Healthy staples & what they cost

💡 Membership required. Worth it if you cook at home a lot or shop for a big household.

• 🍚

  Brown rice (10 lb)

  Whole grain — a lot more fiber than white rice.

  ~$9
• 🫘

  Dried beans (4 lb)

  Protein and fiber with no added salt. Soak and freeze.

  ~$6
• 🐟

  Canned wild salmon (6-pack)

  Omega-3 fats that are good for your heart.

  ~$13
• 🥦

  Frozen mixed vegetables (4 lb)

  No prep, no salt, ready in the freezer for weeks.

  ~$7
• 🥣

  Old-fashioned oats (10 lb)

  Eaten regularly, oats help lower cholesterol.

  ~$9
• 🫒

  Olive oil (2 L)

  A heart-healthier fat to cook with than butter or lard.

  ~$18
• 🥚

  Eggs (24 ct)

  Affordable protein that stretches across the week.

  ~$7

💡 Bring your own bags and a quarter for the cart.

• 🫘

  Canned black beans (15 oz)

  About the cheapest protein there is. Rinse to cut the salt.

  ~$1
• 🥦

  Frozen broccoli (12 oz)

  Fiber and vitamin C that keeps for months.

  ~$1.50
• 🍌

  Bananas (per lb)

  Potassium helps keep blood pressure in check.

  ~$0.50
• 🥣

  Rolled oats (42 oz)

  A heart-smart breakfast for pennies a bowl.

  ~$3.50
• 🍚

  Brown rice (2 lb)

  An easy whole-grain swap for white rice.

  ~$2
• 🥚

  Eggs (dozen)

  Often the lowest egg price around.

  ~$3
• 🥜

  Natural peanut butter

  Look for the kind that's just peanuts — no added sugar or oil.

  ~$3

• 🫘

  Dried red kidney beans (1 lb)

  Rice and peas, done heart-smart with real fiber.

  ~$2
• 🍅

  No-salt canned tomatoes (28 oz)

  A stew base without the sodium hit.

  ~$1.75
• 🥦

  Frozen mixed vegetables (12 oz)

  Toss a handful into almost anything.

  ~$1.50
• 🍠

  Sweet potatoes (per lb)

  Fiber and natural sweetness, no added sugar.

  ~$1.25
• 🐟

  Canned salmon (5 oz)

  Shelf-stable omega-3s for salmon patties or salad.

  ~$3
• 🍲

  Low-sodium chicken broth

  Flavor your pot without the salt.

  ~$2.50
• 🥣

  Old-fashioned oats (18 oz)

  Cholesterol-friendly and filling.

  ~$4

• 🥬

  Collard greens (bunch)

  Greens are great — just go easy on the salt pork.

  ~$2.50
• 🍌

  Plantains (each)

  Bake or boil them instead of frying.

  ~$0.70
• 🐟

  Canned sardines

  Tiny fish, big omega-3s, tiny price.

  ~$1.50
• 🍠

  Sweet potatoes (per lb)

  A Sunday-dinner staple, made a little better for you.

  ~$1.30
• 🫛

  Dried pigeon peas (1 lb)

  For rice and peas with real fiber in it.

  ~$2.50
• 🥚

  Eggs (dozen)

  Protein that goes a long way.

  ~$4
• 🍚

  Brown rice (2 lb)

  Swap it in for white rice a little at a time.

  ~$3

• 🥬

  Cabbage (head)

  Cheap, filling, and good for you — stretches a meal.

  ~$2
• 🫘

  Dried beans (1 lb)

  Soak overnight and save money over the canned kind.

  ~$2
• 🍌

  Bananas (per lb)

  Grab-and-go potassium.

  ~$0.70
• 🫘

  Canned beans (15 oz)

  No time to soak? Rinse the can to wash off salt.

  ~$1.25
• 🧅

  Onions & garlic (3 lb)

  Build flavor without reaching for the salt.

  ~$3
• 🥣

  Oats (18 oz)

  Start the day heart-smart.

  ~$4
• 🥬

  Frozen spinach

  Iron and fiber that keeps for months.

  ~$2

💡 Not in every neighborhood — worth a trip for the staples below.

• 🍚

  Frozen brown rice (3-pack)

  Whole-grain rice in 3 minutes, no pot to watch.

  ~$3
• 🫘

  No-salt-added canned beans

  Clean ingredient list — just beans and water.

  ~$1
• 🥜

  Unsalted mixed nuts

  A heart-healthy snack — keep the portion to a handful.

  ~$6
• 🐟

  Frozen wild salmon

  Omega-3s on a budget, straight from the freezer.

  ~$7
• 🥣

  Rolled oats

  Some of the cheapest clean oats around.

  ~$3
• 🍌

  Bananas (each)

  The famous 19¢ banana — potassium for next to nothing.

  ~$0.20
• 🫐

  Frozen mixed berries

  Antioxidants with no added sugar.

  ~$4