Top 10 Products to Buy From Trader Joe's (and Why)

woman looking at the label on a food item in a grocery store

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Trader Joe's is many grocery shoppers' favorite food stop. You get a friendly vibe from the Hawaiian shirt-wearing staff and kids can enjoy themselves sampling treats, making for a fun and exciting shopping experience. Most importantly, though, Trader Joe's offers high-quality products at reasonable prices.

10 Must-Buy Products at Trader Joe's

While not everything at the store is nutritious just because it's from Trader Joe's, many products are. These 10 products are convenient staples that are priced right and packed with good nutrition and flavor.

Organic Tuscan Kale

Trader Joe's organic Tuscan kale is easy, convenient, and delicious. It is already washed, cleaned, and cut, so you don't have to do any prep work. Toss it with some olive oil, salt, pepper, and Parmesan for quick kale chips or a salad, or add it to soup, stew, or an egg scramble to bump up the flavor and nutrition profile of any meal.

Kale is a nutrition powerhouse. It packs in almost three times your daily needs of vitamin A in the form of beta carotene and almost double your vitamin C needs. 

Each serving (1/3 of the bag) of kale has 40 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 9g carbohydrate, 2g fiber, 0g sugar, and 3g protein.

Frozen Wild Organic Blueberries

Blueberries are packed with antioxidants, fiber, vitamins, and minerals. Purchase them frozen and you'll increase their shelf life. You'll also save at least $1 for double the quantity as compared to fresh.

Use these as a yogurt topper, blend them into smoothies, or mix them into your favorite pancake, scone, or blueberry muffin recipe.

A one-cup serving of blueberries has 80 calories, 0g fat, 0 g saturated fat, 0mg cholesterol, 18g carbohydrate, 4g fiber, 13g sugar, and less than 1g protein.

Spicy, Smoky Peach Salsa

This zesty, flavorful salsa is lower in sodium than most and is also low in calories. Made with peaches, tomatoes, chili peppers, and apple cider vinegar, it adds a nice kick to an omelet, egg scramble, or wrap. You can also add a spoonful to your grilled chicken, burger, or salad for added zest.

A two-tablespoon serving of salsa has 15 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 90mg sodium, 4g carbohydrate, 0g fiber, 4g sugar, and 0g protein.

Organic Colored Carrots

Trader Joe's offers colored carrots—purple, orange, and white—in a bag. Not only will you get the benefits of the different types of flavonoids found in these varied colors, but you'll also be pleasantly surprised with the sweet, crunchy flavor.

Whole carrots are usually more flavorful than baby ones. Sure, you'll have to do some peeling and cutting, but it's worth it.

One carrot contains about 30 calories, 0g fat, 0mg cholesterol, 50mg sodium, 7g carbohydrate, 2g fiber, 2g sugar, and 1g protein. You'll also receive a day's worth of vitamin A (110% of the recommended daily level) in the form of beta carotene.

Matcha Green Tea (Unsweetened)

Matcha green tea, made from green tea powder, has grown in popularity over the years. Typically served hot, or used in powder form in desserts and smoothies, green tea is not only delicious, but also nutritious. 

Green teas are especially rich in a group of flavonoids called flavan-3-ol monomers or catechins. Flavonoids have antioxidant and anti-inflammatory properties that may play a role in the prevention of disease.

This unsweetened tea is perfect for a grab-and-go beverage that is calorie-free and packed with antioxidants. It is also reasonably priced: an 8.2-ounce can costs about $1.

One can of tea contains 0 calories, 0g fat, 15mg sodium, 0g sugar, 0g protein, and 100% vitamin C.

Grass-Fed Organic Beef

The organic grass-fed beef at Trader Joe's is a great find because the price is right and it's tasty and versatile. Use it when making chili, tacos, meatballs, burgers, and more. Compared to grain-fed beef, grass-fed typically has less total fat, including saturated fat, and more heart-healthy omega-3 fatty acids.

A 4-ounce serving of beef has 240 calories, 17g fat, 7g saturated fat, 75mg cholesterol, 75mg sodium, 0g carbohydrate, and 21g protein.

Just a Handful of Dry Roasted Almonds

These portable, pre-portioned almonds are just the right amount for a snack on the go. Almonds are a great source of fiber, protein, and good fat, making them a filling and nutrient-dense food.

Each bag (13 bags per package) of almonds has 210 calories, 16g fat, 1g saturated fat, 0mg cholesterol, 9g carbohydrate, 4g fiber, 0g sugar, and 9g protein.

Organic Valencia Creamy Salted Peanut Butter

Nut butter, such as peanut butter, can add heart-healthy fat, filling protein, and fiber to your diet. This particular peanut butter is deliciously creamy and doesn't get hard when refrigerated.

Spread a small amount on an apple for a filling snack or add some to your overnight oats for a heart-healthy, protein-packed breakfast.

Two tablespoons of peanut butter has 200 calories, 15g fat, 2g saturated fat, 0mg cholesterol, 40mg sodium, 7g carbohydrate, 3g fiber, 2g sugar, and 8g protein. 

Cauliflower Rice

Cauliflower rice is a great substitute for regular rice when trying to follow a low-carbohydrate diet. While you can make your own "rice" by pulsing it in a food processor, this bagged version is ready to go. Simply open the bag and get cooking—it's that easy. It's also not expensive, at a little over $2 for a multi-serving bag.

One serving (2/3 cup) of cauliflower rice contains 25 calories, 0.5g fat, 0g saturated fat, 0mg cholesterol, 25mg sodium, 4g carbohydrate, 2g fiber, 2g sugar, 2g protein, 70% vitamin C, 2% calcium, and 2% of your daily iron needs.

Frozen French Green Beans

Frozen vegetables are convenient, easy, and nutritious. Some research suggests that frozen vegetables can be healthier than fresh ones because once picked, they are frozen at peak freshness, which helps to maintain their flavor, vitamins, and minerals. Plus, people who eat frozen vegetables are likely to eat more vegetables overall.

Green beans are a very good source of fiber. They also contain vitamin C, vitamin K, folate, and manganese. Steam these green beans and add them to salads or simply sauté them with garlic and oil for a tasty side dish.

One serving of green beans has 25 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 5g carbohydrate, 2g fiber, 2g sugar, and 2g protein.

2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Miller SR, Knudson WA. Nutrition and cost comparisons of select canned, frozen, and fresh fruits and vegetables. Am J Lifestyle Med. 2014;8(6):430-437. doi:10.1177/1559827614522942

  2. Storey M, Anderson P. Total fruit and vegetable consumption increases among consumers of frozen fruit and vegetables. Nutrition. 2018;46:115-121. doi:10.1016/j.nut.2017.08.013

By Barbie Cervoni MS, RD, CDCES, CDN
Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center.