Budget Nutrition Guide
The cheapest whole food source for every nutrient. Why buy supplements when food does it better and cheaper?
Buying all 35 nutrients as individual supplements
$401/month
A well-planned whole food diet covers most of these for a fraction of the cost.
Cheapest Food Source Per Nutrient
Magnesium(supp: $12/mo)
🫘Black Beans29% DV
$1.5/wk
$0.05/%DV
Iron(supp: $10/mo)
🫘Lentils37% DV
$1.5/wk
$0.04/%DV
Omega-3(supp: $18/mo)
🌱Chia Seeds312% DV
$3/wk
$0.01/%DV
Vitamin C(supp: $8/mo)
🍈Guava418% DV
$4/wk
$0.01/%DV
Calcium(supp: $10/mo)
🧈Tofu (firm)66% DV
$2.5/wk
$0.04/%DV
Zinc(supp: $8/mo)
🦪Oysters664% DV
$10/wk
$0.02/%DV
Folate(supp: $10/mo)
🫘Lentils90% DV
$1.5/wk
$0.02/%DV
Vitamin B12(supp: $12/mo)
🥩Beef Liver2500% DV
$3/wk
$0.00/%DV
Vitamin D(supp: $10/mo)
🐟Sardines22% DV
$3/wk
$0.14/%DV
Choline(supp: $14/mo)
🥩Beef Liver66% DV
$3/wk
$0.05/%DV
Fiber(supp: $12/mo)
🫘Lentils56% DV
$1.5/wk
$0.03/%DV
Potassium(supp: $10/mo)
🫘White Beans21% DV
$1.5/wk
$0.07/%DV
Vitamin A(supp: $8/mo)
🥩Beef Liver892% DV
$3/wk
$0.00/%DV
Vitamin K(supp: $10/mo)
🥬Collard Greens644% DV
$2.5/wk
$0.00/%DV
Selenium(supp: $8/mo)
🌰Brazil Nuts524% DV
$3/wk
$0.01/%DV
Iodine(supp: $8/mo)
🐟Cod105% DV
$6/wk
$0.06/%DV
Vitamin E(supp: $10/mo)
🌻Sunflower Seeds80% DV
$2/wk
$0.03/%DV
Manganese(supp: $8/mo)
🌾Teff313% DV
$4/wk
$0.01/%DV
Phosphorus(supp: $10/mo)
🫘Lentils28% DV
$1.5/wk
$0.05/%DV
Copper(supp: $8/mo)
🥩Beef Liver1333% DV
$3/wk
$0.00/%DV
Thiamin(supp: $8/mo)
🫘Black Beans33% DV
$1.5/wk
$0.05/%DV
Riboflavin(supp: $8/mo)
🥩Beef Liver223% DV
$3/wk
$0.01/%DV
Niacin(supp: $8/mo)
🥩Beef Liver94% DV
$3/wk
$0.03/%DV
Pantothenic Acid(supp: $10/mo)
🥩Beef Liver120% DV
$3/wk
$0.03/%DV
B6(supp: $8/mo)
🥔Potato29% DV
$1.5/wk
$0.05/%DV
Protein(supp: $30/mo)
🫘Lentils36% DV
$1.5/wk
$0.04/%DV
Sodium(supp: $5/mo)
🐟Anchovies72% DV
$3/wk
$0.04/%DV
Beta Carotene(supp: $10/mo)
🍠Sweet Potato288% DV
$2/wk
$0.01/%DV
Lycopene(supp: $14/mo)
🍅Tomatoes46% DV
$2/wk
$0.04/%DV
Lutein Zeaxanthin(supp: $16/mo)
🥬Swiss Chard193% DV
$2.5/wk
$0.01/%DV
Leucine(supp: $18/mo)
🫘White Beans51% DV
$1.5/wk
$0.03/%DV
Isoleucine(supp: $18/mo)
🫘Lentils57% DV
$1.5/wk
$0.03/%DV
Valine(supp: $18/mo)
🫘Lentils49% DV
$1.5/wk
$0.03/%DV
Tryptophan(supp: $14/mo)
🫘White Beans74% DV
$1.5/wk
$0.02/%DV
Lysine(supp: $12/mo)
🫘Lentils57% DV
$1.5/wk
$0.03/%DV
Build Your Budget Stack
Use the Supplement Replacer tool to find the most cost-effective whole food combination for your specific nutrient needs.
Try the ToolDisclaimer: Cost estimates are approximate US averages and may vary by region, store, and season. Nutrient values from USDA FoodData Central.