I am not affiliated with Trader Joe’s, and all product names and images are property of Trader Joe’s.
Trader Joe’s is one of my favorite places on Earth. Put it right there at the top of my list alongside Target and Wegmans.
If you’re like me, you probably find yourself shopping at Trader Joe’s pretty much every chance you get.
So I figured I’d help you out a little bit by helping you to identify healthy foods at Trader Joe’s.
I’ve compiled a guide of over 600 Trader Joe’s items and provided all of the nutrition facts for them! If you’re looking for something in particular, like a low-fat frozen food option, for example, you’ll be able to easily find it here.
Whatever a healthy diet means to you, my hope is that this guide can help you find the best healthy Trader Joe’s products for YOUR diet.
Keep scrolling down to explore each category, and I’ll break down some of my favorite items in each category as well.
- What’s So Great About Trader Joe’s, Anyway?
- High-Protein Options at Trader Joe’s
- Trader Joe’s Full Nutrition Guide: How To Use It
- Nutrition for Trader Joe’s Bakery Items
- Nutrition for Trader Joe’s Cheese & Dairy Items
- Nutrition for Trader Joe’s Sauces, Dips, & Dressings
- Nutrition for Trader Joe’s Fresh Prepared Foods
- Nutrition for Trader Joe’s Pantry Items
- Nutrition for Trader Joe’s Snacks & Sweets
- Nutrition for Trader Joe’s Meat & Meat Substitutes
- Nutrition for Trader Joe’s Frozen Items
- Final Thoughts
What’s So Great About Trader Joe’s, Anyway?
I used to think Trader Joe’s was just another version of Whole Foods. You know, a health food store that will only carry fresh produce or healthy items with simple ingredients
But Trader Joe’s is much different, as I’ve come to learn. Here’s a direct quote from their website that explains what they’re all about:
At Trader Joe’s, you won’t find a lot of branded items. Instead, you’ll discover a store full of unique and interesting products, along with everyday basics, in the Trader Joe’s label.
This is what I love most about this store: most of the products are their own!
While you’ll find some name-brand items (they carry some of my favorite protein bars, like ONE bar and Barebells), most of the items are unique to Trader Joe’s.
Not only is most of the food absolutely delicious, but they use quality ingredients in all of their food, and they have incredibly affordable prices, too.
There’s a good reason why Trader Joe’s has become my go-to store to grocery shop at (and I’ll admit, has become a bit of a guilty pleasure experience).
Every item at Trader Joe’s isn’t necessarily “healthy” by many definitions of the word (some of their most popular items are the baked desserts and bags of chips) but that doesn’t mean you won’t find plenty of healthy options here, too.
I avoided Trader Joe’s for a long time because I assumed it would all be overpriced, but I often find better deals at TJ’s than at my local supermarket!
But Trader Joe’s is a great option all around, and it’s the inspiration behind a lot of new content you’ll find here from my Trader Joe’s Pizza Recipe to Orange Chicken in the Air Fryer.
High-Protein Options at Trader Joe’s
You may have specific dietary preferences outside of protein, but as someone who eats a high-protein diet, I wanted to highlight some of the best protein sources at Trader Joe’s.
Trader Joe’s has a lot of meat and seafood options that are very high in protein, but I purposely left them out here. It’s not a surprise that chicken breast, ground turkey, or shrimp contain many grams of protein, so I wanted to highlight some less obvious items instead.
Don’t worry, you can still scroll down to see the many meat options.
One of the best sources of protein you’ll find at Trader Joe’s is the Pollo Asada, which contains 36g of protein per serving with only 240 calories!
Naturally, a lot of these options contain chicken, but there are some great meatless options, such as the oven-baked cheese bites with 15g of protein, or the egg frittata with 25g of protein.
One of my favorite ways to get extra protein at Trader Joe’s is by using the Shredded Lite Mozzarella Cheese. With only 60 calories per serving and 7g of protein, it’s a great way to sneak in some extra protein and get those health benefits with little effort.
While all these products contain meat or dairy, there are also plenty of high-protein vegan options at Trader Joe’s…
Generally speaking, vegan protein sources are not going to be quite as high as animal-based protein, but there are still some solid options here.
If you’re in search of a well-balanced meal, the Vegan Pasta Bolognese contains 30g of protein, and the Tofu Scramble with Soy Chorizo contains a generous 25g of protein.
My favorite “sneaky” source of protein on this list is the Sprouted Wheat Sourdough Bread. Sure, 7g of protein isn’t a ton, but when each slice of bread contains only 90 calories to go with that amount of protein, it’s a very easy way to add some extra protein to your meal.
Pair that bread with some peanut butter to make a sandwich, and you’ll have yourself nearly 20g of protein. Not bad!
Pair that bread with some peanut butter to make a sandwich, and you’ll have yourself nearly 20g of protein. Not bad!
It’s worth noting that a lot of plant-based options will contain high amounts of fiber as well, so if you track the grams of protein in your daily diet, keep that in mind.
For example, black beans contain almost as much fiber as protein (3 grams of fiber and 5 grams of protein) so if you end up eating a lot to hit your protein goals, you’ll also be consuming lots of fiber.
Trader Joe’s Full Nutrition Guide: How To Use It
This guide is meant to help you find some healthy options at Trader Joe’s. Whether you’re looking for healthy Trader Joe’s snacks, or are just looking for new items for your Trader Joe’s shopping list, this post will help you.
I’ve broken the items down by category, the same way Traderjoes.com breaks up the items.
Under each category, you’ll find a sortable table of most of the available items at Trader Joe’s. You can sort by calories, macros, or use the search bar to find any item you’re looking for.
Note: the best viewing experience for the tables is on a Desktop due to the amount of information involved, but it will still work great on mobile (just a little scrolling involved).
Here are some important notes that I want to cover regarding what you’ll find here:
- All nutrition facts come from Traderjoes.com, @traderjoesfoodreviews on Instagram, and my own shopping experience.
- Trader Joe’s is constantly changing their items. They have many seasonal items, and they discontinue food regularly. So note that the items here may not all be available.
- I included calories, fat, carbs, and protein in the nutrition facts below. I did not include the mg sodium, grams of sugar, or total fiber, because I have to draw the line somewhere in the interest of time. Use this as a starting point, and if you need more specific information, you can check the item out in store.
- I very well may have missed items. You can search within each category, but if you don’t see one of your favorites, drop a comment at the bottom of this page and I’ll get it added!
Nutrition for Trader Joe’s Bakery Items
The bakery items at Trader Joe’s are always rotating, and this is where you’ll find some of the best desserts around.
