Best Fresh Fruit: Banana
If you get hungry mid-day, a banana is the best snack at your desk, after a workout, or in between classes. Fruit is a very good snack in general. An apple will give you 14 percent of your day’s Vitamin C and 4 grams of fiber, but a banana, at half the price per pound, offers more Vitamin C and just 1 less gram of fiber.
Best Frozen Fruit: Frozen Blueberries The price of fresh fruits out of season is significantly higher than when they’re in season, due to transportation costs. And if you want to get your money’s worth, you’ll need to eat them within three days of buying, so they don’t spoil. 1 cup of frozen blueberries gives you just as much fiber as the raw variety, and a handful fewer calories. While fresh blueberries offer 18 percent more Vitamin C, that difference isn’t worth the extra cost.
Best Vegetable: Broccoli Nutritionally, a half-cup of cooked broccoli delivers 24 percent of your Vitamin A, 84% of your Vitamin C, and 3 grams of fiber. This versatile vegetable is a great bang for the buck and packs a great nutritional punch.
Best Salad Base: Cabbage The leafy greens in your salad can really vary in their nutritional content-iceberg lettuce, for example, is significantly less nutritious than romaine, which is yet again less nutritious than cabbage. In fact, 1 cup of cabbage gives you more than half of your daily vitamin K requirement-and it’s $1.29 less per pound than Romaine. Try using cabbage in a soup as well!
For the rest of the list, go to Chef Marcus Samuelsson's blog.