Costco is the ultimate destination for cost-effective shopping. It offers a plethora of products, from your favorite foods to essential household items, all conveniently available in bulk. If you're already a devoted Costco enthusiast, you likely have a list of must-have items you routinely purchase. Beyond its money-saving reputation, Costco can also be a valuable resource for achieving your health and wellness goals in the upcoming year, thanks to its extensive range of nutritious food options.
Whether you're aiming to boost your protein intake, monitor calorie consumption, increase fiber intake, or simply wish to prepare more meals at home, Costco has a solution for you. In our quest to discover the finest healthy foods at Costco, we consulted with expert dietitians to uncover their preferred selections.
Continue reading to find out which items dietitians are currently purchasing at Costco, and gain additional insights and tips for maintaining a healthy diet this year.
1) Kevin's Natural Foods Korean BBQ Beef
Per serving: 240 calories, 12 grams of fat (0 grams saturated fat), 490 milligrams of sodium, 5 grams of carbohydrates (0 grams of fiber, 2 grams of sugar), and 26 grams of protein.
Lauren Manaker, MS, RDN, recommends Kevin's Natural Foods Korean BBQ Beef as a convenient option for busy weeknight dinners. She notes, "Made from tender strips of grass-fed beef and accompanied by a soy and dairy-free bulgogi sauce, this dinner solution pairs wonderfully with rice and vegetables, creating a straightforward meal."
Another noteworthy aspect of this Costco discovery, as highlighted by Manaker, is that it adheres to various dietary preferences, being paleo, gluten-free, devoid of added sugars, soy-free, and dairy-free, ensuring that individuals with diverse dietary restrictions can indulge in it as well.
2) WILDE Protein Chips
Per serving: 170 calories, 10 grams of fat (1 gram saturated fat), 310 milligrams of sodium, 8 grams of carbohydrates (2 grams of fiber, less than 1 gram of sugar), and 10 grams of protein.
Did you know you can savor a salty chip while boosting your protein intake? One of Lauren Manaker's preferred wholesome snacks from Costco is WILDE Protein chips, offering you the perfect fusion of both worlds.
"For that classic crispy potato-chip texture without the potato and with an added protein punch, these chips are an excellent choice," Manaker affirms. "WILDE Protein Chips are crafted from real chicken breast, egg whites, and bone broth, resulting in a flavorful, nutrient-packed snack that's just as satisfying as traditional potato chips."
Although these chips may not be available on the Costco website yet, Manaker, a dedicated customer, can confirm their presence in stores.
3) Sunsweet Whole Dried Plums
Per serving: 100 calories, 0 grams of fat (0 grams saturated fat), 0 milligrams of sodium, 24 grams of carbohydrates (3 grams of fiber, 14 grams of sugar), and 1 gram of protein.
If you're in search of a nutrient-rich, fiber-packed snack that can also satiate your sweet cravings, Kirkland Dried Plums are an excellent choice.
"Prunes, also known as dried plums, offer a natural source of fiber without any added sugars, and scientific evidence suggests that consuming them may have positive effects on bone health," notes Lauren Manaker.
She points out, "Research published in The Journal of Nutrition indicates that daily intake of prunes (approximately 50 grams per day, or 4-6 prunes) may reduce inflammation markers associated with bone signaling pathways and mitigate the effects of bone loss, particularly in postmenopausal women."
Stash these in your refrigerator for a sweet and wholesome snack option at any time.
4) OLIPOP Prebiotic Soda
Per serving: 35 calories, 0 grams of fat (0 grams saturated fat), 25 milligrams of sodium, 16 grams of carbohydrates (9 grams of fiber, 2 grams of sugar), and 0 grams of protein.
Meeting your daily fiber requirements can be a daunting task, but if you're seeking a convenient and delightful way to boost your fiber intake, OLIPOP is an excellent choice.
"In contrast to conventional sodas, OLIPOP boasts 9 grams of prebiotic fiber, promoting gut health," Lauren Manaker explains. "Furthermore, they contain significantly less added sugar compared to regular sodas." This is precisely why Manaker considers OLIPOP sodas to be a fundamental item in her household.
