Food List
These proteins pack the most nutrition for the lowest cost and provide a balance of healthy fats and essential minerals like iron. Eat something from the "beans and more" list at least once a week.


cod Alaskan or Pacific
salmon Alaskan or Pacific
tuna* canned light
whiting or silver hake
* Limit croaker, perch and canned light tuna to once a month. These fish may contain industrial pollutants.

Fresh or frozen wild Alaskan or Pacific salmon are best. Canned salmon is a lower cost alternative.

Beans & More

black beans
black-eyed peas cowpeas
chickpeas garbanzo beans
eggs baked, boiled or poached
lima beans
mungo beans
pink beans
pinto beans
red kidney beans
white beans

Nuts & Seeds

almonds roasted, unsalted
peanuts roasted, unsalted
sunflower seeds


chicken remove skin
turkey light & dark meat, remove skin
*Goat is the world's most commonly eaten meat.

Skip processed meat like hot dogs, sausage and deli meats. They are high in salt and additives. Lean meats have fewer pollutants.


Top tips

See EWG's Meat Eaters Guide and EWG's Fish List to learn more.

Concerned about industrial farms? Check out why methods like pasture-raised or organic may be worth the cost.

Eggs, beans and nuts are excellent sources of protein and easy to add to almost any dish.

Add nuts to oatmeal, cereal, salads and stir-fries for a healthy, hearty meal. Raw nuts are often cheaper. Roast them for a delicious snack. Nuts stay fresh longer in the freezer.

Whole or cut-up bone-in chicken can be a money saver (see recipe). Bake extra and use all week. Buy family-size packs on sale and freeze.

Soak and cook dried beans to save money. Canned beans save time, but rinse them before using.