Some of Matt’s must-have Trader Joe’s bakery items:
- Pretzel Bagels
- Half Moon Cookies
- Everything Ciabatta Rolls
- Sprouted Wheat Sourdough Bread
| Product | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Jumbo Cinnamon Rolls (Canned) | 1 Roll with Icing | 330 | 12 | 53 | 4 |
| Molasses Cookies | 1 Cookie | 150 | 6 | 22 | 1 |
| Half Moon Cookies | 1 Cookie | 110 | 3 | 21 | 1 |
| Pecan Kringle | 1 Slice | 240 | 14 | 27 | 2 |
| Chocolate Mousse Cake | 1/3 Cake | 350 | 17 | 44 | 4 |
| Challah Bread | 1/8 Loaf | 200 | 5 | 32 | 6 |
| Chocolate Mousse Presents | 3 Pieces | 340 | 22 | 34 | 3 |
| Peppermint Brownies | 1 Brownie | 130 | 6 | 17 | 1 |
| Apple Cranberry Tart | 1 Tart | 480 | 25 | 58 | 5 |
| Gingerbread Sandwich Cookies | 1 Cookie | 150 | 6 | 24 | 1 |
| Pumpkin Cobbler | 1/4 Cobbler | 300 | 10 | 49 | 4 |
| Pumpkin Brioche Twist | 1 Slice | 190 | 7 | 28 | 3 |
| Pumpkin Blondie Brownies | 1 Brownie | 110 | 5 | 14 | 2 |
| Pumpkin Caramel Kringle | 1 Slice | 210 | 11 | 27 | 2 |
| Pumpkin Bagels | 1 Bagel | 240 | 1 | 49 | 8 |
| Apple Cider Donuts | 1 Donut | 320 | 16 | 41 | 4 |
| Cinnamon Swirl Bread | 1 Slice | 160 | 1.5 | 31 | 5 |
| Cranberry Orange Tea Scones | 1 Scone | 260 | 13 | 34 | 4 |
| Vanilla Bean Scones | 1 Scone | 250 | 10 | 36 | 3 |
| Banana Chocolate Chip Muffins | 1 Muffin | 410 | 18 | 58 | 5 |
| Lemon Zest Madeleine Cookies | 2 Cookies | 150 | 7 | 18 | 2 |
| Brioche Buns | 1 Bun | 180 | 3 | 31 | 5 |
| Citrus Mousse Cakes | 3 Pieces | 330 | 16 | 44 | 3 |
| Carrot Cake with Cream Cheese Frosting | 1/6 Cake | 290 | 15 | 39 | 3 |
| Cheesecake Kringle | 1 Slice | 210 | 13 | 24 | 3 |
| Braided and Sliced Brioche | 1 Slice | 200 | 6 | 32 | 4 |
| Aussie Style Chocolate Crème Sandwich Cookies | 2 Cookies | 180 | 9 | 23 | 2 |
| Brookie | 1 Piece | 160 | 8 | 22 | 2 |
| Cinnamon Brooklyn Babka | 1/9 Slice | 200 | 10 | 26 | 4 |
| Pain Au Lait Chocolate Chip | 1 Roll | 160 | 7 | 18 | 3 |
| Sliced French Brioche | 1 Slice | 160 | 6 | 23 | 3 |
| Dark Chocolate Ganache Cake | 1/6 Cake | 320 | 17 | 42 | 3 |
| Pancake Bread | 1/8 Loaf | 190 | 10 | 25 | 2 |
| Chantilly Cream Vanilla Bean Cake | 1/6 Cake | 340 | 19 | 43 | 2 |
| Sweet Pull Apart Aloha Rolls | 1 Roll | 90 | 1 | 19 | 5 |
| Organic French Rolls | 1 Roll | 130 | 0.5 | 26 | 4 |
| Classic English Muffins | 1 Muffin | 130 | 1 | 24 | 5 |
| Pain Au Lait | 1 Roll | 130 | 4.5 | 19 | 3 |
| Everything Ciabatta Rolls | 1 Roll | 250 | 1.5 | 41 | 8 |
| Sprouted Wheat Sourdough Bread | 1 Slice | 90 | 0 | 14 | 7 |
| Blueberry Muffins | 1 Muffin | 360 | 13 | 56 | 4 |
| Focaccia Bread with Roasted Tomato & Parmesan | 2oz (1/6 Loaf) | 150 | 3.5 | 24 | 5 |
| Gluten Free Hamburger Buns | 1 Bun | 220 | 6 | 39 | 5 |
| Madeleine Cookies | 2 Cookies | 150 | 7 | 18 | 2 |
| Organic French Baguette | 2oz (1/6 Loaf) | 140 | 0.5 | 29 | 4 |
| Pretzel Bagels | 1 Bagel | 230 | 1 | 47 | 8 |
| Vegan Banana Bread with Walnuts | 2oz (1/8 Loaf) | 210 | 9 | 30 | 2 |
| Gluten Free English Muffins | 1 English Muffin | 150 | 1 | 30 | 4 |
| Gluten Free Cinnamon Coffee Cake Muffins | 1 Muffin | 440 | 23 | 56 | 3 |
| Glazed Sour Cream Donuts | 1 Donut | 370 | 17 | 52 | 4 |
| Raspberry Mousse Cakes | 3 Pieces | 350 | 15 | 51 | 3 |
| Gluten Free Everything Bagels | 1 Bagel | 230 | 4.5 | 44 | 4 |
Nutrition for Trader Joe’s Cheese & Dairy Items
Trader Joe’s has some really great, extremely fresh dairy products to choose from. If you’re plant-based, they also offer a ton of dairy alternatives.
Some of Matt’s must-have Trader Joe’s dairy items:
- Shredded Lite Mozzarella Cheese (a great source of protein)
- Part Skim Ricotta Cheese
- Unexpected Cheddar Cheese
| Product | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Coconut Whipped Cream | 2 Tbsp | 10 | 0.5 | 2 | 0 |
| Vanilla Cultured Coconut Milk | 1 Container | 170 | 8 | 24 | 0 |
| Blueberry Cultured Coconut Milk | 1 Container | 170 | 8 | 23 | 0 |
| Butter Quarters | 1 Tbsp | 100 | 11 | 0 | 0 |
| Vegan Buttery Spread | 1 Tbsp | 100 | 11 | 0 | 0 |
| Onion & Chive Cream Cheese Spread | 2 Tbsp | 80 | 8 | 3 | 0 |
| Shredded Parmesan Cheese Alternative | 1oz | 100 | 7 | 8 | 0 |
| Vegan Cream Cheese Alternative | 2 Tbsp | 90 | 9 | 4 | 0 |
| Vegan Feta Cheese Alternative | 1oz | 80 | 8 | 3 | 0 |
| Grated Parmesan Cheese | 2 tsp | 25 | 1.5 | 0 | 2 |
| Organic Pumpkin Spice Creamy Cashew Yogurt Alternative | 1 Container | 140 | 6 | 19 | 3 |
| Truffle Burrata | 1oz | 60 | 5 | 0 | 3 |
| Creamy Cashew Cultured Yogurt Alternative | 3/4 Cup | 140 | 9 | 11 | 4 |
| Chevre with Honey | 1oz | 80 | 5 | 4 | 4 |
| Part Skim Ricotta Cheese | 1/4 Cup | 70 | 4.5 | 3 | 4 |
| Israeli Feta | 1oz | 70 | 5 | 1 | 4 |
| Cranberry Chèvre Goat Cheese | 1oz | 80 | 4.5 | 5 | 4 |
| Organic Crumbled Feta Cheese | 1oz | 70 | 5 | 3 | 4 |
| Egg Nog | 1/2 Cup | 180 | 9 | 20 | 5 |
| Light Egg Nog | 1/2 Cup | 110 | 1 | 18 | 5 |
| Chevre Goat Cheese | 1oz | 80 | 6 | 0 | 5 |
| All Natural Fresh Mozzarella Cheese | 1oz | 70 | 6 | 1 | 5 |
| Pizza Bread Cheese | 1oz | 100 | 6 | 0 | 6 |
| Greek Yogurt with Honey | 3/4 Cup | 230 | 15 | 20 | 6 |
| Sliced New Zealand Organic Cheddar | 1oz | 120 | 10 | 0 | 6 |
| Mobay Cheese | 1oz | 100 | 8 | 2 | 6 |
| English Cheddar with Caramelized Onions | 1oz | 110 | 9 | 1 | 6 |
| Cheddar Cheese with Scotch Bonnet Chili Peppers | 1oz | 110 | 9 | 2 | 6 |
| Garlic Bread Cheese | 1oz | 90 | 7 | 2 | 6 |
| Spicy Buffalo Cheddar | 1oz | 100 | 8 | 0 | 6 |
| Fancy Shredded Mexican Style Cheese Blend | 1oz | 100 | 8 | 3 | 6 |
| Shredded Unexpected Cheddar Cheese | 1oz | 110 | 9 | 1 | 7 |
| Organic Shredded 3 Cheese Blend | 1oz | 100 | 8 | 0 | 7 |
| New Zealand Sharp Cheddar Cheese | 1oz | 120 | 10 | 0 | 7 |
| Italian Truffle Cheese | 1oz | 100 | 8 | 0 | 7 |
| Shredded Lite Mozzarella Cheese | 1oz | 60 | 2 | 3 | 7 |
| Cheddar & Gruyere Mèlange Cheese | 1oz | 110 | 9 | 1 | 7 |
| Unexpected Cheddar Cheese | 1oz | 110 | 9 | 0 | 7 |
| Raclette Sliced Cheese | 1 Slice | 100 | 8 | 0 | 7 |
| Quattro Formaggi | 1oz | 110 | 8 | 0 | 7 |
| Jasper Hill Vault No 5 Cave Aged Cheese | 1 Inch Cube | 120 | 9 | 1 | 7 |
| Chocolate Whole Milk | 1 Cup | 220 | 8 | 30 | 8 |
| Cheese Party Tray | 2 Slices | 120 | 9 | 1 | 8 |
| Greek Nonfat Pumpkin Yogurt | 1 Container | 130 | 0 | 20 | 12 |
| Small Curd Cottage Cheese | 1/2 Cup | 110 | 5 | 5 | 12 |
| Ultra-Filtered Reduced Fat Chocolate Milk | 1 Cup | 150 | 5 | 14 | 14 |
Nutrition for Trader Joe’s Sauces, Dips, & Dressings
No dish is complete without a proper sauce, and Trader Joe’s has many healthy sauces & dips for all tastes.
