13 Nutrient-Dense Foods (That Are Also Affordable)
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The ninth edition of the Dietary Guidelines for Americans focuses on “making every bite count” — and the best way to do that is by choosing nutrient-dense foods. “You can think of nutrient-dense foods as those that pack in a lot of nutrition—vitamins, minerals, antioxidants, and bioactive substances—in every bite,” explains nutrition expert Samantha Cassetty, MS, RD. According to Cassetty, nutrient-dense foods tend to be whole or minimally processed foods with little to no added sugar, sodium, or refined grains. “They can help you meet your daily nutritional needs efficiently,” adds Kylie Sakaida, MS RD and author of the upcoming cookbook So Easy So Good. “That’s important for maintaining energy, preventing deficiencies, and reducing the risk of chronic diseases.”
And before you assume that you’ll need to take on a second mortgage to afford all the superfoods you see splashed across your Instagram feed, think again. “Choosing nutrient-dense foods doesn’t mean you have to break the bank. There are numerous affordable options that are convenient, too,” she adds. That means eating nutrient-dense foods can be easy on you and on your wallet. Here’s exactly what to stock up on.
- Samantha Cassetty, MS, RD, nationally recognized food and nutrition expert, and the co-author of Sugar Shock: The Hidden Sugar in Your Food and 100+ Smart Swaps to Cut Back
- Kylie Sakaida, MS, RD, registered dietitian and content creator, and author of the upcoming cookbook So Easy So Good: Delicious Recipes and Expert Tips for Balanced Eating
Canned Chickpeas
Adding more chickpeas to your diet can boost your nutrient intake and protect your health. According to Cassetty, people who eat chickpeas or hummus have been found to have diets with higher levels of fiber, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron compared to those who don’t eat these foods (talk about overachieving!). Chickpea eaters were also less likely to be obese, possibly because chickpeas supply a filling combo of protein and fiber, which may reduce the likelihood of overeating. A cup provides 15 grams of protein and 13 grams of fiber.
“Chickpeas are incredibly versatile and can be used in sweet or savory recipes,” Cassetty says. “I like adding them to baked goods and energy bites to give these foods a healthier spin. When roasted, they’re crunchy like nuts and make a filling snack or a crunchy garnish in salads and soups. Of course, they’re also an easy way to add more protein and nutrients to a meatless meal.”
Tofu
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When you consider how many nutrients tofu offers, usually at under $5 a pound, it’s easy to see why it’s on this list. “Tofu is a complete protein, providing all nine essential amino acids, and its protein content increases as the tofu’s firmness increases, with extra-firm varieties offering the highest levels,” says Sakaida. “It’s also a great source of calcium, which supports strong bones and muscle function.” Because of its low saturated fat and nutrient-rich profile, she notes that it’s an excellent protein option for vegetarians, vegans, and anyone seeking plant-based options.
Tofu is incredibly versatile. Try crumbling it before cooking for maximum crispiness. In a similar vein, Sakaida likes to shred it on a box grater, for a unique texture that works well with big-flavored sauces. “Coating tofu in cornstarch and pan-frying it creates a crunchy exterior that’s perfect for stir-fries or bowls,” she notes. “I also enjoy it uncooked since its mild flavor makes it easy to incorporate into quick meals.”
Plain Greek Yogurt
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Plain Greek yogurt is an affordable and versatile way to get one of the three servings of dairy (or their equivalents) needed each day. “More than 80% of Americans aren’t meeting their dairy needs, which may be why calcium and potassium, which are prevalent in dairy foods, are two of the nutrients most Americans fall short on,” Cassetty says. Plain Greek yogurt can help fill the dairy gap. One cup provides 270 milligrams of calcium, 345 milligrams of potassium, and 27 milligrams of magnesium, on top of 25 grams of protein.
“I like to start my day with a Greek yogurt breakfast bowl, but I also use Greek yogurt to top pancakes and baked potatoes. Greek yogurt is also a delicious soup garnish, and it makes excellent dips for both fruits and veggies,” she adds.
Walnuts
According to Cassetty, walnuts have more ALA—the plant-based omega-3 fatty acid—than any other nut. “An ounce of walnuts is an excellent source of this anti-inflammatory fat. This serving also supplies 4 grams of protein, 2 grams of fiber, and a good source of magnesium, a nutrient that’s involved in maintaining healthy blood pressure and blood sugar levels,” she explains. Because they pack so much nutrition in every bite, a study found that eating them daily for six months significantly improved diet quality and led to healthier LDL cholesterol.
Plain or seasoned walnuts are great for snacking and sprinkling on salads, oatmeal, and yogurt parfaits. You can also crush walnuts to use as a healthier alternative to breadcrumbs as a crust for chicken and fish.
Baby Spinach
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This leafy green veggie is less bitter than regular spinach, which makes it more approachable and versatile, and it also happens to be one of the less expensive pre-washed leafy greens in the market. Buying pre-washed baby spinach makes it more convenient to regularly eat these greens because you can easily add a fistful to soups, smoothies (even if your recipe doesn’t call for it!), pasta dishes, sandwiches, and wraps. And just a fistful could have a significant impact on your health.
One study found that eating a cup of raw or a half cup of cooked leafy greens like baby spinach per day may preserve memory and thinking skills as you age. The study tracked more than 900 older adults over 10 years and found that compared to those who didn’t regularly consume leafy greens, those who ate this amount had the memory and cognitive ability of someone 11 years younger. Nutrients like vitamin K, folate, lutein, and beta carotene, which are rich in baby spinach as well as other leafy greens, may offer neuroprotection.