At Costco, you can opt for the variety pack, which includes their Vintage Cola, Classic Grape, Orange Squeeze, and Classic Root Beer flavors.
5) Dave's Killer Bread 21 Whole Grains and Seeds
Per serving: 110 calories, 1.5 grams of fat (0 grams saturated fat), 170 milligrams of sodium, 22 grams of carbohydrates (5 grams of fiber, 5 grams of sugar), and 5 grams of protein.
The days of struggling to find delectable whole-grain bread are long gone. Numerous brands, such as Dave's Killer Bread, now offer delightful and nutrient-rich sandwich bread that you can genuinely appreciate.
Lauren Manaker praises Dave's Killer Bread's "21 Whole Grains and Seeds" for its robust texture, subtle sweetness, and a crust generously coated with seeds. She remarks, "It's perfect for toasting, making sandwiches, or enjoying on its own."
And to your delight, it's readily available at Costco! With "5 grams of protein, 5 grams of fiber, 260 milligrams of ALA omega-3s, and 22 grams of whole grains," as noted by Manaker, "this bread is undeniably a nutritional powerhouse."
6) Wonderful Pistachios, Roasted & Salted
Per serving: 120 calories, 10 grams of fat (1.5 grams saturated fat), 120 milligrams of sodium, 6 grams of carbohydrates (2 grams of fiber, 2 grams of sugar), and 5 grams of protein.
When it comes to savory snacks, "Wonderful Pistachios offer a guilt-free option," Lauren Manaker remarks, emphasizing that they are a complete source of plant-based protein, containing all the essential amino acids our bodies require.
Opting for the in-shell pistachios available at Costco can help create a perception of fullness, as Manaker explains, "The leftover shells act as a visual cue for portion control, a phenomenon often referred to as the 'Pistachio Principle.'"
She further elaborates, "Unlike mindlessly munching on a bowl of chips, accumulating pistachio shells serve as a natural reminder to pace yourself and savor the snack."
7) Whisps Parmesan Cheese Crisps
Per serving: 150 calories, 10 grams of fat (7 grams saturated fat), 350 milligrams of sodium, 1 gram of carbohydrates (0 grams of fiber, 0 grams of sugar), and 13 grams of protein.
The Whisps Parmesan Cheese Crisps stand as the ideal Costco snack for individuals adhering to a Keto diet, but their delightful flavor and rich protein content make them appealing to non-Keto eaters as well.
Lauren Manaker expresses her enthusiasm, stating, "These crisps serve as a convenient, protein-packed snack when I'm on the move." Crafted entirely from cheese, they provide a substantial 13 grams of protein per serving while containing just 1 gram of carbohydrates. For a well-rounded and nutrient-rich snack, you can pair them with a piece of fresh fruit. Additionally, they are gluten-free and keto-friendly.
8) Red's Turkey Sausage EGG'Wich
Per serving: 190 calories, 12 grams of fat (5 grams saturated fat), 590 milligrams of sodium, 3 grams of carbohydrates (0 grams of fiber, 1 gram of sugar), and 17 grams of protein.
Juggling a healthy breakfast amidst a busy morning routine can be quite challenging. However, Lauren Manaker suggests that "keeping these frozen egg'wiches on hand simplifies breakfast on hectic mornings."
She elaborates, "The Red's Egg'Wiches replace traditional bread with fluffy cage-free egg patties, complemented by real cheese and antibiotic-free sausage." Moreover, boasting an impressive 17 grams of protein per serving, these sandwiches offer an unbeatable breakfast option.
For an extra dose of fiber to enhance this meal, consider slicing up an avocado or pairing it with your preferred fruits.
9) Earthbound Farm Organic Spring Mix
Per serving: 40 calories, 0 grams of fat (0 grams saturated fat), 110 milligrams of sodium, 6 grams of carbohydrates (3 grams of fiber, 1 gram of sugar), and 3 grams of protein.
While Costco is renowned for its snack offerings, it's essential not to overlook the essentials like fruits and vegetables while navigating the store's aisles.
