25 Superfoods Under $1 Per Serving You Can Enjoy This Fall


Eating healthy and staying within a food budget can be challenging. Salads and smoothies generally are more expensive than pizza and burgers, and so-called “superfoods” such as quinoa and goji berries have eye-popping prices. As daunting as it may seem to incorporate such fare into your diet, many foods credited with health benefits are widely available at affordable prices. Here are 25 superfoods that you can enjoy this fall for less than $1 per nutrition-packed serving (based on prices from the U.S. Department of Agriculture, the U.S. Bureau of Labor Statistics, and a large retail chain).


Estimated cost per serving: 8 cents
Heralded for its gastrointestinal cleansing properties since ancient Rome, this leafy cruciferous vegetable is packed with fiber and delivers compounds linked to cancer prevention. The nutrients in cabbage, whether steamed, raw, or sautéed, are easily absorbed by the body. Cabbage is simple to store and will keep in the fridge for a few weeks in the crisper drawer. A delicious cabbage soup is a heartwarming classic in many cuisines. Cabbage costs about 34 cents a pound on average, making a 1-cup (raw) serving just about 8 cents.


Estimated cost per serving: 12 cents
The incredible, edible egg is well-deserving of its marketing moniker, packed with lean protein and essential vitamins and minerals. This nutritionally well-rounded food contains significant amounts of vitamins B12 and D, which help stabilize energy levels and protect the integrity of nerve cells, among other crucial bodily functions. Eggs are as versatile as they are healthful. Keep a few hard-boiled eggs on hand for an on-the-go snack or use them to enhance a sandwich. Priced at about 12 cents each, eggs are an affordable way to optimize a diet.


Estimated cost per serving: 10 cents
These pea-shaped legumes are in the same family as kidney beans and split peas. Rich in protein, and a host of vitamins and minerals, the main nutritional stars are fiber, folate, and magnesium, which help keep the heart healthy, digestive system happy, and blood sugar regulated. Incorporating lentils into a regular diet can help the body produce what it needs to help keep arteries clean and functioning up to snuff. A quick-and-easy lentil soup is a family favorite weeknight meal. One serving size (about a quarter-cup of dry lentils) costs about 10 cents.


Estimated cost per serving: 23 cents
Aside from their fiber and mineral-packed goodness, oats are the only source of a specific type of antioxidants (avenanthramides) that may help reduce the risk of heart disease. A bowl of oatmeal in the morning reduces hunger, releasing energy slowly into the bloodstream, which stabilizes sugar levels while reducing cravings. Up the nutritional ante of homemade cookies by using oats in the recipe. A half-cup (uncooked) serving is less than 25 cents.


Estimated cost per serving: 24 cents
These ubiquitous citrus fruits are a powerful source of vitamin C and antioxidants, which can help the body’s vital organs stay in tip-top shape. A squeeze of lemon in a glass of water or tea, or over salads and grilled meats, is an easy way to work this powerful fruit into a daily routine. Lemons cost an average of 48 cents apiece, so one serving, equal to half a lemon, is about 24 cents.


Estimated cost per serving: 15 cents
This powerful beverage isn’t just a less acidic alternative to a morning cup of joe; it packs a powerful punch of impressive health benefits. The beneficial side effects of green tea include improved brain function and increased weight loss when dieting. The antioxidants in green tea are thought to help eliminate the presence of free radicals that can cause disease. Aside from enjoying a cup each morning or afternoon, use green tea to flavor homemade ice creamand baked goods, making those calories a little less empty. Depending on brand, each green tea bag costs about 15 cents or less.


Estimated cost per serving: 15 cents
These sweet, crunchy, and multi-colored root vegetables have a lot to offer besides improved eye health. Carrots also contain a lot of potassium and vitamin K, both of which help keep the blood clean and stabilize pressure. Substitute carrots for chips or crackers with a favorite dip, or indulge in carrot cake when a sweet craving arises. Each carrot costs about 15 cents.