Sweet Potatoes
Three cheers for the inexpensive and nutrient dense sweet potato! Sakaida is a fan. “Sweet potatoes are an excellent source of antioxidants, particularly beta-carotene, which is converted into vitamin A in the body to support eye health. Their high potassium content can help regulate blood pressure and support heart health.” She also notes that they’re also a source of complex carbohydrates, offering sustained energy throughout the day.
Try sweet potatoes in roasted or mashed, in pancakes, soup, or a noodle curry. “I particularly love making sweet potato fries in the air fryer, seasoned with smoked paprika and a touch of cayenne for a spicy kick,” says Sakaida.
Eggs
Even with elevated egg prices, few foods are as inexpensive and nutritious as a carton of eggs. According to Cassetty, a large egg has 6 grams of protein plus vitamin D, selenium, zinc, iodine, folate and other B vitamins, vitamin A, and choline. “Most of the nutrients are found in the yolk, and while there has been some concern around eating the yolk, most healthy people can safely eat up to seven whole eggs a week.” Eggs are packed with nutrients and are healthy on their own, but they also pair well with other nutrient-dense foods, like veggies and whole grains, when they’re fried or hard-boiled.
Peanut Butter
Peanut butter hits all the right notes—full of nutrients, healthy, inexpensive, and delicious. It offers healthy fats, plant-based protein, and essential vitamins like vitamin E and magnesium, says Sakaida. “Plus, it’s a great energy source and helps keep you full, making it a smart addition to meals and snacks. The healthy fats in peanut butter also support brain health and the absorption of fat-soluble vitamins.”
You don’t have to think hard for numerous ways to use this creamy (or crunchy!) spread. Spread it on toast topped with fruit for an easy and satisfying morning meal. Sakaida also likes it in smoothies, where its creaminess and nuttiness goes so well with fruit. “Another one of my favorite ways to use peanut butter is to add it to sauces to create a rich, savory peanut sauce perfect for drizzling over noodles, salads, or stir-fries,” she says.
Oats
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According to Cassetty, unsweetened dry oats are an affordable way to get a spectrum of vitamins and minerals, like iron, magnesium, zinc, selenium, and B vitamins. They’re also rich in fiber, and they contain 5 grams of plant-based protein. “One type of fiber predominant in oats is beta-glucan, which helps promote a healthy and diverse microbiome and protects against other diseases,” she says. “Additionally, oats contain polyphenol antioxidants—compounds that counter free radical damage that can destabilize cells and promote conditions like heart disease and stroke.”
Of course, oats are a breakfast staple, but they’re also great in place of breadcrumbs in foods like meatballs or burgers. You can also grind oats to make whole grain flour for healthier baked goods, and they’re also a good choice for energy bites.
Canned Tuna
The Dietary Guidelines recommend eating two servings of seafood each week because of the valuable nutrients seafood provides. Yet Cassetty says that close to 90% of the population doesn’t meet this target. “Canned tuna is an easy and affordable choice to help you reach the weekly goal. A small can of light tuna, which is lower in mercury than white tuna, has 91 calories and 20 grams of protein, plus 50 IUs of vitamin D. Vitamin D is essential for immune functioning, and the majority of Americans don’t consume enough of this nutrient.” While higher in mercury, Cassetty says that canned white tuna is higher in omega-3 fatty acids that are important for your heart and brain health. “According to the FDA, it’s safe for most adults to eat a serving of canned white tuna every week. That’s why tuna salad is one of my go-to weekday lunches, and I also like balancing out pasta dishes with canned tuna,” she adds.
Frozen Blueberries
Frozen fruits and veggies are always a good choice since they’re just as nutritious as fresh produce and are usually a more budget-friendly option. Plus, according to Cassetty, people who consume frozen fruits and veggies eat more produce than people who stay away from frozen produce. “I especially like frozen blueberries because blueberry season is so short, but frozen blueberries are always available for a reasonable price,” says Cassetty. Blueberries stand out for being rich in polyphenol antioxidants called anthocyanins. Studies link regular blueberry consumption to a lower risk of heart disease and diabetes, and less cognitive decline over time.”
One of Cassetty’s favorite ways to enjoy frozen blueberries is to heat about half a cup in the microwave until they’re warm and the juices release. Once warmed, add about a teaspoon of chia seeds and let the mixture sit for at least 10 minutes. “This jammy blueberry mix is delicious when stirred into Greek yogurt or oatmeal or atop pancakes or whole grain toast spread with nut butter,” she says. “You can also use this mixture to make a faux crisp by adding some lower sugar granola on top.”
Lentils
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Lentils are a powerhouse of nutrition, says Sakaida. “They provide not only protein and fiber but also iron, which is crucial for preventing anemia and supporting oxygen transport in the body. Lentils are also rich in folate, which is especially important for pregnant women and overall cell repair and function.”
You’ll get similar benefits whether you start from dried or use canned or pouched lentils. “I love using them as a base for stews or curries since they absorb flavors of spices like cumin, coriander, and turmeric. Lentils also work well cold, tossed into a grain bowl or salad for an easy protein boost!” says Sakaida.
Frozen Edamame
“This nutrient-dense soy food is a great way to shift toward eating less animal protein,” Cassetty says. “A portion provides 8 grams of fiber and 9 grams of protein, as well as iron, potassium, calcium, magnesium, and folate.” According to a study published in the Journal of the American Heart Association, eating more plant-based foods and fewer animal foods may reduce your risk of heart disease. Plus, plant-based protein is less expensive than meat and poultry.
Frozen edamame is an easy snack or appetizer, but you can also mix shelled edamame with many common foods. For example, adding shelled edamame to any mac and cheese recipe makes this meal healthier.
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