 g/kg may help keep muscle.
Why protein per calorie matters here
When you're eating less, foods that give a lot of protein for few calories make targets easier. This list only includes foods with at least 15 g of protein per 100 kcal, sorted by what 30 g of protein costs.
Check first if…
You have kidney disease, take diabetes medication, are pregnant, or have a history of disordered eating. A GP or Accredited Practising Dietitian can help.
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
Macro Textured Vegetable Protein 200g (dry)
Woolworths · 200g
30 g protein = $0.98 · about 56 g of product (dry) · 181 kcal
$3.50
$0.88 per serve · 27 g protein$0.98 for 30 g protein30.5 g protein per $1$1.75 per 100 g · 53 g protein
30.5 g protein per $1$0.88 per serve · 30.5 g protein per $1$0.88 per serve323 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
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
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
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
Woolworths Tuna Chunks In Springwater 185g
Woolworths · 185g
30 g protein = $1.78 · about 105 g of product · 127 kcal
$2.20
$1.10 per serve · 18 g protein$1.78 for 30 g protein16.8 g protein per $1$1.69 per 100 g · 28 g protein
16.8 g protein per $1$1.10 per serve · 16.8 g protein per $1$1.10 per serve121 kcal per 100 g
Deep Cove Sardines In Springwater 125g
Woolworths · 125g
30 g protein = $1.97 · about 118 g of product · 149 kcal
$1.40
$1.40 per serve · 21 g protein$1.97 for 30 g protein15.2 g protein per $1$1.67 per 100 g · 25 g protein
15.2 g protein per $1$1.40 per serve · 15.2 g protein per $1$1.40 per serve126 kcal per 100 g
$6.00
$1.50 per serve · 22 g protein$2.01 for 30 g protein14.9 g protein per $1$1.20 per 100 g · 18 g protein
14.9 g protein per $1$1.50 per serve · 14.9 g protein per $1$1.50 per serve117 kcal per 100 g
Coles RSPCA Approved Chicken Mince
Coles · 500g
30 g protein = $2.13 · about 164 g of product · 192 kcal
$6.50
$1.30 per serve · 18 g protein$2.13 for 30 g protein14.1 g protein per $1$1.30 per 100 g · 18 g protein
14.1 g protein per $1$1.30 per serve · 14.1 g protein per $1$1.30 per serve117 kcal per 100 g
Coles RSPCA Chicken Extra Lean Breast Mince
Coles · 500g
30 g protein = $2.13 · about 133 g of product · 143 kcal
$8.00
$1.60 per serve · 22 g protein$2.13 for 30 g protein14.1 g protein per $1$1.60 per 100 g · 22 g protein
14.1 g protein per $1$1.60 per serve · 14.1 g protein per $1$1.60 per serve107 kcal per 100 g
$15.00
$1.88 per serve · 26 g protein$2.14 for 30 g protein14.0 g protein per $1$1.50 per 100 g · 21 g protein
14.0 g protein per $1$1.88 per serve · 14.0 g protein per $1$1.88 per serve104 kcal per 100 g
Woolworths RSPCA Approved Chicken Tenderloins 640g
Woolworths · 640g 2 for $18.50
30 g protein = $2.21 · about 135 g of product · 141 kcal
$10.50
$1.64 per serve · 22 g protein$2.21 for 30 g protein13.6 g protein per $1$1.64 per 100 g · 22 g protein
13.6 g protein per $1$1.64 per serve · 13.6 g protein per $1$1.64 per serve105 kcal per 100 g
Coles Tuna Chunks In Springwater
Coles · 425g
30 g protein = $2.26 · about 146 g of product · 131 kcal
$4.60
$1.15 per serve · 15 g protein$2.26 for 30 g protein13.3 g protein per $1$1.55 per 100 g · 21 g protein
13.3 g protein per $1$1.15 per serve · 13.3 g protein per $1$1.15 per serve90 kcal per 100 g
Berg Leg Ham Thinly Sliced 4 Pack 400g
ALDI · 400g
30 g protein = $2.33 · about 186 g of product · 171 kcal
$4.99
$0.62 per serve · 8.1 g protein$2.33 for 30 g protein12.9 g protein per $1$1.25 per 100 g · 16 g protein
12.9 g protein per $1$0.62 per serve · 12.9 g protein per $1$0.62 per serve92 kcal per 100 g
Coles Simply Tuna Chunks In Springwater
Coles · 95g
30 g protein = $2.35 · about 146 g of product · 131 kcal
$1.00
$1.00 per serve · 13 g protein$2.35 for 30 g protein12.8 g protein per $1$1.61 per 100 g · 21 g protein
12.8 g protein per $1$1.00 per serve · 12.8 g protein per $1$1.00 per serve90 kcal per 100 g
Yoguri Greek Style Strained Yogurt Plain 900g
ALDI · 900g
