Healthy eating on a budget: Cost-effective protein options starting at just R5

News24

04-05-2025

Shoprite's R5 liver burger provides an economical, protein-rich meal option with 13.6g of protein per 100g.
Affordable protein options like chicken hearts, lentils, beans, liver, and tinned fish offer significant nutritional benefits.
Nutritionist Arianna Cottino advises bulk buying frozen items and using diverse protein sources to balance cost and nutrition.
Protein is an essential part of any diet due to its myriad health and wellness benefits. The average adult should be consuming approximately 0.75g of protein per kilogram of body weight per day. Unfortunately, this may not always be an affordable goal to reach as outlined in our March article, which lists pocket-friendly ways to ensure you get enough of this muscle-building nutrient.
A popular, affordable local retailer recently announced a R5 burger deal to allow more South Africans a chance to afford some protein in their diet. The burger deal is part of an ongoing initiative by Shoprite, first launched in 2016 to provide affordable options for people struggling under the pressure of the crippling cost of living.
Their R5 liver burger, however, is not only easy on the pocket but also packed with nutritional value. What stands out the most about these burgers is the protein content. Despite its incredibly low price, the burger contains 13.6g of protein per 100g - and is relatively low in fat compared to products selling at significantly high prices.
Protein is comprised of amino acids, which are often referred to as the body's building blocks by health experts. This is mainly because consuming protein helps with muscle building and repair, promotes good bone health, and regulates metabolism by promoting satiety.
On the importance of protein, nutritionist Arianna Cottino shares:
Protein is a fundamental component of a healthy diet, supporting muscle maintenance, immune function, and overall well-being. Fortunately, getting enough protein does not have to be expensive or complicated.
This is where specials like the R5 liver burger come in. While living off this one meal may not be ideal, there are various other affordable foods which pack protein without breaking the bank:
Chicken hearts
Chicken hearts, which cost around R21, are rich in key nutrients and may be linked to several health benefits. A 100-gram serving of cooked chicken hearts contains roughly 26 grams of protein and only 8 grams of fat. It also contains other nutrients such as vitamin b13 and zinc.
Lentils
Lentils are affordable and simple to prepare. A 500g bag costs around R27, while one cup of cooked lentils offers at least 18g of protein. They are also high in fibre and have significant amounts of folate, iron, and copper. They are also a good source of potassium, magnesium, and other nutrients. This superfood is the perfect option for those who want to pack protein but aren't big on meat.
Beans
Beans are currently the most affordable source of protein in South Africa. 100g of soybeans offers 21g of protein, and a 1kg bag costs roughly R38. Soybeans are a good source of several essential nutrients, including protein, fibre, and various vitamins and minerals.
Liver
Like beef liver, chicken liver is a great source of protein, with roughly 25-26 grams of protein per 100 grams of cooked liver. It is also relatively cheap, costing around R27 per 500g.
Tinned fish
Quick and easy to prepare, one can of fish can pack up to 25g of protein and costs R29. It is also rich in mega-3 fatty acids essential for heart and brain health. Sharing a bonus budget-friendly tip, Cottino shares, "Buying in bulk, choosing frozen options over fresh when possible, and incorporating a variety of protein sources can help maximise both nutrition and cost-effectiveness."