High-protein foods, such as meats, eggs, fish, and dairy products, often rank among the pricier items in our grocery lists. If you're aiming for a nutritious diet without breaking the bank at the supermarket, consider visiting Costco, where you can discover these high-quality protein-rich foods at more budget-friendly prices compared to most traditional grocery stores. If you're already a member of this wholesale club, you'll appreciate the advantage of buying in bulk, enabling you to amass a supply of high-protein snacks and meal ingredients that will keep you satisfied and energized throughout the day.
When it comes to your protein intake, a useful guideline is to target approximately 1 gram of protein for each pound of lean body mass. To illustrate, if your weight is 130 pounds and your body fat constitutes 25 percent, that leaves you with roughly 100 pounds of lean body mass. In this case, your ideal daily protein intake would amount to 100 grams of protein. It's also advisable to distribute your protein consumption evenly across the day, ideally aiming for 20 to 30 grams of protein at each primary meal. Consuming more than 40 grams of protein in a single sitting is not particularly beneficial, as excess calories may potentially be stored as body fat.
Costco offers an impressive selection of budget-friendly protein options throughout their grocery department. While you can easily locate staples like dairy, eggs, and meats, a more extensive exploration of the store's aisles will unveil a variety of other excellent high-protein food choices. Here, you'll find a curated list of 20 top protein picks, recommended by dietitians, that you can discover at Costco.
1) Kirkland Signature Organic Hard-Boiled Eggs
Each egg contains 68 calories, 4 grams of fat (with 1.5 grams of saturated fat), 60 milligrams of sodium, no carbohydrates (with no fiber or sugar), and 6 grams of protein.
Kirkland Signature, Costco's own brand, offers a bulk package of 16 two-pack servings of hard-boiled eggs. This convenient option is perfect for my daily routine, whether I'm heading to work or the gym in the morning. It ensures I have a reliable source of high-quality protein for post-workout recovery. Eggs are renowned for being the gold standard when it comes to high-quality protein, as they supply all nine essential amino acids. Furthermore, eggs are rich in over 13 vital nutrients, including B vitamins, vitamin D, carotenoids, zinc, and selenium.
2) Kirkland Signature Egg Whites
For every 3 tablespoons of this product, you'll find 25 calories, no fat (including saturated fat), 75 milligrams of sodium, no carbohydrates (with no fiber or sugar), and 5 grams of protein.
This 100% liquid egg white product boasts a simple ingredient list, containing only egg whites. With just 25 calories per serving, it's free from fat and carbs, and it boasts low sodium content. Despite its minimal ingredients, it delivers a substantial 5 grams of top-notch egg protein.
3) Fairlife Chocolate Protein Shake
In a 12-ounce serving, this chocolate protein shake contains 150 calories, 2.5 grams of fat (with 1.5 grams of saturated fat), 230 milligrams of sodium, 4 grams of carbohydrates (including 1 gram of fiber and 2 grams of sugar), and an impressive 30 grams of protein sourced from milk. Furthermore, it's low in overall sugar, with just 2 grams (equivalent to half a teaspoon) of natural sugars and no added sugar. The protein found in Fairlife shakes is derived from carefully filtered cow's milk, making it a rich source of various essential nutrients, such as vitamin D, calcium, vitamin A, and zinc.
4) Fage Total 0% Milkfat Yogurt
One cup of this 48 oz. container of strained Greek yogurt contains 120 calories, with no fat (including saturated fat), 85 mg of sodium, 7 grams of carbohydrates (with no dietary fiber and 7 grams of sugar), and a substantial 23 grams of protein.
This Greek yogurt is an excellent choice for both cooking and incorporating into your meals and snacks. With 23 grams of high-quality protein per cup, it rivals the protein content found in a 3-ounce serving of chicken. Additionally, it is low in fat and carbohydrates and contains no added sugar.
5) Kirkland Signature Organic Plain Nonfat Yogurt
A 2/3 cup serving of Kirkland's 48-oz. Organic Plain Nonfat Yogurt provides 100 calories and contains no fat, including saturated fat. It also has 60 mg of sodium, 7 grams of carbohydrates (with no dietary fiber and 3 grams of sugar), and a substantial 18 grams of protein.
This yogurt is comparable to Fage's but comes at an even more budget-friendly price, as it is Costco's in-house brand. Additionally, it is Certified Organic, making it a good source of calcium and an excellent source of protein.
MEAT, POULTRY AND SEAFOOD
1) Kirkland Signature Farm Raised Atlantic Salmon (Boneless + Skinless)
In a 7-ounce serving, you'll find 400 calories, 28 grams of fat (including 4.5 grams of saturated fat), 350 milligrams of sodium, no carbohydrates (with no fiber or sugar), and a generous 35 grams of protein.