Mary Sabat MS, RDN, LD, points out, "Costco boasts an extensive assortment of organic vegetables and fruits, and one of my personal favorites is the Earthbound Farm Organic Spring Mix." She emphasizes her recommendation for clients to opt for organic produce, especially when it comes to the Dirty Dozen List, which highlights fruits and vegetables with the highest pesticide residue levels and advocates for their organic selection.
Sabat also highlights the financial advantage of purchasing this lettuce at Costco rather than other grocery stores. She remarks, "Incorporating a generous salad with at least one meal is one of my top recommendations for clients. However, the same container purchased elsewhere can cost you a few extra dollars, making this an excellent value at Costco."
10) Kirkland Signature Organic Blueberries
Per serving: 70 calories, 1 gram of fat (0 grams saturated fat), 0 milligrams of sodium, 17 grams of carbohydrates (4 grams of fiber, 12 grams of sugar), and 1 gram of protein.
Continuing with the theme of organic products, Mary Sabat also appreciates the abundance of frozen options available at Costco.
"In the frozen food aisle, my top pick would be the Kirkland Signature Organic Blueberries," states Sabat. "Organic blueberries are cultivated without synthetic pesticides or fertilizers, which reduces the risk of pesticide residues. They provide a rich source of antioxidants, vitamins, and fiber, contributing to overall health and well-being."
11) Wild Planet Wild Albacore Tuna
Per serving: 80 calories, 2.5 grams of fat (1 gram saturated fat), 150 milligrams of sodium, 0 grams of carbohydrates (0 grams of fiber, 0 grams of sugar), and 14 grams of protein.
When seeking affordability, convenience, and valuable nutrients like lean protein and healthy fats, a classic can of tuna reigns supreme. And when shopping at Costco, Mary Sabat recommends selecting Wild Planet Wild Albacore Tuna.
"This is another one of my preferred discoveries because tuna offers a high protein, convenient food source," Sabat highlights, emphasizing the added benefit of the cans being BPA-free.
You can acquire a 6-count package at Costco for just $19.99, making it a budget-friendly choice as well.
12) Love Organic Cooked Beets
Per serving: 45 calories, 0 grams of fat (0 grams saturated fat), 40 milligrams of sodium, 10 grams of carbohydrates (2 grams of fiber, 7 grams of sugar), and 1 gram of protein.
Beets are often underestimated, yet this vegetable "presents a rich source of dietary fiber, vitamins (especially vitamin C and folate), minerals (such as potassium and manganese), and antioxidants. These elements can enhance digestion, bolster the immune system, and contribute to overall health when integrated into a well-rounded diet," advises Mary Sabat.
To capitalize on these advantages, Sabat recommends acquiring the Love Organic Cooked Beets from Costco. She notes, "These cooked beets are ready for use in salads or recipes, and you can be confident that the sole ingredient is organic beets."
13) Kirkland Organic Signature Reduced Fat Chocolate Milk
Per serving: 160 calories, 5 grams of fat (3 grams saturated fat), 130 milligrams of sodium, 21 grams of carbohydrates (1 gram of fiber, 19 grams of sugar), and 8 grams of protein.
"I frequently recommend chocolate milk to my clients as a post-workout recovery beverage," elucidates Lexi Moriarty, MS, CD, a registered dietitian, and certified sports dietitian. "Chocolate milk offers the ideal combination of carbohydrates, protein, and sugar, which effectively replenishes energy stores and aids in muscle recovery following strenuous exercise. Costco offers an excellent organic choice that is convenient for on-the-go consumption and more cost-effective than other alternatives."
14) Kirkland Plain Greek Yogurt
Per serving: 100 calories, 0 grams of fat (0 grams saturated fat), 60 milligrams of sodium, 7 grams of carbohydrates (0 grams of fiber, 3 grams of sugar), and 18 grams of protein.
According to Grace Scarborough, RDN, a registered dietitian nutritionist located in Florida, "Kirkland Plain Greek Yogurt is a valuable addition to your Costco shopping cart." She elaborates, "As we're all aware, the cost of eggs is on the rise, and Kirkland plain Greek yogurt offers an affordable yet nutritious alternative source of protein. A single two-thirds-cup serving provides an impressive 18 grams of protein, along with beneficial prebiotics that support health."