Estimated cost per serving: 60 cents
A truly guilt-free indulgence, sweet potatoes are one of the healthiest starches to include in a balanced diet. Sweet potatoes contain plenty of fiber and energy-dense carbohydrates, but the heavy hitters on the nutritional scale come from the laundry list of vitamins and minerals such as vitamins A, C, B5, B6, and E, plus manganese and potassium. The natural sweetness is also an excellent way to satisfy a sweet tooth without relying on processed sugars and syrups, especially in an all-time favorite, sweet potato pie. A medium to large sweet potato costs about 30 to 50 cents.


Estimated cost per serving: 25 cents
All beans are nutritional powerhouses and a highly recommended part of a balanced diet, but black beans are especially versatile. One of the major functions of black beans is the way they help keep the body’s gastrointestinal tract — the colon in particular — squeaky clean. The indigestible elements of black beans attract bacteria that live in the colon, which in turn get passed out uneventfully. Replacing meat with black beans in classic Mexican recipes for tacos, enchiladas, and salads is a great way to get your fill, or try out a less conventional method: incorporating them into brownies. A hefty 1-cup serving of black beans (cooked from a bag of dried beans) costs about 25 cents.


Estimated cost per serving: 25 cents
The health benefits of bananas are many, including quick hangover relief (attributable to their high potassium content). These starchy, sweet fruits also curb the appetite and provide long-lasting energy, which is perfect for athletes and dieters. Keeping a couple of bananas on hand for an easy grab-and-go snack is always a good idea. When there are too many getting too ripe, whip up a healthy dessert featuring bananas. The average banana costs about 25 cents.


Estimated cost per serving: 20 cents
Although incorporating flaxseed into a diet can seem odd at first, there are actually many culinary applications. A tablespoon of ground flaxseed mixed with 3 tablespoons of water works just like an egg in baking. Ground flaxseed can also be stirred into yogurt or hot cereal, or blended into a smoothie. The seeds are a delicious addition to granola and breads, and make a nutty topping for salad when toasted in a dry pan. Flaxseed’s amino-acid profile is especially valuable for people who don’t eat meat. This culinary upgrade also comes with protein as potent as soybeans, a healthy dose of (good) fat, and plenty of fiber to keep everything smooth in the GI department. One serving — 2 tablespoons of ground flaxseed — costs about 20 cents.


Estimated cost per serving: 86 cents
Mushrooms, and particularly shiitakes, have long been praised in Chinese medicine, and modern science supports many of those 6,000-year-old claims. Particularly important for those who consume little to no meat, they are rich in bioavailable iron. On their long list of health benefits, supporting the cardiovascular and immune systems ranks high. Throw a few caps into broth, stew, or sauce for extra flavor and richness. They also make a great filling for tacos or topping for ramen once rehydrated. A 1.5-ounce jar costs roughly $7 and yields about eight servings of three to four caps each, or about 86 cents a serving.


Estimated cost per serving: 75 cents
Every bit as antioxidant-packed as fresh blueberries, frozen blueberries are a more convenient, accessible, and inexpensive way to include this superfood in a diet. Blended into a smoothie, or nestled into homemade pancakes, these tasty fruits are loaded with healthy compounds. Among the most exciting benefits of blueberries is improved memory function, plus a host of vitamins and fiber. Frozen, they go for roughly 30 cents an ounce; a serving of 2.5 ounces adds up to 75 cents.


Estimated cost per serving: 30 cents
The actively beneficial element in turmeric is curcumin, which isn’t easily absorbed by the body. It’s more easily taken in when consumed along with natural fats and black pepper. Some benefits associated with curcumin include improved brain function, lower risk of cancer, and anti-inflammatory properties. Using a teaspoon in a soup, marinade, or sauce adds color, as well as a subtle flavor. Each teaspoon-size serving costs about 30 cents.


Estimated cost per serving: 15 cents
Immune booster extraordinaire, garlic is also one of the most loved flavor enhancers in cuisines worldwide. From helping to lower blood pressure and fighting the common cold and flu to possible protection against Alzheimer’s disease and dementia, there are plenty of health reasons to keep garlic as a staple in the kitchen. At an average of $1.63 a sleeve, each hefty serving of a few large cloves costs about 15 cents. Use this pungent ingredient in any savory dish, make it the star of the show with a roasted garlic soup, or simply rub it on toast for a delicious dose of nutrition.


