25 Trader Joe’s Healthy Snacks a Registered Dietitian Can’t Live Without
Sure, you can count on Trader Joe’s for classic grocery items like fresh produce, meat, dairy, and cheap wine (we see you two-buck chuck). But the real fun is in the snack aisle. Trader Joe’s healthy snacks are fresh, nutrient-dense, and surprisingly affordable. And in true TJ’s fashion, the snack shelves are stocked with one-of-a-kind finds and flavor combos you won’t see anywhere else.
We tapped registered dietitian Imashi Fernando, M.S., R.D., C.D.C.E.S. for the best Trader Joe’s healthy snacks to fuel your next road trip, desk slump, and everything in between.
About the Expert
Imashi Fernando, M.S., R.D. is a registered dietitian who works in a large hospital system as a clinical dietitian and provides one-on-one nutrition counseling through her virtual private practice, Brown Sugar Nutrition PLLC. She holds a master’s degree in Nutritional Sciences from the University of Washington.
What to Look for in a Trader Joe’s Healthy Snack
Trader Joe’s snacks aren’t always healthy. In fact, usually they aren’t (sigh). Before running through the aisles like you’re on Supermarket Sweep, here’s what to look for in a healthy snack:
- Watch calories: The ideal calorie range for a snack depends on your calorie needs and goals. “200 calories per snack is a good general rule of thumb. But for weight loss aim lower (100 to 150 calories), and for weight gain aim higher (250 to 300),” says Fernando.
- Minimize sodium: According to the FDA, a snack needs to be less than 140 mg of sodium per serving to be classified as low sodium (1), but the lower the better, says Fernando.
- Limit added sugar: It’s more important to limit added sugars than total sugar, since sugar can come from fruit, lactose (which is found in dairy products), and other natural sources, says Fernando. “Aim for less than five grams of added sugar per snack.”
- Mix macros: Fernando’s ideal healthy snack includes a mix of protein, healthy fat, and complex carbs which work together to provide energy, promote satiety, and balance blood sugar.
About the Expert
Imashi Fernando works in a large hospital system as a clinical dietitian and provides one-on-one nutrition counseling through her virtual private practice, Brown Sugar Nutrition PLLC. She holds a master’s degree in Nutritional Sciences from the University of Washington.
What to Look for in a Trader Joe’s Healthy Snack
Trader Joe’s snacks aren’t always healthy. In fact, usually they aren’t (sigh). Before running through the aisles like you’re on Supermarket Sweep, here’s what to look for in a healthy snack:
- Watch calories: The ideal calorie range for a snack depends on your calorie needs and goals. “200 calories per snack is a good general rule of thumb. But for weight loss aim lower (100 to 150 calories), and for weight gain aim higher (250 to 300),” says Fernando.
- Minimize sodium: According to the FDA, a snack needs to be less than 140 mg of sodium per serving to be classified as low sodium (1), but the lower the better, says Fernando.
- Limit added sugar: It’s more important to limit added sugars than total sugar, since sugar can come from fruit, lactose (which is found in dairy products), and other natural sources, says Fernando. “Aim for less than five grams of added sugar per snack.”
- Mix macros: Fernando’s ideal healthy snack includes a mix of protein, healthy fat, and complex carbs which work together to provide energy, promote satiety, and balance blood sugar.
Best Trader Joes Healthy Snacks
The Trader Joe’s snack aisle covers all the bases from sweet and salty, to fresh and crunchy. Here are the best TJ’s snacks that are as satisfying and delicious as they are healthy.
1. Super Seedy Cheese Snack Bites
If you’re a crunch fan, you’re in the right place. Trader Joe’s Super Seedy Cheese Snack Bites provide a balance of macros you won’t find in your average chips or crackers. The bite-sized squares of parmesan cheese are baked with sunflower seeds, pumpkin seeds, puffed quinoa, and black sesame seeds to pack extra crunch. “Seeds are an excellent source of plant-based omega-3 fatty acids, which can boost heart and brain health,” says Fernando. Each bite is studded with black peppercorns for a touch of peppery heat and serious cacio e pepe vibes.
