7 Cheap but Nutritious Grocery Items Dietitians Swear By

If you’ve ever felt like you have to choose between eating healthy and saving money, you’re definitely not alone. But according to registered dietitians, smart grocery shopping can give you the best of both worlds. With the right nutritious grocery items in your cart, you can nourish your body without emptying your wallet. These budget-friendly staples are packed with vitamins, fiber, protein, and heart-healthy nutrients—without the premium price tag. Whether you’re shopping for one or feeding a family, here are seven affordable and dietitian-approved items you’ll want on your list.

1. Canned Beans

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Canned beans are one of the most budget-friendly sources of plant-based protein out there. Whether you’re using black beans, kidney beans, pinto beans, or chickpeas, they’re versatile enough for salads, soups, stews, or wraps. Dietitians love them because they’re rich in fiber, folate, and iron—key nutrients that support heart health and digestion. A single can costs less than a dollar and can be stretched into multiple meals. Just rinse them well to reduce sodium, and you’ve got a true pantry powerhouse among nutritious grocery items.

2. Brown Rice

Brown rice is a cheap, filling, and fiber-rich whole grain that works with almost any meal. It has a longer shelf life, cooks in bulk, and offers more nutritional value than white rice due to its intact bran and germ layers. Dietitians recommend it for its steady energy release and blood sugar stability. You can prep a batch for the week and pair it with beans, eggs, stir-fry veggies, or a quick curry. For just a few bucks per bag, brown rice is one of the easiest nutritious grocery items to keep on hand.

3. Frozen Mixed Vegetables

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Don’t overlook the freezer aisle—frozen mixed veggies are a nutritional goldmine. They’re usually flash-frozen at peak ripeness, which locks in vitamins and minerals just as effectively (sometimes better) than fresh produce. Plus, they’re pre-chopped, mess-free, and ready in minutes. Dietitians say they’re perfect for stir-fries, pasta dishes, soups, and casseroles when you’re short on time or cash. At about $1 to $2 per bag, they offer a super accessible way to load up on nutritious grocery items without worrying about spoilage.

4. Oats

Old-fashioned or quick oats are a breakfast staple that’s cheap, satisfying, and dietitian-approved. They’re loaded with soluble fiber (especially beta-glucan), which helps lower cholesterol and support heart health. You can enjoy them hot, soak them overnight, or even blend them into smoothies or baked goods. Unlike many cereals, oats are naturally low in sugar and high in whole grain goodness. For just pennies per serving, oats stand tall as one of the most affordable, nutritious grocery items you can buy.

5. Eggs

Eggs are the ultimate low-cost protein source with a strong nutrition profile. Each egg contains high-quality protein, essential fats, and nutrients like vitamin D, choline, and B vitamins. They’re endlessly versatile—scramble them, hard-boil them for snacks, or add them to grain bowls, salads, and sandwiches. Dietitians often call eggs a “perfect food” for how well they support muscle, brain, and immune function. At less than 25 cents per egg, they’re a nutritional bargain and a must on any list of nutritious grocery items.

6. Canned Tuna

Canned tuna is protein-rich, shelf-stable, and loaded with omega-3 fatty acids that support brain and heart health. You can toss it into salads, mix it into pasta, or enjoy it in wraps and sandwiches. Registered dietitians recommend choosing light tuna in water to keep fat content low and minimize mercury exposure. It’s a convenient way to get more seafood into your diet without the cost of fresh fish. With cans often under $1, it’s one of the most wallet-friendly, nutritious grocery items that doesn’t sacrifice quality.

7. Plain Greek Yogurt

Greek yogurt is packed with protein and probiotics that support gut health and keep you fuller longer. Go for plain, unsweetened varieties to avoid added sugars and gain the most nutritional value. It works just as well in savory meals as in sweet ones—think smoothies, salad dressings, or a dollop on tacos. Dietitians love that it contains calcium, potassium, and magnesium too. While individual containers are convenient, the big tubs offer even more value, making Greek yogurt a solid addition to your list of nutritious grocery items.

Eating Smart Is About What You Choose—Not What You Spend

You don’t need to shop at expensive health food stores to eat like a dietitian. By stocking up on these affordable, nutrient-dense staples, you’ll have everything you need to create balanced meals that support your health and your budget. Many of these nutritious grocery items are already sitting on your local store’s shelves—you just need to know what to reach for. With a little planning, eating healthy can be both simple and surprisingly affordable. Now’s the perfect time to rethink your grocery list and make every dollar count.

What’s your favorite budget-friendly healthy grocery item? Have you found any hidden gems that deserve a spot on this list? Drop your go-to picks in the comments!