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Is Trader Joe’s Healthy? Nutrition Breakdown of 600+ Items!

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?

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 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, @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
ProductServing SizeCaloriesFat (g)Carbs (g)Protein (g)
Jumbo Cinnamon Rolls (Canned)1 Roll with Icing33012534
Molasses Cookies1 Cookie1506221
Half Moon Cookies1 Cookie1103211
Pecan Kringle1 Slice24014272
Chocolate Mousse Cake1/3 Cake35017444
Challah Bread1/8 Loaf2005326
Chocolate Mousse Presents3 Pieces34022343
Peppermint Brownies1 Brownie1306171
Apple Cranberry Tart1 Tart48025585
Gingerbread Sandwich Cookies1 Cookie1506241
Pumpkin Cobbler1/4 Cobbler30010494
Pumpkin Brioche Twist1 Slice1907283
Pumpkin Blondie Brownies1 Brownie1105142
Pumpkin Caramel Kringle1 Slice21011272
Pumpkin Bagels1 Bagel2401498
Apple Cider Donuts1 Donut32016414
Cinnamon Swirl Bread1 Slice1601.5315
Cranberry Orange Tea Scones1 Scone26013344
Vanilla Bean Scones1 Scone25010363
Banana Chocolate Chip Muffins1 Muffin41018585
Lemon Zest Madeleine Cookies2 Cookies1507182
Brioche Buns1 Bun1803315
Citrus Mousse Cakes3 Pieces33016443
Carrot Cake with Cream Cheese Frosting1/6 Cake29015393
Cheesecake Kringle1 Slice21013243
Braided and Sliced Brioche1 Slice2006324
Aussie Style Chocolate Crème Sandwich Cookies2 Cookies1809232
Brookie1 Piece1608222
Cinnamon Brooklyn Babka1/9 Slice20010264
Pain Au Lait Chocolate Chip1 Roll1607183
Sliced French Brioche1 Slice1606233
Dark Chocolate Ganache Cake1/6 Cake32017423
Pancake Bread1/8 Loaf19010252
Chantilly Cream Vanilla Bean Cake1/6 Cake34019432
Sweet Pull Apart Aloha Rolls1 Roll901195
Organic French Rolls1 Roll1300.5264
Classic English Muffins1 Muffin1301245
Pain Au Lait1 Roll1304.5193
Everything Ciabatta Rolls1 Roll2501.5418
Sprouted Wheat Sourdough Bread1 Slice900147
Blueberry Muffins1 Muffin36013564
Focaccia Bread with Roasted Tomato & Parmesan2oz (1/6 Loaf)1503.5245
Gluten Free Hamburger Buns1 Bun2206395
Madeleine Cookies2 Cookies1507182
Organic French Baguette2oz (1/6 Loaf)1400.5294
Pretzel Bagels1 Bagel2301478
Vegan Banana Bread with Walnuts2oz (1/8 Loaf)2109302
Gluten Free English Muffins1 English Muffin1501304
Gluten Free Cinnamon Coffee Cake Muffins1 Muffin44023563
Glazed Sour Cream Donuts1 Donut37017524
Raspberry Mousse Cakes3 Pieces35015513
Gluten Free Everything Bagels1 Bagel2304.5444

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
ProductServing SizeCaloriesFat (g)Carbs (g)Protein (g)
Coconut Whipped Cream2 Tbsp100.520
Vanilla Cultured Coconut Milk1 Container1708240
Blueberry Cultured Coconut Milk1 Container1708230
Butter Quarters1 Tbsp1001100
Vegan Buttery Spread1 Tbsp1001100
Onion & Chive Cream Cheese Spread2 Tbsp80830
Shredded Parmesan Cheese Alternative1oz100780
Vegan Cream Cheese Alternative2 Tbsp90940
Vegan Feta Cheese Alternative1oz80830
Grated Parmesan Cheese2 tsp251.502
Organic Pumpkin Spice Creamy Cashew Yogurt Alternative1 Container1406193
Truffle Burrata1oz60503
Creamy Cashew Cultured Yogurt Alternative3/4 Cup1409114
Chevre with Honey1oz80544
Part Skim Ricotta Cheese1/4 Cup704.534
Israeli Feta1oz70514
Cranberry Chèvre Goat Cheese1oz804.554
Organic Crumbled Feta Cheese1oz70534
Egg Nog1/2 Cup1809205
Light Egg Nog1/2 Cup1101185
Chevre Goat Cheese1oz80605
All Natural Fresh Mozzarella Cheese1oz70615
Pizza Bread Cheese1oz100606
Greek Yogurt with Honey3/4 Cup23015206
Sliced New Zealand Organic Cheddar1oz1201006
Mobay Cheese1oz100826
English Cheddar with Caramelized Onions1oz110916
Cheddar Cheese with Scotch Bonnet Chili Peppers1oz110926
Garlic Bread Cheese1oz90726
Spicy Buffalo Cheddar1oz100806
Fancy Shredded Mexican Style Cheese Blend1oz100836
Shredded Unexpected Cheddar Cheese1oz110917
Organic Shredded 3 Cheese Blend1oz100807
New Zealand Sharp Cheddar Cheese1oz1201007
Italian Truffle Cheese1oz100807
Shredded Lite Mozzarella Cheese1oz60237
Cheddar & Gruyere Mèlange Cheese1oz110917
Unexpected Cheddar Cheese1oz110907
Raclette Sliced Cheese1 Slice100807
Quattro Formaggi1oz110807
Jasper Hill Vault No 5 Cave Aged Cheese1 Inch Cube120917
Chocolate Whole Milk1 Cup2208308
Cheese Party Tray2 Slices120918
Greek Nonfat Pumpkin Yogurt1 Container13002012
Small Curd Cottage Cheese1/2 Cup1105512
Ultra-Filtered Reduced Fat Chocolate Milk1 Cup15051414

