Vegetarian protein on a budget
Legumes, tofu, eggs and dairy are some of the cheapest protein in the supermarket. Here they are ranked by protein per dollar, with what to know about protein quality.
40 products · prices last checked 22 October 2026Built by an Accredited Practising Dietitian How it works
- Dry lentils and tinned legumes are usually the cheapest protein per gram in the whole supermarket.
- Firm tofu has more protein per 100 g than silken tofu.
- Eggs and high-protein yoghurt are cheap complete proteins for vegetarians who eat them.
Getting complete protein without meat
Soy foods (tofu, tempeh, edamame), eggs and dairy provide all the essential amino acids in good proportions. Legumes are lower in methionine and grains are lower in lysine, so eating both across the day (beans with rice, lentils with bread) covers the gap. You don't need to combine them at every meal.
Protein foods in the Australian Dietary Guidelines
The guidelines group lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans together, so tofu, eggs and legumes are all recognised protein-food choices.
What counts as vegetarian here
We flag dairy, eggs, tofu and legumes. Cheese isn't flagged because some is made with animal rennet, and bars, ready meals and blended powders aren't flagged because we haven't checked their full ingredient lists.
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
Katoomba Ingredients Yellow Split Peas 1kg (dry)
Woolworths · 1kg
$2.50
$0.25 per 100 g · 25 g protein$0.30 for 30 g protein98.8 g protein per $1$0.25 per 100 g · 25 g protein
98.8 g protein per $1$0.25 per 100 g · 98.8 g protein per $1$0.25 per 100 g351 kcal per 100 g
Oh So Natural Red Split Lentils 500g (dry)
ALDI · 500g
$1.69
$0.17 per serve · 12 g protein$0.43 for 30 g protein70.4 g protein per $1$0.34 per 100 g · 24 g protein
70.4 g protein per $1$0.17 per serve · 70.4 g protein per $1$0.17 per serve383 kcal per 100 g
Katoomba Ingredients Red Lentils 1kg (dry)
Woolworths · 1kg 12% off
$3.50$4.00
$0.35 per serve · 24 g protein$0.43 for 30 g protein70.0 g protein per $1$0.35 per 100 g · 24 g protein
70.0 g protein per $1$0.35 per serve · 70.0 g protein per $1$0.35 per serve304 kcal per 100 g
McKenzie's Dried Veg Yellow Split Peas 500g
Woolworths · 500g
$1.90
$0.19 per serve · 12 g protein$0.49 for 30 g protein61.3 g protein per $1$0.38 per 100 g · 23 g protein
61.3 g protein per $1$0.19 per serve · 61.3 g protein per $1$0.19 per serve315 kcal per 100 g
McKenzie's Dried Green Split Peas 500g (dry)
Woolworths · 500g
$1.90
$0.19 per serve · 11 g protein$0.51 for 30 g protein58.7 g protein per $1$0.38 per 100 g · 22 g protein
58.7 g protein per $1$0.19 per serve · 58.7 g protein per $1$0.19 per serve323 kcal per 100 g
Coles Red Split Lentils (dry)
Coles · 1kg
$4.00
$0.20 per serve · 12 g protein$0.52 for 30 g protein57.5 g protein per $1$0.40 per 100 g · 23 g protein
57.5 g protein per $1$0.20 per serve · 57.5 g protein per $1$0.20 per serve322 kcal per 100 g
McKenzie's Red Lentils 1kg (dry)
Woolworths · 1kg
$4.80
$0.24 per serve · 13 g protein$0.57 for 30 g protein52.5 g protein per $1$0.48 per 100 g · 25 g protein
52.5 g protein per $1$0.24 per serve · 52.5 g protein per $1$0.24 per serve323 kcal per 100 g
Katoomba Chickpeas 1kg (dry)
Woolworths · 1kg 16% off
$3.80$4.50
$0.38 per 100 g · 19 g protein$0.60 for 30 g protein50.0 g protein per $1$0.38 per 100 g · 19 g protein
50.0 g protein per $1$0.38 per 100 g · 50.0 g protein per $1$0.38 per 100 g364 kcal per 100 g
