10 Healthy Items at Costco That Dietitians Swear By

Experts basically made your next grocery list for you.

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If you want to eat healthier but don’t know where to start, registered dietitians are an invaluable resource. After all, they’re experts in nutrition, so it only makes sense to look to them for healthy food advice. Though some health foods are pricey, there’s one place you can always rely on for budget-friendly groceries: Costco. We asked dietitians who shop at Costco what groceries they buy, and how to prepare them. These are some of the best healthy items at Costco, according to dietitians.

Protein is an essential nutrient, and while animal products are rich sources of it, there’s plenty of protein in plants like soybeans. “Soy foods, like tofu, are a great source of protein, fiber, and phytonutrients,” explains Cindy Chou, RDN. “Soybeans are one of the few plant foods that contain all the essential amino acids our bodies need to make protein, making them a complete protein.”Tofu is one of the most common soy foods, and you can load up on it at Costco. Chou recommends this firm tofu because it’s convenient, inexpensive, and versatile. You can add it to stir fries, soups, and stews, she points out.

Speaking of plant-based proteins, quinoa is another complete protein. “It’s one of the highest-protein grains to choose from,” says Jenna Volpe, RDN. “High in both protein and fiber, it will help keep you feeling fuller for longer.”Costco sells a 4.5-pound bag of organic quinoa, which you can use similar to rice, Volpe notes. She likes to use it in stir fries or salads, but for extra protein, you can cook dried quinoa in bone broth instead of water (which Costco also sells).

Some of the best products at Costco hail from the chain’s private label, Kirkland Signature. Dietitians also love several Kirkland Signature products. “This peanut butter is definitely a pantry staple in my house,” says Patricia Bannan, RDN. “With 8 grams of protein and 3 grams of fiber per serving, it’s a nutritious option that works well in everything from smoothies to spreading on toast.”Sure, you can get peanut butter from any grocery store, so why get it from Costco? It has a clean ingredient list—just peanuts and sea salt—with no added sugars or palm oil, like many other brands, Bannan points out.

Dates are fruits that resemble large raisins. They’re known for their sweet taste and gooey consistency, which is why some people call them “nature’s candy,” Volpe shares. They’re also very nutritious. “Dates are high in fiber and prebiotics, for supporting a healthy gut,” Volpe explains. “Medjool dates in particular also contain antioxidants like quercetin, which can potentially help reduce cholesterol levels and inflammation in the body.”You’ll find Medjool dates in Costco’s produce section. Since they’re naturally sweet, you can use them to sweeten smoothies and treats. Volpe likes to remove the pits and fill each date with some nut butter and dark chocolate. But if you like combining savory and sweet, you can also stuff pitted dates with some goat cheese and add a drizzle of balsamic vinegar, Volpe adds.

Eggs are a staple in U.S. households, but if you don't have time to boil them yourself, Costco sells hard-boiled eggs that are done for you. “They’re high in protein, choline, and B vitamins,” explains Nicole Ibarra, RD. “You can easily grab these as a snack, or add them on top of a salad.”

Whole foods, like fruits, vegetables, grains, and lean proteins, aren’t the only healthy food options you can find. Ibarra recommends these peanut butter cups to satisfy your sweet tooth. “These are one of my favorite healthier sweet treats at Costco,” she says. “They’re made with dark chocolate, and are much lower in added sugar!” You can eat these straight out of the bag, or bake with them.

Fresh produce isn’t necessarily more nutritious than frozen or canned foods. In fact, frozen and canned goods are usually picked at peak ripeness, which is when they have maximum flavor and nutrient density, Bannan points out. When you’re strolling through the shelf-stable aisles at Costco, Bannan suggests you grab a box of the organic diced tomatoes. “They’re convenient to use in everything from soups and stews, to pasta sauces and chilis, and they make meal prep so much easier,” she explains. “I also feel good about the quality of the ingredients.”

When you need to throw together a quick meal, you’ll be glad you have this canned tuna on hand. “Rich in heart-healthy omega-3s and protein, this tuna is nutritious, convenient, and versatile,” Bannan says. “You can easily use it in tuna salad or pasta for simple yet satisfying meals.”Most canned tuna brands will have similar nutrition facts, but Wild Planet is sustainably caught and minimally processed, making it a cut above the rest.

Dietitians love stir fry recipes because you can throw your ingredients in a wok or fry pan and have something tasty whipped up in minutes. Since Costco carries its own stir fry blend, you don’t have to wash and chop your own vegetables. It contains eight different vegetables, including broccoli, sugar snap peas, carrots, bell peppers, and more.This veggie blend can help you hit the recommended 3–5 servings of fruits and vegetables per day, Ibarra notes. “The variety of vegetables boosts the nutrition in stir fries and soups, and it’s easy to incorporate into quick meals,” she adds.

Nori, a type of seaweed, is often used in recipes for sushi. It has a distinct salty, umami taste, but it’s not just a vessel for rice and fish. You can munch on dried seaweed (aka “seaweed snacks”), which is a tasty source of nutrients like vitamin K.“Costco’s organic roasted seaweed is a go-to, better-for-you snack,” Bannan says. “They’re great for throwing in lunch boxes or snacking on when you want something light, since they only contain 20 calories per serving.” If you can’t get through your day without something crunchy and salty, such as potato chips, try these instead.