23 Healthy Foods, Snacks and Drinks All Under $1

By: Cindy G Castillo

I’ve heard an excuse more than once from women who are trying to eat  healthier on why it’s so hard for them to choose healthier foods. 

“It’s so expensive.”

Well, this week I’ve taken on the task to tackle the myth and find power house foods all under $1.00. And as a bonus, I have included drinks as well. 

So no excuses, take advantage of these budget-friendly options and give your body the nutrients it craves!

1. Eggs – $0.19 per egg, about $2 per dozen 

No doubt eggs are a great source of protein. However they are also quick, delicious, and make for a filling breakfast. 

2. Black beans, $0.30 cents per ½ cup serving, about $1 per can 

These unassuming beans pack a ton of fiber and have a solid amount of calcium, fiber, potassium, and folic acid. Tip: Buy the dry beans for an even better nutritious and money deal — boiling beans at home may preserve more of their cancer-fighting antioxidants. 

3. Almonds, $0.60 for a 1oz serving (20-25 nuts), about $5 per 8oz bag 

Almonds are filled with fiber, and are scientifically proven to reduce the risk of diabetes and decrease body weight. Munch on ’em during the day, or add to a bowl of cereal or oatmeal for extra healthy fats and protein. Salted almonds, however, do not count.

4. Oats, $0.13 per serving, about $1 per pound (in bulk) 

Oats are high on fiber, low in fat, and may even help lower cholesterol . What’s not to love? Enjoy a bowl of oatmeal on a chilly night, substitute for flour in cookies, or even use as breadcrumbs.

5. Canned tuna, $0.75 cents, about $1.50 per can 

Not only is tuna fish cheap, but it’s an easy way to get Omega-3’s. Mix with Greek yogurt and chopped veggies for a healthier tuna salad.

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6. Yogurt, about $1 per 6 oz cup 

Skip the bagel and pick up a quick treat that’s filled with protein and calcium. Enjoy for breakfast with some granola, or as a post-workout snack. A tip for yogurt, however, be careful with choosing yogurts loaded with extra sugars, and remember that low-fat varieties will be lower in calories. 

7. Cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz container 

This clumpy, mild cheese is surprisingly high in protein, and tastes great in both sweet and savory dishes. Like yogurt and most other dairy products, cottage cheese typically comes in full-fat, low-fat, and fat-free varieties — choose whichever fits best into your diet. 

8. Grapes, $0.75 per 1 cup serving, about $1.50 per pound 

These sweet little treats are high in antioxidants, which may help reduce cholesterol. They’re a perfect snack when that sweet tooth rolls in; freeze them for a fresh alternative for popsicles!

9. Apples, about $0.50 to $0.75 per apple (depending on variety) 

It’ll keep the doctor away, so grab this superfood for a serving of vitamin C and cancer-fighting antioxidants. Snack with almond butter or add to a sandwich.

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10. Bananas, $0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch 

It’s time to go bananas for… bananas. Filled with fiber and potassium, these 100-calorie “snack-packs” may even help with that occasional hangover. (Who knew!)

11. Cantaloupe, $0.50 per ½ cup serving, about $3 per small melon 

Filled with antioxidants and vitamin C, cantaloupe is cheap and makes a perfect spring or summer treat! Feeling creative? Freeze chunks of this sweet fruit for an extra-special warm weather snack.

12. Oranges, $0.50 each, about $1 per pound (in family-sized pack) 

Oranges aren’t just about their vitamin C. This citrus fruit is also filled with fiber, folate, and potassium. Skip the glass and go with the whole fruit to surpass the excess sugar and get a healthy dose of antioxidants.

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13. Garlic, about $0.30 per bulb 

Yes, you might relate garlic with bad breath – we all do. BUT, garlic has some smarty-pants benefits, helping enhance memory. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s . 

14. Canned pumpkin, $0.75 per ½ cup serving, about $2.50 per 15oz can 

Right in time for fall! No need to go pickin’ to reap the benefits of the pumpkin patch. A pumpkin’s orange color is thanks to carotenoids, a plant pigment with powerful antioxidant properties . Head to the kitchen and whip up some pumpkin pasta sauce or even pumpkin hummus.

15. Sweet potatoes, $0.50 each, about $1 per pound 

The white ones may be a dangerfood, but this time around, the sweet stuff is the way to go. It tips the scale with its high levels of vitamin A , contains beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep that skin silky smooth.

16. Broccoli, $0.50 per ½ cup serving, $2 per bunch 

Need another reason to go green? Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease .

17. Beets, $0.35 each, about $1 per pound 

These purple gems are filled with betalains, which may help prevent cancer and other degenerative diseases  . They are also packed with folate, fiber, and vitamins galore, making them one of the best health bargains around. Chop ’em, roast ’em, or add to a berry smoothie!

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18. Spinach, $0.50 per cup (raw), about $2 per bunch 

Popeye loves these and so should you! They’re nutrient dense with vitamin A, K, and calcium. Try sautéing them with mushrooms or subbing for iceberg in the next lunchtime salad. 

19. Carrots, $0.50 each, about $2 per pound 

Those rabbits are on to something. Carrots provide a nutritious crunch with their fill of vitamin A . They’re perfect for dipping into hummus, or taste great roasted with other root veggies and a drizzle of olive oil.

20. Whole-grain pasta, $0.37 cents per ½ cup serving, about $3 per box 

Emphasis on the “whole-grain” part. The whole wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower risk of heart disease . Enjoy its nutty flavor with stir-fried veggies and hearty marinara sauce.

21. Brown rice, $0.18 per ¼ cup serving, about $2 per pound 

Choose brown rice over white. The whole-grain version is full o’ fiber and may cut the risk of diabetes .

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22. Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernels  

Snack attack? Pick a low-calorie snack that’s also a good source of fiber. Pop kernels in the kitchen and add spices. 

23. Quinoa, $0.60 per ¼ cup serving, about $4 per box 

It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own .

And let’s not forget the drinks!

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Coffee, $0.40 per 16 oz cup (brewed), about $10 per pound 

Not only will coffee boost your morning, but it also contains antioxidants to protect the heart, and it is a great pre-workout fuel to help increase endurance. 

Tea, $0.10 per tea bag, about $5 a box (varies based on type) 

The benefits from drinking tea are countless, ranging from their antioxidant powers to helping maintain a healthy weight. Tip: remember not to go overboard with sugar!

Water! (c’mon, it’s pretty much FREE!)

Water keeps us hydrated, flushes out toxins in the body, and helps when trying to lose a few pesky pounds .

For more tips on health and nutrition, visit Laura Schwecherl’s blog on everything health and fitness here.