Some of Matt’s must-have Trader Joe’s dips & sauces:
- Bolognese Sauce
- Avocado Tzatziki Dip
- Cowboy Caviar
- Green Goddess Salad Dressing
| Product | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Maple Butter | 1 Tbsp | 50 | 0 | 14 | 0 |
| Gyoza Dipping Sauce | 2 Tbsp | 30 | 0.5 | 4 | 0 |
| Truffle Hot Sauce | 1 tsp | 10 | 0.5 | 1 | 0 |
| Pumpkin Cream Cheese | 2 Tbsp | 70 | 5 | 6 | 0 |
| Fresh Bruschetta Sauce | 2 Tbsp | 40 | 3.5 | 1 | 0 |
| Sour Cream Spinach Dip | 2 Tbsp | 80 | 8 | 2 | 0 |
| Balsamic Glaze | 1 Tbsp | 40 | 0 | 9 | 0 |
| Black Truffle Alfredo Sauce | 1/4 Cup | 80 | 7 | 5 | 0 |
| Vegan Ranch Dip | 2 Tbsp | 100 | 11 | 1 | 0 |
| Queso Cheese Dip | 2 Tbsp | 20 | 0 | 4 | 0 |
| Romesco Dip | 2 Tbsp | 35 | 3 | 2 | 0 |
| Extra Hot Habanero Ghost Pepper Salsa | 2 Tbsp | 10 | 0 | 2 | 0 |
| Cashew Fiesta Dip | 2 Tbsp | 30 | 2 | 2 | 0 |
| Garlic Spread Dip | 2 Tbsp | 150 | 15 | 4 | 0 |
| Hot Pico De Gallo Salsa | 2 Tbsp | 10 | 0 | 1 | 0 |
| Salsa Especial Medium | 2 Tbsp | 10 | 0 | 1 | 0 |
| Salsa Verde | 2 Tbsp | 10 | 0 | 2 | 0 |
| Italian Bomba Hot Pepper Sauce | 2 Tbsp | 60 | 6 | 1 | 0 |
| Caramelized Onion Dip | 2 Tbsp | 70 | 6 | 3 | 0 |
| Thai Green Curry Simmer Sauce | 1/2 Cup | 170 | 17 | 6 | 0 |
| Honey Aleppo Pepper Sauce | 2 Tbsp | 130 | 11 | 8 | 0 |
| Vegan Caesar Dressing | 2 Tbsp | 70 | 7 | 2 | 0 |
| Organic Toasted Sesame Dressing | 2 Tbsp | 130 | 13 | 4 | 0 |
| Organic Balsamic & Fig Dressing | 2 Tbsp | 60 | 3.5 | 6 | 0 |
| Organic Kansas City Style BBQ Sauce | 2 Tbsp | 45 | 0 | 11 | 0 |
| Organic Spicy Taco Sauce | 1 Tbsp | 5 | 0 | 0 | 0 |
| Extra Hot Habanero Ghost Pepper Salsa | 2 Tbsp | 10 | 0 | 2 | 0 |
| Zhoug Sauce | 2 Tbsp | 90 | 9 | 3 | 0 |
| Organic Thick & Chunky Salsa | 2 Tbsp | 10 | 0 | 2 | 0 |
| Organic Salsa | 2 Tbsp | 10 | 0 | 2 | 0 |
| Magnifisauce! | 2 Tbsp | 110 | 9 | 6 | 0 |
| Pepita Salsa | 2 Tbsp | 30 | 2.5 | 2 | 0 |
| Vegan Tzatziki Dip | 2 Tbsp | 50 | 4.5 | 2 | 0 |
| Vegan Caramelized Onion Dip | 2 Tbsp | 70 | 5 | 4 | 0 |
| Salsa Autentica | 2 Tbsp | 10 | 0 | 2 | 0 |
| Spicy Cashew Butter Dressing | 2 Tbsp | 40 | 2.5 | 4 | 0 |
| Indian Style Garlic Achaar sauce | 1 Tbsp | 50 | 3.5 | 4 | 0 |
| Dijon Mustard | 1 tsp | 10 | 0.5 | 0 | 0 |
| Whole Grain Dijon Mustard | 1 tsp | 5 | 0.5 | 0 | 0 |
| Peri Peri Sauce | 1 tsp | 10 | 1 | 0 | 0 |
| Fresh Cranberry Orange Relish | 1/4 Cup | 110 | 0 | 27 | 0 |
| Green Goddess Dip | 2 Tbsp | 90 | 9 | 2 | 0 |
| Crunchy Chili Onion | 1 Tbsp | 110 | 10 | 6 | 0 |
| Green Goddess Salad Dressing | 2 Tbsp | 20 | 2 | 1 | 0 |
| Organic Chunky Homestyle Guacamole | 2 Tbsp | 50 | 4.5 | 3 | 0 |
| Vegan Creamy Dill Dressing | 2 Tbsp | 60 | 6 | 1 | 0 |
| Incredisauce | 2 Tbsp | 100 | 7 | 9 | 0 |
| Tamarind Sauce | 2 Tbsp | 60 | 0 | 14 | 0 |
| Thai Style Red Curry Sauce | 1/4 Cup | 90 | 7 | 8 | 0 |
| Guajillo Salsa | 2 Tbsp | 15 | 0 | 2 | 0 |
| Asian Style Spicy Peanut Vinaigrette | 2 Tbsp | 70 | 4 | 8 | 0 |
| Jalapeño Sauce | 2 Tbsp | 90 | 10 | 2 | 0 |
| Cowboy Caviar | 2 Tbsp | 25 | 0 | 6 | 1 |
| Cajun Style Alfredo Sauce | 1/4 Cup | 90 | 6 | 6 | 1 |
| Cauliflower and Jalapeño Dip | 2 Tbsp | 40 | 3.5 | 1 | 1 |
| Roasted Tomatillo Salsa Verde | 2 Tbsp | 25 | 0 | 5 | 1 |
| Everything but the Bagel Greek Style Yogurt Dip | 2 Tbsp | 60 | 5 | 2 | 1 |
| Avocado Tzatziki Dip | 2 Tbsp | 25 | 1.5 | 2 | 1 |
| Creamy Cauliflower Jalapeño Dip | 2 Tbsp | 40 | 3.5 | 1 | 1 |
| Everything And the Elote Greek Style Yogurt Dip | 2 Tbsp | 60 | 4 | 4 | 1 |
| Fat Free Pizza Sauce | 1/4 Cup | 30 | 0 | 6 | 1 |
| Vegan Buffalo Style Dip | 2 Tbsp | 40 | 3 | 3 | 1 |
| Truffle Dip | 2 Tbsp | 60 | 6 | 1 | 2 |
| Chocolate Hummus | 2 Tbsp | 50 | 1.5 | 9 | 2 |
| Masala Simmer Sauce | 1/2 Cup | 90 | 4.5 | 12 | 2 |
| Spicy Chunky Tomato & Pepper Pasta Sauce | 1/2 Cup | 80 | 4 | 9 | 2 |
| Mediterranean Style Hummus | 2 Tbsp | 70 | 6 | 3 | 2 |
| Cacio E Pepe Pasta Sauce | 1/4 Cup | 110 | 10 | 2 | 3 |
| Buffalo Chicken Dip | 2 Tbsp | 60 | 4.5 | 2 | 3 |
| La Fondue | 1oz | 60 | 3.5 | 2 | 4 |
| Vegan Bolognese Style Pasta Sauce | 1/2 Cup | 110 | 7 | 8 | 4 |
| Bolognese Style Tomato & Beef Pasta Sauce | 1/2 Cup | 70 | 4 | 6 | 4 |
| Pimento Cheese Dip | 2 Tbsp | 100 | 9 | 1 | 4 |
| Herbed Tahini Sauce | 1/4 Cup | 160 | 14 | 5 | 5 |
Nutrition for Trader Joe’s Fresh Prepared Foods
One of the best things about Trader Joe’s, in my opinion, is the wide range of freshly prepared food they have to offer. If you’re in search of a healthy meal but don’t want to cook, you’re in luck.