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
ProductServing SizeCaloriesFat (g)Carbs (g)Protein (g)
Maple Butter1 Tbsp500140
Gyoza Dipping Sauce2 Tbsp300.540
Truffle Hot Sauce1 tsp100.510
Pumpkin Cream Cheese2 Tbsp70560
Fresh Bruschetta Sauce2 Tbsp403.510
Sour Cream Spinach Dip2 Tbsp80820
Balsamic Glaze1 Tbsp40090
Black Truffle Alfredo Sauce1/4 Cup80750
Vegan Ranch Dip2 Tbsp1001110
Queso Cheese Dip2 Tbsp20040
Romesco Dip2 Tbsp35320
Extra Hot Habanero Ghost Pepper Salsa2 Tbsp10020
Cashew Fiesta Dip2 Tbsp30220
Garlic Spread Dip2 Tbsp1501540
Hot Pico De Gallo Salsa2 Tbsp10010
Salsa Especial Medium2 Tbsp10010
Salsa Verde2 Tbsp10020
Italian Bomba Hot Pepper Sauce2 Tbsp60610
Caramelized Onion Dip2 Tbsp70630
Thai Green Curry Simmer Sauce1/2 Cup1701760
Honey Aleppo Pepper Sauce2 Tbsp1301180
Vegan Caesar Dressing2 Tbsp70720
Organic Toasted Sesame Dressing2 Tbsp1301340
Organic Balsamic & Fig Dressing2 Tbsp603.560
Organic Kansas City Style BBQ Sauce2 Tbsp450110
Organic Spicy Taco Sauce1 Tbsp5000
Extra Hot Habanero Ghost Pepper Salsa2 Tbsp10020
Zhoug Sauce2 Tbsp90930
Organic Thick & Chunky Salsa2 Tbsp10020
Organic Salsa2 Tbsp10020
Magnifisauce!2 Tbsp110960
Pepita Salsa2 Tbsp302.520
Vegan Tzatziki Dip2 Tbsp504.520
Vegan Caramelized Onion Dip2 Tbsp70540
Salsa Autentica2 Tbsp10020
Spicy Cashew Butter Dressing2 Tbsp402.540
Indian Style Garlic Achaar sauce1 Tbsp503.540
Dijon Mustard1 tsp100.500
Whole Grain Dijon Mustard1 tsp50.500
Peri Peri Sauce1 tsp10100
Fresh Cranberry Orange Relish1/4 Cup1100270
Green Goddess Dip2 Tbsp90920
Crunchy Chili Onion1 Tbsp1101060
Green Goddess Salad Dressing2 Tbsp20210
Organic Chunky Homestyle Guacamole2 Tbsp504.530
Vegan Creamy Dill Dressing2 Tbsp60610
Incredisauce2 Tbsp100790
Tamarind Sauce2 Tbsp600140
Thai Style Red Curry Sauce1/4 Cup90780
Guajillo Salsa2 Tbsp15020
Asian Style Spicy Peanut Vinaigrette2 Tbsp70480
Jalapeño Sauce2 Tbsp901020
Cowboy Caviar2 Tbsp25061
Cajun Style Alfredo Sauce1/4 Cup90661
Cauliflower and Jalapeño Dip2 Tbsp403.511
Roasted Tomatillo Salsa Verde2 Tbsp25051
Everything but the Bagel Greek Style Yogurt Dip2 Tbsp60521
Avocado Tzatziki Dip2 Tbsp251.521
Creamy Cauliflower Jalapeño Dip2 Tbsp403.511
Everything And the Elote Greek Style Yogurt Dip2 Tbsp60441
Fat Free Pizza Sauce1/4 Cup30061
Vegan Buffalo Style Dip2 Tbsp40331
Truffle Dip2 Tbsp60612
Chocolate Hummus2 Tbsp501.592
Masala Simmer Sauce1/2 Cup904.5122
Spicy Chunky Tomato & Pepper Pasta Sauce1/2 Cup80492
Mediterranean Style Hummus2 Tbsp70632
Cacio E Pepe Pasta Sauce1/4 Cup1101023
Buffalo Chicken Dip2 Tbsp604.523
La Fondue1oz603.524
Vegan Bolognese Style Pasta Sauce1/2 Cup110784
Bolognese Style Tomato & Beef Pasta Sauce1/2 Cup70464
Pimento Cheese Dip2 Tbsp100914
Herbed Tahini Sauce1/4 Cup1601455