15) Kirkland Organic Extra Virgin Olive Oil
Per serving: 125 calories, 14 grams of fat (2 grams saturated fat), 0 milligrams of sodium, 0 grams of carbohydrates (0 grams of fiber, 0 grams of sugar), and 0 grams of protein.
Kaleigh McMordie, MCN, RDN, owner of Baby Led Bliss, shares, "Costco's brand of extra virgin olive oil is a kitchen essential for me." She praises its delightful flavor that strikes a perfect balance without overpowering dishes, and she also values its consistently attractive pricing. Olive oil is an excellent choice for lower-temperature cooking and crafting salad dressings due to its healthful fatty acid composition. McMordie enthusiastically endorses this particular olive oil.
16) Kirkland Frozen Thin Sliced Boneless Chicken Breast
Per serving: 90 calories, 1.5 grams of fat (0 grams saturated fat), 300 milligrams of sodium, 0 grams of carbohydrates (0 grams of fiber, 0 grams of sugar), and 20 grams of protein.
Elizabeth Ward, MS, RDN, a registered dietitian nutritionist and co-author of "The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness," extols the virtues of having this substantial bag of chicken readily available for preparing healthy and delectable weeknight meals. She suggests dishes like stir-fries, chicken with ziti and broccoli, or chicken piccata.
Ward underscores the appeal of boneless, skinless chicken for its convenience—it requires no messy preparation. Additionally, boneless, skinless chicken is renowned for its abundance of high-quality protein, vitamins, and minerals, while being low in saturated fat and cholesterol.
17) Sabatasso's Four-Cheese Pizza, 3 Pack
Per serving: 330 calories, 15 grams of fat (8 grams saturated fat), 670 milligrams of sodium, 36 grams of carbohydrates (1 gram of fiber, 7 grams of sugar), and 12 grams of protein.
Lisa Richards, a nutritionist and author of "The Candida Diet," recommends stocking up on the frozen four-cheese pizza from Sabatasso's at Costco. She praises its gluten-free composition, which reduces the presence of inflammation-causing ingredients compared to traditional frozen pizza. Taking measures to reduce gluten intake can effectively combat chronic inflammation—a condition that, if left unchecked, can lead to or exacerbate chronic illnesses. This pizza provides a quick and budget-friendly meal option without compromising on health.
18) Kirkland Signature Organic Roasted Seaweed
Per serving: 20 calories, 1.5 grams of fat (0 grams saturated fat), 40 milligrams of sodium, 0 grams of carbohydrates (0 grams of fiber, 0 grams of sugar), and 0 grams of protein.
Lisa Young, PhD, RDN, author of "Finally Full, Finally Slim," and a member of our Medical Expert Board, expresses her enthusiasm for stocking up on seaweed snacks. She extols their convenience as an easily accessible snack, suitable for enjoying on the go. Additionally, their extended shelf life makes bulk purchasing a highly worthwhile endeavor.
These seaweed snacks offer a healthful profile, rich in essential minerals such as calcium, vitamin A, vitamin C, and B12. Moreover, they can be seamlessly incorporated into various meals, enhancing their versatility.
19) Kirkland Frozen Wild Caught Atlantic Salmon or Wild Raw Red Argentinian Shrimp
"These items simplify the process of incorporating the recommended two seafood meals per week," highlights Ward. "The salmon comes in convenient 4-ounce portions, essentially serving as a ready-made seafood 'meal,' eliminating the need for any cutting."
She goes on to explain, "Both the salmon and the shrimp thaw rapidly, making them ideal for quick weeknight dinners. Personally, I prefer to roast the salmon, while the shrimp often finds its way into delectable pasta creations. Salmon stands out for its abundance of heart-protective omega-3 fats, while both salmon and shrimp are excellent sources of high-quality protein."
20) Kirkland Organic Hummus
Per serving: 170 calories, 13 grams of fat (1.5 grams saturated fat), 290 milligrams of sodium, 11 grams of carbohydrates (3 grams of fiber, 1 gram of sugar), and 4 grams of protein.
