Eating healthy doesn’t have to mean spending a fortune. In fact, many of the most nutrient-rich foods are also some of the most affordable. If you’re shopping on a tight budget, it’s possible to fill your cart with items that are good for your body and your wallet. The key is knowing which ingredients give you the most nutritional value per dollar.
Here’s a list of grocery staples that are both cheap and packed with nutrients, ideal for stretching your budget without sacrificing health.
Oats
Whole oats are a great source of fiber and complex carbs. They’re ideal for breakfast, baking, or even savory dishes like oat risotto. A large container costs only a few dollars and yields dozens of servings.
Brown Rice
Affordable, shelf-stable, and versatile, brown rice is a whole grain that provides long-lasting energy and key minerals. Pair it with beans for a complete protein.
Canned Beans
Canned black beans, chickpeas, and kidney beans are full of fiber and plant-based protein. They’re also shelf-stable, making them a smart choice for bulk buying. Even better—check Safeway, Kroger, or H-E-B for frequent deals.
Eggs
One of the cheapest protein sources around, eggs offer vitamin B12, healthy fats, and amino acids. Use them in everything from breakfast scrambles to budget-friendly frittatas.
Frozen Vegetables
Frozen spinach, broccoli, peas, and stir-fry mixes are flash-frozen at peak ripeness, often retaining more nutrients than fresh versions. They’re also less prone to waste and spoilage.
Lentils
Dry lentils are extremely cost-effective and cook faster than most legumes. High in fiber, iron, and protein, they’re great for soups, curries, and salads.
Bananas
Bananas are consistently one of the cheapest fruits in the produce section. They’re rich in potassium and vitamin B6, and they make an easy on-the-go snack.
Peanut Butter
A spoonful of peanut butter provides healthy fats, protein, and calories—ideal for budget eaters needing energy-dense options. Look for no-sugar-added versions for maximum health benefit.
Carrots and Cabbage
These vegetables are both inexpensive and long-lasting. Carrots are great raw or cooked, and cabbage can be shredded into slaws, sautéed, or added to soups.
Plain Greek Yogurt
When bought in larger tubs, plain Greek yogurt is an affordable way to get calcium, probiotics, and protein. Sweeten it naturally with fruit or honey.
For extra savings, consider buying grocery gift cards through Fluz and combining them with loyalty programs or cashback apps like Ibotta or Rakuten. These simple steps help you get even more from every shopping trip.