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:

ProductServing SizeCaloriesFat (g)Carbs (g)Protein (g)
Jicama Wraps2 Wraps15030
Greek Olive Medley3 Olives202.500
Organic Mediterranean Style Salad Kit1 Cup110792
Vegan Ranch Crunch Salad Kit1 Cup1501193
Harvest Apple Salad Kit1 Cup17012133
Peanut and Crispy Noodle Salad Kit1 3/4 Cup1409124
Organic Hearty Minestrone Soup1 Cup1002174
Organic Caesar Salad Kit1 1/2 Cup1701484
Lemony Arugula Basil Salad Kit1 Cup1501374
A Za'atar Tango Salad Kit2 1/2 Cups17012144
Tomato Feta Soup1 Cup1307144
Pizza Dough1/8 Dough1402.5255
Pumpkin Overnight Oats1 Container2005335
Vegan Enchilada Casserole1 Cup26011355
Southwestern Chopped Salad Kit1 Cup1601285
Brussels Sprouts Sauté Kit1 Cup1401085
Four Cheese Scalloped Potatoes1/2 Cup1708205
Ricotta & Lemon Zest Ravioli1 Cup24012267
Roasted Cauliflower & Cheese Ravioli1 Cup23011237
Peanut Udon Noodle Salad1 Cup22010287
Mediterranean Style Orzo Pasta Salad1 Cup2007287
Honey Roasted Pumpkin Ravioli1 Cup2205368
Veggie Wrap with Hummus1/2 Wrap2408338
Cacio e Pepe Ravioli1 Cup2209258
Goat Cheese and Sun-Dried Tomato Ravioli1 Cup2209278
Vanilla Overnight Oats1 Container2408358
Egg Wraps2 Wraps602.528
Cauliflower Thins2 Pieces100539
Vegan Mac1 Cup32011479
Rainbow Wrap1/2 Wrap310104510
Unexpected Broccoli Cheddar Soup1 Cup220141310
Unexpected Cheddar Broccoli Soup1 Cup220141310
Cauliflower Pizza Crusts1 Crust1206410
Vegetable Samosa Burrito1 Burrito480167211
Lobster Ravioli1 Cup24073211
Spinach Tortellini1 Cup2604.54311
Almond Butter Chia Overnight Oats1 Container340203312
Caprese Ravioli1 Cup26093313
Kettle Cooked Chicken Soup1 Cup1002.5613
Chicken Enchiladas Verde1 Enchilada240112315
Peanut Satay1 Container520148415
Italian Style Wrap1/2 Wrap370203216
Tandoori Spiced Chicken Flatbread WrapWrap With Sauce24033617
Jerk Chicken Burrito1 Burrito480117118
BBQ Pulled Chicken1/3 Package2003.52318
Shawarma Chicken Flatbread WrapWrap With Sauce24052819
Spicy Lentil WrapWrap With Sauce580208219
Turkey Meatloaf1/4 Package330211520
Pesto Chicken Wrap1/2 Wrap380154220
Chinese Inspired Chicken Salad1 Package27063420
Grass Fed Beef Sirloin Roast3oz1305021
Braised Beef Roast6oz27018521
Turkey & Pumpkin Mole Burrito1 Burrito510156924
Chicken Sausage Breakfast Burrito1 Burrito550264925
Turkey, Spinach, and Swiss Cheese Wrap1 Wrap420125028
Gobbler Quesadilla1 Container600275533
Chicken Asada1/2 Package24061236

