The Healthiest Cheap Foods According to a Nutritionist in 2025

Eating healthy doesn’t mean breaking the bank and you don’t have to settle for cheap junk food when plenty of the healthiest cheap foods are available at your local grocery store. These budget-friendly staples are loaded with nutrients, easy to find and versatile enough to work into everyday meals.  

From pantry staples to fresh produce, they can offer broad health benefits at minimal cost. Why spend extra on overpriced health trends when simple, wholesome foods can often do the job just as well? With the right choices, you can fuel your body and save money simultaneously.

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• How We Choose the Healthiest Cheap Foods That Are Good for You
• The 31 Healthiest Cheap Foods
• How To Choose the Healthiest Cheap Foods

How We Choose the Healthiest Cheap Foods That Are Good for You

At Cozymeal, we’ve built years of experience in the food space, from cooking with chefs to curating expert nutrition content. That background shapes every guide we create, including this roundup of the healthiest cheap foods. Our goal is to provide practical, well-researched insights that make it easier to choose smarter without overspending. 

We break down the research, consult nutritionists and lean on real-world shopping experience to ensure every food is worth your attention. Affordability matters as much as nutrition, so our picks are healthy and easy to find nationwide.

Our guide to the healthiest cheap foods:

• Aligns with global nutrition recommendations
• Appeals to a variety of taste preferences
• Works for different diets, from vegan to gluten-free
• Offers options that are widely accessible and affordable

The 31 Healthiest Cheap Foods

1. Onions

Pungent, palatable and purple (sometimes), onions shine as one of the healthiest cheap foods thanks to their year-round availability and impressive nutritional benefits. They’re rich in potassium, vitamins C and B6 and quercetin, which offers antioxidants. Onions do more than flavor your dishes; they may support heart and metabolic health.  

The only drawback is that they contain fructans, which can trigger bloating for some people. Otherwise, toss a few in your cart for salads or caramelize for French onion soup and enjoy one of the healthiest cheap foods you shouldn’t overlook.

2. Potatoes

Potatoes are a starchy old faithful and one of the healthiest cheap foods, valued for their budget-friendly nature and nutrient-dense complex carbs. A medium spud provides steady fuel for sustained energy and if you leave the skin on, you’ll also get extra fiber. 

Skip frying to avoid unnecessary fats and instead enjoy them as air fryer wedges or simmered into a comforting soup. Cooling cooked potatoes and reheating later can increase resistant starch, which behaves like fiber, supports healthy gut microbes and may steady blood sugar.

3. Canned Fish

Canned goods are often overlooked, but some of the healthiest fish to eat are prepackaged. Canned fish has a long shelf life and still delivers many of the nutrients found in fresh seafood at a fraction of the price.

A 3-ounce drained serving of tuna, salmon or sardines provides about 17 to 25 grams of protein, which supports satiety and muscle repair. The only catch is the sodium, so opt for varieties canned in spring water instead of brine. From tuna pasta to mackerel toast, meals stay quick, healthy and interesting.

4. Oats

From steel-cut to rolled to the healthiest instant oatmeal, oats shine among the healthiest cheap foods. Sold in bulk and easy on the wallet, they offer unbeatable value while making eating healthy feel effortless. 

A nutrient-dense bowl of oats delivers fiber, zinc, iron, magnesium and B vitamins. According to Harvard T.H. Chan School of Public Health, the soluble fiber in whole oats may help decrease cholesterol levels, though the fiber can also cause bloating. Whether you add a sprinkle of fall with pumpkin oatmeal or bake them into cookies, oats are undeniably the OG healthiest cheap food to keep in your pantry.

5. Frozen berries

Frozen berries count as one of the healthiest cheap foods because they’re flash-frozen at peak ripeness, retaining most of their nutrients and cost less than fresh out-of-season fruit. They’re rich in manganese, high in fiber, vitamin C and natural antioxidants that may support heart and brain health. 

Added sugars sneak into some blends, so read the label carefully. Toss them into smoothies, sprinkle them over oats or enjoy them as snacks — they easily prove themselves to be among the healthiest cheap foods.

6. Eggs

Eggs, small but mighty, are one of the healthiest cheap foods that never go out of style. Affordable by the dozen and packed with protein, selenium and lutein, they help support muscle, brain and eye health. Best of all, they’re easy to work into your diet in countless ways — scrambled for breakfast, boiled as a post-workout healthy snack or whisked into a quiche.

While they’ve sparked debate over cholesterol, eating one a day may be fine for many people, depending on overall diet and health goals. The drawbacks come with overdoing it, but eggs still stand strong as the healthiest cheap food staple.

7. Frozen peas

Cheap healthy foods come in all shapes and sizes and frozen peas are a pint-sized powerhouse. They’re an inexpensive source of plant-based protein, rich in vitamins C, K and A and add a pop of color and nutrition to your meals. 

