Healthy Pantry Staples: A Buying Guide

This guide is for home cooks who want a pantry that makes good everyday meals easy: oils for cooking and dressing, seasonings, a few sauces, shelf-stable proteins and simple spreads. It covers what to read on a label, how to compare similar products, and the 12 healthy pantry staples we carry in our pantry section.

The short answer: start with short ingredient lists, then check sodium, added sugars and allergens per serving, and match each item to how you actually cook. A neutral oil for high heat, a flavorful olive oil for finishing, a good salt, one or two sauces and a few ready-to-eat proteins cover most weeknight meals.

How we chose: our picks are based on published label facts, brand specs and public reviews from named outlets linked on each product page. We have not tested these products ourselves, and we do not rank them by score.

How to choose healthy pantry staples

Read the ingredient list first

The ingredient list tells you more than any front-of-pack slogan. Many of the strongest pantry basics have one to four ingredients: an oil that lists only the oil, a salt with no additives, a peanut butter made from peanuts and a little salt. When two products look alike, the one with the shorter list you can recognize is usually the simpler choice.

Know what the certifications mean

Seals are useful when you know what stands behind them. The USDA allows the word “organic” on a product that contains at least 95 percent organic ingredients, not counting salt and water (USDA). The FDA has a defined standard that foods must meet to be labeled “gluten-free” (FDA). Third-party seals such as Non-GMO Project Verified or a gluten-free certification from a named group add an outside check on top of the brand’s own claim. Look for who issued the seal, not just the word on the front.

Compare sodium per serving

Sauces, broths, soy sauce and canned fish are where sodium adds up. The FDA sets the Daily Value for sodium at less than 2,300 mg per day, and the %DV on the label shows how much of that one serving provides (FDA). Always check the serving size next to it. A tablespoon of soy sauce and a half cup of marinara are very different portions, so compare products of the same type, serving to serving.

Watch added sugars

The Nutrition Facts label lists added sugars on their own line, and the Daily Value for added sugars is 50 grams per day on a 2,000 calorie diet (FDA). Jarred sauces and nut butters are common places for sugar to hide, so look for 0 g added sugars when you want a savory staple. With a sweetener like maple syrup, the useful checks are a single-ingredient label, the grade, and the serving size you actually pour.

Pick oils by grade and cooking job

Oils are not interchangeable. Under USDA grade standards, U.S. Extra Virgin Olive Oil must have excellent flavor and odor with no sensory defects and a low free fatty acid level (USDA). For olive oil, a harvest or bottling date on the label helps you buy fresh. For searing and roasting, a refined oil with a neutral taste and a high smoke point stated by the brand is easier to work with. Many kitchens keep one of each.

Check allergens on every label

U.S. law names nine major food allergens: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame (FDA). Pantry staples often contain them in plain sight (peanut butter, soy sauce, sardines), and some brands also share facility information. If anyone in your home has a food allergy, read the full label each time you buy, since recipes and facilities can change.

Think about storage and shelf life

Shelf-stable does not mean forever. Jarred sauces and cartons of broth need the fridge once opened, oils prefer a cool, dark cupboard, and high-fat seeds keep best sealed. Check best-by and use-by dates when you buy, and buy sizes you will finish while they are fresh.

Our picks

Cooking oils and vinegar

Chosen Foods 100% Pure Avocado Oil is a refined, single-ingredient oil with a neutral flavor and a brand-stated smoke point of up to 500°F. A 2020 UC Davis food science study found its samples pure and not oxidized, one of only two brands to pass. It suits high-heat cooking; note that it is refined and not organic.

California Olive Ranch 100% California Extra Virgin Olive Oil is cold-pressed from California-grown olives and certified extra virgin by Applied Sensory. A QR code on the bottle shows the harvest year and bottling date. Consumer Reports described it as fruity and grassy, which makes it a strong pick for dressings, roasting and finishing.

Bragg Organic Raw Apple Cider Vinegar is raw, unfiltered and unpasteurized, with the cloudy “Mother” left in and a two-ingredient label. It is USDA Organic and Non-GMO Project Verified. The Daily Meal and Tasting Table both praised its fruity, balanced acidity, which suits vinaigrettes and marinades.

Salt, sauces and seasonings

Diamond Crystal Kosher Salt is plain kosher salt with no additives, made in hollow flakes that are easy to pinch by hand. America’s Test Kitchen has named it its favorite kosher salt for more than 25 years. It suits cooks who season by feel; it is not iodized and measures differently from table salt.

San-J Organic Tamari is brewed from whole soybeans with no wheat and is certified gluten-free by GFCO, as well as USDA Organic. The brand describes it as richer and milder than regular soy sauce. It suits gluten-free cooks, but a tablespoon lists 940 mg of sodium.

Rao’s Homemade Marinara Sauce is made from Italian whole peeled tomatoes, olive oil, onions, garlic and herbs, with 0 g added sugars. The Daily Meal ranked it first of 12 jarred marinaras for its bright, herby flavor. It suits anyone who wants a near-homemade sauce from a jar; a half cup lists 420 mg of sodium.

