12 Cheap Superfoods That Boost Your Health (Without Breaking the Bank)

This list features nutrient-packed, everyday foods that are easy to use in meals—and easy on your wallet.

1. Oats

Great for heart health, steady blood sugar, and digestion (thanks to beta-glucan fiber).
💡 Try overnight oats, energy bites, or warm oatmeal with fruit.

2. Eggs

A complete protein source, especially rich in B12, vitamin D, choline, and omega-3s when pasture-raised.
Boil, scramble, or top your grain bowls.

3. Lentils

Packed with plant protein, iron, folate, and gut-friendly fiber. Super filling and super cheap.
Perfect in soups, salads, or curries.

4. Sweet Potatoes

Loaded with beta-carotene, potassium, and fiber.
🔥 Roast with cinnamon or mash with olive oil.

5. Canned Sardines (in water or olive oil)

Rich in omega-3s, calcium, vitamin D, and protein.
Add to toast, salads, or pasta for a Mediterranean vibe.

6. Spinach (Fresh or Frozen)

Full of iron, folate, magnesium, and antioxidants.
Frozen is just as nutritious and often cheaper. Toss into smoothies, soups, or stir-fries.

7. Frozen Berries

Loaded with vitamin C, fiber, and antioxidants that support your immune system.
Mix into oatmeal, yogurt, or smoothies.

8. Garlic

A powerhouse that fights germs and inflammation.
Great for your immune system and gut—plus, it makes everything taste better.

9. Chia Seeds

Tiny seeds packed with omega-3s, fiber, protein, and calcium.
Soak overnight for pudding or sprinkle on oatmeal and yogurt.

10. Apples

Affordable and full of fiber and antioxidants.
Help stabilize blood sugar and support gut health. Pair with peanut butter or toss in salads.

11. Greek Yogurt

Rich in protein, calcium, and probiotics.
Great for digestion and satiety. Top with fruit and nuts for a budget-friendly breakfast.

12. Cabbage

A nutrient-dense, gut-friendly vegetable with fiber, vitamin K, and cancer-fighting compounds.
Eat it raw, sautéed, or fermented as sauerkraut.