Although peas are among the healthiest vegetables, they are naturally sweeter and a bit higher in carbs than many greens, so portion size matters if you’re watching blood sugar. Pair them with protein or healthy fats to steady the rise. This healthiest cheap food contender works beautifully tucked inside samosas or stirred into a rich curry.

8. Peanut Butter

Some cheap foods that are good for you come in a jar and peanut butter is a pantry staple that’s probably already in your kitchen. It’s packed with protein, healthy monounsaturated and polyunsaturated fats, B and E vitamins and fiber. It’s considered one of the healthiest cheap foods because it’s a budget-friendly classic that’s widely available.

Whether you spread it on toast or use it in a savory peanut sauce, just read the label, as some brands add sugar and sodium. For the healthiest nut butter, choose a brand whose only ingredient is peanuts. Keep portions in check — about 2 tablespoons — to get the benefits without overdoing it.

9. Popcorn

Popcorn is a low-cost nutritious food you might not expect on the list of healthiest cheap foods. While butter-laden cinema popcorn gives it a bad reputation, it’s actually a winner when prepared right. The kernels are inexpensive, store well and are a source of fiber, zinc and magnesium.

Buy plain kernels to control salt, added sugar and oil, or choose a ready-to-pop option with a short ingredient list and low sodium. This is one of the most customizable healthiest cheap foods. Air-pop your corn and season with herbs or spices for a simple, tasty treat.

10. Chicken Breast

If you’ve only ever thought of chicken breast as bland compared with other cuts, you’re missing out on one of the healthiest cheap foods that’s lean, protein-packed and versatile. Chicken breast delivers the amino acids your muscles need to grow and recover. 

It also provides B vitamins, selenium and phosphorus. Whether you don your chef’s hat for garlic Parmesan chicken pasta or keep it simple with a grilled chicken salad, chicken breast can be a great addition to your meals. 

11. Brown rice

Brown rice is a pantry essential and one of the healthiest cheap foods, thanks to its fiber, which supports digestive health. It also provides steady energy and is rich in selenium, magnesium and B vitamins. 

Less processed than white rice, it retains the nutrient-rich qualities of whole grains. Whether added to a vegan burrito bowl or served with vegetables and salmon, brown rice is an affordable healthy food you can count on.

12. Bananas

Aside from being the dominant flavor in any smoothie, bananas are a go-to that makes healthy eating on-the-go simple with zero prep. They earn a spot among the healthiest cheap foods thanks to their low cost and the nutrients packed into a medium banana, including 1.3 grams of protein and 420 milligrams of potassium.

The natural sugars can spike blood sugar for some people, so it’s best to pair bananas with protein or healthy fats when you can. Still, most people can enjoy these cheapest healthiest foods as-is, sliced over oatmeal or baked into banana zucchini bread.

13. Cottage Cheese

Calcium-rich, creamy cottage cheese is a heavyweight among the healthiest cheap foods. It’s loaded with nutrients like selenium, zinc and B vitamins, all working together to support energy, muscle function and bones. The main catch is its high sodium content, which can contribute to high blood pressure if eaten in excess.

Cottage cheese is one of the healthiest cheap foods and can be used as a base for rich dips and pairs with fresh fruit. You can even blend it into protein-packed cottage cheese ice cream, a lighter alternative to a regular pint.

14. Apples

An apple a day keeps your digestive tract feeling okay. They’re among the healthiest fruits and also count as one of the healthiest cheap foods, loaded with antioxidants, fiber and vitamin C. Even better, they’re affordable year-round, so no matter the season, you can enjoy the irresistible crunch of an apple.

Their natural sugars may raise blood sugar in some people, so moderation is key. Enjoy them raw, sliced over a frisée salad or blended into an apple smoothie for an easy breakfast. Whether you prefer tangy green or sweet red, apples remain a trusted, healthy and cheap food.

15. Carrots

Cheap healthy food doesn’t have to be complicated; sometimes it’s as simple as a carrot. These beta-carotene-rich vegetables are easily one of the healthiest cheap foods, supporting eye health thanks to their vitamin A, vitamin K, potassium and antioxidants. 

One nutritional con to this cheapest healthiest food, which some may even find amusing, is that eating too many carrots can slightly tint your skin orange, as noted by the Cleveland Clinic. If you’re not eating very large amounts, a couple of sticks with a healthy dip make the perfect midday snack.

16. Yogurt

Yogurt is a creamy, adaptable, low-cost nutritious food you can find just about anywhere. Its probiotics may support gut health, and its calcium and protein support bone health, along with B vitamins, phosphorus and zinc. That’s why it’s considered one of the healthiest cheap foods. 

Avoid flavored varieties that sneak in excess sugar and calories and, if possible, choose Greek yogurt, which is higher in protein. Velvety cucumber dip, yogurt on its own or sugar-free rocket popsicles all show off the versatility of this creamy, healthiest cheap food contender.

