Food prices in Nigeria these days? Whew. Every trip to the market feels like a mini shock to the system. Tomatoes now have moods, rice seems to have joined the dollar in exchange rates, and even garri, the once “lapo pikin” staple, now carries prestige.

According to the National Bureau of Statistics, food inflation hit over 40% this year, and for many households, every meal has become a math problem; even regular rice has become a luxury.

However, in actuality, eating healthy does not always mean emptying your wallet. Nigeria is blessed with affordable, homegrown foods that are both filling and packed with nutrients. The trick is knowing what to buy, how to combine them, and why they work for your body.

Let us talk about some of the most economical yet nutritious foods you can find across Nigerian markets.

Sweet Potatoes: cheap but mighty

Sweet potatoes are often overlooked because yam steals the spotlight. But while yams prices climb, sweet potatoes remain friendlier to the pocket. A kilo of sweet potatoes usually costs 30–40% less than yams, yet they pack more fibre and beta-carotene (vitamin A), which helps boost eyesight and immunity. Roast them, boil them, or turn them into pottage, and you have got a filling meal that will not break the bank.

Also Read: Nigerian street foods you should try

Beans: old but reliable

Beans have long been a staple in Nigerian homes, from moi-moi to akara to the classic beans-and-bread combo. Beyond versatility, beans remain one of the richest and most affordable sources of protein, at least some protein.

They are also high in iron and folate, making them great for energy and blood health. With prices still more stable compared to imported proteins like chicken or fish, beans are a survival food that also supports long-term health. One “derica” of beans goes for costs about ₦800 to ₦1000.

Local Vegetables: nature’s multivitamins

Walk into any local market and you will find bundles of ugu, ewedu, waterleaf, or bitterleaf for as little as ₦200. These vegetables are nutritional jackpots, loaded with iron, folate, calcium, and antioxidants.
They support blood health, boost immunity, and aid digestion. Add them to soups, stews, or even smoothies, and you are giving your body vitamins that no processed supplement can beat, at a fraction of the cost.

Eggs: The protein bargain

Eggs may not feel as cheap as they used to when we got them for as low as ₦50, but when you compare cost to nutrition, they remain one of the most affordable proteins around. One egg contains about 6 grams of protein plus essential amino acids, vitamins D and B12, and minerals like selenium.

Scrambled, boiled, or thrown into noodles, eggs provide concentrated nutrition that stretches far beyond their price tag, and you can swap them for meat and fish.

Garri and grains: saving lives since 1900

Garri, rice, and millet are more than fillers; they are energy powerhouses. Yes, rice prices have skyrocketed, but alternatives like millet, guinea corn, or garri still remain accessible for many households.

Combine them with beans or vegetables, and you have got balanced meals that keep both hunger and malnutrition at bay. Millet especially has the bonus of being gluten-free and rich in magnesium, supporting heart health.

Why these foods matter now

In a time when families are cutting back and imports are becoming luxuries, leaning into local foods is more than survival; it is a strategy. These options are cheap because they are homegrown, requiring less foreign exchange and fewer middlemen. They are also deeply cultural, forming the backbone of Nigerian meals for generations.

Eating nutritiously on a budget is about making choices that stretch your money while still nourishing your body. With sweet potatoes, beans, vegetables, eggs, and local grains, Nigerians can build meals that fight hunger, protect health, and still leave change in the pocket.

So, the next time the market shocks you, remember this: our soil still gives us food that heals, fills, and sustains, if we know where to look.

Cynthia Nwanonyiri