Costco offers a wide variety of budget-friendly frozen fish and seafood options, including salmon, cod, sea bass, shrimp, and tilapia. This Atlantic Salmon, in particular, is an excellent choice for achieving an optimal protein intake in a main meal, all while keeping calorie consumption at a moderate level.
2) Kirkland Signature Farm Raised Tilapia Loins (Boneless + Skinless)
A 4-ounce serving of Kirkland's Tilapia loins contains 110 calories, with 3 grams of fat (including 1 gram of saturated fat) and 35 mg of sodium. It has no carbohydrates, dietary fiber, or sugar, but it's abundant in protein, providing 21 grams per serving.
Tilapia is an exceptionally lean choice among seafood options and boasts a wealth of other essential nutrients, such as niacin, vitamin B12, selenium, and potassium. Its protein-to-calorie ratio is among the best in the food spectrum. However, it's important to note that tilapia lacks the beneficial omega-3 fatty acids found in fatty fish like salmon, mackerel, and sardines.
3) Kirkland Sliced Oven Roasted Turkey Breast
In a 2-ounce serving, you'll find 60 calories, 1 gram of fat (with no saturated fat), 460 milligrams of sodium, 1 gram of carbohydrates (with no fiber or sugar), and a substantial 10 grams of protein.
Turkey breast stands out as one of the most lean animal protein choices available. This particular option offers a mere 60 calories while delivering an impressive 10 grams of protein. Furthermore, it boasts an exceptionally low total fat content and is completely devoid of saturated fat.
4) Dietz & Watson Organic Roasted Turkey Breast
With a 2-ounce serving size, Dietz & Watson's organic turkey breast boasts 60 calories, along with 0.5 grams of fat (zero saturated fat) and 400 mg of sodium. It contains 1 gram of carbohydrates, with no dietary fiber or sugar, and packs a substantial 12 grams of protein.
This turkey breast option is an excellent choice for those seeking organic products, as it is certified USDA Organic and does not contain nitrates or nitrites. When compared to Kirkland's turkey breast, it offers an additional 2 grams of protein while providing less sodium. It's a win-win for your health.
PROTEIN SNACKS
1) Whisps Parmesan Cheese Crisps
In a 1-ounce serving, you'll find 150 calories, 10 grams of fat (with 7 grams of saturated fat), 5 milligrams of sodium, 1 gram of carbohydrates (with no fiber or sugar), and a substantial 13 grams of protein.
Whisps are essentially cheese that has been baked to a crisp, providing a low-carb, protein-rich alternative to conventional chips and crackers. They also serve as keto-friendly substitutes for typical potato- or grain-based chips or crackers, which typically contain high levels of carbohydrates and are lacking in protein.
2) Wonderful Pistachios No Shells Variety Pack
For each serving (1 bag, roasted & salted), you'll get 120 calories, 10 grams of fat (including 1 gram of saturated fat), 105 milligrams of sodium, 6 grams of carbohydrates (with 2 grams of fiber and no sugar), and 5 grams of protein.
This package of pistachios contains 24 individual servings, each offering various flavors of shelled pistachios, including Roasted & Salted, Sea Salt & Vinegar, and Chili Roasted. Every individual package supplies 5 grams of protein, although the calorie, carbohydrate, and sodium content may slightly differ based on the flavor. Despite being a plant-based protein, pistachios are categorized as a "complete" protein since they contain all nine essential amino acids, as supported by research. The combination of high-quality protein, fiber, and healthy fats can collaborate to help you stay satisfied.
3) Think! Creamy Peanut Butter Protein Bars
For each bar (Creamy Peanut Butter flavor), you'll find 230 calories, 9 grams of fat (with 3 grams of saturated fat), 260 milligrams of sodium, 22 grams of carbohydrates (including 1 gram of fiber and no sugar), and a substantial 20 grams of protein.
This variety pack consists of 18 bars with two delightful flavors: Creamy Peanut Butter and Brownie Crunch. Nutritionally, these bars are quite similar, as each offers 20 grams of protein and 230 calories. The protein content is derived from a combination of soy protein isolate, calcium caseinate, and whey protein isolate. Whether you need a post-workout energy boost or a convenient on-the-go snack, these bars provide a substantial protein punch.
4) Chomps Original Beef Sticks
For every single stick, you'll get 100 calories, 7 grams of fat (including 3 grams of saturated fat), 380 milligrams of sodium, no carbohydrates (with no fiber or sugar), and an impressive 10 grams of protein.