17. Beans

If you prefer plant-based protein that’s easy to find and low-cost, beans are for you. They’re one of the healthiest cheap foods thanks to their fiber, low fat and rich supply of micronutrients like zinc, folate, iron and calcium.

Beans come in all shapes and sizes and are an affordable healthy food that’s also pantry-friendly. You can store them for months and use them as needed, whether you’re making Jamaican rice and beans or red chili. Some people may experience bloating after eating beans but soaking beforehand or boiling thoroughly can help reduce this effect.

18. Canned Tomatoes

Canned tomatoes are a kitchen essential and you’d be hard-pressed to find a pantry without at least one of these healthiest cheap food staples. They’re a budget-friendly way to add antioxidants like lycopene, vitamin C, fiber and potassium to your diet. 

While it’s difficult to fault canned tomatoes, they often contain salt, which isn’t ideal if you’re on a low-sodium diet. It’s best to look for no-salt-added options. There are plenty of ways to use canned tomatoes: add to grilled cheese and tomato soup, simmer into tomato gravy or cook a hearty ragù alla Bolognese for dinner.

19. Cauliflower

Cauliflower is a versatile cruciferous that often doubles as a lower-carb stand-in for rice, which is particularly helpful when you’re on a keto diet. It’s one of the healthiest cheap foods because it ​​stretches into multiple meals while packing fiber, vitamin C, vitamin K and folate.

Low-calorie yet filling dishes like Spanish cauliflower rice and flavor-filled North African grilled cauliflower steaks are proof that budget-friendly can still feel gourmet.  While its cruciferous nature can cause gas for some, proper cooking can help minimize the effects.

20. Quinoa

Quinoa is praised as a gluten-free "super grain" and a complete protein, since each seed contains all nine essential amino acids. In other words, it’s one of the healthiest cheap foods you shouldn’t ignore. It delivers substantial nutrition for the price, especially when purchased in bulk and is packed with fiber, iron, magnesium and B vitamins to support energy and digestion. 

On the flip side, some people are sensitive to the coating (saponin), so rinse quinoa thoroughly before cooking. Once cleaned, it transforms beautifully into dishes like quinoa salad with feta or a rainbow quinoa bowl loaded with vibrant vegetables. 

21. Cantaloupe Melon

Cantaloupe is a wallet-friendly pick that belongs with the healthiest cheap foods. One melon yields several cups of fruit, so you get good value per serving.

It provides vitamin C, beta carotene, potassium and plenty of water for hydration. Choose cantaloupes that feel heavy for their size with a sweet aroma at the stem end. Enjoy them cut into wedges as a snack, cube it over cottage cheese or blend into a cool smoothie.

22. Broccoli

You might have avoided broccoli as a child, but it’s one of the healthiest cheap foods not to skip. This vibrant green, tree-like vegetable is nutrient-dense and can provide as much vitamin C as an orange, depending on portion and preparation. It’s also a source of calcium, potassium and folate.

Something to keep in mind is that broccoli is fibrous, so it can cause gas or bloating in some people. To minimize this, introduce it gradually into your diet and soon you’ll be piling generous helpings into dishes like broccoli pasta or creamy broccoli cheddar soup.

23. Lentils

If you’re wondering how to start eating healthy, lentils are a fantastic place to begin. Counted among the healthiest cheap foods, they’re inexpensive, quick to cook and store well, so if you buy in bulk, you’ll have a versatile, nutrient-rich pantry staple. 

If you’re following a plant-based diet, they’re an excellent way to get protein and make a filling addition to vegan shepherd's pie. Lentils are also high in fiber and rich in folate, copper, iron and manganese, which are associated with markers of lower inflammation.

24. Kale and Spinach

Leafy greens will always find their way onto any healthiest cheap food list because they’re nutrient-dense. They’re great value if you buy frozen bags of kale and spinach, which last longer and are available year-round. Both provide fiber, vitamin K, vitamin A, vitamin C, folate and potassium, supporting heart and bone health.

Their strong flavor of kale isn’t for everyone, but it’s an acquired taste and too nutritionally beneficial to pass up. Add an extra handful of greens to your spinach omelette or sauté as a side. Frozen bags of spinach or kale are budget friendly and work well in soups or eggs.

25. Sweet potatoes

Beloved for their naturally sweet flavor and ability to blend into most dishes, sweet potatoes are a tuberous root you can count on. They rank among the healthiest cheap foods because they support vision and immunity thanks to beta-carotene along with vitamins A, B and C.

Additionally, they’re often inexpensive by the pound and versatile enough to be used as sweet potato toast or be stirred into sweet potato brownies. They often compare favorably with other starchy sides, though overindulging may still raise blood sugar, especially for those with diabetes.