Per serving: 170 calories, 11g fat, 5 g carbs, 12g protein, <1g fiber, 0g sugar, 360 mg sodium
2. Egg Bites Cheese, Spinach & Kale
Starbucks Egg Bites have met their match. Trader Joe’s Egg Bites Cheese, Spinach & Kale boast better macros and a way shorter (and less questionable) ingredient list. Fernando loves that the Cheese, Spinach & Kale version is made with only egg whites. Packed with lean protein, egg whites contain less fat and calories per serving than the whole egg. “Even better, they’re a complete protein, meaning they contain all nine essential amino acids needed to support body functions,” she adds.
Per serving: 150 calories, 8g fat, 7g carbs, 12g protein, 0g fiber, <1g sugar, 520 mg sodium
3. Grilled, Pitted Green Olives
Olives are the go-to when you want something salty that doesn’t go overboard on calories. Because Trader Joe’s Grilled, Pitted Green Olives are grilled, they pack an even more flavorful punch you didn’t know you needed. “Pair olives with fresh mozzarella to increase the protein,” says Fernando. Just watch the sodium—at 210 mg for two olives, it can add up fast.
Per serving: 30 calories, 3g fat, 0g carbs, 0g protein, 0g fiber, 0g sugar, 210 mg sodium
4. Marinated Artichokes on the Go
TJ’s Marinated Artichokes on the Go are quartered, marinated in a flavorful mix of olive oil, vinegar, garlic, basil, and lime zest, and then drained for convenient snacking. At 15 calories for the whole bag, they make the perfect addition to an elevated snack plate. Think: a small handful of nuts for a boost of healthy fats, a slice of turkey or chicken breast for lean protein, and a bunch of grapes for a touch of sweetness.
Per serving: 15 calories, 0g fat, 3g carbs, <1g protein, 1g fiber, 0 g sugar, 125 mg sodium
5. Vegan Poke
For a plant-based twist on poke, consider TJ’s Vegan Poke. It’s made with beets which have a similar texture to raw tuna. Once marinated in soy sauce and sesame oil this vegan take is shockingly close to classic poke. “Beets are also high in nitrates, which may help lower blood pressure and boost energy (2),” says Fernando. Enjoy them as they are, over a bed of fluffy rice or lettuce, or atop chips for poke nachos.
Per serving: 100 calories, 6g fat, 8g carbs, 2g protein, 2g fiber, 6g sugar, 270 mg sodium
6. Jicama Wraps
Think of these Jicama Wraps as the perfect vessel for, well, anything. They’re crunchy and relatively neutral in flavor. This makes them the ideal candidate for loading up with veggies and hummus, deli meat and cheese (envision a crunchier turkey roll-up), or leftover taco toppings. Whatever you do, you will need to add something because at 15 calories for two, these things alone won’t hold you over until your next meal.
Per serving: 15 calories, 0g fat, 3g carbs, 0g protein, 2g fiber, 0g sugar, 0 mg sodium
7. Mediterranean Style Hummus & Veggie Tray
If you typically steer clear of the produce at Trader Joe’s (admittedly, the selection isn’t always the best), you’ll want to make an exception for the latest Veggie Tray—which is packed with fresh, colorful veggies. Pair it with TJ’s tried-and-true Mediterranean Style Hummus. “This combo is the definition of a balanced snack—complex carbs packed with fiber (chickpeas and veggies), protein (chickpeas), and healthy fats (tahini and olive oil),” says Fernando.
