Grabbing the right non-perishable food can help you eat healthier, save money, and stay prepared—here's what dietitians recommend.
12 Healthiest Non-Perishable Foods to Stock Up On, According to Registered Dietitians
Published on Jun. 04, 2025
1. Dried beans (lentils, black beans, chickpeas)
Dried beans are one of the most affordable and nutritious non-perishable foods you can keep in your pantry. “They’re high in protein, fiber, and iron,” says Brittain, who notes they’re also versatile and plant-based—making them a heart-healthy staple that supports digestive health and long-lasting energy.
Shelf life: Two to three years (or longer if vacuum-sealed)
Storage tips: Keep in airtight containers in a cool, dry place.
Use in meals: Soups, stews, grain bowls, salads, veggie burgers
2. Dried pasta
Pasta is a pantry classic that’s both comforting and functional. “It’s a great source of complex carbohydrates that help with digestion, blood sugar control, weight management, and lowering cholesterol,” says Czerwony. Many types are fortified with essential B vitamins, supporting cellular energy, nervous system function, and DNA repair.
Shelf life: Up to two years
Storage tips: Store in its original packaging in a cool, dark place away from moisture.
Use in meals: Pasta salads, casseroles, quick weeknight dinners
3. Rolled oats
Oats are a go-to non-perishable food with proven health benefits. “Oats provide soluble fiber, which helps manage cholesterol and blood sugar,” says Brittain. They’re a slow-digesting carbohydrate that promotes fullness and sustained energy.
Shelf life: One to two years
Storage tips: Keep in a sealed container, away from heat and moisture.
Use in meals: Overnight oats, baked goods, homemade granola
4. Brown rice or quinoa
Whole grains like brown rice and quinoa are nutrition-packed pantry must-haves. “They’re rich in fiber, B vitamins, and essential minerals,” Brittain shares. Quinoa is also a complete protein, containing all nine essential amino acids—ideal for those eating plant-based diets.
Shelf life: Brown rice: Six months to one year; quinoa: longer if stored properly
Storage tips: Use an airtight container in a cool, dark place; refrigerate or freeze to prolong freshness.
Use in meals: Grain bowls, stir-fries, stuffed vegetables, pilafs
5. Low-sodium canned vegetables
When fresh produce isn’t available, canned vegetables are a convenient way to keep fiber and key nutrients on hand. “Opt for low-sodium versions to avoid excess salt,” Brittain advises.
Another thing to watch out for: some cans contain BPA in their linings, a chemical that has been linked to potential health risks. When possible, choose products labeled “BPA-free” to minimize exposure.
Shelf life: One to five years
Storage tips: Keep in a cool, dry pantry
Use in meals: Stir-fries, soups, casseroles, pasta sauces
6. Nut butters (natural peanut or almond)
“Nuts and nut butters are high in unsaturated fats, which help lower LDL cholesterol,” says Czerwony. “They also promote fullness, which supports appetite control.” Choose natural options with minimal added sugar, salt, or oils.
Shelf life: Six to twelve months unopened
Storage tips: Keep in the pantry; refrigerate after opening.
Use in meals: Smoothies, toast, sauces, baked goods
7. Canned tomatoes
“Canned tomatoes offer different health benefits from raw tomatoes,” says Czerwony. “Heating them releases lycopene, an antioxidant linked to reduced risk of prostate, lung, and stomach cancers.” They’re also high in vitamin C and potassium, supporting immunity and blood pressure.
Shelf life: Up to two years
Storage tips: Keep at room temperature (ideally 50–70 degrees Fahrenheit) in a dry area.
Use in meals: Pasta sauces, stews, chili, soups
8. Dried fruits (with no added sugar)
Dried fruit is a sweet and nutritious non-perishable food that’s rich in fiber, vitamins, and antioxidants. They’re great for snacking, “but be mindful of portion sizes and sugar content,” says Brittain.
Shelf life: Up to one year
Storage tips: Store in airtight containers; refrigerate or freeze to extend shelf life.
Use in meals: Trail mix, baked goods, cereals, yogurt toppers
9. Honey
“Honey is one of the oldest known foods to man and has several health benefits,” says Czerwony. Its natural antibacterial and antioxidant properties support wound healing, immunity, and gut health. Bonus: it never spoils (as long as it is stored properly).
Shelf life: Indefinite
Storage tips: Store in a food-grade glass or plastic container; avoid metal to prevent oxidation.
Use in meals: Teas, glazes, marinades, baked goods, dressings
10. UHT shelf-stable milk or plant-based alternatives
Ultra-high temperature (UHT) pasteurization gives milk and non-dairy alternatives (like almond, oat, or soy) a long shelf life without refrigeration. “These are good sources of calcium and support bone health,” Brittain notes.
Shelf life: Up to three months unopened
Storage tips: Keep in a cool, dry pantry; refrigerate after opening and use within seven to 10 days.
Use in meals: Smoothies, cereal, baking, coffee
11. Low-sodium broth
Brittain says that low-sodium broth is a hydrating base that supports immunity and joint health. It can also help replenish electrolytes.
Shelf life: One year (canned); three to six months (cartons)
Storage tips: Store in a cool, dry pantry
Use in meals: Soups, sauces, cooking grains, braising meats
12. Dried herbs and spices
Czerwony explains that herbs and spices are among the best sources of antioxidants and anti-inflammatory compounds. They’re calorie-free flavor boosters that can elevate the nutrition profile of any meal.
Shelf life: One to three years
Storage tips: Keep away from heat, moisture, and light; freeze for extended life, but use thawed portions quickly.
Use in meals: Everything from eggs to sauces to grains
Tips to extend the life of non-perishable foods
Proper storage is key to maximizing the freshness and safety of your non-perishable food, especially in areas prone to high humidity or power outages. Here’s what our experts recommend:
- Store in cool, dry, and dark areas: Keep food off the floor and away from direct sunlight, windows, or heat sources to avoid water damage, spoilage, and pest issues. Ideally, keep pantry temperatures below 75 degrees Fahrenheit.
- Use airtight containers: Dry goods such as oats, rice, and pasta last longer when stored in sealed containers. This helps prevent moisture exposure and keeps insects out.
- Label and date your items: Mark foods with the purchase or expiration date to make rotation easier, especially if you update your emergency kit seasonally.
- Follow the FIFO method: “First in, first out” is the golden rule. Use older items before newer ones to reduce waste and keep your stockpile fresh.
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