Sweet Potatoes – The Vitamin A Powerhouse
Sweet potatoes consistently rank at the top of affordability nutrition studies conducted by major research institutions. Highest NRF scores per dollar were obtained for sweet potatoes, white potatoes, tomato juices and tomato soups, carrots, and broccoli. These orange root vegetables pack an incredible nutritional punch while remaining wallet-friendly year-round.
One medium sweet potato delivers more than your daily vitamin A requirements. Sweet potatoes are a source of antioxidants and vitamin A with a 100g serve of the root vegetable providing over three times your daily vitamin A needs. Just like carrots, they are rich in beta-carotene and they’re also a great source of vitamin C, important for helping to boost immunity and assist in iron absorption. This makes them particularly valuable for supporting immune function and eye health.
Sweet potatoes also provide significant amounts of fiber, potassium, and various B vitamins. Their natural sweetness makes them appealing to children, and their versatility allows for countless preparation methods from baking to mashing to roasting.
Storage is simple and economical – sweet potatoes keep for weeks at room temperature without refrigeration, making them ideal for budget-conscious families.
White Potatoes – The Underestimated Nutrient Dense Champion
Overall, the best nutritional value was provided by beans, white potatoes, sweet potatoes, and carrots. White potatoes often get unfairly dismissed in nutrition conversations, yet research consistently shows they provide exceptional nutritional value per dollar spent.
These versatile tubers contain significant amounts of potassium, vitamin C, and dietary fiber. Cooked spinach, for example, costs $2.02 per edible cup and provides 3.7 g DF/100 g, whereas white potatoes with skin and flesh cost $0.19 cents per edible cup and provide 2.1 g DF/100 g. This dramatic price difference demonstrates why potatoes deserve recognition as affordable nutrition champions.
The key is eating potatoes with their skins on, which provides additional fiber, nutrients, and antioxidants. When prepared without excessive fats or sodium, potatoes become excellent sources of complex carbohydrates and essential nutrients.
Their long storage life and widespread availability make them consistently affordable across different regions and seasons.
Carrots – Beta-Carotene Bargains
Carrots represent one of the best nutritional investments you can make at the grocery store. Of the vegetables with the highest affordability scores, white potatoes (fried and non-fried) and carrots had the highest frequency of use. Their popularity stems from both their nutritional benefits and their incredibly affordable price point.
52.5 calories and a significant portion of an adult’s daily recommended intake of vitamin A, in the form of beta carotene. Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss. This makes carrots particularly valuable for maintaining eye health and supporting immune function.
Research suggests carrots may also have cancer-fighting properties. Certain nutrients in carrots may also have cancer-fighting properties. A 2018 review of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer.
Carrots require no preparation for eating, making them convenient and cost-effective snacks. They store well in refrigerated conditions and maintain their nutritional value for extended periods.
Spinach – Iron-Rich Leafy Green Bargain
Among leafy greens, spinach stands out for its combination of nutritional density and affordability. Five green vegetables had the highest “nutrient density” scores: water cress, Chinese cabbage, chard, beet greens, and spinach. This dark leafy green provides exceptional nutrition per serving while remaining reasonably priced.
Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet. These nutrients make spinach particularly valuable for vegetarians and vegans seeking plant-based iron sources.
Fresh spinach provides folate, vitamin K, and various antioxidants that support heart health and brain function. In a linear mixed model adjusted for age, sex, education, participation in cognitive activities, physical activities, smoking, and seafood and alcohol consumption, consumption of green leafy vegetables was associated with slower cognitive decline; the decline rate for those in the highest quintile of intake (median 1.3 servings/d) was slower by β = 0.05 standardized units (p = 0.0001) or the equivalent of being 11 years younger in age.
Frozen spinach often provides even better value than fresh, with comparable nutritional benefits and longer storage capability.
Broccoli – Cruciferous Cancer Fighter
Broccoli consistently appears in research as one of the most nutrient-dense vegetables per dollar spent. Highest NRF scores per dollar were obtained for sweet potatoes, white potatoes, tomato juices and tomato soups, carrots, and broccoli. This cruciferous vegetable provides impressive nutritional returns on investment.
Broccoli delivers vitamin C, folate, and potassium. These nutrients play critical roles in everything from energy production to immune defense. A single serving provides more than the daily requirement for vitamin C while supplying significant amounts of vitamin K and fiber.
The cancer-fighting compounds in broccoli make it particularly valuable for long-term health. National Cancer Institute, animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.
Frozen broccoli often costs less than fresh while retaining most nutritional benefits, making it an excellent budget-friendly option for families.
Cabbage – The Versatile Vitamin C Source
Cabbage ranks among the most affordable vegetables while providing substantial nutritional benefits. Cauliflower, potatoes, and cabbage would have also been good choices. This cruciferous vegetable offers exceptional value through its combination of low cost, long storage life, and high nutrient content.
Raw cabbage provides significant amounts of vitamin C, vitamin K, and dietary fiber. Its cruciferous nature means it contains beneficial compounds that may help protect against certain cancers and support liver function.
Cabbage’s versatility makes it economically attractive – it can be eaten raw in salads, cooked in stir-fries, or fermented into sauerkraut for additional probiotic benefits. Another benefit of cabbage is that it can be fermented and turned into sauerkraut. This food provides numerous health benefits, such as reducing inflammation, improving your digestion, and supporting your immune system.
Its exceptional storage life means cabbage remains affordable and accessible throughout different seasons, making it reliable for budget meal planning.
Cauliflower – The Low-Carb Nutrient Dense Option
Cauliflower has gained recognition as both an affordable and nutritionally dense vegetable option. Far from humble, cauliflower is one of the best bang-for-buck veggies and delivers some impressive health benefits. A member of the cruciferous vegetable family, which also includes broccoli, bok choy, brussels sprouts and kale, cauliflower is an excellent source of vitamin C, B vitamins and vitamin K, which is best known for its crucial role in bone health and also contains phytochemicals that may have anti-bacterial and anti-viral effects in the body.
This white cruciferous vegetable provides substantial amounts of fiber while remaining very low in calories. Its mild flavor and adaptable texture make it appealing to families seeking to increase vegetable consumption without breaking budgets.
Cauliflower’s versatility extends its economic value – it can substitute for rice, pizza crusts, or mashed potatoes, helping families reduce food costs while maintaining nutrition. A person can pulse raw cauliflower in a blender to make cauliflower rice or turn it into a pizza base for a low-calorie, comforting treat.
Like other cruciferous vegetables, cauliflower contains cancer-fighting compounds that provide long-term health benefits beyond basic nutrition.
Green Peas – Plant-Based Protein Powerhouses
Green peas offer exceptional nutritional value while remaining affordable year-round, especially when purchased frozen. While they may be small in size, peas pack a big nutritional punch – they provide a good source of fibre, folate and vitamin C, and are packed full of phytonutrients. They are also one of the best vegetable sources of protein, with just ½ a cup providing around 4g of protein.
Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets. Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract. This makes them particularly valuable for those seeking plant-based protein sources.
Frozen peas maintain their nutritional value while costing significantly less than fresh varieties. They require minimal preparation and can be added to countless dishes for nutritional enhancement without major cost increases.
They are also rich in saponins, plant compounds that may help protect against oxidative stress and cancer. These additional compounds provide health benefits beyond basic macronutrients and vitamins.