Per serving (hummus): 70 calories, 6g fat, 3g carbs, 2g protein, <1g fiber, 0g sugar, 120 mg sodium
Per serving (veggies): 25 calories, 0g fat, 5g carbs, <1g protein, 2g fiber, 3g sugar, 55 mg sodium
8. Organic Chunky Homestyle Guacamole & Sweet Mini Peppers
Trader Joe’s is infamous for its guacamole. You truly can’t go wrong, but the Organic Chunky Homestyle Guacamole is inarguably the best. For a healthier take on chips and guac, try TJ’s Sweet Mini Peppers. Cut in half, mini peppers are the ideal scoop for shoveling down even more guac. Plus, they’re packed with antioxidants like vitamin C, says Fernando.
Per serving (guacamole): 50 calories, 4.5g fat, 3g carbs, <1g protein, <1g fiber, <1g sugar, 120 mg sodium
Per serving (peppers): 35 calories, 0g fat, 7g carbs, 1g protein, 1g fiber, 3.5g sugar, 41 mg sodium (3)
9. Everything And the Elote Greek Style Yogurt Dip & Corn Dippers
If you’re a creamy dip and chip type of person, a yogurt-based dip—which is higher in protein, and lighter than sour cream, cream cheese, or mayo—is the way to go. TJ’s Everything And the Elote Greek Style Yogurt Dip is hands down the most delightful flavor combo of all the yogurt dips we’ve come across. As for chips, Fernando says go for the Corn Dippers. “I love that the Corn Dippers are literally made with just three ingredients—a far cry from many other similar chip products that are packed with artificial flavorings and preservatives,” she says.
Per Serving (dip): 60 calories, 4g fat, 4g carbs, 1g protein, 0g fiber, 2g sugar, 170 mg sodium
Per Serving (corn dippers): 160 calories, 10g fat, 16g carbs, 2g protein, 1g fiber, 0g sugar, 125 mg sodium
10. Gluten Free Norwegian Crispbread & Everything But the Bagel Smoked Salmon
For a snack that’s more on the substantial side, you can’t go wrong with the Gluten Free Norwegian Crispbread. Each crispbread is jam-packed with heart-healthy flax, sesame, and sunflower seeds, and thick enough to load up with basically any topping you can imagine without crumbling. Try it with TJ’s Everything But the Bagel Smoked Salmon, or smashed avocado and sliced tomato.
Per serving (crispbread): 130 calories, 9g fat, 9g carbs, 4g protein, 3g fiber, 1g sugar, 170 mg sodium
Per serving (salmon): 80 calories, 3.5g fat, 0g carbs, 11g protein, 0g fiber, 0g sugar, 600 mg sodium
11. Organic Hickory Smoked Turkey Breast
Trader Joe’s organic deli meat is about the healthiest you can get when it comes to pre-packaged options. The Organic Hickory-Smoked Turkey Breast has just three ingredients: organic turkey breast, water, and sea salt. Better yet, the turkeys are raised free-range, with no added hormones or antibiotics. The Organic Chicken Breast slices feature a similar ingredient list, making them a good option for a quick boost of protein.
Per serving: 60 calories, 1g fat, 0g carbs, 12g protein, 0g fiber, 0g sugar, 400 mg sodium
12. Quinoa Stuffed Dolmas
Consider this your invitation to bring a little festivity to snack hour. Dolmas—traditionally, grape leaves stuffed with rice—are tasty enough to serve up as an appetizer, but healthy enough for an everyday snack. TJ’s remixes the classic by stuffing its Quinoa Stuffed Dolmas with tricolor quinoa for a nuttier, richer flavor. “In keeping with the Mediterranean theme, pair dolmas with some nuts or a yogurt dip for extra protein,” says Fernando.
Per serving: 120 calories, 7g fat, 12g carbs, 2g protein, 2g fiber, 1g sugar, 440 mg sodium
13. Red & Green Grapes Duo
You can’t go wrong with fresh fruit, and TJ’s Red & Green Grapes Duo is proof. But according to Fernando, you should always follow one rule: Pair fruit with protein to help balance blood sugar. Blood sugar spikes are inevitable when you eat, but blood glucose variability (high highs and low lows) can predispose you to diabetes (4). “To flatten the curve, pair fruit with a hard-boiled egg, some cheese, or nuts,” says Fernando.
