17 Best Affordable Superfoods to Have on Hand

Nikole Stewart |

Updated: Apr 3, 2025

Best Affordable Superfoods Main Unsplash — Credit: Unsplash+

While superfoods from places like the Amazon are an incredibly healthy choice, many superfoods might already be in your pantry or refrigerator that are more budget-friendly and still pack a nutritional punch. Of course, always buy what you like and will eat, rather than forcing yourself to eat a food just for its nutritional benefits. After all, there are plenty of choices. Here are the best affordable superfoods easily available.

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1. Oats

image of a bowl of old fashioned cut oats, which are one of the best superfoods to have on hand — Credit: Unsplash

Oats are chock full of avenanthramide, an antioxidant that protects the heart¹. Oats also lower cholesterol and are antimicrobial. They’re great for winter breakfast, not only to warm you up but also to help prevent colds and flu. Don’t care for the taste of oatmeal but like the benefits of oats? Try dry oats swapped in for breadcrumbs in your favorite recipe, like meatballs.

2. Almonds

Almonds are high in fiber, riboflavin, magnesium, iron, and calcium. One serving can provide 15 percent of your daily allowance of vitamin E. Almonds are also high in protein and great for your heart².

3. Dry Beans and Lentils

Beans and lentils are terrific meat substitutes because they’re high in protein and low in fat. They also have high amounts of fiber, calcium, potassium, and magnesium. Beans reduce the risk of type-2 diabetes, high blood pressure, breast cancer, and colon cancer³.

4. Garlic

Garlic has more than 70 active phytochemicals. One is allicin, which decreases high blood pressure⁴. Phytochemicals are compounds in plants (other than vitamins, minerals, and macronutrients) that have a beneficial effect on the body.

5. Cayenne Pepper’s

Cayenne Pepper Unsplash — Credit: Unsplash

Cayenne pepper not only brings heat to several dishes, but it’s also one of the best affordable superfoods to keep in the kitchen at all times. The heat comes from capsaicin, which helps with congestion, high cholesterol, and low metabolism⁵.

6. Celery

Celery is high in phthalides, phytochemicals that aid cardiovascular health. Eating as few as four celery sticks per day can reduce blood pressure. Be sure to buy organic, since celery is one of the “Dirty Dozen.”

7. Tomatoes

Tomatoes are another one of the best affordable superfoods. And they’re the most common source of lycopene, an antioxidant that reduces the risk of heart disease and breast cancer⁶.

8. Onions

Onions are major immune system boosters. They can prevent colds and even cancers and are high in quercetin, a flavonoid that keeps your blood healthy. Onions also help with allergy prevention.

9. Avocado

Best Affordable Superfoods Avocado Unsplash — Credit: Unsplash

Avocado is an incredible fruit. It’s a great source of carotenoids, fat-loving compounds that are heart-healthy and prevent cancer. Eating avocadoes also helps you absorb alpha-carotene, beta-carotene, and lutein from other vegetables.

10. Blueberries

Best Affordable Superfoods Blueberries Unsplash — Credit: Unsplash

Blueberries are rich in disease-fighting antioxidants, fiber, vitamin C, and essential fatty acids. They help prevent Alzheimer’s disease, heart disease, some forms of blindness, and urinary tract infections. Blueberries also help reduce cholesterol⁷. All berries are superfoods, so whatever’s in season will be great, too.

11. Quinoa

Need the perfect vegetable-based protein? Then try quinoa. While this superfood whole grain didn’t use to have the reach it does today, it’s widely available in the U.S. now. You can pick it up at most grocery stores and wholesale clubs.

12. Kale

Kale is full of nutrients: vitamins, minerals, antioxidants, fiber, and even heart-healthy omega-3 fatty acids. And it’s ridiculously cheap at about 60 cents per cup.

13. Broccoli

Broccoli is high in calcium, vitamin A, vitamin C, and cancer-fighting nutrients⁸. Plus, it’s super affordable at about $1 per serving.

14. Eggs

Best Affordable Superfoods Eggs Unsplash — Credit: Unsplash

Organic eggs for about 40 cents each are rich in choline, which promotes brain health. While high in cholesterol, they’re great in moderation and high in protein. Eggs also have lutein and zeaxanthin, which help keep your eyes healthy.

15. Sweet Potatoes

Best Affordable Superfoods Sweet Potatoes Unsplash — Credit: Unsplash

Sweet potatoes are, like most orange veggies, full of beta-carotene, fiber, and B vitamins. They boost cellular health and may neutralize wrinkles and spur new, healthy skin cells.

16. Green Tea

Best Affordable Superfoods Green Tea Unsplash — Credit: Unsplash

Green tea is full of antioxidants. In fact, so is black tea. To keep it frugal, go for an unflavored variety and kick up the flavor with honey or lemon juice.

17. Dark Chocolate

Dark Chocolate Unsplash — Credit: Unsplash

Dark chocolate is antioxidant-rich and one of the most fun superfoods to eat. Stick to at least 70 percent cacao dark chocolate to get the greatest antioxidant punch.