With persistent inflation keeping grocery prices high, many turn to budget-friendly foods to feed their families.[1] Unfortunately, many popular low-cost foods tend to be highly processed and may offer limited nutritional value.[2] The good news is that you can still find wholesome, affordable options.
In this guide, we’ve compiled 20 budget-friendly superfoods that you can incorporate into your meal plans. These nutrient-dense foods are widely available and usable in multiple recipes, and above all, can help support your overall health without breaking the bank.
Budget superfoods
Our budget superfood picks are enriching, immune-boosting foods that may enhance physical and mental well-being. Packed with nutrients, their affordability makes them perfect for tight grocery budgets.
1. Bagged spinach
Spinach is a leafy green vegetable and budget-friendly superfood that works in several recipes. Use it in sandwiches, salads, wraps, soups, smoothies, egg dishes and casseroles or enjoy it sautéed.
No matter how you eat this vegetable, you’ll get a variety of nutrients and minerals, such as calcium, magnesium, potassium, iron, and Vitamins A, C, and K.[3]
2. Broccoli
Hate it or love it, broccoli remains a nutrient powerhouse, offering fiber, calcium, potassium, iron[4], and vitamins A, C, and K in each serving.[5] Studies also show that this superfood contains bio-active plant compounds known to have antioxidant, anti-inflammatory and anticancer effects.[6]
You can enjoy it roasted, sautéed, or steamed, and it’ll be tasty — as long as you don’t overcook it. Raw broccoli florets are also a great addition to any veggie plate served with hummus or yogurt-based dip. It’s also generally inexpensive, making it a low-cost option for elevating each meal’s nutritional value.
3. Russet potatoes
If you want a versatile superfood on a budget, russet potatoes can be a go-to. Whether mashed, baked, or fried, they make meals more filling and provide diverse nutrients. You get the electrolyte potassium which plays a role in supporting normal muscle, nerve and heart function, , and iron, which is essential for making hemoglobin, a protein in red blood cells..[7] Russet potatoes also contain vitamin B6 and C, which contribute to immune function and support brain health. [8]
4. Sweet potatoes
Do you have a sweet tooth? If so, you might want to make room for this budget-friendly superfood on your menu. Unlike other potatoes, sweet potatoes have a natural sweetness that shines in pies, puddings, and other desserts. It also makes great savory dishes like fries, curries, and stuffed and baked sweet potatoes.
Besides being tasty, sweet potatoes are rich in fiber, vitamins A and C, potassium, and antioxidants. These nutrients support eye health, immunity, and digestion.[9]
5. Carrots
Enjoy this superfood by itself as a nutritious crunchy snack, or add it to stir-fries, salads, soups, and other dishes for color and vitamins A and C. Carrots also contain biotin, a B vitamin that plays a role in supporting healthy skin, hair, and nails.[10]
6. Kale
You can use kale in many of the same ways as spinach, such as in salads, soups, smoothies and casseroles. While spinach has a softer, smoother texture and a milder flavor, kale has a firmer texture and has some bitter flavor notes. However, choose kale over spinach when you want the leafy green with more fiber and vitamins K and C.[11]
7. Oranges
Add oranges to your budget superfood selection because they’re vitamin C bombs. The fruit’s high vitamin C content supports immune health, collagen production, and overall vitality. Other nutrients and minerals you can get from oranges include potassium and vitamins B1 (thiamine) and B9 (folate).[12]
8. Tomatoes
Tomatoes are an excellent superfood on a budget, whether fresh, dried, or canned. While canned tomatoes are often more affordable than fresh ones, consider choosing low-sodium, BPA-free options when available.
