Foods Rich in Fats and Carbohydrates: Ordered by Price per 100 Calories (GBP)
Understanding the cost efficiency of calorie sources can help you plan a budget-friendly diet. Below are two tables listing common fat-rich and carbohydrate-rich foods, their approximate calorie content per 100 grams, and the average price per 100 calories in GBP. The foods are ordered from the least expensive to the most expensive based on price per 100 calories.
Fat-Rich Foods
| Food | Calories<br>(per 100g) | Average Price per 100 Calories<br>(GBP) |
|---|---|---|
| Vegetable Oil | 884 kcal | £0.04 |
| Lard | 900 kcal | £0.05 |
| Butter | 717 kcal | £0.08 |
| Peanut Butter | 588 kcal | £0.12 |
| Sunflower Seeds | 584 kcal | £0.14 |
| Almonds | 579 kcal | £0.16 |
| Cheddar Cheese | 403 kcal | £0.25 |
| Avocado | 160 kcal | £0.38 |
| Olive Oil | 884 kcal | £0.50 |
| Salmon | 208 kcal | £0.96 |
Carbohydrate-Rich Foods
| Food | Calories<br>(per 100g) | Average Price per 100 Calories<br>(GBP) |
|---|---|---|
| White Rice (Dry) | 365 kcal | £0.03 |
| Pasta (Dry) | 371 kcal | £0.03 |
| White Bread | 265 kcal | £0.04 |
| Oats | 389 kcal | £0.05 |
| Potatoes | 77 kcal | £0.06 |
| Brown Rice (Dry) | 362 kcal | £0.07 |
| Bananas | 89 kcal | £0.08 |
| Quinoa (Dry) | 368 kcal | £0.12 |
| Sweet Potatoes | 86 kcal | £0.14 |
| Chickpeas (Canned) | 119 kcal | £0.21 |
Notes:
- Calorie Content: Values are approximate and can vary based on specific brands or preparation methods.
- Price Estimates: Prices are averaged and based on typical costs in the United Kingdom as of October 2023. Actual prices may vary depending on location, brand, seasonal availability, and market fluctuations.
- Serving Sizes: Be mindful of portion sizes when calculating your caloric intake and food budget.
Understanding the Tables
Fat-Rich Foods
- Most Cost-Effective Options: Vegetable oil, lard, and butter offer the lowest price per 100 calories among fat-rich foods.
- Nutrient Considerations: While oils and fats are calorie-dense and cost-effective, they lack other nutrients like protein and fiber. Use them to complement other foods rather than as primary calorie sources.
- Healthier Fats: Foods like almonds, avocado, and olive oil provide healthier unsaturated fats but come at a higher price per 100 calories.
Carbohydrate-Rich Foods
- Most Cost-Effective Options: White rice, pasta, and white bread offer the lowest price per 100 calories among carbohydrate-rich foods.
- Whole Grains vs. Refined Grains: While whole grains like brown rice and quinoa may cost more per 100 calories, they offer additional nutrients and fiber.
- Starchy Vegetables: Potatoes and sweet potatoes are affordable sources of carbohydrates and also provide vitamins and minerals.
Tips for Maximizing Caloric Intake on a Budget
- Bulk Purchases: Buying staple items like rice, pasta, and oils in bulk can significantly reduce costs.
- Store Brands: Opt for store or generic brands to save money without compromising quality.
- Seasonal Produce: Purchase fruits and vegetables that are in season to get better prices.
- Meal Planning: Plan meals ahead to avoid food waste and make efficient use of ingredients.
- Homemade Meals: Cooking at home is generally more cost-effective than eating out and allows for better control over ingredients.
Health Considerations
- Balanced Diet: While focusing on price per 100 calories is useful for budgeting, it's important to maintain a balanced diet that includes proteins, vitamins, and minerals.
- Nutrient Density: Cheaper calories are not always the most nutritious. Incorporate a variety of foods to meet your dietary needs.
- Moderation: Foods high in fats and simple carbohydrates should be consumed in moderation, especially for weight loss goals.
Conclusion
By understanding the price per 100 calories of various fat-rich and carbohydrate-rich foods, you can make informed decisions that align with both your nutritional needs and budget. Use these tables as a guide to select foods that provide the best value while supporting a balanced and healthy diet.