Some of Matt’s must-have Trader Joe’s fresh prepared food:
- Lobster Ravioli
- BBQ Pulled Chicken
- Chicken Sausage Breakfast Burrito
- Garlic & Herb Pizza Dough
| Product | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Jicama Wraps | 2 Wraps | 15 | 0 | 3 | 0 |
| Greek Olive Medley | 3 Olives | 20 | 2.5 | 0 | 0 |
| Organic Mediterranean Style Salad Kit | 1 Cup | 110 | 7 | 9 | 2 |
| Vegan Ranch Crunch Salad Kit | 1 Cup | 150 | 11 | 9 | 3 |
| Harvest Apple Salad Kit | 1 Cup | 170 | 12 | 13 | 3 |
| Peanut and Crispy Noodle Salad Kit | 1 3/4 Cup | 140 | 9 | 12 | 4 |
| Organic Hearty Minestrone Soup | 1 Cup | 100 | 2 | 17 | 4 |
| Organic Caesar Salad Kit | 1 1/2 Cup | 170 | 14 | 8 | 4 |
| Lemony Arugula Basil Salad Kit | 1 Cup | 150 | 13 | 7 | 4 |
| A Za'atar Tango Salad Kit | 2 1/2 Cups | 170 | 12 | 14 | 4 |
| Tomato Feta Soup | 1 Cup | 130 | 7 | 14 | 4 |
| Pizza Dough | 1/8 Dough | 140 | 2.5 | 25 | 5 |
| Pumpkin Overnight Oats | 1 Container | 200 | 5 | 33 | 5 |
| Vegan Enchilada Casserole | 1 Cup | 260 | 11 | 35 | 5 |
| Southwestern Chopped Salad Kit | 1 Cup | 160 | 12 | 8 | 5 |
| Brussels Sprouts Sauté Kit | 1 Cup | 140 | 10 | 8 | 5 |
| Four Cheese Scalloped Potatoes | 1/2 Cup | 170 | 8 | 20 | 5 |
| Ricotta & Lemon Zest Ravioli | 1 Cup | 240 | 12 | 26 | 7 |
| Roasted Cauliflower & Cheese Ravioli | 1 Cup | 230 | 11 | 23 | 7 |
| Peanut Udon Noodle Salad | 1 Cup | 220 | 10 | 28 | 7 |
| Mediterranean Style Orzo Pasta Salad | 1 Cup | 200 | 7 | 28 | 7 |
| Honey Roasted Pumpkin Ravioli | 1 Cup | 220 | 5 | 36 | 8 |
| Veggie Wrap with Hummus | 1/2 Wrap | 240 | 8 | 33 | 8 |
| Cacio e Pepe Ravioli | 1 Cup | 220 | 9 | 25 | 8 |
| Goat Cheese and Sun-Dried Tomato Ravioli | 1 Cup | 220 | 9 | 27 | 8 |
| Vanilla Overnight Oats | 1 Container | 240 | 8 | 35 | 8 |
| Egg Wraps | 2 Wraps | 60 | 2.5 | 2 | 8 |
| Cauliflower Thins | 2 Pieces | 100 | 5 | 3 | 9 |
| Vegan Mac | 1 Cup | 320 | 11 | 47 | 9 |
| Rainbow Wrap | 1/2 Wrap | 310 | 10 | 45 | 10 |
| Unexpected Broccoli Cheddar Soup | 1 Cup | 220 | 14 | 13 | 10 |
| Unexpected Cheddar Broccoli Soup | 1 Cup | 220 | 14 | 13 | 10 |
| Cauliflower Pizza Crusts | 1 Crust | 120 | 6 | 4 | 10 |
| Vegetable Samosa Burrito | 1 Burrito | 480 | 16 | 72 | 11 |
| Lobster Ravioli | 1 Cup | 240 | 7 | 32 | 11 |
| Spinach Tortellini | 1 Cup | 260 | 4.5 | 43 | 11 |
| Almond Butter Chia Overnight Oats | 1 Container | 340 | 20 | 33 | 12 |
| Caprese Ravioli | 1 Cup | 260 | 9 | 33 | 13 |
| Kettle Cooked Chicken Soup | 1 Cup | 100 | 2.5 | 6 | 13 |
| Chicken Enchiladas Verde | 1 Enchilada | 240 | 11 | 23 | 15 |
| Peanut Satay | 1 Container | 520 | 14 | 84 | 15 |
| Italian Style Wrap | 1/2 Wrap | 370 | 20 | 32 | 16 |
| Tandoori Spiced Chicken Flatbread Wrap | Wrap With Sauce | 240 | 3 | 36 | 17 |
| Jerk Chicken Burrito | 1 Burrito | 480 | 11 | 71 | 18 |
| BBQ Pulled Chicken | 1/3 Package | 200 | 3.5 | 23 | 18 |
| Shawarma Chicken Flatbread Wrap | Wrap With Sauce | 240 | 5 | 28 | 19 |
| Spicy Lentil Wrap | Wrap With Sauce | 580 | 20 | 82 | 19 |
| Turkey Meatloaf | 1/4 Package | 330 | 21 | 15 | 20 |
| Pesto Chicken Wrap | 1/2 Wrap | 380 | 15 | 42 | 20 |
| Chinese Inspired Chicken Salad | 1 Package | 270 | 6 | 34 | 20 |
| Grass Fed Beef Sirloin Roast | 3oz | 130 | 5 | 0 | 21 |
| Braised Beef Roast | 6oz | 270 | 18 | 5 | 21 |
| Turkey & Pumpkin Mole Burrito | 1 Burrito | 510 | 15 | 69 | 24 |
| Chicken Sausage Breakfast Burrito | 1 Burrito | 550 | 26 | 49 | 25 |
| Turkey, Spinach, and Swiss Cheese Wrap | 1 Wrap | 420 | 12 | 50 | 28 |
| Gobbler Quesadilla | 1 Container | 600 | 27 | 55 | 33 |
| Chicken Asada | 1/2 Package | 240 | 6 | 12 | 36 |
Nutrition for Trader Joe’s Pantry Items
Trader Joe’s has many different healthy soups, cereals, and much more for your pantry.
Some of Matt’s must-have Trader Joe’s pantry items:
- Butternut Squash Soup
- Cookie Butter (one of my many guilty pleasures)
- Strawberry Yogurt O’s
- Turkey Chili with Beans
- Everything Bagel Seasoning
| Product | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Rosemary Croissant Croutons | 3 Pieces | 30 | 1.5 | 4 | 0 |
| Cinnamon Bun Spread | 1 Tbsp | 60 | 2.5 | 8 | 0 |
| Pumpkin Butter | 1 Tbsp | 40 | 0 | 10 | 0 |
| Lemon Curd | 1 Tbsp | 100 | 2.5 | 19 | 0 |
| Crunchy Cookie Butter | 1 Tbsp | 90 | 6 | 9 | 0 |
| Super Fruit Jam | 1 Tbsp | 30 | 0 | 8 | 0 |
| Speculoos Cookie Butter | 1 Tbsp | 90 | 6 | 8 | 0 |
| Creamed Multi-Floral New Zealand Honey | 1 Tbsp | 60 | 0 | 16 | 0 |
| Organic Spicy Honey Sauce | 1 Tbsp | 70 | 0 | 17 | 0 |
| Everything But The Bagel Sesame Seasoning Blend | 1/4 tsp | 5 | 0 | 0 | 0 |
| Pumpkin Spread | 1 Tbsp | 50 | 0 | 13 | 0 |
| Chili Sesame Oil | 1 Tbsp | 110 | 12 | 1 | 0 |
| Hearts of Palm Pasta | 1/3 Package | 20 | 0 | 4 | 0 |
| Fleur de Sel Caramel Sauce | 1 Tbsp | 60 | 1.5 | 11 | 0 |
| Semi-Sweet Chocolate Chips | 1 Tbsp | 80 | 4 | 7 | 0 |
| Spanish Manzanilla Olives with Pimento Paste | 4 Olives | 15 | 1 | 0 | 0 |
| Organic Date Syrup | 2 Tbsp | 100 | 0 | 28 | 0 |
| Marinated Artichokes On The Go | 1 Bag | 15 | 0 | 3 | 0 |
| Jumbo Pitted Greek Kalamata Olives | 5 Olives | 45 | 4.5 | 0 | 0 |
| Organic Diced & Fire Roasted Tomatoes with Green Chiles | 1/2 Cup | 25 | 0 | 5 | 0 |
| Brownie Truffle Baking Mix | 1/16 Package | 120 | 2.5 | 23 | 1 |
| Nori Komi Furikake Japanese Multi-Purpose Seasoning | 1 Tbsp | 25 | 1.5 | 1 | 1 |
| Organic Tomato Paste | 2 Tbsp | 30 | 0 | 6 | 1 |
| Almond Flour Chocolate Chip Cookie Mix | 1/12 Package | 110 | 7 | 12 | 2 |
| Frosted Flakes | 1 Cup | 140 | 0 | 33 | 2 |
| Beer Bread Mix | 1/8 Package Dry | 110 | 0.5 | 23 | 2 |
| Butternut Squash Soup | 1 Cup | 90 | 2 | 16 | 2 |
| Strawberry Yogurt O's | 3/4 Cup | 120 | 2.5 | 23 | 2 |
| Organic Stone Ground Yellow Corn Taco Shells | 2 Shells | 130 | 6 | 16 | 2 |
| Crunchy Cinnamon Squares | 3/4 Cup | 130 | 2.5 | 24 | 2 |
| Garden Vegetable Soup | 1 Cup | 100 | 2 | 18 | 2 |
| Quinoa Stuffed Dolmas | 3 Dolmas | 120 | 7 | 12 | 2 |
| Cocoa Almond Spread | 2 Tbsp | 210 | 13 | 21 | 2 |
| Organic Stone Ground Blue Corn Taco Shells | 2 Shells | 130 | 7 | 15 | 2 |
| Organic Free Range Chicken Stock | 1 Cup | 15 | 0 | 0 | 2 |
| Blueberry Muffin Mix | 1/12 Package Dry | 150 | 0 | 35 | 3 |
| Banana Bread Mix | 1/9 Dry Mix | 170 | 0 | 23 | 3 |
