Is Trader Joe's healthy? Trader Joe's is a treasure trove of healthy, delicious, and affordable food options. From their private label collection that dominates the shelves to their seasonal favorites and unique finds, shoppers can enjoy a wide range of nutritious choices. Whether you're looking for plant-based proteins, fresh organic produce, or dietitian-approved frozen treats, Trader Joe's has something to cater to every health-conscious individual. Let's explore the healthiest Trader Joe’s foods, analyzing each one in the January app.

Summary

• Trader Joe's offers a variety of healthy options, including almond butter, tofu, and organic popcorn, all at affordable prices.
• The store's private label collection features a majority of its stock, ensuring unique and healthy choices for shoppers with many healthy options to choose from (read on for our top picks!).
• Seasonal snacks and frozen meals at Trader Joe's often gain a cult following due to their taste, and you’ll be surprised how healthy some can be!
• Dietitian-approved selections, such as Green Goddess dressing and gluten-free bread, cater to specific dietary needs without sacrificing flavor.

We tested all the foods in Trader Joe’s using the free January app, evaluating calories, macros, and our predicted glucose response. You can try the app for yourself for free here.

Healthiest food from Trader Joe's

Almond butter & other plant-based proteins

Trader Joe's shelves are a treasure trove for those seeking plant-based proteins. Among the gems is their single-ingredient almond butter, a versatile staple for any health-conscious pantry. With 7 grams of protein per serving, it's not just a tasty spread but also a nutritional powerhouse, rich in healthy fats, fiber, and essential vitamins and minerals like vitamin E, potassium, iron, and calcium. Opt for the unsalted version to keep your daily sodium in check.

• Blend almond butter into smoothies or spread it on whole-grain toast (Trader Joe’s also has a great off-the-shelf protein smoothie with almond butter you should try)
• Use it as a dip for fresh cut vegetables or fruit slices
• Drizzle it over your morning oatmeal or mix into overnight oats for a protein boost
• Get creative and whisk almond butter into a savory sauce for a delightful twist on veggies, tofu, or noodles

Almond butter isn't the only star in the lineup. Trader Joe's high-protein organic tofu is a must-have for any plant-based option, with 13g of protein per serving.

As you can see from the image above, where we’ve taken screenshots from the free January app, both of these items — plus the aformentioned protein smoothie with almond butter — are not going to spike your blood sugar, which is crucial for sustained energy, helping avoid chronic diseases, even improving your skin (yes, managing your blood sugar is THAT powerful!). 

If you want to try searching or scanning your favorite food items to see how they stack up on the January app, you can download it for free here.

Fresh and organic produce picks

When it comes to the healthiest food from Trader Joe's, their fresh and organic produce selection is hard to beat. From Persian cucumbers to the Teeny Tiny Avocados, you're sure to find something that not only tastes great but also supports your health goals.

Our top picks:

• Teeny Tiny Avocadoes: Loaded with nutrients.
• Persian Cucumbers: Crunchy and hydrating, ideal for salads.
• Lemony Arugula Basil Complete Salad Kit: A zesty and convenient option for a quick meal.

Once again, all these items pass the January blood sugar test. When looking at their nutritional profile and predicted glucose response, none will spike your blood sugar — even the salad with its dressing — making them a perfect pick when in the produce isle.

Dressings and pesto: Flavorful and nutritious

Trader Joe's dressings and pesto can add flavor to your meals without adding a bunch of calories. For instance, the Green Goddess dressing is not just for salads; it works wonders in slaws, as a dip for raw veggies, or drizzled over cooked vegetables. It can even enhance the flavors of hummus, tofu, and beans. And best of all, it contains just 20 calories per serving — and according to the January app, it won’t spike your blood sugar.

Trader Joe's vegan pesto also offers a delightful twist to your dishes. Use it as a salad dressing, a dip, or even as a mayo substitute to add zest to anything from cooked veggies to tofu and pasta.

Healthiest snacks at Trader Joe's

Let’s move on the healthiest snacks at Trader Joe’s, because while we’d all love to say we never snack, the reality is we all need a little cheat from time-to-time. Thankfully, Trader Joe’s has some great healthy snacks to choose from.

Chili & lime flavored rolled corn tortilla chips

Trader Joe's Chili & Lime Flavored Rolled Corn Tortilla Chips have taken the snack aisle by storm, earning the title of our favorite snack. At just $2.99 a bag, these chips are a steal for their punchy flavor and satisfying crunch. Made with stone ground corn masa and generously coated with a zesty chili and lime seasoning, they're the perfect balance of spice and tang. As you can see in the January screenshot above, they’ll also will keep your blood sugar in a healthy range. 

While these chips are a hit on their own, don't hesitate to pair them with your favorite dip or use them as a bold topping for soups and salads. Just be warned, they're known to disappear quickly from shelves—shoppers literally fall apart when they're out of stock!

Organic popcorn: A light and healthy treat

When you're browsing the aisles for the healthiest snacks at Trader Joe's, don't overlook their organic popcorn. This light and airy snack is a fantastic choice for those mindful of their snacking habits. Not only is it low in calories, but it also packs a nutritional punch.

