Nutritionist Recommended Items to Buy at Costco

Each time I go to Costco, there seem to be  more items that are marketed to be “healthy” or consistent with certain diets (e.g., organic; Keto-friendly). Clearly, many members are concerned with buying foods that meet certain health criteria. Therefore, to supplement the  list of nutritionist recommended snacks (Nutritionist-Recommended Snacks to Buy at Costco), I combined some lists of nutritionist recommended items in this current list. Some items were mentioned on more than one list and I note that when that occurred. 

27 Nutritionist Recommended Foods at Costco

1. Unsweetened Vanilla Almond Milk

This almond milk is recommended for being fortified with Vitamins D, E and B. They also highlight the specific benefits of the high amounts of B12 for those following a vegan diet. 

I have never had almond milk. I drink dairy milk so I never got too into the nut-based varieties. I have had soy milk and it is fine but I prefer cow’s milk. I have been tempted to try almond milk though.

2. Kirkland Organic Peanut Butter (mentioned in multiple articles)

The articles suggest this peanut butter, consisting of only peanuts and sea salt, because it contains protein and fiber, without the added sugar or oils that are frequently present in non natural brands. 

I have written about how much I like this peanut butter in the past (Product Review:Kirkland organic creamy peanut butter).

3. Kirkland Whole Grain Rolled Oats

Oatmeal is listed as a healthy item because it contains fiber, protein, and other micronutrients (e.g., magnesium).

I eat oatmeal several times each week. I have always bought smaller containers but I should look into buying it at Costco. Although people joke about oatmeal being a food that people only eat for its health benefits, I actually really like the taste and comfort of it. However, it is nice to know that it is healthy as well. 

4. Leafy Greens 

Suggestions for produce are spinach, kale, chard, or a mixture. Costco sells all of these options in organic varieties. The nutritionists suggest using the greens in salads or for smoothies. 

For kosher reasons, I don’t buy greens from Costco. However, I really like spinach and other forms of lettuce in salads or cooked as a side dish.

5. Mixed Nuts

These nuts are suggested as a good source of  heart-healthy fats, protein, and fiber. They are good as a snack or used in baked goods. The article suggests buying the variety without sodium for an even healthier purchase.

I have written about this item before (Product Review: Kirkland Signature Extra Fancy Unsalted Mixed Nuts). Nuts always do seem like a healthy snack and are delicious.

6. Sparkling Water

The nutritionists suggest sparkling water as an easy way to boost one’s water intake, often with some added flavor. They also mention that it is a good way to transition from sugary drinks.

I have written about sparkling water several times. It’s funny, even though I am tempted to try it, I don’t think it would actually increase my intake because I drink carbonated drinks so slowly that I would likely not drink too much whereas I can drink a lot of still water quickly. 

7. Kirkland Almond Butter

Another nut butter that is recommended is almond butter that consists only of almonds. 

I have written about this almond butter in the past (Product Review: Kirkland almond butter). One reason I like it so much is that it is less sweet than almond butters I have had by other brands that contain sugars and oils.

8. Avocado Oil

This oil contains heart healthy fats, making it a healthy variety to other oils.

I have never had avocado oil but have read good things about it. I rarely use oil but if I did, I’d be tempted to try it.

9. Frozen Berries (mentioned in multiple articles)

The articles suggest that buying the frozen berry blend (raspberries; blueberries; blackberries) is a good way to get fiber, vitamin C, and antioxidants. They mention that, because the berries are frozen at their peak ripeness, they are often healthier than fresh ones. 

I have mentioned this item before. I wouldn’t buy these berries for kosher reasons. However, if they were kosher, I would buy them for both the health benefits and taste.

10. Avocados (mentioned in multiple articles)

Avocadoes are recommended for their heart healthy fats, fiber, vitamins, and minerals.

Up until a year or two ago (until I tired of them), I ate an avocado most days during each week. They were delicious, filling, and healthy. However, I never bought them at Costco, even when the price increased significantly for a time a few years ago. The Costco ones were very large, the best deal available and likely high quality. However, I prefer to select my avocadoes individually so that I can match my preferred ripeness to when I will eat them. In addition, the Costco ones seemed very hard (unripe). Now, given how inexpensive avocadoes can be when on sale, they are not a better deal than grocery stores. 

11. Hummus

Hummus made the list for its protein, fiber, and versatility. 

I like hummus and like to have it in the house to eat as a dip for vegetables or to put on veggie burgers. Costco has sold a few different brands over the years and all have been good. 

12. Olive Oil

The second oil on the list is this Mediterranean diet staple. According to o the article, olive oil contains heart healthy fats.

As mentioned above, I don’t use much oil in cooking but I would definitely use it if I did for the taste and health benefits.

13. House Foods Organic Tofu

Tofu is recommended for being a good plant-based protein source. According to the article, it is one of the few non meat proteins that contains the amino acids necessary to make a complete protein. Tofu also contains fiber and phytonutrients. 