| Calrose Rice | 1/4 Cup Dry | 160 | 0 | 36 | 3 |
| Hot Cocoa O's | 1 1/4 Cup | 150 | 1.5 | 32 | 4 |
| Chocolate Mochi Cake with Peanut Butter Frosting | 1/12 Package Dry | 220 | 3 | 44 | 4 |
| Cocoa & Sea Salt Oatmeal | 1 Packet | 160 | 2.5 | 31 | 4 |
| Organic Bran Flakes Cereal | 1 1/4 Cup | 170 | 1 | 37 | 4 |
| Tikka Vegetables | 2/3 Cup | 150 | 8 | 16 | 4 |
| Maple Pecan Clusters Cereal | 3/4 Cup | 230 | 7 | 39 | 4 |
| Spicy Jollof Seasoned Rice Mix | 1/3 Cup Dry Mix | 210 | 0.5 | 43 | 4 |
| Gluten Free Granola Loaded Fruit & Nut | 3/4 Cup | 270 | 13 | 34 | 4 |
| Cocoa & Sea Salt Instant Oatmeal | 1 Packet | 160 | 2.5 | 31 | 4 |
| Super Nutty Toffee Clusters Cereal | 3/4 Cup | 250 | 9 | 38 | 5 |
| Mixed Nut Butter | 2 Tbsp | 190 | 18 | 7 | 5 |
| Organic Tomato & Roasted Red Pepper Soup | 1 Cup | 120 | 2.5 | 20 | 5 |
| Caramel Apple Flavored Granola | 3/4 Cup | 250 | 8 | 39 | 6 |
| Almond Butter Puffs Cereal | 1 Cup | 200 | 10 | 20 | 6 |
| Everything But the Bagel Nut Duo | 1/4 Cup | 180 | 15 | 6 | 6 |
| Yellow Tadka Dal | 2/3 Cup | 130 | 5 | 17 | 6 |
| Oven Toasted Old Fashioned Organic Oats | 1/2 Cup Dry | 160 | 2.5 | 29 | 6 |
| Organic Garbanzo Beans | 1/2 Cup | 110 | 2 | 17 | 6 |
| Madras Lentils | 2/3 Cup | 150 | 6 | 17 | 7 |
| Organic Tricolor Spaghetti | 2oz | 200 | 1 | 40 | 7 |
| Kitchari | 1 Cup | 180 | 9 | 31 | 7 |
| Organic Kidney Beans | 1/2 Cup | 110 | 0.5 | 20 | 7 |
| Organic Fruit & Seed Granola | 2/3 Cup | 310 | 19 | 30 | 8 |
| Greek Chickpeas with Cumin and Parsley | 2/3 Cup | 320 | 20 | 26 | 8 |
| Creamy Salted Peanut Butter | 2 Tbsp | 190 | 16 | 7 | 8 |
| Grainless Granola | 3/4 Cup | 340 | 28 | 19 | 9 |
| Organic Split Pea Soup | 1 Container | 140 | 0 | 27 | 9 |
| Protein Pancake Mix | 1/3 Cup Dry Mix | 140 | 1 | 23 | 10 |
| Organic Shelled Hemp Seeds | 3 Tbsp | 170 | 14 | 2 | 10 |
| Peanut Butter Protein Granola | 2/3 Cup | 260 | 12 | 29 | 11 |
| Protein Maple Muffin | 1 Container | 260 | 13 | 22 | 12 |
| Protein Dark Chocolate Muffin | 1 Container | 270 | 11 | 31 | 12 |
| Falafel Mix | 1/3 Cup Mix | 180 | 2 | 28 | 12 |
| Organic Lentil Vegetable Soup | 1 Container | 210 | 2.5 | 36 | 12 |
| Organic Yellow Lentil & Brown Rice Spaghetti | 1oz | 190 | 0 | 32 | 14 |
| Turkey Chili with Beans | 1 Cup | 240 | 4.5 | 30 | 19 |
Nutrition for Trader Joe’s Snacks & Sweets
If you only get one thing from Trader Joe’s, let it be one of the many amazing healthy Trader Joe’s snacks they have to offer.
Some of Matt’s must-have Trader Joe’s snacks:
- Joe-Joe’s
- Cinnamon Graham Crackers (these are my go-to snack to satisfy my sweet tooth)
- Spicy Porkless Plant-Based Snack Rinds
- Elote Corn Chip Dippers
- Dark Chocolate Peanut Butter Cups
| Product | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Ube Tea Cookies | 5 Cookies | 130 | 5 | 19 | 0 |
| Grainless Cassava & Coconut Tortilla Chips | 1oz (13 Chips) | 130 | 7 | 19 | 0 |
| Dark Chocolate Covered Powerberries | 8 Pieces | 130 | 6 | 20 | 0 |
| Crispy Banana Ribbons | 16 Pieces | 170 | 11 | 17 | 0 |
| Just The Lobsters | 6 Pieces | 100 | 0 | 26 | 0 |
| Sweet Potato Chips | 1oz (15 Chips) | 140 | 7 | 19 | 0 |
| Candy Corn Popcorn | 3/4 Cup | 140 | 5 | 24 | 0 |
| Grainless Tortilla Chips | 1oz | 130 | 7 | 19 | 0 |
| Plantain Chips | 1oz | 140 | 7 | 19 | 0 |
| Dark Chocolate Orange Sticks | 5 Sticks | 120 | 3 | 23 | 0 |
| Scandinavian Swimmers | 6 Pieces | 100 | 0 | 26 | 0 |
| Dark Chocolate Drizzled Plantain Chips | 1/2 Cup | 150 | 8 | 19 | 0 |
| Plantain Crisps | 8 Crisps | 170 | 10 | 19 | 0 |
| Jerk-Style Plantain Chips | 1oz | 140 | 7 | 19 | 0 |
| Super Sour Scandinavian Swimmers | 6 Pieces | 110 | 0 | 28 | 0 |
| Soft Black Licorice Twists | 4 Pieces | 100 | 0 | 23 | 0 |
| Crispy Jalapeño Pieces | 1 Tbsp | 40 | 3 | 3 | 0 |
| Organic Dried & Pitted Deglet Noor Dates | 5 Dates | 110 | 0 | 30 | 0 |
| Maple Leaf Cookies | 1 Cookie | 110 | 5 | 17 | 0 |
| Rosemary Croissant Croutons | 3 Pieces | 30 | 1.5 | 4 | 0 |
| Cinna-Dragons Gummy Candy | 6 Pieces | 110 | 0 | 28 | 0 |
| Oat Chocolate Bars | 1 Bar | 140 | 10 | 14 | 0 |
| Stroopwafel | 1 Cookie | 190 | 10 | 25 | 1 |
| Peppermint Pretzel Thins | 1oz (4 Crackers) | 140 | 6 | 20 | 1 |
| Pumpkin Joe-Joe’s | 2 Cookies | 160 | 7 | 23 | 1 |
| Vanilla Joe-Joe's | 2 Cookies | 130 | 5 | 21 | 1 |
| Joe-Joe's | 2 Cookies | 140 | 6 | 20 | 1 |
| Peruvian Potato Chips | 1oz (18 Chips) | 140 | 7 | 17 | 1 |
| Jalapeño Seasoned Corn & Rice Puffs | 1 1/2 Cup | 150 | 9 | 17 | 1 |
| Chocolate Chip Sandwich Cookies | 2 Cookies | 130 | 6 | 18 | 1 |
| Neapolitan Joe Joe’s | 2 Cookies | 130 | 5 | 20 | 1 |
| Sea Salted Saddle Potato Crisps | 1oz (11 Crisps) | 150 | 9 | 16 | 1 |
| Chocolate Hazelnut Cookies | 2 Cookies | 170 | 10 | 19 | 1 |
| Cookie Butter Sandwich Cookies | 2 Cookies | 170 | 10 | 19 | 1 |
| Freeze Dried Grapes | 1 Pouch | 120 | 0 | 31 | 1 |
| Dark Chocolate Stars | 4 Cookies | 140 | 7 | 19 | 1 |
| Dark Chocolate Covered Peppermint Joe Joe’s | 1 Cookie | 140 | 7 | 17 | 1 |
| Vanilla Flavored Baton Wafer Cookies | 2 Pieces | 120 | 6 | 16 | 1 |
| Candy Coated Chocolates | 2 Tbsp | 140 | 7 | 21 | 1 |
| Fig Cookies | 2 Cookies | 150 | 3.5 | 28 | 1 |
| Cocoa Truffles | 4 Pieces | 180 | 13 | 15 | 1 |
| Freeze Dried Strawberries | 1.2oz | 120 | 0 | 30 | 1 |
| Peanut Butter Cocoa Marshmallows | 3 Pieces | 130 | 5 | 21 | 2 |
| Crispy Crunchy Chocolate Chip Cookies | 12 Cookies | 150 | 9 | 19 | 2 |
| Chcocolatey Cat Cookies | 17 Cookies | 120 | 2 | 24 | 2 |
| Rose Fingerling Potato Chips | 1oz (17 Chips) | 150 | 8 | 16 | 2 |
| Dark Chocolate Covered Caramels | 2 Pieces | 180 | 8 | 27 | 2 |
| White Truffle Popcorn | 1 1/2 Cups | 160 | 10 | 17 | 2 |
| Thanksgiving Stuffing Kettle Chips | 1oz (14 Chips) | 140 | 8 | 17 | 2 |
| Oatmeal Cranberry Dunkers | 2 Cookies | 180 | 7 | 28 | 2 |
| Chocolatey Coated Chocolate Chip Cookie Dunkers | 2 Cookies | 190 | 10 | 25 | 2 |
| White Cheddar Corn Puffs | 1oz (53 Puffs) | 140 | 5 | 20 | 2 |
| Carolina Gold BBQ Potato Chips | 1oz (15 Chips) | 140 | 7 | 16 | 2 |
| Dark Chocolate Coffee Buzz Bar | 1 Bar | 130 | 9 | 10 | 2 |
| Strawberry and Vanilla Yogurt Pretzels | 10 Pretzels | 130 | 5 | 19 | 2 |
| Baked Cheese Crunchies | 1oz (3/4 Cup) | 140 | 6 | 19 | 2 |