Nutrients from tomatoes include potassium and vitamins B9 (folate), C, and K.[13] It also contains lycopene, an antioxidant. Some studies have found that higher blood levels of lycopene are associated with a reduced risk of certain chronic conditions, including heart disease and some types of cancer.t.[14]
9. Cabbage
Green cabbage is among the most budget-friendly superfoods. It’s also highly versatile, starring in salads, sandwiches, soups, wraps, casseroles and other recipes. Some of its most desirable nutrients include potassium, vitamins C,B6 and vitamin K.[15]
10. Lentils
Being vegan or vegetarian doesn’t have to be expensive, thanks to budget superfoods like lentils. It’s an excellent meat substitute in tacos and plant-based burgers because it’s high in protein and iron.[16] Lentils are also low in fat and rich in fiber, folate, and antioxidants.[17]
11. Almonds
Another budget-friendly superfood worth adding to your menu is almonds. They make a tasty snack and offer valuable nutrients like protein, healthy fats, and fiber to keep you full longer.[18] You can also enjoy almond butter as a spread on toast or sprinkle chopped or sliced almonds on salads and other dishes for added texture and flavor.
12. Apples
“An apple a day keeps the doctor away” is more proverb than fact, but this tasty fruit can still contribute to good health. Its vitamins, fiber, and antioxidants can support immune health and digestion.[19] ). More research is needed, but some studies have suggested that regularly eating apples may be associated with a lower risk of certain chronic conditions, such as lung cancer, type 2 diabetes, and heart disease—potentially due to their effects on blood pressure and cholesterol levels. [20]
13. Oats
Oats are one of the best budget whole grains and superfoods for all ages. It’s affordable, widely available, nutrient-packed, and easily customized into sweet or savory dishes. People enjoy it hot as oatmeal, cold in overnight oats or in granola. Oats are also added to bakery items like cookies and breads and are used as an extender to meat dishes like meatloaf. While oats are best known for its high soluble fiber content, it’s also a great source of vitamins and minerals including iron, magnesium, zinc, plus bio-active plant compounds.[21]
14. Bananas
Bananas are cheap, tasty, and great for an energy boost. They are also high in potassium, which is essential for maintaining heart health, muscle function, and proper hydration.[22] Enjoy bananas alone, in smoothies, or sliced on your oatmeal or plain yogurt to sweeten and enrich it.
15. Tuna
While fresh tuna can be pricey, tuna in pouches or cans definitely make the list of superfoods on a budget. Packaged tuna is often more affordable due to its longer shelf life and the efficiencies of processing and packaging. But even though processed tuna is more affordable, it’s still a nutrition powerhouse, packed with loads of protein and omega-3 fatty acids. Diets rich in omega-3 fatty acids may help support cardiac health and brain function.[23]
16. Peanut butter
You can enjoy this protein-rich, budget-friendly superfood as a spread, dip for fruits or veggies, or sauce base for stir-fries. You could also just grab a spoon and enjoy peanut butter by itself or stir it into oatmeal, yogurt or chia pudding.
Peanut butter can be a more nutritious option when it’s natural or unsweetened, with minimal added sugars and oils. Besides protein, peanut butter offers healthy fats, fiber, and a host of vitamins and minerals helpful for heart health, diabetes, and digestion.[24]
17. Cantaloupe
Save some of your budget for the humble cantaloupe, a nutrient-dense fruit containing antioxidants, vitamins, fiber, and minerals like potassium and magnesium. It also provides carotenoids, which are antioxidants that may support eye health and are being studied for their potential role in reducing the risk of age-related cataracts ..[25] Enjoy fresh cantaloupes by themselves, on a charcuterie board, or mixed into fruit salads and smoothies.
18. Kiwi
Kiwi offers even more vitamin C than oranges. Its fiber and prebiotics content aid gut health, while its potassium content helps support your heart, kidneys, and muscles. This sweet, juicy fruit also offers antioxidants and vitamins E and K for stronger bones and immune systems.[26] Snack on a sweet, ripe kiwi by itself or mix it into yogurt or chia pudding, or slice a tart, unripe one over your salad.
19. Edamame
Edamame is an affordable source of plant omega-3 fatty acids that help boost brain and heart health. It’s also loaded with plant-based protein and fiber.[27] You can boil, steam, or microwave edamame (shelled or in pods) to enjoy it as a snack or mix shelled edamame into stir-fries, salads, casseroles and other dishes. Shelled edamame works well in hummus as a replacement for chickpeas and in casseroles as a replacement for peas.
