9 Best Bang For Your Buck Veggies

Vegetables get a bad rap for costing too much money. As a Registered Dietitian, I often also get asked about which vegetables are the richest in vitamins, minerals and fiber. Here is a list that will answer all of those questions. These vegetables are affordable and very nutritious. Include some of these in your diet every day to make sure that you are getting all of the vitamins and minerals that you need without breaking the bank.

Vegetables get a bad rap for costing too much money. As a Registered Dietitian, I often also get asked about which vegetables are the richest in vitamins, minerals and fiber. Here is a list that will answer all of those questions. These vegetables are affordable and very nutritious. Include some of these in your diet every day to make sure that you are getting all of the vitamins and minerals that you need without breaking the bank.

1. Collards (Collard Greens)

Collards are a soul food classic. You can cook these in a traditional way (with bacon), or go lighter and sauté, steam or boil collard greens on the side of a lean meat and whole grain. Collard greens are one of the most nutritious greens out there and cheap too! They usually cost about $0.79 per pound. One cup of cooked collards have a days worth of vitamins A and K. Collards are also a significant source of vitamins B6, C, E, riboflavin, niacin, folate, calcium, phosphorus, iron, and magnesium. At 7.6 grams of fiber per cup, you get ⅓ of the fiber that you need in a day from just one serving of veggies. Because one cup of cooked collard greens contains many of the vitamins and minerals a person needs in a day, it tops our list at number one. Talk about a dollar well spent.

2. Cabbage

Now that’s a good buy. One cabbage can feed a family of nine! For a single person, one cabbage can sometimes make more than you can eat in a week. Whenever I make cabbage, I usually throw in some additional colorful vegetables to add to the mix. It makes enough vegetables to last me a week for lunches and dinners and is very nutritious for much less than $5 per week. One head of cabbage usually costs about $0.33 per head. You can’t really beat one dollar for a week’s worth of vegetables. Cabbage is a good source of vitamins C, K, and Folate. Cabbage also has 1.4 grams of fiber per cooked cup.

3. Kale

This superfood is always worth your while. One bunch of kale usually costs about $0.99 per bunch or $1.29 per pound. For a single person, one bunch of kale will last all week. A family of four could make one bunch of kale last 2-3 days. Kale is especially rich in vitamins A, C and K. You can get nearly what you need for one day of these vitamins from just one cup of cooked kale! Kale is also a significant source of B6, calcium, and iron. Kale also contains 2.6 grams of fiber per cooked cup.

4. Sweet Potatoes

This starchy vegetables is a nutrition powerhouse. But remember, sweet potatoes are rich in carbohydrates and sugar. After all, they are sweet! This vegetable is smart when used as a replacement for rice, bread, potatoes or another one of your starchy favorites. One cup contains 3 servings of carbohydrates, 8 grams of fiber (⅓ of what you need in a day) and a day’s worth of vitamin A. It is also a significant source of vitamins B6, C, E, phosphorus, iron, magnesium and manganese. Sweet potatoes usually only costs $0.99 per pound and go a long way! Remember to keep portions of all starchy foods the size of your fist.

5. Mustard Greens

If you learn anything from this article, take with you that green leafy vegetables are great for you and a must-have in any diet. Mustard greens are just another example of greens that are great. Mustard greens typically cost the same amount of money as kale ($1.29 per pound). They also contain all the vitamins A and K that you need in a day and are a significant source of vitamins B6, C, E, niacin, calcium, phosphorus and iron. One cup of mustard greens contain 2.8 grams of fiber per cup.

6. Carrots

Carrots are another vegetable to stretch your dollar. Five pound bags usually cost about $3.49 ($0.69 per pound), making carrots the second cheapest vegetable on this list. Large carrots sold individually are usually a little more expensive (but still a deal) at $0.89 per pound. One cup of raw carrots will give you more than the recommended amount of vitamin A needed in a day. It is also a significant source of vitamins C, K, folate, and phosphorus. One cup of raw carrots has about 7.5 grams of fiber (⅓ of what is needed in a day).

7. Snap Beans (Green Beans)

Green beans are a personal favorite of mine. Bake them with a little bit of olive oil and light seasoning, grill them in a pocket of aluminum foil or sauté them stove top. No matter how you season them, they are delicious and good for you as well! At $1.99 a pound and with 4 grams of fiber per cooked cup, you are sure to feel great after having green beans with dinner. Green beans are a significant source of vitamin K, riboflavin (vitamin B2), folate, vitamin C and iron.

8. Broccoli

Broccoli is a dinnertime and American classic. This vegetable is often boiled or steamed, but can also be thrown into a stir-fry for a fun food expereince. Broccoli usually costs about $1.99 per pound, contains 2.6 grams of fiber per cup when cooked, a days worth of vitamin C and is a significant source of vitamins B6, K, folate and iron.

9. Zucchini

Zucchini makes this list because of its versatility. Zucchini can be grown in a variety of climates. Zucchini is in season in the summer and is usually one of the first crops to be planted. It is easy to grow in a garden because it produces so much crop! Zucchini is also versatile in cooking. Throw this vegetable in your stew, vegetable sauté or cook it with other veggies or on its own. Zucchini costs about $1.69/lb, contains 1.8 grams of fiber per cup when cooked and is a significant source of vitamins A and C.

*Vegetables were considered significant sources of certain nutrients if they contained at least 10% of the USDA established Percent Daily Value (commonly seen as %DV).