Until I first tried it in college, I was a little scared of tofu. It looked bland and spongy. I did not eat meat in college and many of the vegetarian/vegan options contained tofu and it was in the salad bar. I tried it because I wanted to make sure that I got protein. Since then, I started making it at home, either with shakshuka (I still miss the frozen Trader Joe’s shakshuka), or in soup. It tends to have a good expiration date and comes in packages that can be eaten in two servings. However, although I considered buying it at Costco, I prefer extra firm and my Costco carried only firm. Tofu is inexpensive everywhere, so it was not worth it to me to eat firm (it’s good, just not my favorite) for minimal price savings.

14. Kirkland Signature Organic Quinoa

Another complete plant based protein on the list is quinoa. It also contains fiber. 

I have never bought quinoa at Costco because the bag is too big and I worry about potential infestation given how long it would remain in the pantry before eating. However, I really enjoy it. It makes a great side dish as an alternative to rice and I really like the taste and the texture. The health benefits are an added bonus.

15. Medjool Dates

Dates are suggested by nutritionists for their fiber, prebiotics, and antioxidants. They are sweet from natural sugar, making them good for use in sweet treats. 

I don’t eat dates plain but I have very much enjoyed their sweetness as the main ingredient in Lara Bars. I also liked the texture. If they are like prunes (I know, old man food), I think I’d like them. 

16. Kirkland Signature Organic Hard-Boiled Eggs

These eggs are recommended as a convenient way to get protein, choline, and B vitamins.

I like hard boiled eggs, both plain and in egg salad (however, I don’t like sitting with people eating them because the smell is a bit overwhelming… people should not be allowed to bring them on airplanes). I find the concept of buying them prepared odd because I view eggs as needing to be eaten immediately vs sitting on the refrigerator shelf. Nevertheless, these eggs are convenient and may be an item to consider if they would last a while.

17. SkinnyDipped Dark Chocolate Peanut Butter Cups

A candy that made the list is these peanut butter cups because they contain dark chocolate and much less sugar than other brands. 

I am definitely interested in trying this variety of the classic candy. I have always liked the combination of peanut butter and chocolate and moved from Reese’s to Justin’s because the latter are more natural and less sweet (I got dark chocolate). I’d like to try this even less sweet version now that I am less tolerant of sweet food. I’m also glad to see a treat on the list written by nutritionists! 

18. Kirkland Signature Organic Diced Tomatoes

According to the article, tomatoes are canned at their peak ripeness and most nutritious.

I don’t eat canned tomatoes too often, so I tend to buy one can at a time. However, given the long expiration date of canned goods, it’s worth considering these. I love tomatoes in all forms, whether fresh (Product review: grape tomatoes) or in sauces. Although I like marinara sauce a lot, I also like diced tomatoes to mix with pasta or eggs.

19. Wild Planet Albacore Wild Tuna

Another suggested source of protein is this tuna. It also contains healthy fats. Furthermore, this brand is healthier than other brands because of the minimal processing.

I like tuna a lot and have bought the Kirkland brand many times (Product Review: Kirkland Albacore tuna). I did not even know that it sold this brand, which I have seen in the supermarket. It is quite expensive in grocery stores, but I am curious to see the price at Costco.

20. Kirkland Signature Stir Fry Vegetable Blend

These vegetables made the list as an easy way to get the nutrients from a variety of vegetables.

If kosher, I would buy this mix because I really like mixtures of frozen vegetables either as a side dish or mixed into pasta 

21. Kirkland Signature Organic Roasted Seaweed

The authors suggest this snack for being low calorie and containing Vitamin K. 

I just can’t imagine snacking on seaweed.

22. Salmon

The nutritionists recommend salmon for its protein, heart healthy fats, and selenium. The article mentions both the frozen salmon and the canned salmon. 

I have certainly written about salmon at Costco! (Product Review: Kirkland frozen Atlantic salmon); (Product Review: Foppen Hot Smoked Salmon); (Product Review:Kirkland Signature Smoked Salmon)). I love it. I tend to buy the ones that I have reviewed but I have also bought (and should review) the canned salmon. 

23. Walnuts

The mixer nuts mentioned above don’t contain walnuts, which are listed as another healthy option at Costco. They contain protein, fiber, and healthy fats

Although walnuts are one of the healthiest nuts available, I don’t like them enough to eat them instead of the nuts I prefer. However, they are a topping for some excellent dessert recipes so sometimes we have them in the freezer. 

24. Greek Yogurt

This yogurt is on the list because of its high protein and probiotic content.

I think I’ve made it clear how much I like Greek yogurt (Product Review: Kirkland Organic Greek Yogurt).

25. Cacao Powder

The article differentiates between cocoa powder and cacao powder. Apparently, the latter is processed mess and contains more nutrients, including potassium, magnesium, iron, and antioxidants.

I certainly like seeing chocolate as a healthy food! I did not know the difference, so it was nice to learn this information. I don’t bake so I won’t be buying this but if I do decide to make more recipes, I will know what to buy.

26. Pumpkin Seeds

These seeds contain protein, zinc, and magnesium. 

I don’t like pumpkin seeds very much but I did recently see a few articles about the importance of magnesium.

27. Matcha Green Tea Powder

This year is on the list because it contains antioxidants and probiotics. 

I have mentioned before that I don’t drink much tea, despite knowing that it is healthy. I have never had green tea or matcha and stick to teabags when I do drink tea. However, I know that matcha is very popular and it is helpful to read about the health benefits. 

Do you buy these healthy foods at Costco? Any others you recommend?