Cheapest Protein Sources in Swiss Supermarkets (per 100g)

The cheapest protein sources in Swiss supermarkets are dried legumes, eggs, and dairy staples like quark and cottage cheese. A 100g portion of cooked lentils delivers roughly 9g of protein for under CHF 0.30, while eggs offer about 13g per 100g at CHF 0.40–0.50 per egg. Animal proteins like chicken breast cost significantly more per gram of protein.

Why Does Cost per Gram of Protein Actually Matter?

Swiss grocery prices are among the highest in Europe. According to Comparis data, Swiss households pay roughly 50% more for food than the EU average. When protein — essential for muscle maintenance, satiety, and immune function — is expensive, cutting back on it is tempting. The trick is knowing where protein is genuinely cheap, not just where it looks cheap on the shelf price.

The shelf price of a chicken breast is not the same as its cost per gram of protein. A 200g chicken fillet at CHF 3.80 gives you about 50g of protein — that's CHF 0.076 per gram. A 500g bag of green lentils at CHF 2.20 yields roughly 120g of protein once cooked — that's CHF 0.018 per gram. The difference is stark.

How Do Swiss Supermarket Proteins Compare in Price?

Are Legumes Really the Best Value Protein in Switzerland?

Yes, by a wide margin — if you cook from dried. A 1kg bag of dried lentils from Lidl or Aldi costs roughly CHF 1.90–2.50 and provides approximately 230–250g of pure protein. No other product at that price point comes close.

The catch: dried legumes need soaking and cooking time. Canned versions (chickpeas, white beans) are three to four times pricier per gram of protein but still beat most meats. Coop's Prix Garantie canned chickpeas and Migros M-Budget kidney beans are decent compromises between cost and convenience.

Eini's meal-planning feature uses our algorithm to build weekly menus around exactly these budget-optimised ingredients — so you're not just reading about it, you're eating it. Check out our guide to cheap carbs to pair with your legumes.

Are Eggs Still Good Value in 2026?

Eggs have risen in price across Europe, and Switzerland is no exception. A 10-pack of free-range eggs at Coop runs CHF 4.50–5.50, while Aldi and Lidl sell barn eggs for CHF 3.20–3.90 per 10. Battery-cage eggs are not sold in Switzerland — all Swiss eggs meet at least barn standards under Swiss animal welfare law.

Even at CHF 0.50 per egg, you're getting a near-complete amino acid profile, vitamins B12 and D, and healthy fats for roughly CHF 0.04 per gram of protein. Eggs remain one of the best-value whole foods in any Swiss supermarket.

Which Dairy Products Give the Most Protein for the Money?

Plain quark is Switzerland's underrated protein hero. A 500g tub of Migros M-Budget quark costs around CHF 1.50–1.80 and delivers roughly 55g of protein — about CHF 0.03 per gram. That's competitive with eggs and far cheaper than Greek yoghurt, which is often marketed as a high-protein food despite costing two to three times more per gram of protein.

Cottage cheese is slightly less efficient but more convenient as a ready-to-eat snack. Plain yoghurt (not Greek-style) has lower protein density but is very cheap — useful for breakfast when combined with oats and seeds rather than relied on as a standalone protein source.

Swiss cheese, despite its reputation, is not efficient protein-per-franc: Gruyère at CHF 2.80–3.50 per 100g gives you about 27g protein — roughly CHF 0.10–0.13 per gram. Delicious, worth it for flavour, but not a budget protein strategy. See our Swiss cheese guide for when it does make sense.

Is Chicken Still Worth Buying if You're on a Budget?

Chicken is the leanest animal protein per gram, but Swiss chicken prices are high. According to BFS household expenditure data, Swiss consumers pay among the top prices in Europe for fresh poultry. Whole chickens are cheaper per 100g than fillets — a whole Migros chicken at CHF 8–11 provides more protein per franc than two chicken breasts at CHF 6–8.

Frozen chicken thighs from Aldi or Lidl are the budget-conscious middle ground: typically CHF 0.90–1.20 per 100g with about 25g of protein — putting the cost at roughly CHF 0.04–0.05 per gram, much closer to egg territory than fresh fillet territory.

Canned tuna is a comparable option: Denner stocks 185g tins for around CHF 1.60–2.00, delivering about 40–45g of protein per can at CHF 0.04–0.05 per gram. The sodium content is high, so it's worth checking labels.

What About Plant-Based Proteins Like Tofu and Seitan?

Tofu often appears on budget lists but it is not actually cheap in Switzerland. At Migros and Coop, a 400g block of plain tofu costs CHF 3.50–5.00, delivering about 32–40g of protein. That works out to CHF 0.09–0.16 per gram — more expensive than chicken breast, and far more expensive than lentils.

The exception is buying tofu from Asian grocery stores, particularly in Zurich, Basel, Geneva or Bern, where prices can be 30–50% lower. Seitan made at home from vital wheat gluten (available at Landi and health food shops) is genuinely cheap — about CHF 0.025 per gram of protein — but requires time and effort.

If you use the Eini app, our algorithm can factor these alternatives into your weekly plan based on your dietary preferences.