Estimated cost per serving: 50 cents
Squashes, including pumpkins, are an inexpensive way to eat deliciously and nutritiously year round, and their prices go even lower during the autumn harvest season. The variety of squashes is also the greatest this time of year. While the prices vary depending on the type of squash, the average price for a large serving rounds to about 50 cents per cup of flesh. What’s more, their seeds can be toasted and enjoyed as a crunchy snack.


Estimated cost per serving: 75 cents
This bulbous root portion of the celery plant is often consumed as a substitute for potatoes. Celeriac is low in saturated fat and cholesterol, while offering a boost of fiber, potassium, manganese, magnesium, phosphorous, and a host of vitamins. At an average of $1.50 per pound, a half-pound serving of this tuber can be enjoyed cooked or raw as a tasty and econonical addition to many meals.


Estimated cost per serving: 99 cents
For many years, before sugar became cheap and widely available, apples were the primary source of sweetness available to Americans, and were quite pricey. These days, a market-fresh apple goes for around 75 cents to $1. A crisp, sweet apple is packed with fiber, vitamins, and minerals, and it still tastes like a treat. Fall is apple season, and this healthy fruit can be enjoyed in countless ways.


Estimated cost per serving: 62 cents
Hemp seeds have a mild, sometimes nutty flavor that goes well in anything from oatmeal and cookies to salad toppings and smoothies. Just 1 ounce of hemp seeds provides a significant boost of dietary fiber, protein, and omega-3 fatty acids. The cost of a 1-ounce serving can go even lower if you shop in bulk bins rather than buying pre-packaged versions.


Estimated cost per serving: 40 cents
Most people are probably familiar with the quirky chia-pet plants, which feature the same chia seeds that we eat for their health benefits. One of the most impressive aspects of chia seeds is how much nutrition it offers in a low-calorie package. Chia seeds can be added to smoothies, granola, and salads, or be the star of the show, as in this creamy and decadent chia pudding, which is healthy enough to enjoy for breakfast, as well as dessert.


Estimated cost per serving: 10 cents
Ginger is a natural anti-inflammatory, and many common ailments are caused by inflammation of some type. Ginger has been used for centuries, if not millennia, for everything from fighting the common cold to easing nausea and digestive woes. Ginger root is readily available at any grocery store and is super cheap. A 1-inch knob is a potent serving and costs just a few cents. Ginger tea is one quick and easy way to put this superfood to use.


Estimated cost per serving: 8 cents
Cloves evoke the warm spice aroma and flavor of the autumn season while also working as a powerful health booster. Cloves are often used as a natural antibacterial, especially for gut issues, and also to help fortify the immune system to protect against seasonal sickness. Doubling down on your use of this inexpensive and potent spice in classic recipes like pies and oatmeal is a fragrant way to stay healthy through the holidays.


Estimated cost per serving: 75 cents
Chocolate gets a bad rap for being an unhealthy treat when it’s really the sugar that accompanies chocolate that is the cause for concern. Chocolate itself is packed with antioxidants and other minerals that promote it to superfood status. An ounce of good-quality dark chocolate — 80% cocoa or higher — is around 75 cents on average, and provides just enough sweetness to satisfy classic chocolate lovers.


Estimated cost per serving: 80 cents
Broccoli may not be universally loved, but there is no doubt about its nutritional benefits. While fresh broccoli may be harder to come by, frozen broccoli, including organic varieties, can be found for around 20 cents per ounce, which makes each half-cup serving just 80 cents. Adding a bag of frozen broccoli to stir fry and pastas is a quick and cheap way to boost the green-vegetable intake of the entire family.


Estimated cost per serving: 85 cents
Almonds are a quick source of efficient, low-fat protein. Keeping a small handful of almonds nearby can help stave off hunger and cravings throughout the day while providing enough energy to stay active and focused. At 85 cents per ounce for high-quality raw almonds, they’re also cheaper than grabbing a snack from a fast food chain or a vending machine.

SOURCE: Cheapism, Tess Rose Lampert