Cooking and Meal Prep Dining Out Advice What to Eat at Costco Food Court: Healthy Menu Choices and Nutrition Facts By Lacey Muinos Lacey Muinos LinkedIn Twitter Lacey Muinos is a professional writer who specializes in fitness, nutrition, and health. Learn about our editorial process Updated on November 06, 2020 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Andrea Rice Fact checked by Andrea Rice Facebook LinkedIn Twitter Andrea Rice is an award-winning journalist and a freelance writer, editor, and fact-checker specializing in health and wellness. Learn about our editorial process Print Verywell / Christian Alzate Table of Contents View All Table of Contents Navigating the Menu Diet-Specific Options Food Allergies and Safety Costco is a warehouse club where members can purchase products in bulk for slightly discounted prices. The first location opened in Seattle in 1983. Since the mid-1980s, the Costco food court has been the home of affordable, quick, and classic American comfort foods. Its well-known menu items include beef hot dogs, chicken Caesar salad, pepperoni pizza, and nonfat frozen yogurt. As any Costco customer would expect, the food court prices are very low (and haven't changed in years), especially considering the hefty portion sizes. In recent years, Costco introduced açaí bowls and vegan al pastor salads in attempts to add healthier options to its quick-service food stand, but offerings do vary depending on location. If you dine at a Costco food court, be cautious of the menu items that are high in sodium and sugar. What Experts Say "Costco food court items are best eaten only on occasion. Pizza, sausage, and French fries are rich in fat, sodium, and carbs. One item Costco offers with vegetables is the chicken Caesar salad. If you choose it, aim to get the dressing on the side to reduce added sodium and fat."—Barbie Cervoni, MS, RD, CDCES, CDE Navigating the Menu At first glance, the Costco food court menu seems pretty straightforward. With giant pictures of mouthwatering pizza and hot dogs, it may seem like nothing on the menu aligns with your idea of healthy. But there are a few options you can still feel good about ordering if you are looking to follow a nutritious eating plan. The menu can be divided into hot food, cold food, drinks, and dessert. Not every location's menu is the same, but typically, you might find: Hot food: All Beef or Polish Hot Dogs, Chicken Bake, Hot Turkey and Provolone Sandwich, BBQ Beef Brisket Sandwich, and Whole or Sliced PizzaCold food: Chicken Caesar or Al Pastor SaladDrinks: 20-ounce fountain drink, Berry Smoothie, Latte Freeze, and Mocha FreezeDessert: Gelato, Açaí Bowl, Very Berry Sundae, Nonfat Frozen Yogurt, Hand Dipped Ice Cream Bar, and Twisted Churro Most Nutritious Options BBQ Beef Brisket Sandwich Al Pastor Salad (with less dressing) Chicken Caesar salad (with less dressing) Berry Smoothie Latte Freeze Açaí Bowl Least Nutritious Options All Beef Hot Dogs Polish Hot Dogs Chicken Bake Hot Turkey and Provolone Sandwich Pizza Mocha Freeze Berry Sundae If you’re looking for the healthiest meal at Costco’s food court, the Chicken Caesar Salad’s nutrition profile makes it the best choice. Hot Food Costco is famous for its single-serve pizza slices and ready-made hot dogs. The menu also features hot sandwiches. Most of the hot food at Costco’s food court is high in calories, sodium, cholesterol, and saturated fat. Since the portion sizes are so large, you can cut the calories in half by splitting your order with another person or taking half to go and eating it another time. Most Nutritious Option While not the most nutritious item on the menu, the hot food offering that has the least calories and saturated fat is the BBQ beef brisket sandwich. It has 610 calories, 34g fat (52% of daily value), 11g saturated fat, 54g carbohydrate (18%DV), 27g protein, and 1,310mg sodium (55%DV). Least Nutritious Option Turkey is usually associated with being a healthier option. However, at the Costco food court, the Hot Turkey and Provolone Sandwich is among the least nutritious choices. This menu item contains 740 calories, 34g fat (52%DV), 12g saturated fat, 49g carbohydrate (16%DV), 43g protein, and 1,710mg sodium (71%DV). Cold Food Costco’s food court cold options contain most of the nutritious options overall. This small category contains two salads. For vegans and vegetarians, one of the options in this section is plant-based. Both options are especially friendly to people following a low-calorie diet. When ordering either salad, be sure to get the dressing on the side and use less than provided. You can also cut down the fat and calories by sharing with a friend. Most Nutritious Option The Chicken Caesar Salad can be a nutritious option when using less of the salad dressing. However, when eaten as it comes, the salad contains 650 calories, 40g fat (62%DV), 9g saturated fat, 34g carbohydrates (11%DV), 40g protein, and 2,450mg sodium (102%). It does contain 120mg cholesterol (40%DV), so to make this salad one of the most nutritious options on the menu, use a fraction of the salad dressing and order without the croutons. Least Nutritious Option Despite that it's plant-based and would seem like the healthier option, the Al Pastor Salad has some of the highest levels of sodium on the menu. Similar to the Chicken Caesar Salad, the vegan Al Pastor Salad can be lower in calories and cholesterol when using a fraction of the dressing that comes with this menu item. This salad is is over 800 calories, and contains 56g fat (58%DV), 8g saturated fat, 59g carbohydrate (27%DV), 32g protein, and 3,270mg sodium (142%DV). Cutting back on the dressing improves this nutrient profile, as does sharing it with another person. Without the dressing, the salad is closer to around 330 calories. When you make this simple modification, the Al Pastor salad goes from being one of the least nutritious options to one of the healthiest. Drinks Costco has a simple selection of cold drinks to choose from, many of which are soda. Customers can