Healthy Foods Under $1 Per Serving

close up of hands eating fruit in a mason jar with fork

Eating healthy on a budget might seem difficult, but it can be done. Being creative can help you stick to your budget and enjoy eating nutritious and affordable foods.

Stock up on these healthy foods and include them in your weekly menu planning. Each of them costs less than $1 per serving. 

Apples (raw with skin)

  • Great for: Snacks, green salads, main dish salads and fruit salads
  • What's a serving? 1 large
  • Nutrition info per serving: About 116 calories, 5.5 g dietary fiber, 17% Daily Value for vitamin C, 7% Daily Value for potassium

Bananas

  • Great for: Snacks and fruit salads, yogurt parfaits and smoothies
  • What's a serving? 1 large
  • Nutrition info per serving: 121 calories, 3.5 g dietary fiber, 14% Daily Value for potassium (487 mg), 20% Daily Value for vitamin C

Baby Carrots (raw)

  • Great for: Snacks, casseroles, stews, veggie platters and side dishes
  • What's a serving? eight to 10
  • Nutrition info per serving: About 30 calories, 2.5 g dietary fiber, 234% Daily Value for vitamin A

Homemade or Canned Beans

  • Great for: Green salads, casseroles, stews, hummus and chili. Look for no-salt-added or reduced-sodium options, such as kidney beans, black beans, pinto, garbanzo beans and more.
  • What's a serving? 1/2 cup
  • Nutrition info per serving (for canned kidney beans): About 105 calories, 7 g protein, 7 g dietary fiber, 8% Daily Value for iron, 9% Daily Value for potassium

Fresh or Canned Tomatoes (packed in their own juice, no salt added)

  • Great for: Italian and Mexican recipes, chili, stew and casseroles.
  • What's a serving? 1/2 cup
  • Nutrition info per serving (for canned tomatoes): About 20 calories, 1 g dietary fiber, 6% Daily Value for potassium, 19% Daily Value of vitamin C

Oranges  

  • Great for: Snacks, green salads and fruit salads
  • What's a serving? 1 large or extra large
  • Nutrition info per serving: About 70 calories, 3 g dietary fiber, 138% Daily Value for vitamin C, 7% Daily Value for potassium

Pears (raw with skin)

  • Great for: Snacks, with low-fat cheese, green salads and fruit salads
  • What's a serving? 1 large
  • Nutrition info per serving: About 133 calories, 7 g dietary fiber, 16% Daily Value for vitamin C, 8% Daily Value for potassium 

Lentils (cooked)

  • Great for: Soups and stews, cold bean salads and casseroles
  • What's a serving? 1/2 cup cooked
  • Nutrition info per serving: 115 calories, 9 g protein, 8 g dietary fiber, 18% Daily Value for iron, 10% Daily Value for potassium

Pearled Barley (cooked)

  • Great for: Soups and stews, cold salads and casseroles
  • What's a serving? 1/2 cup cooked
  • Nutrition info per serving: 97 calories, 3 g dietary fiber, 6% Daily Value for iron

Yogurt (plain low fat or fat free)

  • Great for: Smoothies, yogurt parfait, dips and dressings
  • What's a serving? 6 ounces
  • Nutrition info per serving: 95 calories, 10 g protein, 34% Daily Value for calcium, 12% Daily Value for potassium

Eggs

  • Great for: Omelets, frittatas, salads
  • What’s a serving? 1 large
  • Nutrition info per serving: 63 calories, 4 g fat, 164 mg cholesterol, 6 g protein

Broccoli

  • Great for: In salads, mixed in brown rice or whole-wheat pasta dishes 
  • What’s a serving? 1 cup raw or 1/2 cup cooked
  • Nutrition info per serving (1 cup chopped raw broccoli): 31 calories, 0 g fat, 0 mg cholesterol, 11% Daily Value for vitamin A, 135% Daily Value for vitamin C

Sweet Potato (cooked with skin)

  • Great for: Side dishes (baked, mashed, steamed)
  • What’s a serving? 1 medium
  • Nutrition info per serving: 103 calories, 0 g fat, 0 mg cholesterol, 4 g dietary fiber, 438% Daily Value for vitamin A, 37% Daily Value for vitamin C

Brown Rice (cooked)

  • Great for: Stir-fry, side dish with veggies
  • What’s a serving? 1/2 cup cooked
  • Nutrition info per serving: 108 calories, 0 mg cholesterol, 2 g dietary fiber

Green Peas (frozen, cooked)

  • Great: Mixed into brown rice or whole-wheat pasta dishes
  • What’s a serving? 1/2 cup cooked
  • Nutrition info per serving (cooked): 62 calories, 0 mg cholesterol, 4 g dietary fiber, 4 g protein, 13% Daily Value for vitamin C, 34% Daily Value for vitamin A, 7% Daily Value for iron

Fat-Free Milk

  • Great for: Cereal or oatmeal, drinking at meals
  • What’s a serving? 1 cup
  • Nutrition info per serving: 83 calories, 8 g protein, 30% Daily Value for calcium, 11% Daily Value for potassium

Regular Oatmeal (plain, not instant)

  • Great for: Hot oatmeal, breakfast, baking
  • What’s a serving? 1/2 cup cooked
  • Nutrition info per serving: 83 calories, 0 mg cholesterol, 2 g dietary fiber 

Spinach (raw)

  • Great for: Tossed salads, steamed as a side dish
  • What’s a serving? 1 cup raw or 1/2 cup cooked
  • Nutrition info per serving (1 cup raw): 7 calories, 0 mg cholesterol, 1 g dietary fiber, 56% Daily Value of vitamin A, 14% Daily Value for vitamin C, 5% Daily Value of iron, 5% Daily Value for potassium

Frozen Mixed Vegetables

  • Great for: Side dish, soups/stews
  • What’s a serving? 1/2 cup cooked
  • Nutrition info per serving: 59 calories; 4 g dietary fiber, 78% Daily Value for vitamin A, 5% Daily Value for vitamin C, 4% Daily Value for potassium

Frozen Corn on the Cob

  • Great for: Side dish, cold salads
  • What’s a serving? 1 medium
  • Nutrition info per serving: 59 calories, 2 g dietary fiber, 5% Daily Value for potassium

Lipton

Nationally Supported by

Lipton

Egg Nutrition Center

Nationally Supported by

Egg Nutrition Center

Eggland's Best

Nationally Supported by

Eggland's Best