McKenzie's Lentils Red 375g (dry)
Woolworths · 375g
$2.60
$0.35 per serve · 13 g protein$0.82 for 30 g protein36.4 g protein per $1$0.69 per 100 g · 25 g protein
36.4 g protein per $1$0.35 per serve · 36.4 g protein per $1$0.35 per serve323 kcal per 100 g
McKenzie's Lentils Whole Green 375g (dry)
Woolworths · 375g
$2.60
$0.35 per serve · 12 g protein$0.85 for 30 g protein35.4 g protein per $1$0.69 per 100 g · 24 g protein
35.4 g protein per $1$0.35 per serve · 35.4 g protein per $1$0.35 per serve318 kcal per 100 g
Bega Peanut Butter Smooth 470g
Woolworths · 470g 50% off
$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
$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
Vetta Smart Protein Penne Pasta 375g (dry)
Woolworths · 375g
$3.00
$0.80 per serve · 25 g protein$0.96 for 30 g protein31.1 g protein per $1$0.80 per 100 g · 25 g protein
31.1 g protein per $1$0.80 per serve · 31.1 g protein per $1$0.80 per serve344 kcal per 100 g
Vetta SMART Protein Spirals Pasta 375g (dry)
Woolworths · 375g
$3.00
$0.80 per serve · 25 g protein$0.96 for 30 g protein31.1 g protein per $1$0.80 per 100 g · 25 g protein
31.1 g protein per $1$0.80 per serve · 31.1 g protein per $1$0.80 per serve344 kcal per 100 g
Macro Textured Vegetable Protein 200g (dry)
Woolworths · 200g
$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
Vetta SMART Protein Spaghetti Pasta 375g (dry)
Woolworths · 375g
$3.00
$0.80 per serve · 24 g protein$1.00 for 30 g protein30.0 g protein per $1$0.80 per 100 g · 24 g protein
30.0 g protein per $1$0.80 per serve · 30.0 g protein per $1$0.80 per serve344 kcal per 100 g
McKenzie's Black Beans 375g (dry)
Woolworths · 375g
$2.60
$0.35 per serve · 9.9 g protein$1.04 for 30 g protein28.7 g protein per $1$0.69 per 100 g · 20 g protein
28.7 g protein per $1$0.35 per serve · 28.7 g protein per $1$0.35 per serve282 kcal per 100 g
Nestle Milo Protein Cereal 535g
Woolworths · 535g 50% off
$4.75$9.50
$0.40 per serve · 11 g protein$1.11 for 30 g protein27.1 g protein per $1$0.89 per 100 g · 24 g protein
27.1 g protein per $1$0.40 per serve · 27.1 g protein per $1$0.40 per serve392 kcal per 100 g
Earth Grown Firm Tofu 450g
ALDI · 450g
$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
Coles Nature's Kitchen Tofu
Coles · 500g
$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
$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
$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
Macro Firm Tofu 450g
Woolworths · 450g
$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
Devondale Instant Skim Milk Powder Powder UHT 1kg
Woolworths · 1kg
$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
Farmdale Light Milk 2L
ALDI · 2L
$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
Coles Skim Milk
Coles · 2L
$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
Woolworths Skim Milk 1L
Woolworths · 1L
$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
Burgen Lower Carb High Protein Sunflower & Linseed Bread 660g
Woolworths · 660g
$7.00
$0.93 per serve · 19 g protein$1.47 for 30 g protein20.4 g protein per $1$1.06 per 100 g · 22 g protein
20.4 g protein per $1$0.93 per serve · 20.4 g protein per $1$0.93 per serve244 kcal per 100 g
Pauls Plus Protein Low Fat Milk
Coles · 2L
$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
El Tora Black Beans 420g
ALDI · 420g
$0.85
$0.28 per serve · 5.6 g protein$1.51 for 30 g protein19.9 g protein per $1$0.34 per 100 g · 6.7 g protein