30 g protein = $2.38 · about 330 g of product · 185 kcal
$6.49
$1.30 per serve · 16 g protein$2.38 for 30 g protein12.6 g protein per $1$0.72 per 100 g · 9.1 g protein
12.6 g protein per $1$1.30 per serve · 12.6 g protein per $1$1.30 per serve56 kcal per 100 g
Lilydale Free Range Chicken Mince
Coles · 500g
30 g protein = $2.42 · about 135 g of product · 141 kcal
$9.00
$1.80 per serve · 22 g protein$2.42 for 30 g protein12.4 g protein per $1$1.80 per 100 g · 22 g protein
12.4 g protein per $1$1.80 per serve · 12.4 g protein per $1$1.80 per serve105 kcal per 100 g
Woolworths High Protein Plain Yoghurt 900g
Woolworths · 900g
30 g protein = $2.49 · about 319 g of product · 191 kcal
$7.00
$1.56 per serve · 19 g protein$2.49 for 30 g protein12.1 g protein per $1$0.78 per 100 g · 9.4 g protein
12.1 g protein per $1$1.56 per serve · 12.1 g protein per $1$1.56 per serve60 kcal per 100 g
John West Tuna With Lemon & Cracked Pepper Value 95g x 12 pack
Woolworths · 95g x 12 pack
30 g protein = $2.51 · about 159 g of product · 198 kcal
$18.00
$1.18 per serve · 14 g protein$2.51 for 30 g protein12.0 g protein per $1$1.58 per 100 g · 19 g protein
12.0 g protein per $1$1.18 per serve · 12.0 g protein per $1$1.18 per serve125 kcal per 100 g
Coles Perform High Protein Greek Yoghurt
Coles · 900g
30 g protein = $2.51 · about 323 g of product · 181 kcal
$7.00
$1.32 per serve · 16 g protein$2.51 for 30 g protein11.9 g protein per $1$0.78 per 100 g · 9.3 g protein
11.9 g protein per $1$1.32 per serve · 11.9 g protein per $1$1.32 per serve56 kcal per 100 g
John West Tuna Chunks In Springwater 425g
Woolworths · 425g
30 g protein = $2.66 · about 117 g of product · 132 kcal
$6.30
$1.57 per serve · 18 g protein$2.66 for 30 g protein11.3 g protein per $1$2.28 per 100 g · 26 g protein
11.3 g protein per $1$1.57 per serve · 11.3 g protein per $1$1.57 per serve113 kcal per 100 g
John West Chunky Tuna In Brine 425g
Woolworths · 425g
30 g protein = $2.66 · about 117 g of product · 132 kcal
$6.30
$1.57 per serve · 18 g protein$2.66 for 30 g protein11.3 g protein per $1$2.28 per 100 g · 26 g protein
11.3 g protein per $1$1.57 per serve · 11.3 g protein per $1$1.57 per serve113 kcal per 100 g
Coles No Added Hormone Beef Extra Lean Mince
Coles · 500g
30 g protein = $2.76 · about 141 g of product · 187 kcal
$9.80
$1.96 per serve · 21 g protein$2.76 for 30 g protein10.9 g protein per $1$1.96 per 100 g · 21 g protein
10.9 g protein per $1$1.96 per serve · 10.9 g protein per $1$1.96 per serve133 kcal per 100 g
Woolworths Heart Smart Extra Lean Beef Mince 500g
Woolworths · 500g 2% off
30 g protein = $2.77 · about 142 g of product · 184 kcal
$9.80$10.00
$1.96 per serve · 21 g protein$2.77 for 30 g protein10.8 g protein per $1$1.96 per 100 g · 21 g protein
10.8 g protein per $1$1.96 per serve · 10.8 g protein per $1$1.96 per serve130 kcal per 100 g
$3.49
$0.70 per serve · 7.5 g protein$2.79 for 30 g protein10.7 g protein per $1$1.40 per 100 g · 15 g protein
10.7 g protein per $1$0.70 per serve · 10.7 g protein per $1$0.70 per serve93 kcal per 100 g
$7.00
$0.70 per serve · 7.4 g protein$2.84 for 30 g protein10.6 g protein per $1$3.50 per 100 g · 37 g protein
10.6 g protein per $1$0.70 per serve · 10.6 g protein per $1$0.70 per serve171 kcal per 100 g
Sirena Tuna In Chilli Oil 425g
Woolworths · 425g
30 g protein = $2.85 · about 115 g of product · 186 kcal
$7.50
$1.88 per serve · 20 g protein$2.85 for 30 g protein10.5 g protein per $1$2.47 per 100 g · 26 g protein
10.5 g protein per $1$1.88 per serve · 10.5 g protein per $1$1.88 per serve161 kcal per 100 g
Ocean Chef New Zealand Hoki Fillets 1kg
Woolworths · 1kg
30 g protein = $2.87 · about 164 g of product · 144 kcal
$17.50
$1.75 per serve · 18 g protein$2.87 for 30 g protein10.5 g protein per $1$1.75 per 100 g · 18 g protein
10.5 g protein per $1$1.75 per serve · 10.5 g protein per $1$1.75 per serve88 kcal per 100 g
Eat Lean Shredded Cheese 200g
Woolworths · 200g
30 g protein = $2.87 · about 82 g of product · 139 kcal
$7.00
$0.88 per serve · 9.2 g protein$2.87 for 30 g protein10.5 g protein per $1$3.50 per 100 g · 37 g protein