Per serving: 62 calories, <1g fat, 16g carbs, <1g protein, 1g fiber, 15g sugar, 2 mg sodium (5)
14. Thai Lime & Chili Cashews
If you haven’t given in to the nuts at Trader Joe’s, consider this your crash course. TJ’s nut aisle is swimming in unusual flavors. Case in point: TJ’s Thai Lime & Chili Cashews. This salty, spicy snack was inspired by the timeless Thailand dish Tom Yum soup. Nuts that are seasoned tend to go overboard on salt, but one serving of these bad boys (around one handful) keeps the sodium relatively reasonable (65 mg sodium) considering the flavorful punch.
Per serving: 180 calories, 14g fat, 9g carbs, 6g protein, 2g fiber, 2g sugar, 65 mg sodium
15. Nuts About Rosemary Mix
Another nut mix worth trying: Nuts About Rosemary Mix. Inside each canister, you’ll find copious quantities of roasted almonds, cashews, hazelnuts, and pecans, all mixed together with an addicting rosemary and sea salt spice blend spiked with just a touch of sugar. Just watch the portion size. “Nuts are nutrient-dense, but are also energy-dense (packed with calories),” explains Fernando. So, pour yourself a handful instead of mindlessly eating from the bag.
Per serving: 180 calories, 16g fat, 0g carbs, 5g protein, 3g fiber, 2g sugar, 140 mg sodium
16. Grainless Granola
Granola tends to be loaded with oats and sugar. Oats aren’t the devil, but if you don’t pair them with the right foods (healthy fats or protein) they can cause glucose spikes. TJ’s Grainless Granola, however, offers a compelling alternative. The salty clusters of almonds, sunflower seeds, pumpkin seeds, and dried coconut deliver a nice balance of fat, carbs, protein, and fiber. “One serving of this granola would probably work best as a meal paired with some plain yogurt or milk, whereas a half serving could make an excellent balanced snack (170 calories, 3 g added sugar),” says Fernando.
Per serving: 340 calories, 28g fat, 19g carbs, 9g protein, 7g fiber, 8g sugar, 200 mg sodium
17. Organic Brown Rice Cake Thins & Almond Butter
There are two types of people in this world: rice cake lovers and rice cake haters. If you fall in the rice cake-loving camp, TJ’s has your back. Its Organic Brown Rice Cake Thins are perfect for loading sky-high with toppings while keeping calories relatively low. We’ll take ours with Almond Butter, banana slices, and hemp seeds for a balance of healthy fats and carbs.
Per serving (rice cakes): 110 calories, 1g fat, 23g carbs, 3g protein, 1g fiber, 0g sugar, 30 mg sodium
Per serving (almond butter): 190 calories, 16g fat, 7g carbs, 7g protein, 4g fiber, 1g sugar, 0 mg sodium
18. Almond Butter Chia Overnight Oats
Overnight oats are a solid snack (or small meal) in a pinch, so long as you’re open to a little advance planning and meal prep. But if you simply can’t count on yourself to be that organized, TJ’s Almond Butter Chia Overnight Oats have you covered. The sugar content is a little high, but Fernando says not to fear, these oats are naturally sweetened with date paste. “Top it with fresh, colorful berries to pack in more nutrients and antioxidants,” she adds.
Per serving: 340 calories, 20g fat, 33g carbs, 12g protein, 8g fiber, 13g sugar, 160 mg sodium
19. Greek Whole Milk Yogurt Plain
There are a lot of healthy yogurt options in the dairy aisle, but Fernando recommends choosing an option made with cow’s milk or soy milk because they’re highest in protein. Her top pick is TJ’s Whole Milk Plain Greek Yogurt. “Yogurt made with whole milk is more satisfying and will help you fill up quicker due to the fat content,” she says.