26. Cabbage

The humble cabbage, rich in vitamins, minerals and antioxidants that support bone, gut and immune health, shouldn’t be overlooked on any list of healthiest cheap foods. Sold affordably by the head, it’s rich in fiber and vitamins C, B and K and also contributes water along with fiber and vitamins.

There are plenty of ways to add cabbage to your diet: shred it for classic coleslaw, try meat-free cabbage steaks or ferment it into sauerkraut for a gut-friendly boost (when it’s unpasteurized and contains live cultures). Like most cruciferous vegetables, it can cause bloating, so go easy on the slaw if it’s your first try.

27. Milk

While technically not a food, most of us grew up hearing that the calcium in milk is good for bones. Since it’s often cheaper than many non-dairy alternatives, it earns its spot on this list of healthiest cheap foods.

Milk is rich in nutrients, including calcium, riboflavin and high-quality protein; in the U.S. most cow’s milk is fortified with vitamin D, so check the label. If lactose bothers you, choose lactose-free milk or small portions of yogurt or hard cheese. If not, enjoy it straight, whisk it into oolong milk tea or stir it into soups for extra creaminess.

28. Orange

Oranges have long been the go-to for a refreshing boost of vitamin C. They rank high among the healthiest cheap foods, supporting immune function while also looking after your skin and heart.

One medium orange should meet your daily vitamin C needs and also provide potassium, folate and fiber to round out a balanced diet. Like most fruits, its natural sugars can add up if you overindulge, so enjoy it in moderation. Eat it raw, toss slices into a burrata salad or add a citrusy twist to baked goods with a little zest.

29. Edamame 

While some people find them tasteless and don’t quite see the appeal, edamame still ranks among the healthiest cheap foods worth adding to your diet. They’re loaded with fiber and plant-based protein that covers all the essential amino acids your body needs to stay strong and recover well. Enjoy these young soybeans steamed with a pinch of salt, serve spicy edamame as a starter to impress guests or toss them into a savory stir-fry.

30. Tofu

Tofu is a wallet-friendly plant protein that fits right in with the healthiest cheap foods. A 1/2-cup serving provides about 10 grams of protein plus iron and, when set with calcium sulfate, meaningful calcium. 

It takes on whatever flavors you pair it with, which makes weeknight cooking easier. Choose firm or extra-firm for stir-fries and baking and silken for tofu soup. Pressing improves texture. If you watch sodium, check labels on pre-seasoned or baked options.

31. Butternut Squash

Butternut squash is a seasonal favorite and one of the healthiest cheap foods, typically inexpensive in fall and winter, yet available year-round because it stores for months. This fruit disguised as a vegetable is packed with fiber, magnesium and vitamins A and C, all while being low in calories. 

Whether you get creative with butternut squash mac and cheese or keep it classic with a cozy soup, this winter fruit brings both comfort and nourishment.

How To Choose the Healthiest Cheap Foods

Healthy budget staples are easy to spot with just a little commitment on your end. Here are some tips for choosing the healthiest cheap foods at the grocery store.

Plan meals and shop smart:

• Make a meal plan and shopping list, then check your pantry and freezer first.
• Don’t shop hungry — have a small snack to avoid impulse buys.
• Compare unit prices and look for offers you’ll actually use.
• Choose store brands when quality is similar.

Pick healthier budget foods:

• Load up on seasonal produce and choose frozen or tinned fruit and veg without added sugar or salt; pick fruit in water or 100% juice.
• Base meals on affordable staples like oats, brown rice, wholewheat pasta, potatoes, beans, lentils and eggs; canned fish in water is handy.
• Choose no-salt-added or low-sodium products.

Cook once, eat twice:

• Batch-cook simple mains, portion leftovers for lunches and label with the date.
• Freeze extras in meal-size portions; keep nuts in the fridge or freezer for freshness.
• Wash, chop and portion produce for three to four days to speed up weekday meals.

Why Are Unhealthy Foods Cheaper Than Healthy Foods​?

Unhealthy foods often appear cheaper than the healthiest cheap foods because of frequent promotions, prime shelf placement and large-scale production of items with long shelf lives. Prices can also be influenced by subsidies for some commodity ingredients such as refined grains, sugar and oils.

That efficiency makes the price look good on paper, but the real bill can come later, since diets high in ultra-processed foods are associated with higher long-term healthcare costs at a population level. This impact is even stronger in areas with limited access to fresh foods, where junk food often prevails. Additionally, industrial farming and mass packaging leave behind lasting environmental damage that isn’t visible on the receipts.

Stocking up on the healthiest cheap foods is a reliable way to keep both your body and budget in mind. With a little planning, you can fill your plate with nutrient-dense, satisfying meals without overspending. You don’t have to overcomplicate it either; smart choices, a few prep tricks and seeing value in everyday foods — even cabbages — go a long way.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.