If you shudder at the price of groceries lately, you’re not alone. Food has gotten prohibitively expensive for many Americans.
Cheap, processed calorie-dense foods may seem appealing, but the toll they take on your health can add up, research shows. Plus, you don’t have to give up on healthy eating to save money.
It’s true that many nutritious foods, such as fresh produce or high-quality meats, can be pricey. However, there are still plenty of nutritious, cost-effective foods to stock up on, Wesley McWhorter, DrPH, a professional chef and registered dietitian specializing in food insecurity, tells TODAY.com.
Cheap Healthy Foods
Eating healthy can be surprisingly cheap, but it may take some effort and planning, says McWhorter, who is a spokesperson for the Academy of Nutrition and Dietetics.
When shopping, try to prioritize whole foods and staples over specialty items. Buying in bulk, choosing generic and planning around sales can also save you money, McWhorter adds.
Here are 13 healthy foods you can find for cheap:
(“Cheap” is subjective, but most foods on this list cost 99 cents or less per serving.)
Dried Beans
“Dried beans can stretch even further than canned and tend to be more cost-effective when you break it down,” says McWhorter.
Beans are loaded with plant protein and gut-healthy fiber. Plus, they’re rich in vitamins and minerals, such as folate, iron and potassium. Eating beans regularly can help lower cholesterol, support digestion and regulate blood sugar.
“Beans dramatically cut costs while improving heart health,” says McWhorter.
Some of the healthiest beans include black beans, chickpeas, white beans and kidney beans.
When stored properly (in a cool, dry place), dried beans essentially have an indefinite shelf-life, says McWhorter. Just portion out what you need and soak them overnight in water.
Dried Lentils
Closely related to beans but technically legumes, lentils are low-cost and have impressive health benefits. Red, brown, green — whichever variety, lentils are a nutritious choice.
Brown Rice
“Whole grains like brown rice, when bought in bulk, are extremely inexpensive and keep you full,” says McWhorter.
Brown rice is an excellent source of complex carbohydrates, which provide long-lasting energy and slow-digesting fiber, according to Natalie Rizzo, TODAY.com’s nutrition editor.
Brown rice is also loaded with B vitamins, magnesium, selenium and phosphorus.
White rice is another budget-friendly grain, but brown rice offers more nutritional bang for your buck.
Whole grains keep for months when stored in airtight containers, McWhorter says. You can also freeze cooked rice and reheat it — which lowers the calories and carbohydrates.
Rolled Oats
Dried rolled oats are another filling, affordable whole grain to buy in bulk, says McWhorter.
Oats are known their heart health benefits, including lowering LDL (bad) cholesterol and aiding with weight control, per the American Heart Association.
Oats are also rich in a type of soluble fiber called beta-glucan, which promotes regularity and prevents constipation, plus they provide vitamin B1, manganese and phosphorus.
A half-cup serving of dried oats (which makes a cup of oatmeal), is usually less than 10 cents.
Frozen Vegetables
Vegetables are some of the healthiest frozen foods you can buy.
“Frozen vegetables offer the same nutrition as fresh,” says McWhorter. They’re harvested at peak ripeness and flash-frozen to seal in nutrients.
Frozen peas and broccoli, for example, are loaded with fiber and immune-boosting vitamin C. Frozen leafy greens like spinach are loaded with vitamin K, which supports normal blood clotting, folate and iron. Many frozen vegetables are rich in plant compounds with anti-inflammatory benefits.
“They’re often cheaper, and there’s no spoilage. They last a long time,” says McWhorter. Leaning on frozen items can significantly reduce food waste, which is a huge hidden cost, he adds.
Frozen Berries
Frozen fruit is another cost-effective, healthy food that lasts forever, says McWhorter.
Frozen berries like strawberries, blueberries and raspberries are tiny nutritional powerhouses. They’re packed with fiber, vitamins, minerals and antioxidants. Eating berries can help promote heart and gut health, according to Rizzo.
If you constantly have to throw out half-eaten cartons of fuzzy fresh berries, opt for frozen ones next time, McWhorter says.
Cabbage
Cabbage is one of the most affordable and nutrient-dense fresh produce options, says McWhorter.
Cabbage is a high-volume food, which means you can eat a large, filling portion for few calories. One large head of cabbage can yield up to 15 one-cup servings of raw shredded cabbage.