"Single-serving hummus cups represent an excellent and hassle-free snack option, ideal for pairing with vegetables, chips, or crackers," advises Young. "They excel at portion control, ensuring you don't overindulge. Hummus is a noteworthy source of both protein and dietary fiber, contributing to a sense of fullness and satisfaction."
21) Kirkland Signature Organic Chicken Stock
Per serving: 10 calories, 0 grams of fat (0 grams saturated fat), 440 milligrams of sodium, 0 grams of carbohydrates (0 grams of fiber, 0 grams of sugar), and 2 grams of protein.
"This organic chicken stock offers versatility and serves as an excellent foundation for soups, stews, and sauces. It can also enhance the flavor and nutritional value of various recipes without significantly increasing calorie or sodium content," elucidates Richards.
She goes on to explain, "I like to keep chicken stock readily available, especially when I'm under the weather, due to its hydrating and nourishing qualities. Maintaining adequate hydration is crucial for overall well-being and can support healthy digestion, immune function, and skin health."
Richards further notes, "Chicken stock is typically prepared by simmering chicken bones, vegetables, and herbs in water for an extended period. This slow-cooking process extracts vitamins, minerals, and antioxidants. Chicken stock serves as a valuable source of protein, collagen, and amino acids, which contribute to healthy skin, joints, and muscles."
22) Tattooed Chef Riced Cauliflower Stir-Fry
Per serving: 60 calories, 3 grams of fat (0 grams saturated fat), 290 milligrams of sodium, 8 grams of carbohydrates (2 grams of fiber, 3 grams of sugar), and 3 grams of protein.
"This particular riced cauliflower stands out because it constitutes an entire meal, as opposed to conventional plain frozen riced cauliflower," highlights Trista Best, MPH, RD, LD, at Balance One Supplements. "It boasts a wealth of nutrients, holds gluten-free certification, is USDA organic-certified, and aligns with vegan dietary preferences, rendering it suitable for a broad spectrum of individuals."
Best adds, "Cauliflower, despite its muted color and mild flavor, qualifies as a nutrient-rich vegetable that frequently goes unnoticed. Yet, it stands as an exceptionally versatile option and one of the easiest vegetables to discreetly incorporate into meals for a nutritional boost. A one-cup serving of this cauliflower only amounts to 60 calories and delivers 3 grams of protein."
23) Canned Beans
Per serving: 130 calories, 0.5 grams of fat (0 grams saturated fat), 410 milligrams of sodium, 23 grams of carbohydrates (6 grams of fiber, 1 gram of sugar), and 8 grams of protein.
"I always ensure I have three varieties of beans in stock from Costco, typically opting for garbanzo, kidney, and black beans," reveals Ward. "I incorporate beans into an array of dishes, including salads, soups, stews, chili, and pasta creations. I lean towards canned beans because I prefer the convenience over cooking them from dried beans. Having canned beans readily available enables me to prepare wholesome meals swiftly while infusing them with essential fiber, protein, vitamins, minerals, and phytonutrients."
24) Kirkland Quinoa
Per serving: 160 calories, 2.5 grams of fat (0 grams saturated fat), 0 milligrams of sodium, 28 grams of carbohydrates (3 grams of fiber, 3 grams of sugar), and 6 grams of protein.
"Costco consistently delivers excellent value for grain purchases," asserts Steph Magill, MS, RD, a sports nutrition specialist and the proprietor of Soccer Mom Nutrition. "I opt for the Kirkland brand organic quinoa, which boasts a similar price point as a bag only one-third of the size at a typical store. Given quinoa's impressive protein content, it can readily become a dietary staple, gracing your meals from morning to night."
25) Simple Mills Almond Flour Crackers
Per serving: 150 calories, 8 grams of fat (0.5 grams saturated fat), 230 milligrams of sodium, 18 grams of carbohydrates (2 grams of fiber, 0 grams of sugar), and 3 grams of protein.
"These crackers are truly remarkable, offering a wholesome and delectable snacking option," enthuses Young. "They are a rich source of both protein and fiber, rendering them an ideal choice for nutrient-dense snacking. Their impressive satiety factor keeps you feeling full and satisfied for several hours," she further emphasizes. "These crackers are the perfect accompaniment to various dips, spreads, or can be enjoyed on their own."