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
ProductServing SizeCaloriesFat (g)Carbs (g)Protein (g)
Rosemary Croissant Croutons3 Pieces301.540
Cinnamon Bun Spread1 Tbsp602.580
Pumpkin Butter1 Tbsp400100
Lemon Curd1 Tbsp1002.5190
Crunchy Cookie Butter1 Tbsp90690
Super Fruit Jam1 Tbsp30080
Speculoos Cookie Butter1 Tbsp90680
Creamed Multi-Floral New Zealand Honey1 Tbsp600160
Organic Spicy Honey Sauce1 Tbsp700170
Everything But The Bagel Sesame Seasoning Blend1/4 tsp5000
Pumpkin Spread1 Tbsp500130
Chili Sesame Oil1 Tbsp1101210
Hearts of Palm Pasta1/3 Package20040
Fleur de Sel Caramel Sauce1 Tbsp601.5110
Semi-Sweet Chocolate Chips1 Tbsp80470
Spanish Manzanilla Olives with Pimento Paste4 Olives15100
Organic Date Syrup2 Tbsp1000280
Marinated Artichokes On The Go1 Bag15030
Jumbo Pitted Greek Kalamata Olives5 Olives454.500
Organic Diced & Fire Roasted Tomatoes with Green Chiles1/2 Cup25050
Brownie Truffle Baking Mix1/16 Package1202.5231
Nori Komi Furikake Japanese Multi-Purpose Seasoning1 Tbsp251.511
Organic Tomato Paste2 Tbsp30061
Almond Flour Chocolate Chip Cookie Mix1/12 Package1107122
Frosted Flakes1 Cup1400332
Beer Bread Mix1/8 Package Dry1100.5232
Butternut Squash Soup1 Cup902162
Strawberry Yogurt O's3/4 Cup1202.5232
Organic Stone Ground Yellow Corn Taco Shells2 Shells1306162
Crunchy Cinnamon Squares3/4 Cup1302.5242
Garden Vegetable Soup1 Cup1002182
Quinoa Stuffed Dolmas3 Dolmas1207122
Cocoa Almond Spread2 Tbsp21013212
Organic Stone Ground Blue Corn Taco Shells2 Shells1307152
Organic Free Range Chicken Stock1 Cup15002
Blueberry Muffin Mix1/12 Package Dry1500353
Banana Bread Mix1/9 Dry Mix1700233
Calrose Rice1/4 Cup Dry1600363
Hot Cocoa O's1 1/4 Cup1501.5324
Chocolate Mochi Cake with Peanut Butter Frosting1/12 Package Dry2203444
Cocoa & Sea Salt Oatmeal1 Packet1602.5314
Organic Bran Flakes Cereal1 1/4 Cup1701374
Tikka Vegetables2/3 Cup1508164
Maple Pecan Clusters Cereal3/4 Cup2307394
Spicy Jollof Seasoned Rice Mix1/3 Cup Dry Mix2100.5434
Gluten Free Granola Loaded Fruit & Nut3/4 Cup27013344
Cocoa & Sea Salt Instant Oatmeal1 Packet1602.5314
Super Nutty Toffee Clusters Cereal3/4 Cup2509385
Mixed Nut Butter2 Tbsp1901875
Organic Tomato & Roasted Red Pepper Soup1 Cup1202.5205
Caramel Apple Flavored Granola3/4 Cup2508396
Almond Butter Puffs Cereal1 Cup20010206
Everything But the Bagel Nut Duo1/4 Cup1801566
Yellow Tadka Dal2/3 Cup1305176
Oven Toasted Old Fashioned Organic Oats1/2 Cup Dry1602.5296
Organic Garbanzo Beans1/2 Cup1102176
Madras Lentils2/3 Cup1506177
Organic Tricolor Spaghetti2oz2001407
Kitchari1 Cup1809317
Organic Kidney Beans1/2 Cup1100.5207
Organic Fruit & Seed Granola2/3 Cup31019308
Greek Chickpeas with Cumin and Parsley2/3 Cup32020268
Creamy Salted Peanut Butter2 Tbsp1901678
Grainless Granola3/4 Cup34028199
Organic Split Pea Soup1 Container1400279
Protein Pancake Mix1/3 Cup Dry Mix14012310
Organic Shelled Hemp Seeds3 Tbsp17014210
Peanut Butter Protein Granola2/3 Cup260122911
Protein Maple Muffin1 Container260132212
Protein Dark Chocolate Muffin1 Container270113112
Falafel Mix1/3 Cup Mix18022812
Organic Lentil Vegetable Soup1 Container2102.53612
Organic Yellow Lentil & Brown Rice Spaghetti1oz19003214
Turkey Chili with Beans1 Cup2404.53019