20. Beans
Beans have been sustaining lives for centuries by providing the masses with an affordable and lasting plant protein source. Besides protein, beans offer the B vitamin folate, essential for red blood cell production and fiber for improved digestion.[28] Beans also add assorted antioxidants. Beans are impressively versatile, starring in recipes for burritos and enchiladas, chili, plant-based burgers, stews, salads, bean dip, hummus and more.
Tips for buying superfoods on a budget
As you can see from our list, buying superfoods on a budget is doable. It just takes a bit of planning. Use these tips to make the most of your grocery budget:
- Buy seasonally: Fruits and vegetables, like tomatoes, are typically cheaper when in season. So, research your favorite superfoods to discover when they’re in season and shop then.
- Shop the sales: Many grocery stores offer foods at heavily discounted prices during sales.
- Meal planning: Planning the meals you’ll eat for the week saves money by letting you bulk shop for everything you need in one trip.
- Bulk shop: Buying proteins, whole grains, fruits, and vegetables in bulk saves money by reducing the price per unit.
- Buy whole: With whole foods, you’re buying raw ingredients and avoiding the extra charge for having them pre-packaged or already prepared.
- Shop our own brands: Many of the superfoods listed above are available in our store brands at lower prices.
Use Sincerely HealthTM to earn points when buying proteins, whole grains, and other groceries. You can redeem these points as grocery discounts to save even more money.
Preparing budget-friendly superfoods
Eating nutrient-rich meals is one of the secrets to longevity and better health. Fortunately, eating such meals doesn’t have to cost more than you can afford. By incorporating budget-friendly superfoods into your diet, your body can get more of the nutrients it needs to perform optimally.
Experiment with the budget superfoods from our list to find your favorites and discover new recipes. And if you want to get these superfoods at even lower prices, create a Sincerely Health account today. With our grocery app, you can find grocery deals, earn points for shopping and reaching health goals, and redeem points as discounts.
Frequently asked questions
How do you eat healthy on a tight budget?
Prioritize buying nutrient-dense foods and plan meals to include these superfoods. Several budget-friendly superfoods are available, and you can stretch your funds further by buying them in bulk or at discounted prices.
What are affordable healthy foods?
Affordable healthy foods provide the nutrients our bodies need to perform optimally without breaking the bank. Examples of such budget superfoods include spinach, potatoes, beans, edamame, broccoli, oatmeal, kale, green cabbage, and canned tuna.
What are the benefits of eating superfoods?
Superfoods are often described as nutrient-dense, meaning they provide a high concentration of vitamins and minerals relative to their calorie content. Including more of these foods as part of a balanced diet may support digestion, cognitive function, immune health, cardiovascular wellness, and overall physical and mental performance.
Sources
[1] U.S. Department of Agriculture. Food Price Outlook, 2024 and 2025. Last reviewed January 2025. https://www.ers.usda.gov/data-products/food-price-outlook/summary-findings/
[2] Auguste Escoffier School of Culinary Arts. The True Costs of Processed Foods: Your Health, Your Planet. Last reviewed August 18, 2021. https://www.escoffier.edu/blog/world-food-drink/true-costs-processed-foods-health-planet/
[3] University of Arkansas Division of Agriculture. Could Spinach Be the Superfood Your Diet is Missing. https://www.uaex.uada.edu/counties/miller/news/fcs/fruits-veggies/could-spinach-be-the-superfood-your-diet-is-missing.aspx
[4] University of Arkansas Division of Agriculture. Could Spinach Be the Superfood Your Diet is Missing. https://www.uaex.uada.edu/counties/miller/news/fcs/fruits-veggies/could-spinach-be-the-superfood-your-diet-is-missing.aspx
