It’s not always cheap to eat healthy, but there are countless superfoods you can pack into your weekly shop at bargain prices.
This topic matters to me because after my diabetes diagnosis, I had to rethink my diet, no more sugary treats or carb-heavy meals without balance. But that didn’t mean I had to spend a fortune to eat well.
That’s where these 10 budget-friendly superfoods come in. Each of them costs $2 or less, making them affordable, and better yet, most are easy to incorporate into everyday meals.
Whether you have sliced banana in your porridge every morning, adding kidney beans to your chili nights, or mashed sweet potatoes, these foods can easily become staples in any kitchen.
The best part? These superfoods aren’t just good for your wallet, they’re packed with fiber, protein, essential vitamins, and minerals to support overall health. From heart-healthy omega-3s to immune-boosting vitamin C, this list proves that you don’t need to spend big to eat well.
Lentils ($0.99)
The usual pound bag of dried lentils I buy costs $2.79, but after shopping around, I realized that’s overpriced. You can find smaller bags for much less, and if you go to a wholesaler, you can get a full pound for just $0.99, which is an absolute steal.
Lentils might not be on everyone’s menu, but they should be. They’re one of the best plant-based protein sources out there, packed with fiber to help digestion and keep you feeling full longer. A handful of cooked lentils is more filling than a plateful of pasta or potatoes, making them a great option for hungry households.
They’re also loaded with iron and folate, which help maintain energy levels. something I appreciate more as I get older. If you’re looking for cheap, nutritious, and filling food, lentils deserve a spot in your pantry.
Red Cabbage ($2)
I’ve never really paid attention to the price of red cabbage. probably because I love it shredded as a burger topping. But after looking closer, I noticed the price can be a bit steep compared to other veggies on this list. That said, if you shop around, you can find red cabbage for under $2, especially at local markets.
As a superfood, red cabbage is a powerhouse. It’s packed with vitamins C and K, which help boost the immune system and strengthen bones. It’s also rich in antioxidants, which protect cells from damage and may help lower the risk of chronic diseases.
If you’re willing to shop smart, red cabbage is a great addition to your pantry (and diet). It’s nutritious, versatile, and adds a nice crunch and color to meals. Plus, it lasts a long time in the fridge, making it a budget-friendly winner.
You can also pick up regular cabbage for a fraction of the price, and it packs in fantastic vitamins and nutrients. So if you don’t want red cabbage, consider the other cabbages you can find for well under $2.
Bananas ($0.55)
Bananas are one of the cheapest and easiest superfoods to add to your diet. At around $0.55 per pound, a single banana costs roughly $0.10, making it a no-brainer. Especially considering the nutrient-packed snack that it is. Not only that, but they’re naturally sweet, easy to digest, and great for eating on the move.
Bananas are rich in potassium, a mineral that helps keep blood pressure in check. It also supports muscle function and keeps your heart healthy. They’re also packed with vitamin B6, which helps your body turn food into energy and supports brain health.
I have a banana every morning, sliced into my porridge. It adds natural sweetness, a good texture, and a boost of energy to start the day. Whether eaten alone, blended into a smoothie, or paired with peanut butter for a quick snack, bananas are a budget-friendly superfood that deserves a spot in your kitchen.
Canned Tuna ($0.99 per can)
Once upon a time, a tuna sandwich was a favorite of mine. Over the years, another go-to meal in my house was canned tuna mixed with pasta, mayo, and sweetcorn. It was cheap, easy, and something the whole family enjoyed.
At just $0.99 for a 5-ounce can, canned tuna is still one of the most affordable protein sources you can buy. The reason it should be a superfood staple in your pantry is because it’s packed with protein. This helps keep muscles strong and keeps you feeling full longer.
However, one of the biggest health benefits comes from its omega-3 fatty acids. These healthy fats support brain function, reduce inflammation, and potentially help keep your heart in good shape. Since heart health is something I take more seriously these days, getting enough omega-3s is a big plus (although, my new favorite is grilled mackerel).
Carrots ($0.77 per pound)
Carrots are one of the cheapest and healthiest vegetables you can buy, costing around $0.77 per pound. They’re packed with beta-carotene, which the body converts into vitamin A. This is essential for your vision, your immune system, and even helps your skin. On top of that, carrots are full of fiber, which helps digestion and keeps you feeling full.