Shelf-stable meals and proteins

Banza Chickpea Rotini is a gluten-free, vegan pasta made from chickpeas, pea starch, tapioca and xanthan gum. A 2 oz dry serving lists 14 g of protein and 8 g of fiber. Chickpea pasta has its own flavor and a softer bite than wheat pasta, so it suits people who want more protein from pasta more than those who want a firm al dente texture.

Kettle & Fire Beef Bone Broth is a shelf-stable carton simmered from grass-fed beef bones with organic vegetables and herbs, and no added flavorings. The brand lists 10 g of protein per serving. Food Network picked it as its top beef bone broth, and it works for sipping warm or as a soup base.

Wild Planet Wild Sardines in Extra Virgin Olive Oil with Lemon are skin-on, scale-free sardines from the North Pacific, packed in organic extra virgin olive oil with a slice of lemon. A 3 oz serving lists 17 g of protein and 1,140 mg of EPA and DHA omega-3s. Tasting Table named this exact can its top canned sardine; it suits quick toasts, salads and pasta.

Spreads, toppings and sweeteners

Santa Cruz Organic Creamy Dark Roasted Peanut Butter lists only organic roasted peanuts and a little salt, with no added sugar or hydrogenated oils. Sporked named it its top organic creamy peanut butter. It is the stir version, so it suits people who do not mind a natural, oily texture.

Manitoba Harvest Hemp Hearts are shelled, Canadian-grown hemp seeds that are ready to eat. A 3 tbsp serving lists 10 g of protein and 1 g of carbohydrate. They suit anyone who wants a no-cook topping for oatmeal, yogurt, salads and smoothies.

Coombs Family Farms Organic Maple Syrup, Dark Robust is 100% pure organic maple syrup in glass, graded Grade A Dark Color, Robust Taste (formerly Grade B). The brand notes its stronger flavor for cooking. It suits people swapping out corn syrup pancake syrups, keeping in mind that a 1/4 cup serving lists 53 g of sugars.

Quick comparison

Product	Type	One key fact	Good for
Chosen Foods Avocado Oil	Refined avocado oil	Brand-stated smoke point up to 500°F	Searing, roasting, stir-frying
California Olive Ranch EVOO	Extra virgin olive oil	Harvest year and bottling date via QR code	Dressings, roasting, finishing
Bragg Apple Cider Vinegar	Raw, unfiltered vinegar	USDA Organic, with the Mother	Vinaigrettes, marinades
Diamond Crystal Kosher Salt	Kosher salt	No additives, hollow flakes	Seasoning by hand
San-J Organic Tamari	Gluten-free soy sauce	Certified gluten-free by GFCO	Stir-fries, dipping sauces
Rao’s Homemade Marinara	Jarred pasta sauce	0 g added sugars	Quick pasta dinners
Banza Chickpea Rotini	Chickpea pasta	14 g protein per 2 oz dry	Gluten-free pasta nights
Kettle & Fire Beef Bone Broth	Shelf-stable broth	Grass-fed beef bones, no added flavorings	Sipping, soups, stews
Wild Planet Sardines with Lemon	Canned fish	17 g protein per 3 oz	Toast, salads, pasta
Santa Cruz Organic Peanut Butter	Nut butter	Peanuts and salt, no added sugar	Toast, oatmeal, apples
Manitoba Harvest Hemp Hearts	Shelled hemp seeds	10 g protein per 3 tbsp	No-cook toppings
Coombs Organic Maple Syrup	Maple syrup	Single ingredient, Grade A Dark	Pancakes, baking

Some pantry staples here also make quick protein snacks; see our short list of high protein snacks.

FAQ

What healthy pantry staples should I keep on hand?

A practical core is two oils (one neutral for high heat, one extra virgin olive oil), a vinegar, a good salt, a soy sauce or tamari, a tomato sauce, a pasta, a broth, a canned fish and a nut butter. Add seeds and a natural sweetener if you cook breakfast at home often.

Should I cook with avocado oil or olive oil?

Use them for different jobs. Chosen Foods lists a smoke point of up to 500°F and a neutral taste for its refined avocado oil, which suits searing. An extra virgin olive oil like California Olive Ranch brings more flavor to dressings, roasted vegetables and finishing.

Is tamari gluten-free?

Check the label rather than assuming. San-J Organic Tamari is made with no wheat and is certified gluten-free by the Gluten-Free Certification Organization. If you avoid gluten, look for a clear gluten-free claim or certification on any soy sauce you buy.

Can I swap kosher salt for table salt one to one?

Not by volume. Diamond Crystal’s hollow flakes are much lighter than table salt, and the brand states about 53% less sodium by volume for that reason. When a recipe calls for table salt, adjust the amount, or weigh it.

Why does natural peanut butter separate?

Santa Cruz Organic is the classic stir version, made from peanuts and a little salt with no hydrogenated oils, and oil separation in the jar is expected. Stir it well before use. If you want a spread that stays mixed, check the label for a no-stir version, which is a different product.

What is the cloudy layer in raw apple cider vinegar?

That is the “Mother,” which raw, unfiltered vinegars like Bragg keep in the bottle. The sediment is normal, and Bragg suggests shaking the bottle gently before use to mix it in.

Browse all our healthy pantry staples to stock up, then pair them with tools from our kitchen essentials or add a shake from our protein powders section.