9 Nutritious Foods For Under A Dollar


Times are tight. Maybe you are a student, or going through a career change and in between jobs. Maybe some unexpected bills came up and you’re running a little low on cash this month. We can go without a lot of things in our lives, but food isn’t one of them. Here is a list of 9 nutritious foods that you can enjoy, as an alternative to the dollar menu at Mickey D’s.

1) Apples

Apples sell for around $1.99 per pound. A big, crisp, juicy apple weighs in at about a 1/2 lb. It has 117 calories and provides you with 17% of your daily Vitamin C requirements and 7% of potassium.

2) Yogurt

Price per serving, 60 cents for 1 serving of yogurt. A serving size is 6-8 ounces. For only 130 calories, you get 13 grams of muscle building protein. Yogurt also provides 45% RDA of calcium to help keep your bones strong.

3) Lentils

Lentils are good in soups and stews or served cold as a bean salad. You can get a 16 oz. bag on sale for $1.12 that will serve 4-8 people. They pack 14 grams of protein and provide 10% RDA for potassium and magnesium.

4) Extra Large Navel Oranges

You can get a large orange for 79 cents. They are great as a snack or added to a salad. They are good for you too! An extra large orange gives you 200% of Vitamin C, 17% for folate, 12% for potassium and 9% of your calcium RDA.

5) Canned Tomatoes

Tomatoes are great for Italian and Mexican dishes. Chili, casseroles, sauces etc. You can buy a 14.5-ounce can of a no name brand for about $1 that will make 3 servings. Tomatoes have 25 calories and 10% RDA of Vitamin A and 15% Vitamin C.

6) Pearl Barley

This food is great for soups, stews, cold salads and casseroles. The price per serving is around 12 cents. A 16-ounce bag serves 8 and costs about 94 cents. They have 9 grams of fiber, 6 grams of protein, 11% RDA of magnesium and 8% RDA for iron.

7) Pears

Pears sell for around 90 cents a pound and a large pear weighs about a 1/2 pound. They have 133 calories, 7 grams of fiber, 16% RDA of Vitamin C and 8% for potassium.

8) Baby Carrots

These little guys are good to snack on, use for stews or casseroles, maybe as a side dish. They have 200% RDA for Vitamin A! The going rate these days for a 16-ounce bag is $1.

9) Canned Beans

Types of beans range from garbanzo, black beans, and red beans, to kidney beans, which have 50% less sodium. They have 7 grams of protein, 6 grams of calcium, 6% RDA of calcium and 10% for iron. The price per serving for canned beans is about 28 cents.

There you have it, 9 nutritious foods for under $1. You don’t have to go hungry, or eat something that you know is bad for you just because your wallet is thin. Get creative, try something different, stay healthy. Better days are coming.

Rocco Marinelli

has been writing in one form or another since he could hold a crayon. He currently resides in upstate New York.