Cabbage is also rich in fiber, vitamins C and K, and antioxidants like myricetin and quercetin, according to Rizzo. It’s part of the nutrient-dense cruciferous vegetable family, which offers many health benefits, from reducing inflammation to fighting cancer.
Potatoes
“Potatoes are nutrient-dense and among the lowest-cost produce items,” McWhorter says. Root vegetables like potatoes have a long shelf life, which makes them more cost-effective, he adds.
Potatoes are a high-protein carbohydrate with fiber to keep you feeling satiated without spiking blood sugar. Most varieties offer vitamin C, a powerful antioxidant, and potassium, which supports muscle function.
“I love sweet potatoes,” says McWhorter. These orange spuds are known for their beta-carotene, a precursor to vitamin A which supports healthy vision.
Onions
Onions are another healthy, budget-friendly vegetable that packs plenty of flavor and nutrients.
Naturally low in calories, onions are a rich source of prebiotic fiber, which support a healthy gut microbiome. They also provide vitamin C, B vitamins, and anti-inflammatory plant compounds which may lower the risk of chronic disease, per Rizzo.
A little onion goes a long way. Plus, you can freeze diced raw onion to reduce waste and use in a pinch, says McWhorter.
Eggs
Egg-lovers, rejoice — the price per carton is finally back down after months of egg-flation.
“At least now they’re cost-effective (because) eggs are a versatile and nutrient-dense protein,” says McWhorter. In addition to their high-quality protein, eggs provide healthy fats like omega-3 fatty acids, which support heart and brain health.
Eggs are also a good source of vitamin D, which supports strong bones, B vitamins, calcium and choline, TODAY.com previously reported.
Buying eggs in bulk can help you save, and liquid eggs are also a healthy (and sometimes cheaper) option.
Canned Fish
If you want more protein on a budget, canned fish is a winner. “Canned tuna or salmon (in water) is one of the best high-protein, shelf-stable bargains,” says McWhorter.
Canned tuna packs anywhere from 20-30 grams of lean protein per serving. Canned wild salmon offers a comparable amount, plus heart-healthy fats.
Sardines are another nutrient-dense canned fish loaded with essential vitamins and minerals, including vitamin D, vitamin B12, and calcium and selenium.
It’s the most expensive item (per serving) on this list, but one tin of fish can become an entire meal.
Canned Tomatoes
Whole, diced, crushed — canned tomatoes are a versatile, affordable pantry staple.
A humble can of tomatoes is packed with flavor and nutrients, including vitamin C and vitamin A, which supports eye and skin health. Canned tomatoes are also rich in antioxidants, including lycopene, which may protect cells from damage due to harmful free radicals, TODAY.com reported previously.
Canned tomatoes can add depth to dishes with zero effort. “It’s a great backup with no prep,” says McWhorter.
Nuts
Nuts are loaded with protein, fiber and healthy fats, and they can be cost-effective, says McWhorter.
Nuts are known for their health benefits, from lowering cholesterol and blood pressure to supporting brain function, says Rizzo. They’re a good source of vitamin E and minerals like magnesium, selenium, copper and zinc.
The healthiest nuts include almonds, walnuts, pistachios and Brazil nuts.
Divide a bulk bag of nuts into airtight containers or bags for a cheap, quick snack. “Freeze nuts to prevent oxidation and extend shelf life,” says McWhorter.
Healthy, Budget-Friendly Cooking Tips
Cooking at home is one of the best strategies to save money and eat healthier. Stocking your kitchen with essentials can make cooking much easier and your food taste a lot better.
These healthy, low-cost ingredients can be purchased in bulk and help you throw together delicious meal, says McWhorter:
VinegarDried spices (garlic powder, cumin, paprika, chili pepper)Dried herbs (oregano, thyme, rosemary)
Olive oil is one of the healthiest cooking oils you can use. Putting oil in a spray bottle helps you use less, saving you calories and money. Vinegar adds flavor and brightness to meals — mix it with oil, and you won’t need to buy salad dressing.
“Acid, spices and aromatics make inexpensive meals taste restaurant-quality without adding cost,” says McWhorter.
When cooking, McWhorter recommends making large batches and freezing portions to help your food stretch, and finding ways to repurpose leftovers whenever possible.
If you are struggling with food insecurity or interested in applying for food assistance benefits for you and your family, visit USA.gov/food-help.
Dining and Cooking