Buzz
Image Credit: Алексей Филатов/Getty ImagesFor those aiming to improve their diet but unsure where to begin, registered dietitians are the go-to professionals. Their expertise in nutrition makes them the perfect source for healthy eating tips. While some nutritious foods can be expensive, Costco stands out as a reliable destination for affordable, health-conscious groceries. We consulted dietitians who frequent Costco to share their top picks and preparation tips. Here are some of the healthiest items you can find at Costco, as recommended by dietitians.
House Foods Organic Tofu
Protein is a vital nutrient, and while animal-based foods are excellent sources, plant-based options like soybeans are equally rich. “Soy products, such as tofu, are packed with protein, fiber, and beneficial phytonutrients,” says Cindy Chou, RDN. “Soybeans are unique among plants as they provide all essential amino acids, making them a complete protein.” Tofu, a popular soy product, is widely available at Costco. Chou suggests this firm tofu for its affordability, convenience, and adaptability. It can be used in soups, stir-fries, and stews, she adds.
Kirkland Signature Organic Quinoa
Quinoa is another excellent source of plant-based protein. “It’s one of the most protein-rich grains available,” explains Jenna Volpe, RDN. “Its high protein and fiber content helps promote satiety.” Costco offers a 4.5-pound bag of organic quinoa, which can be used like rice, Volpe suggests. She recommends incorporating it into salads or stir-fries, or cooking it in bone broth for an extra protein boost.
Kirkland Signature Organic Peanut Butter
Costco’s private label
Medjool Dates
Dates are large, sweet fruits often compared to raisins due to their chewy texture. Volpe describes them as “nature’s candy” because of their natural sweetness. They are also packed with nutrients. “Dates are rich in fiber and prebiotics, which promote gut health,” Volpe explains. “Medjool dates, in particular, contain antioxidants such as quercetin, which may help lower cholesterol and reduce inflammation.” You can find Medjool dates in Costco’s produce section. Their natural sweetness makes them perfect for enhancing smoothies or desserts. Volpe suggests removing the pits, filling them with nut butter and dark chocolate, or for a savory twist, stuffing them with goat cheese and a drizzle of balsamic vinegar.
Kirkland Signature Organic Hard-Boiled Eggs
Eggs are a household staple, but for those short on time, Costco offers pre-cooked hard-boiled eggs. “They’re an excellent source of protein, choline, and B vitamins,” says Nicole Ibarra, RD. “These are perfect for a quick snack or as a protein boost for salads.”
SkinnyDipped Dark Chocolate Peanut Butter Cups
Whole foods such as fruits, vegetables, grains, and lean proteins are not the only nutritious options available. Ibarra suggests these peanut butter cups as a healthier way to indulge your sweet cravings. “These are among my top picks for guilt-free desserts at Costco,” she says. “Made with dark chocolate, they contain significantly less added sugar!” Enjoy them straight from the bag or incorporate them into baked goods.
Kirkland Signature Organic Diced Tomatoes
Fresh produce isn’t always more nutritious than frozen or canned alternatives. In fact, frozen and canned items are often harvested at peak ripeness, ensuring optimal flavor and nutrient content, Bannan notes. While exploring Costco’s shelf-stable aisles, she recommends picking up a box of organic diced tomatoes. “They’re incredibly versatile, perfect for soups, stews, pasta sauces, and chilis, and they simplify meal prep,” she explains. “I also appreciate the high-quality ingredients.”
Wild Planet, Albacore Wild Tuna
For quick and easy meals, this canned tuna is a lifesaver. “Packed with heart-healthy omega-3s and protein, it’s a nutritious, convenient, and adaptable option,” Bannan says. “It works wonderfully in tuna salad or pasta dishes for effortless yet satisfying meals.” While most canned tuna brands share similar nutritional profiles, Wild Planet stands out for its sustainable fishing practices and minimal processing.
Kirkland Signature Stir Fry Vegetable Blend
Stir fry dishes are a favorite among dietitians for their simplicity and speed. With Costco’s stir fry blend, you can skip the hassle of washing and chopping vegetables. This mix includes eight varieties, such as broccoli, sugar snap peas, carrots, and bell peppers. Ibarra highlights that this blend helps you meet the daily recommendation of 3–5 servings of fruits and vegetables. “The diverse mix enhances the nutritional value of stir fries and soups, making it a convenient addition to quick meals,” she explains.
Kirkland Signature Organic Roasted Seaweed
Nori, a type of seaweed, is commonly used in sushi but is also enjoyed as a standalone snack. Dried seaweed snacks offer a salty, umami flavor and are rich in nutrients like vitamin K. “Costco’s organic roasted seaweed is a healthier snack option,” Bannan says. “With only 20 calories per serving, it’s perfect for lunchboxes or when you crave something light and crunchy.” If you’re looking for a nutritious alternative to chips, these are an excellent choice.
