On a budget? Experts say these are the 7 cheapest, most nutritious foods

With society as fast-paced as it is, American families often rely on quick, ultra-processed foods. Off to work? Grab a cheap, preservative-filled pastry. Middle of the day slump? Eat a bag of chips from the vending machine.

It’s hard to ignore the convenience (and price point) of these foods, but they’re empty foods that can harm your health.

In fact, the American Medical Association (AMA) is pleading with patients to cut out ultra-processed foods, as they raise the risk of cardiovascular disease, cancers, obesity, and type 2 diabetes. ^[]

Diet is informed by many things, including culture and extent of food education. Poverty and the rising price of food also impact the choices people make when it comes to their meals. ^{[] []}

The good news? Cheap, healthy food options do exist—for both physician and patient alike.  

The 7 cheapest, healthiest foods out there

1. Canned lentils

“One of the healthiest yet underappreciated foods is canned lentils. Lentils are a nutrient powerhouse,” says Tiffany Bruno, MS, RDN, the Director of Education at Switch4Good.

Bruno recommends adding them to soups, curries, and salads, or eating them as a side dish. “Although the sodium content of many canned foods can be high, lentils can easily be rinsed to reduce it,” she says.

In many grocery stores, a can of lentils costs less than one dollar and has 3.5 servings, Bruno explains. This is an affordable and convenient way to boost anyone’s nutrition.

According to Ayanna Smart, RD, who specializes in dementia care and nutrition, legumes like lentils also serve another useful purpose.

“I don't imagine that many people who are used to eating meat will swap it out for legumes, but legumes can extend meat. They do very well for bulking up ground meat,” she notes. 

2. Frozen vegetables

Smart also says that veggies can be surprisingly inexpensive, despite the perception of veggies as costly.

“Frozen vegetables, which are vegetables that were frozen when fresh, generally retain nutritional quality and are comparable to fresh produce,” she says, recommending leafy greens especially.

Frozen spinach or frozen kale are great options for soups and stews, according to Smart. She says that frozen veggies are often cheaper than their non-frozen counterparts.

3. Whole-grain oats

Holiday Durham, PhD, MS, RD, a clinical investigator and research scientist, recommends a few other key foods that can be found for less, like whole-grain oats.

4. Canned fish

Dr. Durham also recommends canned fish, like salmon or tuna, which can be very budget-friendly.

“It’s rich in heart-healthy omega-3s, protein, and vitamin D. But opt for varieties packed in water to avoid extra calories. They’re great for salads, sandwiches, and pasta dishes,” she says.

5. Sweet potatoes

Another cheap, versatile food Dr. Durham recommends, that you probably don’t think about very often? Sweet potatoes.

“They can be baked, mashed, roasted, or added to soups and stews. They store well and are nutrient-packed.” One sweet potato is very large, too, so it can go a long way.

6. Brown rice

Another favorite that can serve as a meal base for just about every lunch or dinner is rice–but brown rice—not white. 

“Whole grains provide fiber, B vitamins, and magnesium for sustained energy. Cook brown rice in large batches for cost-effectiveness,” Dr. Durham says. 

7. Fresh seasonal foods

Lastly, stock up on fresh seasonal foods, like fruits and veggies, which are cheaper when they’re in season. And to get an even better price, ”look for sales on produce nearing its shelf life to reduce costs," Dr. Durham says.