Author: Dr Penny Pincher / Source: Wise Bread
If you are on a tight food budget, it’s only natural to prioritize the cost of food over nutritional value. After all, junk food is the cheapest food you can buy. But I have found that some of the most nutritious food can be surprisingly affordable.
Here is a round-up of my favorite cheap and highly nutritious foods, listed in order of lowest cost first.
The entries below are all priced for four-ounce portions that are all under $1, to make it easy to compare prices. There are even some superfoods on this list. Of course, prices for these items may vary by location and season. Keep an eye out for sale prices on them in your local grocery stores, and you might be able to buy some or all of these items for even less than the prices listed here. (See also: 31 Foolproof Ways to Lower Your Grocery Bill)*All food prices were determined using HyVee’s online grocery store.
1. Bananas
Bananas are highly portable, and are packed with potassium, dietary fiber, and magnesium. They make the perfect sweet treat, and they come with their own natural packaging.
Cost per 4 oz: 12 cents
2. Carrots
Carrots are delicious raw or cooked, and make a great addition to any lunch. In terms of nutrition, carrots are bursting with vitamin A, vitamin C, and potassium.
Cost per 4 oz: 22 cents
3. Cabbage
Cheap and nutritious, cabbage is great in a stir fry, eaten steamed, or microwaved with a little butter on top. Cabbage offers loads of vitamin C, vitamin K, and vitamin B6.
Cost per 4 oz: 22 cents
4. Onions
Onions pack a lot of flavor for very little money, and you don’t need to use much to get the taste you need.
Nutritional highlights for onions include potassium, vitamin C, and dietary fiber.Cost per 4 oz: 25 cents
5. Mandarin oranges
Mandarin oranges are another great on-the-go snack option. For those afternoon sugar cravings, reach for one of these instead of a candy bar. They have vitamin C, vitamin A, and potassium.
Cost per 4 oz: 25 cents
6. Black beans, canned
Black beans offer protein, fiber, and potassium, and they’re tasty right out of the can, or cooked into chili, soups, or served on tortillas.
Cost per 4 oz: 26 cents
7. Garbanzo beans (chickpeas), canned
These are an excellent pantry staple because you can eat them cold in salads, warm in soups, or use them to make your own hummus. Chickpeas contain plenty of dietary fiber, protein, and iron.
Cost per 4 oz: 26 cents
8. Brown rice
This healthy carb is a wonderfully versatile base for meals. All you need to add is vegetables or meat. Brown rice contains protein,…
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