Registered dietitians share the affordable Dollar General groceries they actually recommend, from protein-packed pantry staples to fiber-rich foods that support balanced meals.
Medically reviewed by Jane Leverich, M.S., RDN
Eating nutritious meals doesn’t have to require a large grocery budget. In fact, Dollar General carries a wide variety of affordable, nutrient-dense foods that can help you build balanced meals and snacks. From protein-rich staples to fiber-filled pantry items and convenient meal components, there are plenty of options that can provide important nutrients without stretching your budget.
To help identify some of the healthiest options, we asked registered dietitians to share their favorite Dollar General finds that offer a combination of nutrition, convenience, versatility and value, proving that healthy eating can be both accessible and affordable.
Beans consistently top dietitians’ lists of affordable nutrient-dense foods. At Dollar General, a 15-ounce can of Clover Valley Black Beansthe store’s private-label brand, is $1.35.
According to Danielle Smiley, RDN, LDN, CD-N, canned black beans are a nutrition powerhouse. “Beans provide plant-based protein, fiber, iron, magnesium and potassium. The combination of protein and fiber can support satiety, digestive health, blood sugar management and heart health,” says Smiley.
Research also supports the health benefits of beans. In fact, a 2024 study published in Nutrition Journal found that adults whose dietary patterns included more beans had significantly higher diet-quality scores and greater intakes of important nutrients that many Americans don’t get enough of, including fiber, potassium, magnesium, iron, folate and choline.
One half-cup of cooked black beans provides 113 calories, 8 grams of fiber and 8 grams of protein, along with calcium, iron, choline and several other nutrients.
Smiley recommends using black beans as part of a simple grain bowl alongside tuna, vegetables and rice for a balanced meal that is both affordable and satisfying.
When it comes to budget-friendly breakfast staples, Quaker Old-Fashioned Oats rank fairly high for dietitians, and at Dollar General an 18-ounce canister is $3.25, or $2.89 per pound.
“Quaker Old-Fashioned Oats are one of my favorite budget-friendly staples,” says Smiley. “Oats provide soluble fiber, including beta-glucan, which has been associated with heart health.”
In fact, research suggests that oat beta-glucan, which is a type of soluble fiber naturally found in oats, may help support healthy cholesterol levels and overall cardiometabolic health. Combined with their affordability and versatility, oats are a simple way to add more nutrient-dense whole grains to your diet.
Dollar General’s Clover Valley line also has rolled oats, which, at $2.85 for 18 ounces ($2.53 per pound), are even more budget-friendly. Enjoy either option as oatmeal, overnight oats, homemade energy bites, baked oatmeal or blended into smoothies for an added source of fiber.
For an affordable, shelf-stable source of protein, Briana V. Reamer, M.S., RDN, LDN, recommends Double Q Pink Salmon. This wild-caught Alaskan salmon costs $4.65 for a 14.75-ounce can, or $5 per pound.
Salmon offers an additional nutrition boost by providing a source of heart-healthy omega-3 fatty acids, along with key nutrients like vitamin D and vitamin B12.
One of the best things about canned salmon is its versatility. It can be used in salmon patties, mixed into salads or added to grain bowls. For an easy balanced meal, try serving it over brown rice with vegetables, or alongside whole-grain crackers and fruit.
As a registered dietitian, one of my favorite snack recommendations at Dollar General is Wonderful Pistachios. Pistachios are nutrient-dense, providing a combination of plant-based protein, fiber and heart-healthy unsaturated fats. This combination of nutrients helps to promote fullness and satisfaction between meals, making pistachios a great choice when hunger strikes.
In addition to protein and fiber, pistachios provide important nutrients, such as potassium, vitamin B6 and antioxidants. Research suggests that regularly including nuts like pistachios in your diet may support heart health and overall diet quality.
I love enjoying pistachios on their own as a convenient snack, but they’re also delicious sprinkled over salads, mixed into yogurt parfaits or added to homemade trail mix for extra crunch and nutrition.
For shoppers looking for high-fiber options, Bianca Coats, M.P.A., RD, LDN, recommends Olé Xtreme Wellness High-Fiber Tortilla Wraps. “These wraps are one of Dollar General’s strongest better-for-you options,” says Coats. “Each wrap provides 12 grams of fiber and only 60 calories.” The recommended daily intake for fiber is 25 grams for women and 38 grams for men, meaning one wrap provides about 48% of the recommended daily value of fiber for women and about 32% for men. The package of 6 is $3.75, or $0.63 per wrap.
Fiber is an important nutrient that supports digestive health, heart health, blood sugar management and satiety, yet most Americans don’t get enough. In fact, about 95% of adults and children fall short of their daily fiber needs.
Coats recommends pairing the wraps with black beans, which adds a source of plant-based protein, fiber and complex carbohydrates. One of her favorite meals is a vegetarian black bean taco made with seasoned black beans and vegetables wrapped in an Olé Xtreme Wellness tortilla. Together, she says, they provide a satisfying combination of fiber, protein and slow-digesting carbohydrates that helps support steady energy levels.
Another convenient, affordable source of protein at Dollar General, says Jennifer Ingolia, M.S., RDN, LDN, is the Clover Valley Tuna Packetswhich are just $1 for a ready-to-eat 2.6-ounce pouch.
Tuna is an excellent source of high-quality protein, which plays an important role in maintaining muscle health while also helping to promote fullness and satisfaction after meals. It’s also a source of important nutrients, including vitamin D, selenium and vitamin B12.
Ingolia recommends pairing tuna with brown rice and frozen vegetables for a quick, balanced meal that delivers protein, fiber and complex carbohydrates. Tuna packets can also be added to salads, stuffed into wraps or enjoyed with whole-grain crackers for an easy lunch or snack.
Healthy eating on a budget doesn’t have to be complicated. Dollar General offers a variety of affordable, nutrient-dense foods that can help you build balanced meals and snacks without overspending. From fiber-rich oats and beans to whole grains and canned proteins, there are plenty of options that provide important nutrients while fitting into a budget-friendly lifestyle.
The key is to focus on foods that offer lasting value, including protein, fiber, vitamins, minerals and versatility across multiple meals. As Smiley explains, “Budget-friendly nutrition isn’t about finding the perfect food. It’s about finding foods that are affordable, accessible, nourishing, safe and realistic for everyday life.” By choosing nutrient-dense staples and planning simple, balanced meals, healthy eating can be both accessible and affordable.