| Synergistically Seasoned Popcorn | 3 Cups | 160 | 10 | 17 | 2 |
| Crispy Onion Chips | 1 Package | 220 | 16 | 17 | 2 |
| S’mashing S’mores | 2 Pieces | 150 | 7 | 20 | 2 |
| Milk Chocolate Peanut Butter Cups | 3 Pieces | 190 | 11 | 20 | 2 |
| Elote Corn Chip Dippers | 1oz (12 Chips) | 150 | 8 | 17 | 2 |
| Spicy Cheese Crunchies | 1oz (33 Pieces) | 130 | 6 | 17 | 2 |
| Everything but the Bagel Potato Chips | 1oz (16 Chips) | 140 | 7 | 17 | 2 |
| Dark Chocolate Covered Honey Graham’s with Sea Salt | 3 Pieces | 170 | 9 | 22 | 2 |
| Dark Chocolate Covered Espresso Beans | 16 Pieces | 140 | 9 | 18 | 2 |
| Oat & Greek Yogurt Sandwich Cookies | 1 Cookie | 140 | 9 | 13 | 2 |
| Dark Chocolate Peanut Butter Cups | 2 Pieces | 140 | 9 | 14 | 2 |
| Dark Chocolate Crisps | 9 Crisps | 170 | 10 | 16 | 2 |
| Chocolate Chip Granola Bites | 1 Pack | 110 | 4.5 | 17 | 2 |
| Coffee Lover’s Espresso Bean | 1/2 Package | 180 | 11 | 21 | 2 |
| Honey Mustard Pretzel Pieces | 1/3 Cup | 150 | 7 | 21 | 2 |
| Springle Jangle | 1/4 Cup | 140 | 7 | 17 | 2 |
| White Truffle Potato Chips | 1oz (12 Chips) | 150 | 8 | 16 | 2 |
| Nacho Cheese Tortilla Chipa | 1oz (14 Chips) | 140 | 8 | 14 | 2 |
| Chili Lime Rolled Tortilla Chips | 1oz (15 Chips) | 150 | 8 | 17 | 2 |
| Savory Banana and Nuts | 1/3 Cup | 150 | 11 | 13 | 2 |
| Raises The Bar | 1 Bar | 140 | 4.5 | 24 | 2 |
| Ghost Pepper Potato Chips | 13 Chips | 140 | 8 | 17 | 2 |
| Dark Chocolate Cookie Sticks | 10 Pieces | 140 | 6 | 19 | 2 |
| World's Puffiest White Cheddar Corn Puffs | 1oz | 140 | 5 | 20 | 2 |
| Organic Freeze-Dried Berry Medley | 1 Bag | 120 | 1 | 29 | 2 |
| Savory Banana & Nuts Trek Mix | 1/3 Cup | 150 | 11 | 13 | 2 |
| Cornbread Crisps | 8 Crisps | 140 | 4 | 23 | 2 |
| Five Seed Almond Bars | 2 Pieces | 100 | 4 | 16 | 2 |
| Chips in a Pickle | 1oz | 140 | 7 | 18 | 2 |
| Salted White Corn Tortilla Chips | 1oz | 140 | 6 | 19 | 2 |
| Ridge Cut Potato Chips with Sea Salt | 1oz | 150 | 8 | 17 | 2 |
| Belgian Butter Waffle Cookies | 3 Cookies | 150 | 6 | 21 | 2 |
| Chocolate & Peanut Butter Joe-Joe's | 1 Cookie | 130 | 6 | 14 | 2 |
| Fig & Olive Crisps | 11 Crackers | 90 | 2 | 16 | 2 |
| Organic Corn Chip Dippers | 1oz | 160 | 10 | 16 | 2 |
| Dark Chocolate Peanut Butter Cups | 2 Pieces | 140 | 9 | 14 | 2 |
| Pumpkin Cranberry Crisps | 11 Crackers | 90 | 1.5 | 17 | 2 |
| Organic Naan Crackers | 10 Crackers | 130 | 5 | 19 | 2 |
| Graham Cracker Squares | 4 Crackers | 120 | 3 | 22 | 2 |
| Coins of the World | 8 Coins | 150 | 8 | 19 | 2 |
| Cinnamon Graham Crackers | 3 Pieces | 150 | 6 | 23 | 2 |
| Organic Cacio e Pepe Puffs | 1 1/2 Cups | 150 | 9 | 16 | 2 |
| Peanut Butter Cocoa Marshmallows | 3 Pieces | 130 | 5 | 21 | 2 |
| Mini Banana Bread Biscotti | 2 Pieces | 110 | 4 | 16 | 2 |
| Jingle Jangle | 1/3 Cup | 170 | 9 | 21 | 2 |
| Crunchy Curls | 1oz (31 Curls) | 130 | 4.5 | 18 | 3 |
| Hatch Chile Cheddar Seasoned Popcorn | 2 1/2 Cups | 150 | 10 | 14 | 3 |
| Soft Baked Peanut Butter Chocolate Chip Cookies | 1 Cookie | 130 | 5 | 17 | 3 |
| Dark Chocolate Roasted Pistachio Toffee | 2 Pieces | 190 | 13 | 18 | 3 |
| Dark Chocolate Filled with Speculoos | 1 Bar | 250 | 17 | 22 | 3 |
| Dark Chocolate Almond Butter Cups | 1 Pack | 210 | 14 | 21 | 3 |
| Peanut Butter Blondies | 2 Pieces | 180 | 9 | 20 | 3 |
| Everything Crackers | 14 Crackers | 140 | 5 | 21 | 3 |
| Step up to the Snack Bar Mix | 1/3 Cup | 160 | 9 | 15 | 3 |
| Organic Hemp Seed Bars | 1 Bar | 120 | 7 | 11 | 3 |
| Chocolate Covered Wafer Cookie | 1 Bar | 290 | 16 | 34 | 3 |
| Spicy Chakri Mix | 1/3 Cup | 140 | 9 | 13 | 3 |
| Rosemary Sfogliette Crackers | 12 Crackers | 140 | 6 | 19 | 3 |
| Bamba with Hazelnut Creme Filling | 1oz | 150 | 8 | 17 | 3 |
| Candied Pecans | 1/4 Cup | 220 | 20 | 7 | 3 |
| Honey Wheat Pretzel Sticks | 10 Pretzels | 120 | 0 | 25 | 3 |
| Premium Milk & Dark Chocolate Covered Almonds | 8 Pieces | 160 | 11 | 14 | 3 |
| Dark Chocolate Bamba Snacks | 1oz | 160 | 9 | 15 | 3 |
| Dark Chocolate Almond Butter Pretzel Nuggets | 4 Pieces | 160 | 8 | 19 | 3 |
| Almond Butter Filled Pretzel Nuggets | 8 Pieces | 140 | 6 | 19 | 4 |
| Many Things Snack Mix | 1/2 Cup | 170 | 8 | 20 | 4 |
| These Peanuts Go On A Date Bars | 1 Bar | 160 | 6 | 24 | 4 |
| Gluten Free Norwegian Crispbread | 1 Cracker | 130 | 9 | 9 | 4 |
| ABC Bars | 1 Bar | 160 | 8 | 19 | 4 |
| Dark Chocolate Sunflower Seed Butter Cups | 2 Pieces | 230 | 18 | 16 | 4 |
| Cauliflower Crisps | 12 Crisps | 180 | 9 | 21 | 4 |
| Candy Coated Chocolate Peanuts | 2 Tbsp | 160 | 9 | 16 | 4 |
| Crisp Crunchy Crisps | 1oz | 120 | 2.5 | 20 | 4 |
| Crispy Peanut Butter Filled Milk Choc Peanuts | 3 Pieces | 170 | 11 | 14 | 4 |
| Almond Butter Filled Pretzel Nuggets | 8 Pieces | 140 | 6 | 19 | 4 |
| Sour Cream & Onion Flavored Rings | 1oz | 130 | 6 | 16 | 4 |
| Sharp Cheddar Cheesy Crackers | 1/3 Cup | 130 | 7 | 9 | 5 |
| Chile & Garlic Cashews | 1/4 Cup | 170 | 13 | 10 | 5 |
| Everything But The Gluten Crackers | 7 Pieces | 160 | 11 | 13 | 5 |
| Olive & Herbs Mixed Nuts | 1/4 Cup | 170 | 15 | 8 | 5 |
| Just a Handful of Rainbow's End Trail Mix | 1 Bag | 210 | 13 | 21 | 5 |
| Bazaar Basket Snack Mix | 1/4 Cup | 140 | 7 | 16 | 5 |
| Trail Mix Crackers | 4 Crackers | 170 | 8 | 19 | 5 |
| Bamba Peanut Snacks | 45 Pieces | 160 | 9 | 15 | 5 |
| Peanut Butter Filled Pretzel Nuggets | 10 Pieces | 150 | 7 | 17 | 5 |
| Caramel Apple Flavored Granola | 3/4 Cup | 250 | 8 | 39 | 6 |
| Kale Chips | 1/2 Package | 150 | 11 | 8 | 6 |
| Everything but the Bagel Nut Duo | 1/4 Cup | 180 | 15 | 6 | 6 |
| Garlic & Onion Pistachios | 1/4 Cup | 170 | 13 | 9 | 6 |
| Chocolate Covered Wafer Cookie with Peanut Butter Filling | 1 Bar | 350 | 20 | 37 | 6 |
| Thai Lime & Chili Cashews | 1/4 Cup | 180 | 14 | 9 | 6 |
| Spicy Porkless Plant-Based Snack Rinds | 1oz | 130 | 5 | 15 | 7 |
| PB & J Snack Duo | 1 Pack | 270 | 11 | 36 | 8 |
| Chewy Chocolate & Peanut Butter Protein Bars | 1 Bar | 190 | 11 | 15 | 10 |
| Oven-Baked Cheese Bites | 1/2 Package | 170 | 12 | 0 | 15 |
| Amped Up Almonds | 1 Pack | 380 | 29 | 23 | 16 |
Nutrition for Trader Joe’s Meat & Meat Substitutes
Whether you’re a meat-eater or vegan, there are many awesome food products at Trader Joe’s to choose from.