However, if carrots are on your menu, don’t boil them into mush. Overcooking them can strip away the nutrients, leaving you with little more than soft, flavorless veg. Instead, try cutting them into batons or sticks and pairing them with a dip like hummus. Raw or lightly cooked, they keep their crunch and their goodness.
One of the most delicious things I’ve ever made with carrots is curried carrot soup. If you’ve never tried it, find a recipe and give it a shot. It’s warming, flavorful, and packed with goodness.
Brown Rice ($2 per pound)
Brown rice, like lentils, is more about what you put with it than the ingredient itself. And that’s exactly where rice excels. It’s the perfect base for burritos, chili, curry, stir-fries, and a million other meals. If you’ve never had crispy fried chicken with spicy brown rice, you’re seriously missing out.
What makes brown rice a superfood is that it’s a whole grain, meaning it keeps the fiber, vitamins, and minerals that white rice loses during processing. It’s packed with magnesium, phosphorus, and selenium, essential minerals that support bone health, energy production, and your immune system.
At around $2 per pound, brown rice is a cheap and nutritious way to bulk up meals while still getting important nutrients. Plus, it lasts for months in the pantry, making it a great choice for any budget-conscious household.
Read More: The 10 Best Foods to Support Healthy Aging After 50
Apples ($1.62 per pound)
Apples are getting more expensive, but at roughly $1.62 per pound, they still squeeze in under the $2 mark. Apples are delicious and versatile, perfect for everything from salads, pies, and crumbles to a quick, no-fuss snack.
What makes apples a superfood? First, they’re packed with fiber, which helps digestion and keeps you feeling full longer. They also contain vitamin C, which supports the immune system and helps your body recover. Plus, apples have antioxidants, which may help lower the risk of chronic diseases like heart disease and diabetes.
Whether you eat them fresh, bake them into a dessert, or slice them into a salad, apples are a nutrient-rich, budget-friendly fruit that deserves a spot on your shopping list.
Sweet Potatoes ($1.05 per pound)
Sweet potatoes topped with melted marshmallows was one of my all-time favorite Thanksgiving dishes, or at least, it was before my diabetes diagnosis. These days, I skip the sugary toppings and just enjoy the delicious natural sweetness of the potato itself. At $1.05 per pound, they’re affordable, nutritious, and pack in some serious health benefits.
Sweet potatoes are loaded with beta-carotene, a powerful antioxidant that the body converts into vitamin A. This helps with eye health, immune support, and skin repair. Sweet potatoes are also high in fiber, which keeps digestion running smoothly and helps stabilize blood sugar levels, something I pay much more attention to these days.
Baked, mashed, roasted, or even air-fried, sweet potatoes are versatile, delicious, and packed with goodness. They bring a natural sweetness to meals while still being a healthy, budget-friendly option.
Broccoli ($1.92 per pound)
If you’re buying organic broccoli, expect to pay close to $2 per pound. But if you’re not fussed about organic, you can often find regular broccoli for less than $1, making it one of the best budget-friendly superfoods out there. No matter which you choose, broccoli is packed with nutrients and well worth adding to your meals.
Broccoli is rich in vitamin C, which helps boost the immune system, support collagen production for healthy skin, and speed up healing. It’s also high in vitamin K, which is essential for blood clotting and bone health, something that becomes even more important as we get older.
Broccoli is easy to cook and super versatile. Steam it, roast it, stir-fry it, or even eat it raw with a dip (I’ve not done this, but I’ve seen people recommend it). However you prepare it, you’re getting a nutrient powerhouse for an unbeatable price.
Related: 9 Tips to Stretch Your Food Budget
Canned Beans (Under $1 per can)
One of my favorite dishes is chili, and since my wife encourages (forces) vegetarian days during the week, we often make a five-bean chili. Canned beans, especially kidney beans, are always in the mix. Here’s the thing: one can of kidney beans is packed with protein and fiber, making it one of the best budget-friendly superfoods you can buy.
So why are protein and fiber so important, especially as we get older? Protein helps maintain muscle mass, which naturally declines with age. It also supports bone health and energy levels, keeping you strong and active. Fiber, on the other hand, is essential for digestion, heart health, and blood sugar control, all things that become more important later in life.
Kidney beans are also loaded with antioxidants, iron, and potassium, making them a nutrient explosion. Whether in chili, stew, salad, or a burrito, canned beans are an affordable, convenient, and nutritious pantry staple that everyone should have on hand.