While most Americans eat plenty of protein, active individuals do require a hefty dose of muscle-building amino acids — 0.5-.09 grams of protein per pound. Meeting that benchmark is especially difficult if you’re vegan, vegetarian, or just can’t spend extra cash on overpriced protein powders. This list provides 10 affordable, protein-packed, superfan-approved Costco products that will help you build muscle mass. Here are the best high-protein foods and products at Costco, according to Redditors. Not already a Costco member? You can apply here.
Prices and availability are subject to change.
Related: The 25 Best Finds at Costco
Fairlife Protein Shakes
Price: $35 (18 ct.)
Protein per serving: 30 gramsCalories per serving: 150
With an impressive protein-to-calorie ratio, these dairy-based shakes can help you up your protein intake with little effort. It is, however, not the most cost-effective source of protein at around $2 per shake. Still, Fairlife protein shakes at Costco are significantly cheaper than they are on Amazon or at other retailers.
Optimum Nutrition Whey
Price: $76 (5 pounds)
Protein per serving: 24 gramsCalories per serving: 110
Out of all of Costco’s protein powders, this whey formula has some of the best reviews. Add it to your morning oatmeal, or simply mix it with water to make a shake. Either way, whey protein powder is an efficient source of protein. The only downside is that it’s pricey and can upset your stomach.
Cage-Free Liquid Egg Whites
Price: $14 (6 ct.)
Protein per serving: 5 gramsCalories per serving: 25
Low in fat, free from cholesterol, and loaded with protein, egg whites are a no-brainer for athletes looking for a nutritional boost. Each convenient container holds 16 ounces of liquid egg whites.
Related: Surprisingly Expensive Products From Costco
Kirkland Rotisserie Chicken
Price: $6 ($5 in-store)
Protein per serving: 19 gramsCalories per serving: 140
Costco is famed for its rotisserie chicken, which is cheap, tasty, and packed with protein. With more than four servings per rotisserie chicken, this perennial deal can supplement your diet for days.
Related: Here’s Why Costco’s Rotisserie Chicken Isn’t Always $4.99
Kirkland Frozen Fish
Price: $42 (farmed salmon)
Protein per serving: 41 gramsCalories per serving: 272
With just a single serving of fatty fish (salmon is a particularly protein-dense), you can knock out a good chunk of your suggested daily protein intake. The quality of these frozen packs rivals Costco’s fresh fish, Redditors say. “FYI, unless you are buying it at a shoreside fish market, the ‘fresh’ fish at the fish counter has been shipped frozen and carefully thawed there. This is a convenience for customers so you don’t have to buy fish a day ahead,” one comment reads.
For more great Costco content and shopping tips, please sign up for our free newsletters.
Trending on Cheapism
Eggs
Price: $8 (24 ct.)
Protein per serving: 7 gramsCalories per serving: 80
Whether you love omelets, quiches, frittatas, or breakfast burritos, eggs are a versatile and easy-to-prepare source of protein. They’re particularly convenient for vegetarians who struggle to meet their daily protein goals.
Smoked Salmon
Price: $26 (2 ct.)
Protein per serving: 11 gramsCalories per serving: 110
Salmon makes this list twice — and for good reason. Not only does it contain a lot of protein, but it also has omega-3 fatty acids, which support heart health.
Kirkland Protein Bars
Price: $25 (20 ct.)
Protein per serving: 21 gramsCalories per serving: 190
Looking for a straightforward, quick way to gobble up protein? These bars pack a punch with 21 grams of protein and just 2 grams of sugar. Try the variety pack, which comes with chocolate brownie and cookie dough flavors.
Sign up for our newsletter
Sardines
Price: $12 (6 ct.)
Protein per serving: 12 gramsCalories per serving: 100
Like salmon, sardines are full of protein, healthful fatty acids, and other beneficial vitamins and minerals. At just 100 calories per serving, they’re also an efficient way to protein load without putting on extra pounds of fat.
Kirkland Almond Butter
Price: $8
Protein per serving: 7 gramsCalories per serving: 210
Vegetarians and vegans can look to nuts for a healthy source of plant-based protein. Almond butter’s health benefits extend beyond just protein, too, as it contains heart-healthy monosaturated fats and important nutrients like vitamin E and magnesium.
Meet the Writer
