Grocery nutrition per dollar

Cheapest Fiber and Protein per Grocery Dollar

A dollar of dry split peas buys about 71 grams of fiber, and a dollar of dried pinto beans buys about 98 grams of protein. We matched USDA nutrition data to real US grocery prices, then ranked the store so you can see what your dollar actually buys.

Start with the cheapest high-fiber foods and the cheapest protein sources.

Fiber per dollar data study comparing cheap high fiber foods

Fiber per Dollar: 53 Foods Ranked

53 grocery foods ranked by grams of fiber a dollar buys. The dry goods aisle wins, and it's not close.

Read the fiber study →

Protein per dollar data study comparing cheap protein sources

Protein per Dollar: 49 Sources Ranked

49 protein sources compared by cost per gram. Dried beans beat the stuff near the deli counter.

Read the protein study →

Want to shop from the ranking? Use the grocery budget calculator or see every study and download the data.

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We put sodium numbers on every food in our audited price basket. The cheapest foods turned out to be the lowest in sodium, and five processed items carry almost the whole load.

Aug 2, 2026

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We Did the Math

USDA nutrition numbers, real grocery prices, and one very long spreadsheet, so you can see exactly what your dollar buys.

Fiber per dollar data study comparing cheap high fiber foods

Fiber per Dollar: 53 Foods Ranked

53 foods ranked by how much fiber a dollar buys. Spoiler: the winners live in the dry goods aisle.

Protein per dollar data study comparing cheap protein sources

Protein per Dollar: 49 Sources Ranked

49 protein sources compared by cost per gram. The fancy stuff near the deli counter does not do well.

7 days 10 priced menus Free Tool

Plan the Week Before the Cart Gets Ideas

Pick fiber or protein, choose your menu days, and get scaled food quantities and cost. No rebuilding our spreadsheet one bean at a time.

See every study and download the data →

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