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
ProductServing SizeCaloriesFat (g)Carbs (g)Protein (g)
Ube Tea Cookies5 Cookies1305190
Grainless Cassava & Coconut Tortilla Chips1oz (13 Chips)1307190
Dark Chocolate Covered Powerberries8 Pieces1306200
Crispy Banana Ribbons16 Pieces17011170
Just The Lobsters6 Pieces1000260
Sweet Potato Chips1oz (15 Chips)1407190
Candy Corn Popcorn3/4 Cup1405240
Grainless Tortilla Chips1oz1307190
Plantain Chips1oz1407190
Dark Chocolate Orange Sticks5 Sticks1203230
Scandinavian Swimmers6 Pieces1000260
Dark Chocolate Drizzled Plantain Chips1/2 Cup1508190
Plantain Crisps8 Crisps17010190
Jerk-Style Plantain Chips1oz1407190
Super Sour Scandinavian Swimmers6 Pieces1100280
Soft Black Licorice Twists4 Pieces1000230
Crispy Jalapeño Pieces1 Tbsp40330
Organic Dried & Pitted Deglet Noor Dates5 Dates1100300
Maple Leaf Cookies1 Cookie1105170
Rosemary Croissant Croutons3 Pieces301.540
Cinna-Dragons Gummy Candy6 Pieces1100280
Oat Chocolate Bars1 Bar14010140
Stroopwafel1 Cookie19010251
Peppermint Pretzel Thins1oz (4 Crackers)1406201
Pumpkin Joe-Joe’s2 Cookies1607231
Vanilla Joe-Joe's2 Cookies1305211
Joe-Joe's2 Cookies1406201
Peruvian Potato Chips1oz (18 Chips)1407171
Jalapeño Seasoned Corn & Rice Puffs1 1/2 Cup1509171
Chocolate Chip Sandwich Cookies2 Cookies1306181
Neapolitan Joe Joe’s2 Cookies1305201
Sea Salted Saddle Potato Crisps1oz (11 Crisps)1509161
Chocolate Hazelnut Cookies2 Cookies17010191
Cookie Butter Sandwich Cookies2 Cookies17010191
Freeze Dried Grapes1 Pouch1200311
Dark Chocolate Stars4 Cookies1407191
Dark Chocolate Covered Peppermint Joe Joe’s1 Cookie1407171
Vanilla Flavored Baton Wafer Cookies2 Pieces1206161
Candy Coated Chocolates2 Tbsp1407211
Fig Cookies2 Cookies1503.5281
Cocoa Truffles4 Pieces18013151
Freeze Dried Strawberries1.2oz1200301
Peanut Butter Cocoa Marshmallows3 Pieces1305212
Crispy Crunchy Chocolate Chip Cookies12 Cookies1509192
Chcocolatey Cat Cookies17 Cookies1202242
Rose Fingerling Potato Chips1oz (17 Chips)1508162
Dark Chocolate Covered Caramels2 Pieces1808272
White Truffle Popcorn1 1/2 Cups16010172
Thanksgiving Stuffing Kettle Chips1oz (14 Chips)1408172
Oatmeal Cranberry Dunkers2 Cookies1807282
Chocolatey Coated Chocolate Chip Cookie Dunkers2 Cookies19010252
White Cheddar Corn Puffs1oz (53 Puffs)1405202
Carolina Gold BBQ Potato Chips1oz (15 Chips)1407162
Dark Chocolate Coffee Buzz Bar1 Bar1309102
Strawberry and Vanilla Yogurt Pretzels10 Pretzels1305192
Baked Cheese Crunchies1oz (3/4 Cup)1406192
Synergistically Seasoned Popcorn3 Cups16010172
Crispy Onion Chips1 Package22016172
S’mashing S’mores2 Pieces1507202
Milk Chocolate Peanut Butter Cups3 Pieces19011202
Elote Corn Chip Dippers1oz (12 Chips)1508172
Spicy Cheese Crunchies1oz (33 Pieces)1306172
Everything but the Bagel Potato Chips1oz (16 Chips)1407172
Dark Chocolate Covered Honey Graham’s with Sea Salt3 Pieces1709222
Dark Chocolate Covered Espresso Beans16 Pieces1409182
Oat & Greek Yogurt Sandwich Cookies1 Cookie1409132
Dark Chocolate Peanut Butter Cups2 Pieces1409142
Dark Chocolate Crisps9 Crisps17010162
Chocolate Chip Granola Bites1 Pack1104.5172
Coffee Lover’s Espresso Bean1/2 Package18011212
Honey Mustard Pretzel Pieces1/3 Cup1507212
Springle Jangle1/4 Cup1407172
White Truffle Potato Chips1oz (12 Chips)1508162
Nacho Cheese Tortilla Chipa1oz (14 Chips)1408142
Chili Lime Rolled Tortilla Chips1oz (15 Chips)1508172
