7 underrated foods, from anchovies to cabbage, that are worth eating

Some foods just don’t get the love they deserve. As a dietitian, I see this all too often; they're passed over, misunderstood or unfairly labeled. But, as any underdog story would tell you, there’s more to them than meets the eye. Or, in this case, the taste buds. Today, we’re celebrating the unsung heroes of the culinary world, the humble powerhouses that quietly deliver incredible nutrition while sitting in the shadow of kale smoothies and avocado toast. Prepare to have your mind (and taste buds) blown as we highlight seven of the most underrated foods you should absolutely be eating.

1. Anchovies — the tiny fish that packs a punch

Look, I get it. Anchovies have a reputation. They’re those salty little guys no one ordered lurking on pizzas. But hear me out: These flavorful fish are nutritional goldmines. Anchovies are loaded with omega-3 fatty acids (hello, heart health!) and are a great source of protein, calcium and vitamin D. Plus, they’re insanely versatile. Toss them into a Caesar salad dressing or pasta sauce or even melt them into butter for a hit of umami goodness. Once you give them a real chance, you might find yourself hoarding cans of these oceanic gems.

2. Cabbage — not just for coleslaw

Cabbage often ends up stuffed into a sad supermarket plastic bag or forgotten in the back of the fridge until it begins its slow march into slime territory. But this cruciferous vegetable is a superstar in disguise. It’s packed with fiber, vitamin C and other antioxidants, and it works like magic in dozens of recipes. From tangy kimchi to crunchy slaws and hearty soups, cabbage can adapt to most cuisines and budgets. Why opt for a $6 pre-shredded bag when you can grab an entire head of cabbage for half the price and whip up something that actually tastes amazing? Pro tip: Roast it with olive oil and a sprinkle of salt. And save some for me.

3. Teff — the tiny grain with big benefits

Say hello to teff, a grain so tiny that calling it “bite-sized” feels generous. Native to Ethiopia, teff is an underrated grain that needs to be on your radar. This gluten-free powerhouse is a source of protein, fiber, iron, and calcium — yes, calcium, in a grain! Whether you use it to make a creamy porridge, hearty bread or as a base for your grain bowls, teff delivers serious nutrition in a hearty bite. Plus, it’s got a naturally nutty flavor that levels up whatever you pair it with. Don’t sleep on this little grain — it’s ready for its glow-up.

4. Prunes — the bone health-supporting fruit

Prunes are often underestimated, but they deserve a spot in your snack rotation for all the right reasons. These dried plums are naturally sweet, chewy and packed with nutrients that offer incredible benefits, including support for bone health, thanks to the nutrition matrix they contain (including magnesium, vitamin K and phenolic compounds, which are antioxidants). Versatile and delicious, prunes are a natural sweetener for baking, a perfect addition to smoothies or oatmeal or a satisfying snack when sugar cravings strike. Prunes are also known for their gut health support, as they are a source of dietary fiber and natural sorbitol, promoting healthy digestion and regularity.

5. Potatoes — the carb king we don’t deserve

Potatoes are the victim of carb-phobia, vilified thanks to fad diets that insist all carbs are evil. But allow me to remind you; potatoes are straight-up amazing. They’re packed with potassium, vitamin B6, fiber (if you eat the skin) and are surprisingly low in calories for how filling they are. Mashed, roasted, baked or lightly fried (hey, we all need joy sometimes), potatoes are comfort food royalty. And no, we’re not just talking about plain old Russets here. Sweet potatoes deserve a standing ovation too. Nutrient-rich, naturally sweet and downright delightful, potatoes are packed with nutrients.

6. Farmed salmon — wild is not the only way

We’ve all been told that wild-caught salmon is the only acceptable choice. That’s because past farming practices left a lot to be desired, but these days, sustainably farmed salmon certified by the Aquaculture Stewardship Council (ASC) ensures that the fish is responsibly farmed in accordance with strict environmental and social standards. Additionally, ASC certification guarantees that no hormones are used in the farming process, and the feed used is consistent and traceable. Since salmon is overfished in many parts of the world, leaning on responsible aquaculture can play a crucial role in reducing pressure on wild fish populations. Look for the ASC label on the packaging when shopping for farmed salmon to ensure these standards are met. Of course, wild salmon is a great food choice too. But not all farmed salmon is created equal, and some choices deserve a spot on your plate.

7. Nuts — the snack MVP

Nuts aren’t exactly unknown, but they don’t always get their due praise outside of trail mix ads. And because they’re a source of fat, some folks like to stay away out of fear that eating nuts will contribute to weight gain. (Side note: You need some healthy fat in your diet.)

Almonds, walnuts, macadamias, pistachios, hazelnuts — you name it, they’re all nutrient-packed powerhouses. As a source of healthy fats, fiber and protein, they’re great for heart health and an effortless snack to keep you full during busy days. Sure, nuts are a bit pricey, but it’s worth treating them as an investment in your health. Plus, even small quantities are satisfying, so a little goes a long way. Just don’t eat an entire Costco container in one sitting (we’ve all been there).

Bottom line

There you have it — a lineup of culinary underdogs with more to offer than meets the eye. From small fish to tiny grains, these foods might not have the flashy Instagram appeal of a rainbow bagel or brightly colored probiotic sodas, but they’re bursting with flavor, nutrition and versatility. So, next time you’re grocery shopping, give these underrated stars the attention they deserve.