Some of Matt’s must-have Trader Joe’s meat items:
- Maple Chicken Breakfast Sausage
- Sweet Italian Chicken Sausage
- Pollo Asado Autentico
- Balsamic Rosemary Steak Tips
| Product | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Organic Free Range Chicken Drumsticks | 4oz | 180 | 10 | 0 | 22 |
| Organic Ground Beef 85/15 | 4oz | 240 | 17 | 0 | 21 |
| All Natural Ground Chicken | 4oz | 170 | 9 | 0 | 22 |
| Choice Premium Angus Beef Flank Steak | 4oz | 200 | 10 | 0 | 24 |
| No Sugar Dry Rubbed Uncured Bacon | 1 Pan Fried Slice | 60 | 5 | 0 | 4 |
| Uncured Turkey Bacon | 1 Slice | 40 | 1.5 | 0 | 5 |
| Uncured Apple Smoked Bacon | 1 Pan Fried Slice | 90 | 7 | 0 | 5 |
| Turkey Bacon | 1 Slice | 30 | 1.5 | 0 | 6 |
| Black Forest Rubbed Bacon | 1 Pan Fried Slice | 80 | 6 | 0 | 6 |
| Salame di Parma Mild Salami | 4 Slices | 90 | 6 | 0 | 8 |
| Soy Chorizo | 2oz | 130 | 7 | 8 | 8 |
| Beef-Less Ground Beef | 1/3 Cup | 60 | 1 | 4 | 9 |
| Organic Grass-Fed Uncured Beef Hot Dogs | 1 Link | 130 | 10 | 1 | 9 |
| All Natural Fully Cooked Maple Chicken Breakfast Sausage | 2 Links | 90 | 4 | 3 | 10 |
| Everything But The Bagel Seasoned Smoked Salmon | 2 Slices | 80 | 3.5 | 0 | 11 |
| Fully Cooked Uncured Bavarian Bratwurst | 1 Link | 250 | 22 | 0 | 11 |
| Organic Sweet Italian Chicken Sausage | 1 Sausage | 110 | 6 | 1 | 12 |
| Uncured Black Forest Ham | 2oz | 70 | 1 | 2 | 12 |
| Italian Sausage-Less Sausage | 1 Link | 150 | 8 | 7 | 13 |
| Wild Raw Argentinian Red Shrimp | 6 Frozen Shrimp | 60 | 0.5 | 0 | 14 |
| Lemon Rosemary Chicken | 4oz | 230 | 18 | 1 | 17 |
| Spatchcocked Lemon Rosemary Chicken | 4oz | 230 | 18 | 1 | 17 |
| Sesame Teriyaki Beef Skirt Steak | 4oz | 230 | 12 | 10 | 19 |
| Organic 3 Grain Tempeh | 3oz | 190 | 8 | 11 | 19 |
| Shawarma Chicken Thighs | 4oz | 160 | 7 | 3 | 21 |
| Balsamic Rosemary Steak Tips | 4oz | 220 | 13 | 6 | 21 |
| Branzino Fillets European Sea Bass | 1 Fillet | 110 | 2.5 | 0 | 21 |
| Smoked Andouille Chicken Sausage | 1 Link | 180 | 9 | 2 | 21 |
| Porcini Boneless Beef Loin Roast | 4oz | 240 | 16 | 0 | 22 |
| Pollo Asado Autentico | 4oz | 130 | 2 | 4 | 23 |
| Carne Asada | 4oz | 210 | 11 | 3 | 24 |
| Pesto Genovese Chicken Breast | 4oz | 160 | 5 | 4 | 25 |
Nutrition for Trader Joe’s Frozen Items
From fully cooked chicken dishes, to mini ice cream cones, and everything in between, the frozen aisle at Trader Joe’s will not disappoint.
Some of Matt’s must-have Trader Joe’s frozen items:
- Hashbrowns
- Brownie Crisp Coffee Ice Cream Sandwiches (my personal favorite sweet treat at TJ’s)
- Frozen French Fries
- Mandarin Orange Chicken (my favorite frozen dish)
- Sweet Potato Fries
- Cauliflower Rice (a great low-calorie alternative to rice)
- Cauliflower Gnocchi (surprisingly delicious, gluten-free or not)
- Mini Ice Cream Cones
| Product | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Sweet Potato Frites | 1 Cup | 160 | 8 | 19 | 2 |
| Vegan Cookies & Creme Vanilla Bean Bon Bons | 6 Bon Bons | 110 | 7 | 10 | 0 |
| Non-Dairy Chocolate Fudge Bar | 1 Bar | 100 | 4 | 14 | 0 |
| Gone Bananas | 4 Pieces | 100 | 3.5 | 16 | 0 |
| Vanilla Mochi | 1 Piece | 80 | 3 | 13 | 0 |
| Gone Berry Crazy! | 6 Pieces | 100 | 3.5 | 15 | 0 |
| Cold Brew Coffee & Boba Coconut Non-Dairy Dessert | 2/3 Cup | 230 | 9 | 37 | 0 |
| Vegan Cookies & Cream Vanilla Bean Bon Bons | 6 Bon Bons | 110 | 7 | 10 | 0 |
| Okie Dokie Oat Non-Dairy Frozen Dessert | 2/3 Cup | 260 | 10 | 45 | 0 |
| Black Tea and Boba Coconut Non-Dairy Frozen Dessert | 2/3 Cup | 240 | 5 | 47 | 0 |
| Cauliflower Pizza Crusts | 1/6 Crust | 80 | 0 | 17 | 1 |
| Strawberry Non-Dairy Oat Frozen Dessert | 2/3 Cup | 260 | 10 | 39 | 1 |
| Organic Green Vegetable Foursome | 2/3 Cup | 30 | 1.5 | 3 | 1 |
| Hashbrowns | 1 Hashbrown Patty | 120 | 6 | 15 | 1 |
| Portuguese Custard Tart | 1 Tart | 130 | 5 | 19 | 2 |
| Chocolate and Vanilla French Macarons | 3 Macarons | 120 | 6 | 14 | 2 |
| Shakshuka Starter | 1/2 Package | 80 | 3.5 | 11 | 2 |
| Cauliflower Gnocchi | 1 Cup | 140 | 3 | 22 | 2 |
| Riced Cauliflower Stir Fry | 1 Cup | 50 | 2 | 7 | 2 |
| Mexican-Style Riced Cauliflower | 1 Cup | 50 | 2.5 | 5 | 2 |
| Portuguese Custard Tarts | 4 Tarts | 130 | 5 | 19 | 2 |
| Lemon Bars | 2 Bars | 180 | 7 | 27 | 2 |
| Pie Crusts | 1/8 Crust | 190 | 13 | 17 | 2 |
| A Dozen Macarons | 2 Macarons | 110 | 4 | 15 | 2 |
| Tangerine Cream Bars | 2 Bars | 250 | 10 | 34 | 3 |
| Scallion Pancakes | 1 Pancake | 160 | 7 | 21 | 3 |
| Chicken Cilantro Mini Wontons | 4 Pieces | 50 | 0.5 | 9 | 3 |
| Soy Creamy Cherry Chocolate Chip Non-Dairy Frozen Dessert | 2/3 Cup | 260 | 10 | 43 | 3 |
| Malabari Paratha | 1/2 Piece | 120 | 3.5 | 20 | 3 |
| 8 Mini Croissants | 1 Croissant | 160 | 10 | 13 | 3 |
| Brownie Crisp Coffee Ice Cream Sandwiches | 1 Sandwich | 140 | 7 | 21 | 3 |
| Potato Pancakes | 2 Pancakes | 150 | 6 | 22 | 3 |
| Fried Olive Bites | 4 Pieces | 210 | 14 | 20 | 3 |
| Coffee Bean Hold the Cones | 3 Cones | 250 | 14 | 33 | 4 |
| Rustic Apple Tart | 1/4 Tart | 380 | 21 | 43 | 4 |
| Ube Ice Cream | 2/3 Cup | 200 | 11 | 22 | 4 |
| Vanilla Hold the Cone | 3 Cones | 260 | 12 | 33 | 4 |
| Organic Açai Bowl | 1 Bowl | 260 | 10 | 44 | 4 |
| Mini Vegetable Samosas | 4 Pieces | 160 | 7 | 20 | 4 |
| Matcha Green Tea Ice Cream | 2/3 Cup | 260 | 16 | 25 | 4 |
| Chocolate Chip Hold the Cone | 3 Cones | 280 | 13 | 35 | 4 |
| Organic Vanilla Fudge Chip Ice Cream | 2/3 Cup | 280 | 17 | 29 | 4 |
