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Eat well for less

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Healthy eating on a budget

Seasonal British fruit and veg is often the cheapest, most nutritious food you can buy.

Buy in season

In-season produce can be 3, 5× cheaper. Strawberries in June cost a fraction of December prices.

Freeze at peak

Frozen fruit retains nearly all nutrients and is often cheaper than fresh out-of-season.

Forage for free

Blackberries, elderflower and sloes are free from hedgerows. One afternoon fills your freezer.

Shop smart

Markets and reduced sections have imperfect fruit at half price, perfectly nutritious.

Best-value fruit & veg by season

10 picks

Blackberry 🫐

Free (forage)

Best months · Aug–Oct

Fibre, Vit C, K, Antioxidants

Free from hedgerows. Freeze in one layer then bag up, lasts all winter.

Apple 🍎

Very cheap

Best months · Aug–Nov

Fibre, Vit C, Potassium

Buy imperfect bags from farm shops, often 50p/kg.

Rhubarb 🌿

Very cheap

Best months · Mar–Jun

Fibre, Vit K, Calcium

Chop and freeze raw, no blanching needed.

Strawberry 🍓

Cheap in season

Best months · May–Aug

Vit C, Folate, Antioxidants

Pick-your-own farms are the cheapest. Freeze hulled on a tray.

Carrot 🥕

Extremely cheap

Best months · Year round

Beta-carotene, Fibre, Potassium

One of the best nutrition-per-penny vegetables. Buy loose.

Cabbage 🥬

Extremely cheap

Best months · Year round

Vit C, K, Folate, Fibre

Hugely underrated. Savoy cabbage is one of the most nutritious cheap veg.

Kale 🥬

Very cheap

Best months · Oct–Mar

Vit K, C, Calcium, Iron, Folate

Grows through winter when little else does. Freeze blanched.

Spinach 🌿

Cheap

Best months · Mar–Oct

Iron, Folate, Magnesium, Vit K

Freezes well with no blanching. Buy bags near sell-by date.

Raspberry 🫐

Moderate

Best months · Jun–Sep

Vit C, Fibre, Manganese

Frozen raspberries are as nutritious and far cheaper year-round.

Broccoli 🥦

Cheap

Best months · Jun–Nov

Vit C, K, Folate, Iron, Fibre

Stalks are just as nutritious as the florets, don't waste them.

NHS Eatwell tip

The NHS recommends at least 5 portions of fruit and veg a day. One portion ≈ 80g: a handful of berries, one medium apple, or three tablespoons of veg. Tinned and frozen count too. See the NHS Eatwell Guide.