8 Must-Have Superfoods Dietitians Pick at Costco (and You Should Too)

1. Salmon

While many superfoods are plant-based due to their nutrient density, some animal products are nutritional powerhouses as well, with salmon being a prime example. “Salmon is rich in heart-healthy omega-3 fatty acids, which also promote brain health and help fight inflammation,” says Nicole Ibarra, RD, a registered dietitian specializing in sports nutrition. “It's also a fantastic source of protein and selenium, which is essential for thyroid health.” She recommends Costco’s frozen sockeye salmon, an affordable and convenient option.

Costco also carries canned salmon, which is another great way to buy this superfood, according to Bannan. “It’s ideal for making salmon patties, mixing with avocado or Greek yogurt to create a salmon salad, or adding to grain bowls and salads for an extra boost of healthy fats and protein,” she says.

2. Avocados

Costco offers a variety of non-food items, but if you're shopping for groceries, don’t overlook the produce section. You can find a large bag of avocados, another nutrient-packed superfood to stock up on, says Jenna Volpe, RDN, an Austin-based dietitian and founder of Whole-istic Living.

“Avocados are incredibly rich in heart-healthy monounsaturated fats, along with vitamin K and B vitamins such as folate,” explains Volpe. “These healthy fats reduce inflammation, and when combined with fiber, they help you feel full for longer periods.” She suggests adding sliced avocado to eggs, sandwiches, and salads for a nutritious boost.

Another way to enjoy this creamy superfood is by indulging in chunky guacamole, which Costco conveniently carries. “In addition to healthy fats and fiber, avocados provide potassium and vitamin E, making guacamole a nutrient-rich addition to your diet,” says Bannan.

3. Walnuts

Nuts are often praised as superfoods, and although Costco offers various types, you’ll want to grab a bag of walnuts. They're nutrient-packed, and there are plenty of creative ways to use them.

“One of my favorite superfoods from Costco is the Kirkland Signature Walnuts,” Bannan says. “Not only are walnuts full of fiber and protein, but their impressive amount of alpha-linolenic acid (ALA) omega-3 fatty acids sets them apart.” ALA is recognized for supporting brain health and cognitive function, and Bannan refers to research suggesting that eating walnuts regularly may help preserve cognitive function and slow the progression of age-related cognitive decline.

While walnuts are perfect for snacking, you can do so much more with them. “Sprinkle them over oatmeal or yogurt, incorporate them into baked goods like muffins or energy bars, or try blending them into a pesto sauce,” Bannan recommends. “Finely chop them and sprinkle on top of roasted vegetables for extra texture and flavor.”

4. Greek Yogurt

Fermented foods are often hailed as superfoods due to their content of beneficial bacteria, known as probiotics, which aren’t found in many other foods. Kimchi, sauerkraut, and tempeh are all examples of fermented foods, but yogurt is the most widely consumed in the United States. True to Costco’s style, you can grab a massive tub of Greek yogurt at the warehouse.

“Every time I visit Costco, I make sure to stock up on Greek yogurt,” says Ibarra. “It's packed with protein and contains probiotics that help maintain a healthy microbiome.”

Use it to create parfaits, add a scoop to desserts as a substitute for ice cream or whipped cream, or replace sour cream with Greek yogurt for the same tangy flavor. You can even make yogurt-based sauces like tzatziki.

5. Cacao Powder

There’s cocoa powder, and then there’s cacao powder. While they may look similar, they are not identical. Both are forms of chocolate, but cacao is less processed, which gives it a distinct nutritional profile. Among the two, cacao is more nutrient-rich, and it’s considered a superfood, says Volpe.

“Cacao has higher levels of essential micronutrients like potassium, magnesium, iron, and antioxidants compared to cocoa powder,” explains Volpe. “The antioxidants in cacao help protect cells from damage and may provide health benefits, such as supporting heart health.”

While cocoa powder is often preferred in baking recipes, cacao powder can also be used in sweet treats. Volpe suggests adding a scoop to your smoothies for a chocolatey taste or using it in recipes for avocado mousse, fudgy brownies, and energy balls.

6. Berries

Costco’s frozen berry blend is a staple in many carts because it’s not only affordable and convenient, but it’s also packed with health benefits. Another reason it’s considered one of the best Kirkland Signature products is because it’s rich in superfoods, says Ibarra. The blend includes raspberries, blueberries, and blackberries.

“Berries are packed with powerful antioxidants that help combat inflammation in the body, along with fiber that supports gut health and vitamin C to boost the immune system,” explains Ibarra. “It’s a must-have in my freezer because I can easily toss it into smoothies, mix it with Greek yogurt or oatmeal, or even sprinkle it on top of pancakes.”

Costco also carries frozen strawberries and blueberries, both of which are at the top of Bannan’s list of must-have superfoods. Since these berries are frozen at their peak ripeness, frozen berries often offer more nutrients than fresh ones, Bannan notes.

7. Pumpkin Seeds

Adding a handful of seeds to your snacks or sprinkling them onto yogurt, oatmeal, or salads is an effortless way to increase your superfood intake. While chia, flax, and hemp seeds get plenty of attention, pumpkin seeds are another superfood, says Ibarra. Luckily, Costco offers large bags of organic pumpkin seeds.

“This is one of my favorites because it’s so nutritious,” says Ibarra. “Pumpkin seeds are an excellent source of plant-based protein and key minerals such as zinc and magnesium.”

8. Matcha Green Tea Powder

Green tea is renowned for being a potent source of antioxidants, which is why it consistently makes appearances on top superfood lists. If you're a fan of green tea, you'll likely enjoy the matcha powder available at Costco. Matcha is essentially powdered green tea leaves, making its health benefits comparable—and perhaps even superior—to regular green tea, according to Volpe.

“Matcha is a natural prebiotic that can support optimal gut health,” says Volpe. “Its most abundant antioxidant, epigallocatechin-3-gallate (EGCG), is responsible for many of matcha's superfood benefits.” The advantages of EGCG include supporting heart health, regulating blood sugar, boosting metabolism, and even enhancing cognitive function, she explains.

Many people love the unique flavor of matcha, so it makes a great addition to baked goods as a flavor enhancer. You can also enjoy it as a hot or iced matcha latte for a refreshing treat.