Eating healthy doesn’t have to be a luxury. This list of nutritious foods won’t bust your budget. You will be more confident in the kitchen knowing you are nourishing your family.
Healthiest & Cheapest Food List
Costing only $0.11 per ¼-cup dry serving, lentils provide 3 grams of fiber per ½-cup serving. Plus, they are rich in folic acid and vitamin B6 and are a great vegetarian source of iron. Cook or serve them with a good source of vitamin C, like tomato, red pepper, or a squeeze of lemon, to make the iron more absorbable.
Legumes are low in fat, high in fiber, and a great plant-based source of protein. Some beans have approximately 5 grams of protein per ⅓ cup and cost approximately $0.31 per ½-cup serving. Check out our Slow Cooker Pinto Beans Recipe.
At about $0.14/egg, eggs are a nutrient packed food! They are high in protein, B-12, iron, choline, Vitamin D, and Vitamin A to name a few. Our Vegetable Frittata Recipe and Quick & Easy Leftover Vegetable Egg Muffins are packed with nutrients and can be made ahead to reduce the stress of hectic mornings. Our Nourishing & Affordable Egg Salad is a great addition to your family’s lunch menu too.
Bananas are rich in fiber, vitamin C , vitamin B6, and potassium. They cost about $0.45 each. This versatile fruit is great raw, cooked, or frozen, so stock up the next time you’re at the store. Some of our banana recipes include Banana Pancakes, Fruit & Veggie Breads, and Chocolate Banana Muffins.
At about 20 cents per serving, potatoes are one of the largest and most affordable source of fiber, vitamin C, and potassium. A 4 lb. bag of potatoes provides more than 15 servings of this nutrient rich vegetable. Potatoes are loved for their versatility and adaptability for all types of recipes. The potato can be cooked in many ways from boiled or baked, to steamed, roasted, grilled or fried. Check out our Green Bean & Potato Recipe and our Homemade Cheese Sauce to top potatoes.
At about $0.18 per ½-cup dry serving, oatmeal contains soluble fiber, which may help lower cholesterol. For a quick breakfast, cover ½ cup oats and milk and place in the fridge. In the morning, top with berries, dried fruit, nuts, seeds and drizzle with honey. Our favorite oatmeal recipes include: Peanut Butter & Jelly Bars and Homemade Granola Cereal.
Compared with white rice, brown rice provides more nutritional bang for your buck packed with disease-fighting nutrients such as vitamin E, antioxidants, and fiber. It only costs approximately $0.18 per ¼-cup dry serving and is very versatile for menu planning. Our family loves our Nourishing Chicken and Rice, Chopped Cabbage & Venison Casserole, and Creamy Rice & Spinach Casserole.
Costing $0.90 per 2-ounce serving salmon is a great source of omega-3 fatty acids, which have been found to help reduce inflammation and the risk of heart attacks. Salmon also provides vitamin D, an important bone health nutrient.
While butter-soaked movie-theater popcorn has a bad reputation, plain air-popped popcorn is a great whole-grain snack that adds up to only 30 calories per cup. This affordable snack is packed with fiber and only costs $0.39 per 1-ounce serving.