The Most Cost-Effective Nutritious Foods; Part 1

Hi friends!

Today I am sharing five of the most cost-effective nutrient-dense foods that you can find at your local grocery store. These prices are based on grocery stores in Toronto, and I included the average price based on a few prices that I found. I hope this post is helpful!


BREAD | 60 cents/serving 

Average Cost: $5.00 for 540g/ $0.63 per serving (56 g)

Calories: 140

Fibre: 3 g

Carbohydrates: 28 g

Protein: 5g

Total Fat: 1.5 g

Contains iron at 8% total daily value 

Enjoy toast with eggs (see below), peanut butter or as a side to soup!

EGGS | 70 cents/serving 

Average Cost: $4.25 for 12 eggs/ $0.70 per serving (2 eggs)

Calories (per egg): 70 

Fibre: 0

Carbohydrates: 1 G

Protein: 7 G

Total Fat: 5 G

Contains a source of Vitamin A, calcium and iron

Enjoy eggs for breakfast, boiled eggs as a snack or on salad, or make a veggie-filled frittata for the week!

SUNFLOWER SEEDS | 60 cents/serving

Average Cost: 3.99 for 200 g/ $0.60 per serving (28g)

Calories: 160

Fibre: 2 g

Carbohydrates: 6 g

Protein: 6 g

Total Fat: 14 g

Contains a source of calcium and iron 

Enjoy seeds on a salad, as a snack with fruit or you can even make a sunflower seed dip for veggies!

DRIED LENTILS | 30 cents/serving

Average Cost: $4.00 for 900 g/ $0.30 per serving (50 g)

Calories: 170 kCal

Fibre:  5g

Carbohydrates: 29 g

Protein: 12 g

Total Fat: 0.5 g

Contains a source of vitamin C, calcium, iron and folate

Enjoy lentils in soup, on a salad or in home-made veggie burgers!

FROZEN VEGETABLES | 30 cents/serving

Average Cost: $3.00 for 750 g/0.3 per serving (85 g)

Calories: 20-60 kCal

Fibre: 2-3 g

Carbohydrates: 5-9 g

Protein: 2-5 g

Total Fat: 0.2-1.5 g

Vegetables are generally full of micronutrients ( vitamins and minerals) and phytochemicals (ie. antioxidants). Particularly, many are good sources of iron, vitamin a, vitamin c and calcium.

Enjoy frozen veggies in a stir-fry, in a soup or scrambled with eggs!

Thank you for reading, and please let me know if you have any questions!

Stay tuned for part 2, which will explore canned fish, certain cuts of meat, fresh vegetables, canned foods and grains 


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