Healthy eating doesn’t have to mean spending a fortune. In fact, some of the most nutrient-packed foods are surprisingly affordable — often costing less than £1 per serving.
Whether you’re trying to eat better on a budget or simply make smarter choices, these 14 nutrient-dense foods prove that healthy doesn’t have to be expensive.
1. Oats
A classic breakfast staple — high in fibre, protein, and slow-release carbs.
Oats help regulate blood sugar, lower cholesterol, and keep you full for hours.
💡 Try making overnight oats with fruit and yogurt for a cheap, healthy meal.
2. Eggs
Eggs are one of the best all-round foods — rich in protein, vitamin D, B12, and choline.
They’re perfect boiled, scrambled, or baked into healthy muffins.
A dozen eggs usually cost under £2, making each one about 15–20p.
3. Frozen Vegetables
Frozen veg often contains more nutrients than fresh, since it’s frozen at peak freshness.
Broccoli, spinach, peas, and carrots are excellent sources of vitamins A, C, and K — and often cost under £1 a bag.
4. Canned Beans
Lentils, kidney beans, and chickpeas are full of plant-based protein and fibre.
Add them to soups, salads, or curries.
Most tins cost around 60–80p — and they’re a great meat alternative.
5. Bananas
Bananas are rich in potassium, vitamin B6, and fibre, making them perfect for energy and digestion.
They’re often under 30p each and make a great snack or smoothie base.
6. Carrots
Crunchy, colourful, and full of beta-carotene (vitamin A) for eye health.
A 1kg bag often costs less than £1, and they last for weeks in the fridge.
7. Brown Rice
Whole grains like brown rice are loaded with complex carbs, magnesium, and antioxidants.
They keep you full longer than white rice and support steady energy throughout the day.
8. Tinned Fish (Sardines or Mackerel)
A budget superfood — packed with omega-3 fatty acids, calcium, and vitamin D.
Choose fish in water or olive oil. Most tins are under £1, and they’re great on toast or in salads.
9. Apples
Affordable, portable, and full of vitamin C and fibre.
Eating one a day truly does support your heart and gut health.
Buy them loose or in multipacks for extra savings.
10. Potatoes
Potatoes often get a bad rap, but they’re loaded with vitamin C, potassium, and resistant starch.
Boiled or baked (not fried!), they’re filling and versatile.
A 2.5kg bag often costs less than £2, or around 30–40p per portion.
11. Greek Yogurt
High in protein, calcium, and probiotics, Greek yogurt is a great snack or breakfast base.
Look for supermarket own-brand tubs — often under £1 — and add fruit or oats for a nutritious meal.
12. Spinach
Packed with iron, magnesium, and folate, spinach supports energy, blood health, and bone strength.
Choose frozen spinach for the best value — usually under £1 per bag.
13. Cabbage
A humble superfood full of vitamin K, fibre, and antioxidants.
Great in stir-fries, soups, or coleslaw.
Cabbage keeps well and costs about 70–90p per head.
14. Peanut Butter
A spoonful of peanut butter gives you healthy fats, protein, and magnesium.
Choose 100% peanuts (no added sugar or palm oil).
A jar often costs under £1, and a little goes a long way.
💡 Bonus Tip: Buy Smart, Waste Less
-
Choose own-brand options — often identical in quality.
-
Store food properly to extend shelf life.
-
Use apps like Too Good To Go or Olio to grab surplus groceries cheaply.
🧡 Final Thoughts
Eating well doesn’t mean eating fancy. With a bit of planning, you can nourish your body with real, affordable food that supports long-term health — without breaking the bank.
Next time you shop, fill your basket with these everyday, budget-friendly superfoods and enjoy nutritious meals for less.