Pistons, rings, con rods, con rod and main bearings ~$1,000.00
OS valves, valve springs, retainers, etc. ~$120.00
Lifters and pushrods Free.
Gaskets ~$400.00
Machine work, including head, balancing, polishing, plugs, cleaning, ready to assemble ~$2,000.00
I'd budget $4k. I don't know what injector service costs, but should be included, along with attention to manifolds.
For the same, you could keep the OE block and build a 2FE with late internals for better performance, overall, or find a good used 1FZ for the same as the used 3FE and build it similarly.
Now you know why it's common to see SBC crate motors dropped in.
I think the 1FZ is the better option. Right core and you won't need to touch the bottom end.
I'm looking at a 1FZ, H151, and HF1A, which is going to cost a fortune, but makes more sense than dumping $5-7k in an F, 3 speed, and TC rebuilding, at face value. There are H55/ split case options that would do fine for a non-wheeler, as reading has eluded.
Of course, the Chebby crowd feels similarly....but I'll have no party to. Hahaha.
(Ron would be a good one to ask the expense of SBC swap, since he went about it right)
Research 2 FE and see what you think. It's similar to dropping an F head on a 2F, as far as compression and grunt are concerned.