10.5 g protein per $1$0.88 per serve · 10.5 g protein per $1$0.88 per serve169 kcal per 100 g
John West Tuna Chunks In Springwater Value 95g x 12 pack
Woolworths · 95g x 12 pack
30 g protein = $2.87 · about 117 g of product · 132 kcal
$18.00
$1.50 per serve · 16 g protein$2.87 for 30 g protein10.4 g protein per $1$2.46 per 100 g · 26 g protein
10.4 g protein per $1$1.50 per serve · 10.4 g protein per $1$1.50 per serve113 kcal per 100 g
Sirena Tuna In Oil Italian Style 425g
Woolworths · 425g
30 g protein = $2.88 · about 115 g of product · 186 kcal
$7.50
$1.88 per serve · 20 g protein$2.88 for 30 g protein10.4 g protein per $1$2.50 per 100 g · 26 g protein
10.4 g protein per $1$1.88 per serve · 10.4 g protein per $1$1.88 per serve161 kcal per 100 g
$5.00
$2.50 per serve · 26 g protein$2.89 for 30 g protein10.4 g protein per $1$2.38 per 100 g · 25 g protein
10.4 g protein per $1$2.50 per serve · 10.4 g protein per $1$2.50 per serve130 kcal per 100 g
Chobani Protein Greek Yogurt Plain 900g
Woolworths · 900g
30 g protein = $3.03 · about 278 g of product · 169 kcal
$9.85
$2.07 per serve · 20 g protein$3.03 for 30 g protein9.9 g protein per $1$1.09 per 100 g · 11 g protein
9.9 g protein per $1$2.07 per serve · 9.9 g protein per $1$2.07 per serve61 kcal per 100 g
Chobani Protein Greek Yoghurt Vanilla 900g
Woolworths · 900g
30 g protein = $3.08 · about 283 g of product · 170 kcal
$9.85
$2.07 per serve · 20 g protein$3.08 for 30 g protein9.7 g protein per $1$1.09 per 100 g · 11 g protein
9.7 g protein per $1$2.07 per serve · 9.7 g protein per $1$2.07 per serve60 kcal per 100 g
John West Chunky Tuna In Olive Oil Blend 185g
Woolworths · 185g
30 g protein = $3.10 · about 113 g of product · 197 kcal
$3.50
$1.75 per serve · 17 g protein$3.10 for 30 g protein9.7 g protein per $1$2.73 per 100 g · 26 g protein
9.7 g protein per $1$1.75 per serve · 9.7 g protein per $1$1.75 per serve174 kcal per 100 g
Ingham's Turkey Breast Strips 400g
Woolworths · 400g
30 g protein = $3.11 · about 142 g of product · 136 kcal
$8.80
$2.20 per serve · 21 g protein$3.11 for 30 g protein9.6 g protein per $1$2.20 per 100 g · 21 g protein
9.6 g protein per $1$2.20 per serve · 9.6 g protein per $1$2.20 per serve96 kcal per 100 g
Safcol Wild Caught Tuna Olive Oil Blend 95g
Woolworths · 95g
30 g protein = $3.12 · about 123 g of product · 168 kcal
$1.70
$1.70 per serve · 16 g protein$3.12 for 30 g protein9.6 g protein per $1$2.54 per 100 g · 24 g protein
9.6 g protein per $1$1.70 per serve · 9.6 g protein per $1$1.70 per serve137 kcal per 100 g
Questions
How much protein should I eat to lose weight?
Reviews of weight-loss trials suggest higher-protein diets of about 1.2–1.6 g per kg of body weight a day, with about 25–30 g at meals, help with appetite and keeping muscle while losing fat (Leidy et al. 2015). People who strength train while dieting often aim higher, up to about 2.2 g/kg (ISSN).
Does a high-protein diet help weight loss?
Modestly. A meta-analysis of 24 trials found that, at the same calories, higher-protein diets led to slightly more fat loss (about 0.9 kg) and less loss of lean mass than standard-protein diets (Wycherley et al. 2012). Total calories still matter most.
What's the cheapest lean protein right now?
Of foods with at least 15 g protein per 100 kcal, Macro Textured Vegetable Protein 200g (dry) (Woolworths) costs about $0.98 for 30 g of protein, at prices checked 22 October 2026.
Is a high-protein diet safe?
For most healthy adults, yes. If you have kidney disease, diabetes medication or another medical condition, check with your GP or an Accredited Practising Dietitian first.
Sources
- Wycherley TP et al. (2012). Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr 96:1281–1298. https://doi.org/10.3945/ajcn.112.044321
- Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr 101(Suppl):1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
- Jäger R et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. JISSN 14:20. https://doi.org/10.1186/s12970-017-0177-8