• Popcorn contains antioxidants called polyphenols, which are key players in combating oxidative stress and protecting your cells.
• It's a whole grain, which means it's a good source of fiber, helping you feel full longer.
• Trader Joe's organic popcorn is made without added preservatives, making it a cleaner option for your snack time.

Opting for organic popcorn at Trader Joe's won't derail your wellness goals, but, you need to be careful of flavoring. Buttery popcorn, for example, can turn a healthy snack into a decidedly unhealthy one. See our example above, where we compare Trader Joe’s caramel popcorn to the organic popcorn that features just a drizzle of olive oil. The difference it can have on your blood sugar is notable. 

Healthiest bread at Trader Joe's

Whole grain options for a nutty crunch

When it comes to selecting bread at Trader Joe's, the whole grain options are a standout for their nutty flavor and nutritional benefits. These breads are not only delicious but also packed with fiber and essential nutrients that can help keep you full and satisfied throughout the day.

• Look for breads that list whole wheat, quinoa, or buckwheat flour as the first ingredient to ensure you're getting the full benefits of whole grains.
• Experiment with different types of whole grain breads to find your favorite. From hearty rye to sprouted multigrain, there's a variety to suit every taste.

Our personal favorite is simply the Trader Joe’s organic whole wheat bread. It’s low on calories, has 3g of fiber per piece, and is lighter on your blood sugar than other options. 

Gluten-free bread that doesn't compromise on taste

Finding the healthiest bread at Trader Joe's that also caters to gluten-free needs can be a delightful surprise. Here's what you can expect:

• A variety of flavors and textures, from classic white to hearty multigrain.
• Ingredients that focus on nutrition, such as whole grains and seeds.

Trader Joe's gluten-free breads don’t have to be a compromise for those with dietary restrictions; they're a tasty choice for anyone seeking a healthier alternative.

The must-have sourdough for a healthy gut

Sourdough bread isn't just an option for your morning toast or sandwich; it's also a smart choice for your gut health. Thanks to the fermentation process, sourdough contains beneficial probiotics that can help balance your gut microbiome. This balance is crucial for digestion, nutrient absorption, and even your mood.

• Look for sourdough with a simple ingredient list and no added sugars.
• Opt for loaves that feel heavier, indicating a denser, more nutrient-packed bread.
• Don't shy away from the tangy taste; it's a sign of the health-promoting fermentation at work.

Sourdough's unique qualities make it a standout among breads, especially for those looking to support their digestive health.

Healthiest Trader Joe's frozen food

Frozen meals with a cult following

When it comes to the healthiest Trader Joe's frozen food, the cult favorites are not just about convenience; they're a testament to flavor and nutrition. Trader Joe's has mastered the art of freezing meals without compromising on taste or health benefits. Freezing fruits and veggies maintains their nutritional value, making these meals as beneficial as their fresh counterparts.

The Butter Chicken with Basmati Rice is a always a fan-favorite for its authentic taste and wholesome ingredients, however, as you can see in the image above, it will provide a pretty large glucose spike, so while you’ll often find it at the top of people’s list for the healthiest Trader Joe’s frozen food, we actually disagree.

Instead, we recommend the Channa Massala. It has 7g of fiber per serving (14 if you eat the whole pack) and will provide a significantly lower glucose spike than the butter chicken. 

Another great option is the Cauilflower Gnocci. Again, great on fiber with 6g per serving, and it won’t cause your blood sugar to rocket out of range. It’s also low on calories, with just 140 per serving.

Other options:

• The Roasted Potatoes with Peppers and Onions offers a comforting side that's both hearty and healthy.
• For a quick and nutritious breakfast, the Unsweetened Acai Purée Packets are a go-to choice.

With a variety of options all under $5, these frozen meals are not only wallet-friendly but also a convenient solution for those busy days when time is of the essence. 

Dietitian-approved frozen treats

When it comes to satisfying your sweet tooth without overindulging, Trader Joe's has a variety of dietitian-approved frozen treats that hit the spot. One fan-favorite is the Gone Bananas, chocolate-covered banana slices that offer a delightful alternative to traditional ice cream. With only 100 calories for four slices, they're a guilt-free pleasure.

For those who prefer a berry twist, the Gone Berry Crazy strawberries dipped in dark chocolate are a must-try. Enjoy six pieces for just 100 calories and savor the sweet and tangy combination.

Remember, these treats are not only delicious but also portion-controlled, making them a smart choice for a balanced diet.

Conclusion: Is Trader Joe's healthy?

As we wrap up our journey through the aisles of Trader Joe's, it's clear that this beloved grocery store is a treasure trove of healthy, affordable, and downright delicious options. So yes, if you shop right, Trader Joe's is healthy. From the almond butter and tofu that offer plant-based protein to the cult-favorite Chili & Lime Flavored Rolled Corn Tortilla Chips for a guilt-free snack, there's something for every health-conscious shopper. Whether you're filling your cart with frozen favorites or stocking up on the freshest bread, Trader Joe's has proven to be a reliable ally in maintaining a balanced and tasty diet. So next time you're navigating the colorful corridors of TJ's, be sure to have the January app primed and ready to scan barcodes, and see which food items will work best for you.

You can download the January app here. It’s completely free to download and use.

Also, read our guide to the healthiest fast food restaurant.