Eating healthy doesn’t have to come with a hefty price tag. While some diet foods can be surprisingly expensive, there are plenty of nutritious, low-calorie options that are easy on your wallet. These simple staples are affordable, versatile, and perfect for anyone trying to stay on track without overspending. Stocking up on the right ingredients can make healthy eating both practical and sustainable. Here are 17 budget-friendly foods worth adding to your next grocery list.
Note: The content of this article is not medical advice.
Watermelon
Watermelon only appears a few times a year, so it’s best to buy it as many times as possible. This fruit contains about 90% water, so even the heaviest serving feels like you ate fluff.
A cup of diced watermelon contains roughly 45-50 calories, so eating 2-3 cups in one go would only push you to 135-150 calories.
Watermelon is perfect for summer because it hydrates the body, cools you down, and is enriched with vitamins A and C, boosting immunity and health, too.
Popcorn
We all love devouring popcorn, but only some know its excellent, nutritious benefits. Although it’s typically a lazy snack, popcorn is relatively healthy and cheap, fulfilling food.
A cup of popcorn contains only 30 calories, while a large bowl contains only 100-120 calories. You could eat an entire bowl but pick up less than 200 calories.
Popcorn is rich in fiber, which promotes overall digestive health. It’s also rich in other nutrients that boost health.
Celery
Most people ignore celery because it’s not considered a tasty food, but that’s far from the truth. Celery is incredibly diverse and flavorful and can be fantastic if you know how to use it.
Celery is about 90% water, like watermelon, so eating a cup only takes about 16 calories.
We can saute it in a bit of garlic and olive oil and add it to whatever meal we’re having or even eat it standalone so that we won’t get bored.
Eggplant
Eggplant is an incredible food because we can bake it, fry it, or mash it into a curry. But the best thing about eggplant is its cost; we’re spending only a few bucks on servings that will last us for a while.
A cup of eggplant contains only 20 calories, and if you add it to a stir fry or bake it whole, you’re getting a complete meal in this small amount.
Despite their low calories, eggplants are pretty fulfilling, so they’re popular with health enthusiasts on a restricted budget.
Spinach
Spinach is an incredible vegetable commonly added to weight loss dieting regimens because you can eat so much without worrying about your calorie intake. It’s also relatively cheap.
A cup of cooked spinach contains only 40 calories, so while you feel full, your body isn’t overconsuming calories.
The best way to get the most out of spinach is to buy it in bulk, boil it with a bit of salt, and freeze it. You could thaw as much as you need and eat it for months.
Kale
Kale’s intense popularity with diets is off-putting because many believe the vegetable is tasteless. But these mindless rumors prevent us from buying nutritional food at a low price. Kale is delicious!
A cup of kale has only 30-40 calories, so you can eat a lot without worrying about bulking up.
Kale is rich in minerals and vitamins like A, C, and K, which boost immunity. The best way to eat kale is to slightly stir-fry it with other vegetables or eat it as it is.
Zucchini
Zucchini is a highly underrated food. It’s cheap, delicious, and diverse, so you’ll never get bored of it. Additionally, zucchini is quite nutritious and only feels like you’re eating something light.
Zucchini contains only 20-25 calories per cup, so you could make a full meal and get close to zero calorie intake.
Zucchini is quite versatile; you can make zucchini noodles or salad or toss it in a wok with a little soy sauce and enjoy.
Broccoli
We need to get past any aversion to broccoli because it’s an incredibly nutritious food we can buy in bulk for just a few bucks. It lasts longer in the freezer, lasting several months. It is the perfect food to stock and save.
Broccoli contains only 50-55 calories per cup, so we can at least make a good meal without increasing our calorie intake.
The best and least-calorie way to eat broccoli is by stir-frying it with butter, salt, and soy sauce. We can also blanch or steam it.
Cauliflower
Like broccoli, cauliflower is a nutritionally dense food that helps us stay energized without an excessive calorie intake. It is incredibly cheap and often sells on sale.
Cooked cauliflower has less than 30 calories in a cup. An entire bowl of cauliflower would be less than 70 calories.
The best way to eat cauliflower is by blanching, steaming, and seasoning it with salt and pepper. We can also toast it slightly with butter.
Grapefruit
Grapefruit is one of the most satisfying fruits to eat. It is tangy but also sweet. And it is pretty big! You will feel pretty satisfied after eating a whole grapefruit.
You will also be happy since it only has about 52 calories. Look for grapefruits that are a little bit soft when squeezed, as these will have the most juice.
Green beans
Green beans are one of the most delicious foods, and the best thing about them is that we can make various dishes with them. Of course, they’re also quite tasty on their own.
Green beans contain less than 40 calories per cup, so anyone hoping to eat a lot or add ingredients without compromising their diet will find them helpful.
Green beans are rich in vitamins C and K, which are great for our health. They’re also incredibly cheap and can be bought and frozen in bulk.
Mushrooms
Mushrooms are one of the few cheap grocery foods that can be added to practically anything but still keep your budget under control. You can eat stir-fried mushrooms, add them to salads, make soup etc.
Mushrooms are pretty filling, but they have only 15 calories per cup, which is less than most foods on the list.
They’re pretty cheap and are filled with nutrients that boost immunity. They also contain vitamin D.
Greek yogurt
Greek yogurt is filled with probiotics, which promote good bacteria in our stomachs and boost gut health. It is an incredibly cheap food that we can use to make scrumptious meals.
Greek yogurt only contains 100 or less than 100 calories per single cup. Although much higher than the rest, these calories won’t affect your overall intake.
Greek yogurt can be whipped into dips, sauces, dressings, smoothies, or eaten whole.
Apples
Apples are one of the most popular fruits in the world, and luckily, they are also pretty low in calories. Thanks to their nutritional value, ability to fill you up, and satisfying crunch, apples make a great diet food.
You can buy a bunch of apples for a nice low price and keep your fruit basket full of tasty, healthy diet foods. One cup of apples only has about 62 calories, so you can eat this snack guilt-free!
Bell Peppers
If you are looking for a versatile, savory, low-calorie food, bell peppers are your answer. Peppers, in general, are very low in calories. A cup of sliced red bell peppers only has 24 calories.
While they are very low cal, bell peppers are super flavorful. The intense, slightly spicy flavor will be like any meal. You can also just eat them plain as a crunchy snack!
Oatmeal
Oatmeal is surprisingly low in calories, coming in at just 140 calories per cup. They are also a great source of carbohydrates and fiber, so they keep you feeling full. You can find rolled oats in just about any grocery store, and they are typically quite affordable.
Make your oatmeal with healthy plant-based milk or water to save calories. Add some fresh fruit and enjoy a tasty, low-calorie meal!
Beetroots
Beetroots, also called beets, are low in calories while being high in other essential vitamins and minerals. One cup of beets has about 43 calories but they are full of potassium, iron, and vitamin C. Beets have been shown to be good for heart health and for lowering blood pressure.
Plus, they have an intense, delicious flavor that many people adore. Oh, and did we mention that they are also inexpensive? Well, they are!
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