Savory Banana and Nuts1/3 Cup15011132
Raises The Bar1 Bar1404.5242
Ghost Pepper Potato Chips13 Chips1408172
Dark Chocolate Cookie Sticks10 Pieces1406192
World's Puffiest White Cheddar Corn Puffs1oz1405202
Organic Freeze-Dried Berry Medley1 Bag1201292
Savory Banana & Nuts Trek Mix1/3 Cup15011132
Cornbread Crisps8 Crisps1404232
Five Seed Almond Bars2 Pieces1004162
Chips in a Pickle1oz1407182
Salted White Corn Tortilla Chips1oz1406192
Ridge Cut Potato Chips with Sea Salt1oz1508172
Belgian Butter Waffle Cookies3 Cookies1506212
Chocolate & Peanut Butter Joe-Joe's1 Cookie1306142
Fig & Olive Crisps11 Crackers902162
Organic Corn Chip Dippers1oz16010162
Dark Chocolate Peanut Butter Cups2 Pieces1409142
Pumpkin Cranberry Crisps11 Crackers901.5172
Organic Naan Crackers10 Crackers1305192
Graham Cracker Squares4 Crackers1203222
Coins of the World8 Coins1508192
Cinnamon Graham Crackers3 Pieces1506232
Organic Cacio e Pepe Puffs1 1/2 Cups1509162
Peanut Butter Cocoa Marshmallows3 Pieces1305212
Mini Banana Bread Biscotti2 Pieces1104162
Jingle Jangle1/3 Cup1709212
Crunchy Curls1oz (31 Curls)1304.5183
Hatch Chile Cheddar Seasoned Popcorn2 1/2 Cups15010143
Soft Baked Peanut Butter Chocolate Chip Cookies1 Cookie1305173
Dark Chocolate Roasted Pistachio Toffee2 Pieces19013183
Dark Chocolate Filled with Speculoos1 Bar25017223
Dark Chocolate Almond Butter Cups1 Pack21014213
Peanut Butter Blondies2 Pieces1809203
Everything Crackers14 Crackers1405213
Step up to the Snack Bar Mix1/3 Cup1609153
Organic Hemp Seed Bars1 Bar1207113
Chocolate Covered Wafer Cookie1 Bar29016343
Spicy Chakri Mix1/3 Cup1409133
Rosemary Sfogliette Crackers12 Crackers1406193
Bamba with Hazelnut Creme Filling1oz1508173
Candied Pecans1/4 Cup2202073
Honey Wheat Pretzel Sticks10 Pretzels1200253
Premium Milk & Dark Chocolate Covered Almonds8 Pieces16011143
Dark Chocolate Bamba Snacks1oz1609153
Dark Chocolate Almond Butter Pretzel Nuggets4 Pieces1608193
Almond Butter Filled Pretzel Nuggets8 Pieces1406194
Many Things Snack Mix1/2 Cup1708204
These Peanuts Go On A Date Bars1 Bar1606244
Gluten Free Norwegian Crispbread1 Cracker130994
ABC Bars1 Bar1608194
Dark Chocolate Sunflower Seed Butter Cups2 Pieces23018164
Cauliflower Crisps12 Crisps1809214
Candy Coated Chocolate Peanuts2 Tbsp1609164
Crisp Crunchy Crisps1oz1202.5204
Crispy Peanut Butter Filled Milk Choc Peanuts3 Pieces17011144
Almond Butter Filled Pretzel Nuggets8 Pieces1406194
Sour Cream & Onion Flavored Rings1oz1306164
Sharp Cheddar Cheesy Crackers1/3 Cup130795
Chile & Garlic Cashews1/4 Cup17013105
Everything But The Gluten Crackers7 Pieces16011135
Olive & Herbs Mixed Nuts1/4 Cup1701585
Just a Handful of Rainbow's End Trail Mix1 Bag21013215
Bazaar Basket Snack Mix1/4 Cup1407165
Trail Mix Crackers4 Crackers1708195
Bamba Peanut Snacks45 Pieces1609155
Peanut Butter Filled Pretzel Nuggets10 Pieces1507175
Caramel Apple Flavored Granola3/4 Cup2508396
Kale Chips1/2 Package1501186
Everything but the Bagel Nut Duo1/4 Cup1801566
Garlic & Onion Pistachios1/4 Cup1701396
Chocolate Covered Wafer Cookie with Peanut Butter Filling1 Bar35020376
Thai Lime & Chili Cashews1/4 Cup1801496
Spicy Porkless Plant-Based Snack Rinds1oz1305157
PB & J Snack Duo1 Pack27011368
Chewy Chocolate & Peanut Butter Protein Bars1 Bar190111510
Oven-Baked Cheese Bites1/2 Package17012015
Amped Up Almonds1 Pack380292316

