What’s Better? Protein Powder, Greek Yogurt, Chicken Breast, or Egg Whites?

What’s Better? Protein Powder, Greek Yogurt, Chicken Breast, or Egg Whites?

Can’t decide how you want to get your protein for building lean muscle mass while keeping yourself full? Let my protein cost analysis lead the way!

1. Body Fortress Super Advanced Whey Protein Powder in Vanilla

1 tub = $14.98 for 27 1 scoop (33g) servings

140 cals, 2g fat, 3g carbs, 26g protein


$14.98/27 servings = $0.55/serving and 26g protein

$14.98/27 servings/26g protein = $0.02/g of protein for PROTEIN POWDER

2. Trader Joe’s Nonfat Greek Yogurt

1 large container = $4.99 for 4 1 cup (227g) servings

120 cals, 0g fat, 7g carbs, 22g protein


$4.99/4 servings = $1.25/serving and 22g protein

$4.99/4 servings/22g protein = $0.06/g of protein FOR GREEK YOGURT

3. Boneless Skinless Chicken Breast

On sale, I can get this for $1.99/lb. Also a serving is about 4 oz or 112 g. That’s 1/2 a chicken breast.

120 cals, 1.5g fat, 0g carbs, 26g protein


$1.99/lb*1lb/16oz*4oz = $0.50/serving and 26g protein

$0.50/serving/26g protein = $0.02/g of protein FOR CHICKEN BREAST

4. Egg Whites International Liquid Egg Whites

60 cals, 0g fat, 1g carb, 13g protein

Those facts are for the suggested serving size of 1/2 cup (122g). Let’s just pretend we bought the 2 gallon pack for $56 on their website. That’s 30 servings a gallon.


$56.00/2 gallons/30 servings = $0.93/serving and only get 13g protein

$0.93/serving/13g protein = $0.07/g of protein for LIQUID EGG WHITES

*My Thoughts:

Interesting! So clearly the winner in terms of cost per gram of protein are the whey protein powder and the chicken breast. However, there are so many things to keep in mind.

The price per gram of protein analysis I did depends on what brands you’re buying, how much they actually cost you to buy, and whether or not you’re going to be mixing in your source of protein with something else in your serving.

*So what’s “BETTER”?

Because the price per gram varies just by a few cents here and there, perhaps what’s “BETTER” is which you ENJOY EATING MOST! What tastes better to you, what makes you salivate at the thought of cooking it up – this is what enhances the quality of your life. At the end of the day, your happiness and your health are what matter most! For me, it seems like chicken breast is the winner! I can do so much with real meat in terms of actual cooking, which I love, and I also enjoy actually chewing on something. Protein powder is great for my pancakes but I don’t like drinking down my calories.

I credit this way of thinking to my friend Monica Reinagel, the Nutrition Diva over at Quick and Dirty Tips. I listen to her podcasts all the time. Smart, eloquent, and wise, she’s all about enjoying life fully and looking at the bigger picture in terms of dieting and healthy living. Monica has helped me become a whole lot more knowledgeable about nutrition through a great conversation we had a month ago and through her book, Secrets for a Healthy Diet.

Everyone has their own thoughts on dieting these days and what’s good for you…what’s bad for you…what’s making you fat…it’s gets very confusing. Trust me, I research a ton (and I am still not really sure why bodybuilders don’t eat fruits). Monica’s book tells you the facts and she tells you BOTH SIDES so that you can make an independent decision for yourself.

I’ll be vlogging on tips from her book very soon and will also be giving away 3 copies to 3 very lucky fans! Details on this contest later…

For now, which source of protein do YOU like best? What special recipes do you have for making your protein taste yummy?

2 thoughts on “What’s Better? Protein Powder, Greek Yogurt, Chicken Breast, or Egg Whites?”

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  1. Lily H says:

    Hi, Cassie I wonder if I can have chicken thighs as substitutes for chicken breasts. Though chicken thighs have more calories, I’m not a fan of chicken breasts.

    1. Lily S says:

      If you’re watching your fat intake, chicken breast (especially chicken tenderloin) is a leaner cut of meat than chicken thigh. But so long as you’re measuring portions, you could get your required protein from chicken thighs for sure.