| Organic Veggie Bites | 6 Pieces | 180 | 8 | 22 | 4 |
| Sweet Cinnamon Filled Korean Pancakes | 1 Pancake | 280 | 8 | 49 | 4 |
| Oat Non-Dairy Frozen Dessert Sandwiches | 2 Sandwiches | 330 | 12 | 53 | 4 |
| Riced Cauliflower Bowl | 1 Cup | 120 | 7 | 11 | 5 |
| Greek Spanakopita | 1/6 Pie | 190 | 12 | 15 | 5 |
| Mexican Style Roasted Corn | 1 Cup | 180 | 8 | 21 | 5 |
| Hold the Dairy! Vegan Chocolate Mini Cones | 6 Cones | 370 | 17 | 48 | 5 |
| Sublime Ice Cream Sandwiches | 1 Sandwich | 370 | 19 | 51 | 5 |
| Quinoa Cowboy Veggie Burgers | 1 Burger | 180 | 8 | 22 | 5 |
| Apple Cinnamon Oatmeal Bites | 3 Pieces | 240 | 11 | 30 | 5 |
| Brioche French Toast | 1 Slice | 170 | 5 | 27 | 6 |
| Almond Croissants | 1 Croissant | 340 | 20 | 33 | 6 |
| Outside-In Stuffed Gnocchi | 1 Cup | 180 | 3.5 | 29 | 6 |
| Tandoori Naan | 1 Piece | 250 | 2.5 | 50 | 6 |
| Min Spicy Pumpkin Samosas | 4 Pieces | 170 | 8 | 20 | 6 |
| New York Deli Style Cheesecake | 1/7 of Cake | 400 | 25 | 40 | 6 |
| Black Bean & Cheese Taquitos | 2 Taquitos | 190 | 9 | 21 | 6 |
| Chocolate Lava Cakes | 1 Cake | 370 | 22 | 42 | 6 |
| Vegetable Fried Rice | 1 1/4 Cup | 230 | 2.5 | 45 | 6 |
| Garlic Naan | 1 Piece | 250 | 3.5 | 47 | 7 |
| Vegan Meatless Meat Eater’s Pizza | 1/3 Pizza | 250 | 7 | 39 | 7 |
| Peanuts for Chocolate Ice Cream | 2/3 Cup | 300 | 18 | 36 | 7 |
| Cauliflower Pancakes | 2 Pieces | 170 | 7 | 21 | 7 |
| Kibbeh | 1 Stuffed Meatball | 100 | 3.5 | 10 | 7 |
| Mac and Cheese Bites | 3 Pieces | 190 | 10 | 19 | 7 |
| Breaded Fried Ravioli | 4 Ravioli | 240 | 10 | 30 | 7 |
| Spicy Thai Shrimp Fried Rice | 1 Cup | 220 | 6 | 34 | 7 |
| Buffalo Style Chicken Poppers | 3 Pieces | 240 | 12 | 25 | 8 |
| Organic Silver Dollar Pancakes | 11 Mini Pancakes | 230 | 2.5 | 43 | 8 |
| Cheese Filled Fiocchetti with Pink Sauce | 1 Cup | 290 | 17 | 26 | 8 |
| Buffalo Style Chicken Poppers | 3 Pieces | 240 | 12 | 25 | 8 |
| Parmesan Pastry Pups | 4 Pups | 270 | 20 | 19 | 8 |
| Kalua Pork Spring Rolls | 2 Pieces | 290 | 14 | 33 | 8 |
| Tempura Shrimp | 3 Pieces | 290 | 11 | 38 | 9 |
| Palak Panee | 1/2 Container | 210 | 16 | 9 | 10 |
| Vegetable Pad Thai | 1 Tray | 360 | 11 | 55 | 10 |
| Gluten Free Mac & Cheese | 1 Cup | 300 | 10 | 41 | 11 |
| Bulgogi Beef Fried Rice With Kimchi | 1 Container | 400 | 10 | 60 | 11 |
| Italian Style Meatballs | 2 Meatballs | 240 | 20 | 5 | 11 |
| Kimchi & Tofu Soup | 1 Container | 260 | 6 | 43 | 11 |
| Chicken & Chimichurri Empanadas | 1 Empanada | 250 | 10 | 28 | 12 |
| Mixed Mushroom & Spinach Quiche | 1 Quiche | 420 | 26 | 35 | 12 |
| Battered Fish Nuggets | 4 Pieces | 240 | 14 | 16 | 12 |
| Beef Pho | 1 Bowl | 220 | 4.5 | 34 | 13 |
| Impossible™ Chicken Nuggets | 5 Pieces | 240 | 12 | 19 | 13 |
| Chicken Enchiladas | 1 Container | 330 | 11 | 46 | 14 |
| Steamed Pork & Ginger Soup Dumplings | 1 Container | 270 | 10 | 30 | 14 |
| Gluten Free Cheese Pizza With A Cauliflower Crust | 1/3 Pizza | 250 | 12 | 24 | 14 |
| Reduced Guilt Mac and Cheese | 1 Package | 270 | 6 | 40 | 15 |
| Sriracha Shrimp Bowl | 1 Bowl | 320 | 8 | 47 | 15 |
| Chipotle Vegetable Quesadillas | 1 Quesadilla | 360 | 13 | 47 | 15 |
| Chicken Soup Dumplings | 6 Dumplings | 250 | 7 | 29 | 16 |
| Roasted Garlic & Pesto Pizza with Deep Fried Crust | 1/3 Pizza | 420 | 20 | 43 | 16 |
| Cuban Style Citrus Garlic Bowl | 1 Bowl | 400 | 18 | 44 | 16 |
| Joe's Diner Mac 'n Cheese | 1 Cup | 360 | 15 | 42 | 16 |
| Eggwich Breadless Breakfast Sandwich | 1 Sandwich | 190 | 12 | 3 | 16 |
| French Onion Macaroni & Cheese | 1 Cup | 370 | 16 | 40 | 16 |
| Chicken-less Mandarin Orange Morsels | 1/2 Bag | 270 | 8 | 29 | 20 |
| Mandarin Orange Chicken | 1 Cup | 320 | 16 | 24 | 21 |
| Chicken Burrito Bowl | 1 Bowl | 370 | 10 | 51 | 22 |
| Carne Asada Burritos | 1 Burrito | 490 | 19 | 55 | 22 |
| Turkey Burgers | 1 Burger | 180 | 10 | 0 | 22 |
| Honey Walnut Shrimp | 1 Cup | 500 | 28 | 22 | 24 |
| Tofu Scramble with Soy Chorizo | 1 Container | 370 | 21 | 26 | 25 |
| Egg Frittata | 2 Frittatas | 270 | 15 | 10 | 25 |
| Vegan Pasta Bolognese | 1 Bowl | 430 | 10 | 55 | 30 |
| BBQ Teriyaki Chicken | 1 Cup Frozen | 240 | 9 | 11 | 31 |
| Cedar Wrapped BBQ Sockeye Salmon Fillet | 1 Fillet | 180 | 4.5 | 3 | 32 |
| Tteokbokki | 1 Cup | 280 | 1.5 | 61 | 5 |
Final Thoughts
Trader Joe’s has an endless amount of seasonal and limited edition items, some of which return and some of which disappear forever.
So, if you see an item missing from this guide, I truly apologize! I’m just one man trying to gather all of this information, and I know there are definitely new items I’ve missed.
Still, I hope this guide has proved useful for you the next time you’re looking for a healthy choice at Trader Joe’s.
Is Trader Joe’s healthy? Well, like any fast food, restaurant, or grocery store: it depends completely on how you define healthy eating.
But it’s clear that Trader Joe’s has a ton of amazing options, not to mention very reasonable prices, so if you’re trying to live a healthier lifestyle, Trader Joe’s can certainly help.
Matt
Friday 25th of March 2022
Hey all- Matt here. There are definitely items that didn't make the cut, simply because Trader Joe's doesn't list all items on their website, and because new items are released constantly. If you have something in mind that you don't see above, reply here and I'll get them added.
Mark
Tuesday 25th of July 2023
@Matt, How about the paneer tikka masala?
Thanks, Mark