Typically, having meat or poultry as a snack isn't very convenient, but these meat sticks change the game. This original version is crafted using grass-fed beef, offering 100 calories and a substantial 10 grams of protein per stick, all without any added sugar.
5) Simply Fuel Chocolate Coconut Peanut Butter Protein Balls
For every 2 balls, you'll find 200 calories, 8 grams of fat (including 2 grams of saturated fat), 5 milligrams of sodium, 25 grams of carbohydrates (with 3 grams of fiber and 10 grams of sugar), and 8 grams of protein.
This protein snack, thoughtfully crafted by a dietitian, is an excellent way to incorporate high-quality protein into your daily nutrition. These snacks are particularly well-suited for a post-workout treat. The protein content is sourced from slow-releasing whey protein, and as an added benefit, each serving provides a billion probiotics.
6) Kirkland Signature Chocolate Brownie Protein Bar
For each bar, you'll find 190 calories, 6 grams of fat (including 2.5 grams of saturated fat), 140 milligrams of sodium, 22 grams of carbohydrates (with 10 grams of fiber and 1 gram of sugar), and a substantial 21 grams of protein.
This delicious protein bar is a versatile choice, suitable for snacking between meals, aiding post-workout recovery, or as a convenient travel companion. The protein content is derived from a blend of milk isolate and whey protein, and the combination of protein and fiber in these bars is designed to help you stay satisfied.
PANTRY STAPLES
1) Kirkland Signature Creamy Almond Butter
For every 2 tablespoons, you'll find 210 calories, 17 grams of fat (with 1.5 grams of saturated fat), no sodium, 7 grams of carbohydrates (including 2 grams of fiber and 1 gram of sugar), and 6 grams of protein.
Almond butter can often be quite expensive when you're seeking a protein boost, but Costco offers a more budget-friendly option for this plant-based delight. This almond butter consists of just one ingredient: almonds, without any added salt or sugars. It's rich in healthy unsaturated fats, low in overall carbohydrates, and provides 6 grams of protein, equivalent to that of a medium-sized egg.
2) Kirkland Premium Chunk Chicken Breast
In a 2-ounce serving, you'll find 60 calories, 1 gram of fat (with no saturated fat), 270 milligrams of sodium, no carbohydrates (with no fiber or sugar), and a substantial 13 grams of protein.
This canned chicken breast product stands out for offering one of the most favorable protein-to-calorie ratios available. Additionally, despite being a processed poultry choice, it contains less sodium compared to a similar portion of turkey or chicken breast deli meat. Furthermore, it doesn't require refrigeration, allowing you to purchase it in bulk without the need to consume it all within the same week.
3) Health Warrior Grains & Seeds Variety Pack Oatmeal
For each packet (Maple Cinnamon Date flavor), you'll discover 230 calories, 9 grams of fat (with 1.5 grams of saturated fat), 230 milligrams of sodium, 30 grams of carbohydrates (including 6 grams of fiber and 9 grams of sugar), and a substantial 10 grams of protein.
This excellent breakfast or snack option is available in a variety pack containing 20 individual packets, with 10 of them being Maple Cinnamon Date flavor and the other 10 being Apple Walnut flavor. This hearty oatmeal is crafted using whole-grain oats, sunflower and pumpkin seeds, and a range of other natural ingredients. Thanks to the inclusion of seeds, this oatmeal boasts more than twice the amount of healthful plant-based protein compared to traditional oatmeal.
4) S&W Organic Garbanzo Beans
For every half-cup serving, you'll find 120 calories, 2 grams of fat (with no saturated fat), 85 milligrams of sodium, 20 grams of carbohydrates (including 6 grams of fiber and 1 gram of sugar), and 6 grams of protein.
Garbanzo beans, also known as chickpeas, hold a prominent place in anyone's pantry. They stand out as one of the most versatile and nutritious plant-based protein sources you can acquire. Purchasing garbanzos in bulk from Costco ensures that you have an economical source of this protein to enhance salads, and soups, or create homemade hummus. For a satisfying snack, consider seasoning and roasting them until they become crunchy. The substantial fiber and protein content of garbanzo beans can help keep you feeling full for longer.
5) Kirkland Signature Albacore Solid White Tuna in Water
For each drained can, you'll find 190 calories, 3 grams of fat (including 0.5 grams of saturated fat), 85 milligrams of sodium, no carbohydrates (with no fiber or sugar), and an impressive 42 grams of protein.
This package includes eight 7-ounce cans of tuna. Opting for tuna packed in water is an excellent method to enjoy cost-effective, top-quality protein with reasonable calorie content and minimal saturated fat. Tuna is a wise choice due to its provision of beneficial omega-3 fatty acids and vitamin B12, and scientific studies affirm its status as a heart-healthy selection.