help themselves to the fountain, which contains various types of Pepsi beverages. Other options include the Berry Smoothie, Latte Freeze, and Mocha Freeze. Costco’s drink selections tend to be high in sugar. To reduce your sugar consumption, opt for the Latte Freeze. If calories and sugars are a concern, Costco also offers diet Pepsi. Most Nutritious Option The most nutritious option will always be a tall glass of plain water, but if you're looking to order something special off the menu, the Latte Freeze is lower in calories and sugar than other beverages at Costco. A 15-ounce serving of the Latte Freeze contains 190 calories, 7g fat (11%DV), 5g saturated fat, 19g carbohydrate (6%DV), 12g protein, and 160mg sodium (7%). It also contains only 30mg cholesterol (10%DV). Least Nutritious Option It’s easy to mistake the Latte Freeze for the Mocha Freeze. However, that would more than double your sugar consumption. A 15-ounce serving of Costco’s Mocha Freeze contains 310 calories, 6g fat (9%DV), 4g saturated fat, 52g carbohydrate (17%), 11g protein, and 180mg sodium (8%DV). This drink also packs 46g sugar. Dessert Costco is almost as famous for its frozen yogurt as it is for its hot dogs. However, dessert can be the most difficult food category in which to find a healthier option. At Costco, your best bet is most likely the Açaí Bowl, though it’s more of a breakfast or snack than a dessert. The other options, which are mainly ice cream or frozen yogurt, are higher in calories and sugar. Most Nutritious Option Each Açaí Bowl contains 330 calories, 8g fat (12%DV), 4g saturated fat, 72g carbohydrate (24%DV), 3g protein, and 55mg sodium. It also contains 41g sugar, which likely comes mostly from the natural sugar in fruit. What makes this option stand out is that it’s low in saturated fat and sodium. Least Nutritious Option The fan-favorite berry sundae is a delicious dessert, but not a great source of nutrition. A 13-ounce serving contains 480 calories, 0g fat, 0g saturated fat, 107g carbohydrates (36%DV), 45g protein, and 260mg sodium (11%DV). It also contains a whopping 83g sugar. Diet-Specific Options Eating out with dietary restrictions or food allergies can be challenging. Typically, with a few modifications, you can still safely enjoy your meal. At many restaurants, accommodating all dietary patterns can often pose a challenge. Costco’s limited menu makes accommodations tricky, but not impossible. Some menu items are compliant or can be modified to suit several dietary preferences. Gluten-Free Berry SundaeNonfat Frozen YogurtAçaí BowlBerry SmoothieChicken Caesar Salad (order without croutons) Though Costco’s gluten-free selections aren't certified gluten-free, these options do not contain gluten ingredients. If you order a salad, ask for it without croutons. You can also order a hot dog without the bun. Of course you will still have to be cautious of gluten cross-contamination, especially if you are particularly sensitive. Low-Carb Latte FreezeFountain Drink Many of the meat-based food items, such as hot dogs and sandwiches, contain simple carbs in the form of bread. You can order hot dogs with the bun for a truly low-carb meal, but you’ll still need to be mindful of cholesterol, saturated fat, and sodium. Low-FODMAP Chicken Caesar Salad (order with no croutons, no cheese, and no dressing) People following a low-FODMAP diet have very slim pickings at the Costco food court. Your safest option is a salad, though you will have to remove several of the toppings. Diabetes-Friendly Chicken Caesar Salad Many people with diabetes follow a diet low in carbs, sugar, and processed foods. Since Costco’s food court is highly processed, the choices for people with diabetes are slim. The salad is a viable option. Depending on which diabetes-friendly diet you follow, you may want to remove some of the toppings. Low Fat Berry SundaeNonfat Frozen YogurtAçaí BowlBerry Smoothie Low Sodium Berry SmoothieAçaí Bowl Vegetarian Berry SmoothieAçaí BowlAl Pastor SaladCheese PizzaBerry Sundae Vegan Berry SmoothieAçaí BowlAl Pastor SaladFountain drinks Food Allergies and Safety Costco has increased its selection of dairy-free and plant-based options in recent years. However, people with severe food allergies should be cautious of potential cross-contamination, as food is likely prepared on the same equipment or surface. People with allergies to soy, egg, fish, and nuts should be able to find a safe option on the Costco menu by asking to remove potential allergens. However, it's still possible that some of Costco's menu items may have come in contact with trace amounts of these allergens. You can ask a Costco team member on duty if you're concerned about a certain menu item's ingredients. Many of Costco's menu items can be made dairy-free by omitting the cheese, though several of the frozen drinks and desserts contain milk by default. People with gluten or wheat allergies may be confined to chilled drinks, desserts, and salads. A Word From Verywell Costco is a beloved retailer with hundreds of locations internationally. Its reasonable prices and vast inventory draw customers in, and the quick-service food court invites customers to grab a bite to eat before and after their shopping trip. The salads are among the most nutritious picks if you limit the amount of dressing you use. Enjoy other menu items in moderation. Generally, you are bound to make a sacrifice when you opt for fast food. In the case of Costco, the food may be fast and affordable, though it tends to be higher in sodium, saturated fat, and sugar. If you know you’re going to Costco ahead of time, you can try to work these percentages into your daily nutritional breakdown. What to Eat at Blaze Pizza Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 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. PopSugar. Costco Added a Vegan Al Pastor Salad to Its Menu, and "It's HUGE and TASTY!" 2018. Tyler J. Costco replaced a beloved food-court menu item with new vegan options. Here's how they taste. Business Insider. 2018.