The 29 healthiest Trader Joe’s foods, according to dietitians

No store does new product drops quite like Trader Joe’s. But tucked alongside their cult-following products (see: candy cane joe-joe’s), are meal and snack staples that help you hit the mark of a balanced diet. But how do you spot them?

“When I review nutrition labels, I tend to prioritize foods that are higher in protein and fiber and lower in added sugar, and Trader Joe’s offers many options that meet those criteria,” says Allison Tallman, R.D., a registered dietitian and founder of Nourished Routes in New York City. To prepare you for your next grocery run, we asked Tallman and other registered dietitians what they buy at Trader Joe’s to support a healthy diet — plus, their favorite fun foods, too.

Grilled chicken strips or chicken meatballs are always on Tallman’s list. “Having ready-to-eat protein makes it much easier to meet daily protein needs,” she says. One serving of TJ’s Chicken Meatballs, made with just chicken and seasonings, has 16 grams of protein for 150 calories. If you want more amped-up flavor, they also have Buffalo Style Chicken Meatballs. Prefer chicken pieces? Their Organic Grilled Chicken Breast is easy to add to a salad.

Shelled edamame is a must, says Tallman — and TJ’s has several precooked varieties to choose from. In the refrigerated section you can often find shelled edamame that are easy to sprinkle onto salads or in grain bowls. Their freezer section also has bags of shelled edamame as well as salted edamame in their pods. Both can easily be dumped into a bowl and defrosted in the microwave. 

Seema Shah, R.D., a registered dietitian in Long Beach, California, also likes TJ’s High Protein Organic Tofu, which has 14 grams of protein in a 3-ounce, 130 calorie serving. “This tofu is higher in protein than other tofu products I have come across, likely because it is made using sprouted soybeans,” she says (she’s also into what she describes as “its superior taste and texture”). And finally, their vacuum-packed Steamed Lentils are an easy way to add protein, fiber, and iron to salads and soups, Tallman says. (Look for it in the refrigerated section near the vegetables.)

If you snack right, it can be a great way to add extra nutrients to your diet and keep you energized between meals. That’s why Shah buys Trader Joe’s Organic Popcorn with Olive Oil. Not only does it taste delicious, but a 2-cup serving packs 3 grams of fiber, 3 grams of protein, and only 130 calories. For a well-balanced snack, she’ll pair it with almonds or pecans, two nuts TJ’s also carries. (Choose the lightly salted ones, not the flavored ones like caramel coffee almonds, which can be high in added sugar.)

Head to the frozen food aisle and take a swing by their dessert section. Choosing a frozen sweet treat causes you to naturally eat it a little slower than you would, say, a handful of chocolates. This helps you savor it more, says Lyssie Lakatos and Tammy Lakatos Shames, registered dietitian nutritionists and certified personal trainers in New York City who go by “The Nutrition Twins.” They like TJ’s Gone Bananas! (dark chocolate-covered banana slices) and their strawberry version, Gone Berry Crazy! You can also freeze TJ’s Slightly Coated Dark Chocolate Almonds (which have less sugar than traditional chocolate-coated nuts).

TJ’s has an entire section dedicated to dried and freeze-dried fruits. This includes mango slices and strawberries as well as apple rings with no added sugar — something Philadelphia-based registered dietitian Stacey Woodson, RDN, calls her “pantry MVP.” “I stir them into soups and stews to boost fiber and add a subtle sweetness that makes savory dishes pop,” she says. TJ’s has both sweetened/candied and unsweetened versions of dried fruit, so flip the label over and look for those with no added sugar.

Frozen mango, cherry berry blend, berry medley, and strawberries are all good options at TJ’s. “When the fruit is picked, it’s frozen immediately, so you often get more nutrients in frozen varieties,” Lakatos explains. Toss these into smoothies, defrost or microwave for oatmeal or Greek yogurt toppings, or take out a small bowl of their Pitted Dark Sweet Cherries for a sweet after-dinner sorbet-like treat.

Eating healthy doesn’t have to mean eating bland, boring foods. And one of the things that TJ’s shines in is offering a variety of flavor enhancers for meals. Here are a few R.D.-loved products:

• Corn and Chile Salsa. “It layers complexity into tacos, sandwiches, grain bowls, and beyond,” says Woodson.  

• Organic Hummus. “It’s tasty with minimal ingredients,” says Shah, who pairs the chickpea spread with veggies, whole grain bread and wraps, and even makes salad dressing out of it. 

• Organic Chunky Homestyle Guacamole. “Avocado or guacamole is a good way to include healthy fats in your diet,” says Lakatos Shames.

Want to pull a meal together fast? Instead of focusing on the ready-to-eat freezer meals, which can be high in sodium and saturated fat, consider stocking up on ready-to-use ingredients like frozen fish, chopped veggies, and pre-cooked grains like brown rice. “These items can quickly and easily be warmed up to form a good base for a meal.” says Shah.

Buying seeds at a regular grocery store can be expensive. At TJ’s, bags of plain, nutrient-packed seeds can save you money — and they give you an opportunity to boost the nutrition of your meals and snacks. A few that Lakatos recommends are chia seeds, hemp seeds, and flax, which she adds to salads, yogurt, cereal, oatmeal, rice, smoothies, nut butter sandwiches, and avocado toast. Health bonus: Research shows that in women, regularly eating seeds is associated with better metabolic health compared to those who don’t eat them.

Trader Joe’s has a lot of flashy, fun foods, but behind all that are really great basics that can help you create quick, convenient, and nutrient-packed meals and snacks. Plus, TJ’s is also known for having a lot of lower-priced items compared to many other grocery stores. Reading labels and sticking to whole foods as much as possible can help you shop in a way that helps you stick to your health goals.