Dispelling the Myth: What's cheaper, healthy or unhealthy food?

November 2, 2025 •

5 min read

According to a 2025 BBC analysis, a basket of healthy food can cost more than double a less healthy one when measured purely on a per-calorie basis. This report highlights a long-standing debate: What's cheaper, healthy or unhealthy food? While the immediate sticker price might seem to favor junk food, a comprehensive look at the issue reveals a more complex reality.

Quick Summary

The perception that healthy food is more expensive is influenced by how cost is measured. This article reveals that, while processed foods can be cheaper per calorie, whole foods offer better nutritional value, especially with savvy shopping and meal planning.

Key Points

Measurement matters: Healthy foods are often more expensive per calorie but cheaper per gram or portion than high-calorie, low-nutrient junk food.
Look for the hidden costs: An unhealthy diet leads to higher long-term expenses, including increased healthcare costs for chronic diseases linked to poor nutrition.
Government policies shape prices: Subsidies for commodity crops used in processed foods make unhealthy ingredients artificially cheap, while fresh produce is often unsupported.
Cooking at home is key: Preparing your own meals from scratch is almost always more affordable and nutritious than buying convenience food or eating out.
Strategic shopping saves money: Meal planning, bulk buying non-perishables, choosing store brands, and shopping for seasonal produce are effective cost-saving strategies.
Utilize affordable protein: Plant-based proteins like beans, lentils, and eggs are inexpensive and offer excellent nutritional value compared to many meat options.

The Misleading Metric: Why Cost per Calorie is Flawed

At first glance, ultra-processed, energy-dense foods often appear cheaper. A bag of chips or a candy bar, for instance, offers a high number of calories for a low price. However, this metric is fundamentally flawed when assessing a diet's true value. Healthier foods like fruits and vegetables are typically low in calories but high in essential vitamins, minerals, and fiber. When comparing the cost per unit of edible weight or per portion, this picture changes dramatically. A handful of nuts might cost more than a candy bar, but it provides sustained energy, protein, and healthy fats, whereas the candy bar offers only a temporary sugar rush and empty calories.

The Impact of Government Subsidies

One of the key reasons behind the low price of processed foods in some countries is government subsidies. In the U.S., for example, commodity crops like corn and soy receive significant subsidies, which makes corn syrup, corn oil, and other processed ingredients incredibly cheap for food manufacturers. In contrast, subsidies for fresh produce are minimal, inflating its market price. These systemic factors create an uneven playing field that influences consumer choices and makes nutritionally sparse products more accessible and affordable on the surface.

The Hidden Costs of 'Cheap' Food

Beyond the grocery store, the costs of an unhealthy diet begin to pile up. These are the expenses not factored into the price of a fast-food meal or a processed snack. These include:

Healthcare expenses: A diet high in saturated fats, sugar, and sodium is a major risk factor for chronic diseases like heart disease, type 2 diabetes, and certain cancers. The long-term medical bills associated with managing these conditions far outweigh any short-term savings from eating junk food.
Lost productivity: Poor nutrition can lead to reduced energy levels, difficulty concentrating, and higher rates of illness, impacting productivity at work and overall quality of life.
Food waste: While fresh produce can sometimes spoil, many studies show that ultra-processed food often leads to significant waste because it is consumed thoughtlessly and often over-purchased. A cooked meal using fresh, planned ingredients often results in fewer wasted items compared to buying an excess of packaged snacks.
Convenience fees: Fast food and pre-packaged ready meals cost more than the sum of their ingredients due to the premium placed on convenience. The convenience of not cooking saves time but comes with a clear financial and nutritional markup.

Comparison: Healthy vs. Unhealthy Shopping Baskets

To illustrate the cost difference, consider a comparison of a simple, home-cooked meal versus a fast-food alternative. The upfront cost may be similar, but the nutritional return is vastly different. While food prices vary by region, this table shows a representative breakdown.


Item	Unhealthy Fast-Food Meal	Healthy Home-Cooked Meal
Meal	Hamburger, Fries, Soda	Chicken and Black Bean Burrito Bowl with Rice and Veggies
Cost per meal	$8-$12	$3-$5
Nutritional value	High in fat, sodium, and refined carbs; low in fiber, vitamins, and minerals.	High in lean protein, fiber, and micronutrients.
Ingredients for healthy meal	N/A	Boneless chicken thighs, dry black beans, brown rice, onion, canned tomatoes (low-sodium), frozen corn, lettuce, cilantro.
Cost-saving tactics	None	Bulk purchase of rice and beans; seasonal vegetables; preparing extra to freeze for later.
Satiety level	Temporary, often leads to more snacking later.	High, provides long-lasting energy and fullness.

