5 Healthy Grocery Items Frugal People Buy at Sam’s Club

It’s a common misconception that you can’t eat healthy while cutting down your grocery bill. Savvy shoppers know they don’t have to drop a whole paycheck on organic produce and meat.

In fact, taking a trip to your local Sam’s Club will expose you to a range of options that do your body — and your wallet — much good. Let’s check them out.

• Price: $12.84 for 14.75 ounces

As a cardiology dietitian and owner of Entirely Nourished, Michelle Routhenstein knows a lot about the foods that help keep our hearts happy. She recommended the Black Top Premium Alaskan Canned Salmon from Sam’s Club, because “it is packed with omega-3 fatty acids, particularly EPA and DHA, which help to boost heart health by lowering inflammation and triglycerides in the blood.”

She added that this kind of salmon is also a good source for calcium, which promotes heartbeat regularity and blood clotting. With the easy-to-open, easy-to-use convenience of canned salmon, you can create nutritious salmon burgers for dinner on a busy night.

• Price: $22.98

When the popular site Eat This, Not That! did its own investigation into the healthiest foods at Sam’s Club, this olive oil — which tastes luxurious even at everyday prices — came out on top. 

Reviewing Sam’s Club items, nutritionist Lauren Manaker zeroed in on the olive oil for its richness in monounsaturated fats, which are heart-health dietary fats, as well as antioxidants that combat inflammation. Manaker also said olive oil “may have a protective effect against stroke, certain cancers, and gut health.”

• Price: $8.48 for 56 ounces

Manaker also had high praise for Bob’s Red Mill Oats, a versatile treat that, whether cooked over the stove or quickly prepared in the microwave, comes packed with protein and fiber. 

“Oats are, without a doubt, one of the healthiest foods on the planet,” Manaker said. “If you’ve ever had a bowl of oatmeal for breakfast, you know the powerful feeling that comes over you.”

• Price: $5.98 for 1 pound

Members of the Reddit community /EatHealthyandCheap enjoy the Member’s Mark steamable broccoli florets because they get healthy portions for a healthy price. 

“Their 4-pound bags of frozen broccoli are really good. … It’s a big bag that comes with four 1-pound bags inside,” wrote one Redditor. “Super handy for prepping. We just throw it in the air fryer with a little oil and some Montreal steak seasoning. Super easy.”

• Price: $4.98

Redditors also enjoyed the Sam’s Club rotisserie chicken as a flavorful source of protein that could be served in a myriad of dishes, from sandwiches to salads. Saving the bones even allowed some industrious members of the community to prepare homemade chicken soup.