19.9 g protein per $1$0.28 per serve · 19.9 g protein per $1$0.28 per serve90 kcal per 100 g
Woolworths Black Beans 420g
Woolworths · 420g
$0.90
$0.30 per serve · 5.9 g protein$1.52 for 30 g protein19.8 g protein per $1$0.40 per 100 g · 7.9 g protein
19.8 g protein per $1$0.30 per serve · 19.8 g protein per $1$0.30 per serve109 kcal per 100 g
Vegie Delights Plant Based Nutmeat 415g
Woolworths · 415g
$5.65
$1.88 per serve · 36 g protein$1.55 for 30 g protein19.4 g protein per $1$1.36 per 100 g · 26 g protein
19.4 g protein per $1$1.88 per serve · 19.4 g protein per $1$1.88 per serve223 kcal per 100 g
Coles Simply Red Kidney Beans
Coles · 420g
$0.95
$0.32 per serve · 6.1 g protein$1.56 for 30 g protein19.2 g protein per $1$0.42 per 100 g · 8.1 g protein
19.2 g protein per $1$0.32 per serve · 19.2 g protein per $1$0.32 per serve109 kcal per 100 g
Abbott's Bakery High Protein Soy Chickpea & Quinoa 700g
Woolworths · 700g
$5.80
$0.65 per serve · 12 g protein$1.61 for 30 g protein18.7 g protein per $1$0.83 per 100 g · 16 g protein
18.7 g protein per $1$0.65 per serve · 18.7 g protein per $1$0.65 per serve253 kcal per 100 g
New Season Cannellini Beans 420g
ALDI · 420g
$0.89
$0.30 per serve · 5.5 g protein$1.63 for 30 g protein18.4 g protein per $1$0.35 per 100 g · 6.5 g protein
18.4 g protein per $1$0.30 per serve · 18.4 g protein per $1$0.30 per serve102 kcal per 100 g
Coles Nature's Kitchen Firm Tofu
Coles · 300g
$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
New Season 4 Bean Mix 420g
ALDI · 420g
$0.89
$0.30 per serve · 5.4 g protein$1.66 for 30 g protein18.1 g protein per $1$0.37 per 100 g · 6.7 g protein
18.1 g protein per $1$0.30 per serve · 18.1 g protein per $1$0.30 per serve114 kcal per 100 g
Bell Farms Frozen Salted Edamame 400g
Woolworths · 400g
$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
Kellogg's Nutri Grain High Protein Crunch Choc Malt Cereal 500g
Woolworths · 500g 20% off
$8.00$10.00
$0.72 per serve · 13 g protein$1.70 for 30 g protein17.7 g protein per $1$1.60 per 100 g · 28 g protein
17.7 g protein per $1$0.72 per serve · 17.7 g protein per $1$0.72 per serve394 kcal per 100 g
$9.90
$0.77 per serve · 13 g protein$1.71 for 30 g protein17.5 g protein per $1$1.28 per 100 g · 22 g protein
17.5 g protein per $1$0.77 per serve · 17.5 g protein per $1$0.77 per serve416 kcal per 100 g
Questions
What's the cheapest vegetarian protein?
On 22 October 2026, Katoomba Ingredients Yellow Split Peas 1kg (dry) (Woolworths) gave the most protein per dollar of the vegetarian foods we track: 98.8 g per $1.
Do vegetarians need to combine proteins at every meal?
No. Legumes are lower in methionine and grains are lower in lysine, but eating a variety of them across the day covers both. Soy (tofu, tempeh, edamame), eggs and dairy are complete proteins on their own.
Which foods count as protein foods in the Australian Dietary Guidelines?
The 'lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans' group. Legumes and tofu are listed as alternatives to meat.
How do you decide what's vegetarian?
We flag dairy, eggs, tofu and legumes as vegetarian. We don't flag cheese (some is made with animal rennet), bars, ready meals or blended powders, because we haven't checked their full ingredient lists.
Sources
- NHMRC (2013). Australian Dietary Guidelines. https://www.eatforhealth.gov.au/guidelines/guidelines
- FAO (2013). Dietary protein quality evaluation in human nutrition. FAO Food and Nutrition Paper 92. https://openknowledge.fao.org/handle/20.500.14283/i3124e