A Balanced Budget: Making Healthy Food Cheap

Fortunately, it is entirely possible to eat a nutritious diet without breaking the bank. The key lies in smart shopping, meal planning, and home cooking.

Strategic Shopping Tips:

Plan your meals and make a list: This is arguably the most effective way to save money and reduce food waste. Shopping with a specific plan helps you avoid impulse purchases of expensive, less-healthy items.
Buy in bulk: For non-perishable staples like dried beans, lentils, brown rice, and whole grains, bulk buying is significantly cheaper per unit.
Shop seasonal produce: When fruits and vegetables are in season, they are more abundant, taste better, and are cheaper.
Embrace frozen and canned goods: Frozen fruits and vegetables are packed at their peak ripeness and are often cheaper and just as nutritious as fresh options, with a much longer shelf life. Just be sure to choose varieties without added sugar or salt.
Limit processed foods: Avoid the central aisles of the grocery store where processed snacks, sugary cereals, and sodas reside. These items often carry a high markup and provide little nutritional value.
Buy store-brand products: Generic or store-brand products are typically cheaper than name-brand alternatives and are often of similar quality.

Cooking and Preparation Tips:

Cook at home: Eating out, especially at fast-food restaurants, is almost always more expensive per meal than cooking a nutritious meal from scratch.
Meal prep: Cooking in larger batches and portioning out meals for the week saves time and prevents you from resorting to expensive, unhealthy takeout when you're busy.
Opt for cheaper protein sources: Plant-based proteins like beans, lentils, eggs, and tofu are excellent sources of protein and are often much more budget-friendly than meat. When buying meat, choose cheaper cuts or extend a small amount of meat with legumes or vegetables.
Use leftovers creatively: Transform leftover chicken from a roast into a taco filling or add leftover roasted vegetables to a soup. This minimizes waste and maximizes your food budget.

Conclusion: The Final Verdict

So, what's cheaper, healthy or unhealthy food? The answer is not as simple as it seems. While unhealthy, highly-processed foods might be cheaper per calorie in the short run due to subsidies and marketing, they come with substantial hidden costs in the long term. The true cost of a diet must account for nutritional value, future healthcare expenses, and the financial impact of food waste.

By adopting smart shopping habits, focusing on whole ingredients like bulk grains, legumes, and seasonal produce, and prioritizing home-cooked meals, a healthy diet is not only achievable but often more affordable than relying on processed and fast food. The perception that healthy eating is an expensive luxury is, in many ways, a myth perpetuated by misleading price metrics and the convenience culture of modern life. With a little planning and effort, anyone can take control of their nutrition and their budget.

Explore more tips for budget-friendly meals from Harvard's Nutrition Source.

Frequently Asked Questions

Yes, it is almost always cheaper to cook at home. While a single fast-food meal might seem inexpensive, the total weekly or monthly cost of eating out consistently far exceeds the cost of purchasing whole ingredients to cook meals from scratch.

Absolutely. Frozen vegetables are a great budget-friendly option. They are often less expensive than their fresh counterparts, are picked and frozen at peak freshness, and last much longer in the freezer, which helps prevent food waste.

To make fresh produce more affordable, shop for what is in season, as it will be cheaper and more plentiful. Additionally, consider shopping at farmers' markets where prices can sometimes be lower, and grow your own herbs and some vegetables if possible.

Excellent budget-friendly sources of protein include dried beans, lentils, eggs, and tofu. Cheaper cuts of meat like chicken thighs are also more affordable options than premium cuts.

In many cases, yes. Store-brand or generic products are often held to similar food standards as national brands. For canned goods and other staples, check the ingredients list to ensure no extra sugar or salt has been added.

Meal planning is crucial for budget-friendly healthy eating. By planning your meals for the week, you can create an efficient shopping list, avoid impulse buys, and ensure you use all your ingredients, which significantly reduces food waste.

The long-term costs of an unhealthy diet include potential increases in healthcare expenses due to a higher risk of chronic diseases like diabetes and heart disease, as well as lost income and productivity from diet-related health issues.