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
ProductServing SizeCaloriesFat (g)Carbs (g)Protein (g)
Organic Free Range Chicken Drumsticks4oz18010022
Organic Ground Beef 85/154oz24017021
All Natural Ground Chicken4oz1709022
Choice Premium Angus Beef Flank Steak4oz20010024
No Sugar Dry Rubbed Uncured Bacon1 Pan Fried Slice60504
Uncured Turkey Bacon1 Slice401.505
Uncured Apple Smoked Bacon1 Pan Fried Slice90705
Turkey Bacon1 Slice301.506
Black Forest Rubbed Bacon1 Pan Fried Slice80606
Salame di Parma Mild Salami4 Slices90608
Soy Chorizo2oz130788
Beef-Less Ground Beef1/3 Cup60149
Organic Grass-Fed Uncured Beef Hot Dogs1 Link1301019
All Natural Fully Cooked Maple Chicken Breakfast Sausage2 Links904310
Everything But The Bagel Seasoned Smoked Salmon2 Slices803.5011
Fully Cooked Uncured Bavarian Bratwurst1 Link25022011
Organic Sweet Italian Chicken Sausage1 Sausage1106112
Uncured Black Forest Ham2oz701212
Italian Sausage-Less Sausage1 Link1508713
Wild Raw Argentinian Red Shrimp6 Frozen Shrimp600.5014
Lemon Rosemary Chicken4oz23018117
Spatchcocked Lemon Rosemary Chicken4oz23018117
Sesame Teriyaki Beef Skirt Steak4oz230121019
Organic 3 Grain Tempeh3oz19081119
Shawarma Chicken Thighs4oz1607321
Balsamic Rosemary Steak Tips4oz22013621
Branzino Fillets European Sea Bass1 Fillet1102.5021
Smoked Andouille Chicken Sausage1 Link1809221
Porcini Boneless Beef Loin Roast4oz24016022
Pollo Asado Autentico4oz1302423
Carne Asada4oz21011324
Pesto Genovese Chicken Breast4oz1605425