[5] National Library of Medicine. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Last reviewed July 7, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10376324/
[6] National Library of Medicine. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Last reviewed July 7, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10376324/
[7] UC Davis Health. Potato Health Benefits and Why You Should Eat More Spuds. Last reviewed May 18, 2022. https://health.ucdavis.edu/blog/good-food/potato-health-benefits-and-why-you-should-eat-more-spuds/2022/05
[8] National Institutes of Health. Vitamin B 6, Fact Sheet for Health Professionals. Last reviewed June 16, 2023. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/?uid=bd05fc9162499s16
[9] UC Davis Health. Potato Health Benefits and Why You Should Eat More Spuds. Last reviewed May 18, 2022. https://health.ucdavis.edu/blog/good-food/potato-health-benefits-and-why-you-should-eat-more-spuds/2022/05 [EM16]
[10] National Institutes of Health. Biotin Fact Sheet for Consumers. Last Reviewed January 15, 2021. https://ods.od.nih.gov/pdf/factsheets/biotin-Consumer.pdf
[11] Cleveland Clinic. Kale vs. Spinach: Which Is Heart-Healthier? Last reviewed November 12, 2020. https://health.clevelandclinic.org/kale-vs-spinach-which-is-heart-healthier
[12] FAO Food and Nutrition Division. Nutritional and Health Benefits of Citrus Fruits. https://www.fao.org/4/x2650t/x2650t03.htm
[13] Cleveland Clinic. What Are the Health Benefits of Tomatoes? Last reviewed July 26, 2023. https://health.clevelandclinic.org/benefits-of-tomatoes
[14] Cleveland Clinic. What Are the Health Benefits of Tomatoes? Last reviewed July 26, 2023. https://health.clevelandclinic.org/benefits-of-tomatoes [EM17]
[15] Cleveland Clinic. 8 Health Benefits of Cabbage. Last reviewed September 2, 2022. https://health.clevelandclinic.org/benefits-of-cabbage
[16] National Library of Medicine. Health-Promoting Benefits of Lentils: Anti-Inflammatory and Anti-Microbial Effects. Last reviewed March 5, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC10945126/
[17] National Library of Medicine. Health-Promoting Benefits of Lentils: Anti-Inflammatory and Anti-Microbial Effects. Last reviewed March 5, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC10945126/
[18] Cleveland Clinic. 4 Reasons Why Almonds Are Good for You. Last reviewed May 12, 2023. https://health.clevelandclinic.org/benefits-of-almonds
[19] Cleveland Clinic. 7 Reasons Why Apples Are Good for You. Last Reviewed August 7, 2023. https://health.clevelandclinic.org/benefits-of-apples
[20] Cleveland Clinic. 7 Reasons Why Apples Are Good for You. Last Reviewed August 7, 2023. https://health.clevelandclinic.org/benefits-of-apples
[21] National Library of Medicine. Bioactive Components in Oat and Barley Grain as a Promising Breeding Trend for Functional Food Production. Last reviewed April 14, 2021. https://pmc.ncbi.nlm.nih.gov/articles/PMC8069901/
[22] Cleveland Clinic. 5 Health Benefits of Bananas. Last reviewed February 20, 2023. https://health.clevelandclinic.org/benefits-of-bananas
[23] Cleveland Clinic. Omega-3 Fatty Acids. Last reviewed November 17, 2022. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
[24] Denver Health Medical Plan. The Healthy Perks of Peanut Butter. https://www.denverhealthmedicalplan.org/blog/healthy-perks-peanut-butter
[25] National Library of Medicine. Dietary vitamin and carotenoid intake and risk of age-related cataract, Last reviewed January 1, 2019. https://pubmed.ncbi.nlm.nih.gov/30624584
[26] Cleveland Clinic. 6 Health Benefits of Kiwifruit. Last reviewed February 1, 2023. https://health.clevelandclinic.org/kiwi-benefits
[27] U.S. Soy. What Is Edamame? Edamame Nutrition and More. Last reviewed February 26, 2024. https://ussoy.org/what-is-edamame-edamame-nutrition-and-more/
[28] North Dakota State University. All About Beans Nutrition, Health Benefits, Preparation and Use in Menus. Last reviewed February 2024. https://www.ndsu.edu/agriculture/extension/publications/all-about-beans-nutrition-health-benefits-preparation-and-use-menus