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
ProductServing SizeCaloriesFat (g)Carbs (g)Protein (g)
Sweet Potato Frites1 Cup1608192
Vegan Cookies & Creme Vanilla Bean Bon Bons6 Bon Bons1107100
Non-Dairy Chocolate Fudge Bar1 Bar1004140
Gone Bananas4 Pieces1003.5160
Vanilla Mochi1 Piece803130
Gone Berry Crazy!6 Pieces1003.5150
Cold Brew Coffee & Boba Coconut Non-Dairy Dessert2/3 Cup2309370
Vegan Cookies & Cream Vanilla Bean Bon Bons6 Bon Bons1107100
Okie Dokie Oat Non-Dairy Frozen Dessert2/3 Cup26010450
Black Tea and Boba Coconut Non-Dairy Frozen Dessert2/3 Cup2405470
Cauliflower Pizza Crusts1/6 Crust800171
Strawberry Non-Dairy Oat Frozen Dessert2/3 Cup26010391
Organic Green Vegetable Foursome2/3 Cup301.531
Hashbrowns1 Hashbrown Patty1206151
Portuguese Custard Tart1 Tart1305192
Chocolate and Vanilla French Macarons3 Macarons1206142
Shakshuka Starter1/2 Package803.5112
Cauliflower Gnocchi1 Cup1403222
Riced Cauliflower Stir Fry1 Cup50272
Mexican-Style Riced Cauliflower1 Cup502.552
Portuguese Custard Tarts4 Tarts1305192
Lemon Bars2 Bars1807272
Pie Crusts1/8 Crust19013172
A Dozen Macarons2 Macarons1104152
Tangerine Cream Bars2 Bars25010343
Scallion Pancakes1 Pancake1607213
Chicken Cilantro Mini Wontons4 Pieces500.593
Soy Creamy Cherry Chocolate Chip Non-Dairy Frozen Dessert2/3 Cup26010433
Malabari Paratha1/2 Piece1203.5203
8 Mini Croissants1 Croissant16010133
Brownie Crisp Coffee Ice Cream Sandwiches1 Sandwich1407213
Potato Pancakes2 Pancakes1506223
Fried Olive Bites4 Pieces21014203
Coffee Bean Hold the Cones3 Cones25014334
Rustic Apple Tart1/4 Tart38021434
Ube Ice Cream2/3 Cup20011224
Vanilla Hold the Cone3 Cones26012334
Organic Açai Bowl1 Bowl26010444
Mini Vegetable Samosas4 Pieces1607204
Matcha Green Tea Ice Cream2/3 Cup26016254
Chocolate Chip Hold the Cone3 Cones28013354
Organic Vanilla Fudge Chip Ice Cream2/3 Cup28017294
Organic Veggie Bites6 Pieces1808224
Sweet Cinnamon Filled Korean Pancakes1 Pancake2808494
Oat Non-Dairy Frozen Dessert Sandwiches2 Sandwiches33012534
Riced Cauliflower Bowl1 Cup1207115
Greek Spanakopita1/6 Pie19012155
Mexican Style Roasted Corn1 Cup1808215
Hold the Dairy! Vegan Chocolate Mini Cones6 Cones37017485
Sublime Ice Cream Sandwiches1 Sandwich37019515
Quinoa Cowboy Veggie Burgers1 Burger1808225
Apple Cinnamon Oatmeal Bites3 Pieces24011305
Brioche French Toast1 Slice1705276
Almond Croissants1 Croissant34020336
Outside-In Stuffed Gnocchi1 Cup1803.5296
Tandoori Naan1 Piece2502.5506
Min Spicy Pumpkin Samosas4 Pieces1708206
New York Deli Style Cheesecake1/7 of Cake40025406
Black Bean & Cheese Taquitos2 Taquitos1909216
Chocolate Lava Cakes1 Cake37022426
Vegetable Fried Rice1 1/4 Cup2302.5456
Garlic Naan1 Piece2503.5477
Vegan Meatless Meat Eater’s Pizza1/3 Pizza2507397
Peanuts for Chocolate Ice Cream2/3 Cup30018367
Cauliflower Pancakes2 Pieces1707217
Kibbeh1 Stuffed Meatball1003.5107
Mac and Cheese Bites3 Pieces19010197
Breaded Fried Ravioli4 Ravioli24010307
Spicy Thai Shrimp Fried Rice1 Cup2206347
Buffalo Style Chicken Poppers3 Pieces24012258
Organic Silver Dollar Pancakes11 Mini Pancakes2302.5438
Cheese Filled Fiocchetti with Pink Sauce1 Cup29017268
Buffalo Style Chicken Poppers3 Pieces24012258
Parmesan Pastry Pups4 Pups27020198
Kalua Pork Spring Rolls2 Pieces29014338
Tempura Shrimp3 Pieces29011389
Palak Panee1/2 Container21016910
Vegetable Pad Thai1 Tray360115510
Gluten Free Mac & Cheese1 Cup300104111
Bulgogi Beef Fried Rice With Kimchi1 Container400106011
Italian Style Meatballs2 Meatballs24020511
Kimchi & Tofu Soup1 Container26064311
Chicken & Chimichurri Empanadas1 Empanada250102812
Mixed Mushroom & Spinach Quiche1 Quiche420263512
Battered Fish Nuggets4 Pieces240141612
Beef Pho1 Bowl2204.53413
Impossible™ Chicken Nuggets5 Pieces240121913
Chicken Enchiladas1 Container330114614
Steamed Pork & Ginger Soup Dumplings1 Container270103014
Gluten Free Cheese Pizza With A Cauliflower Crust1/3 Pizza250122414
Reduced Guilt Mac and Cheese1 Package27064015
Sriracha Shrimp Bowl1 Bowl32084715
Chipotle Vegetable Quesadillas1 Quesadilla360134715
Chicken Soup Dumplings6 Dumplings25072916
Roasted Garlic & Pesto Pizza with Deep Fried Crust1/3 Pizza420204316
Cuban Style Citrus Garlic Bowl1 Bowl400184416
Joe's Diner Mac 'n Cheese1 Cup360154216
Eggwich Breadless Breakfast Sandwich1 Sandwich19012316
French Onion Macaroni & Cheese1 Cup370164016
Chicken-less Mandarin Orange Morsels1/2 Bag27082920
Mandarin Orange Chicken1 Cup320162421
Chicken Burrito Bowl1 Bowl370105122
Carne Asada Burritos1 Burrito490195522
Turkey Burgers1 Burger18010022
Honey Walnut Shrimp1 Cup500282224
Tofu Scramble with Soy Chorizo1 Container370212625
Egg Frittata2 Frittatas270151025
Vegan Pasta Bolognese1 Bowl430105530
BBQ Teriyaki Chicken1 Cup Frozen24091131
Cedar Wrapped BBQ Sockeye Salmon Fillet1 Fillet1804.5332
Tteokbokki1 Cup2801.5615

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.

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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.


Tuesday 25th of July 2023

@Matt, How about the paneer tikka masala?

Thanks, Mark

About Matt Rosenman

With over 15 years of experience in health and fitness, Matt Rosenman is the expert voice behind Matt’s philosophy is simple: no foods are off-limits, and a healthy lifestyle shouldn't be complicated or restrictive. As a former certified personal trainer with a bachelor’s degree in Health Behavioral Sciences, Matt brings well-rounded expertise to his blog. From revamping classic recipes with a nutritious twist to breaking down fast food menus, his goal is make healthy living less confusing for everyone. Featured in major publications and with a strong following on social media, Matt is committed to making “healthy” uncomplicated—no matter where you are in your health journey. Join Matt on his mission to simplify health without sacrificing flavor. Learn More