Per serving: 200 calories, 16g fat, 9g carbs, 6g protein, 0g fiber, 6g sugar, 75 mg sodium
20. Fresh Mozzarella Pearls, Cherry Tomatoes & Basil
“Fresh mozzarella is one of the best cheese choices if you’re looking to cut back on sodium,” says Fernando. Plus, the options with Trader Joe’s Fresh Mozzarella Pearls are endless—throw them on a snack plate, eat them plain, or stack them with cherry tomatoes and basil for a bite-sized Caprese snack.
Per serving: 70 calories, 5g fat, <1g carbs, 5g protein, 0g fiber, 0g sugar, 90 mg sodium
21. Organic Chicken Nuggets
If dino nuggets and microwave nachos weren’t after-school snack staples of your childhood, we’re sorry. These Organic Chicken Nuggets make up for it (in a much healthier way). While most store-bought chicken nuggets are loaded with questionable ingredients, Trader Joe’s does a decent job of keeping their ingredients list simple and organic. Pair your nuggets with some fresh veggies like baby carrots and sliced cucumber for added fiber, says Fernando.
Per serving: 180 calories, 10g fat, 13g carbs, 10g protein, 0g fiber, <1g sugar, 450 mg sodium
22. Dill Pickle Mini Falafel
Looking to eat more plant-based protein? TJ’s Dill Pickle Mini Falafels deliver with 8 grams of protein per serving. “Garbanzo beans also contain soluble fiber which has many health benefits, including more regular bowel movements, blood sugar control, and lower ‘bad’ LDL cholesterol,” says Fernando. For a healthier falafel that’s still every bit as crispy, cook them in a non-toxic air fryer rather than deep frying.
Per serving: 200 calories, 8g fat, 22g carbs, 8g protein, 7g fiber, 2g sugar, 550 mg sodium
23. Gone Berry Crazy
When you need a hit of sweet that isn’t nearly as indulgent (in calories and sugar) as it tastes, Gone Berry Crazy is the go-to. These frozen dark chocolate-covered strawberries are the perfect way to satisfy your sweet tooth. “Dark chocolate typically contains less added sugars than milk chocolate, as well as more antioxidants that may help lower inflammation,” she says.
Per serving: 100 calories, 3.5g fat, 15g carbs, <1g protein, 2g fiber, 5g sugar, 20 mg sodium
24. Slightly Coated Dark Chocolate Almonds
TJ’s created their Slightly Coated Dark Chocolate Almonds with healthier snackers in mind. These nuts go lighter on the chocolate, for around a 20/80 chocolate-to-nut ratio, according to the brand’s website. The result is just enough salty-sweetness to satisfy your cravings with less sugar. “Like other nuts, chocolate-covered nuts can add up in calories fast, and when they’re covered in chocolate it’s even easier to just keep eating. So, pour yourself a small handful and stash the bag away,” says Fernando.
Per serving: 150 calories, 13g fat, 9g carbs, 5g protein, 3g fiber, 4g sugar, 40 mg sodium
25. Organic Dark Chocolate Bar 73% Cacao
If you have a sweet tooth, you can’t go wrong with a square of dark chocolate. “Aim to buy dark chocolate that contains over 70 percent cocoa for maximum antioxidant benefits,” says Fernando. TJ’s Organic Dark Chocolate Bar 73% Cacao is a solid bet. That said, even high-quality dark chocolate is energy-dense, and contains added sugar, so Fernando recommends enjoying it in moderation.
Per serving: 190 calories, 14g fat, 15g carbs, 3g protein, 4g fiber, 9g sugar, 0 mg sodium
References
1. Food and Drug Administration (2022). Sodium in Your Diet.
2. Williamson, L. (2023). Give Me a Beet: Why This Root Vegetable Should Be On Your Plate.
3. U.S. Department of Agriculture (2019). Mini Sweet Peppers.
4. Zhou, Z. et al. (2020). Glycemic Variability: Adverse Clinical Outcomes and How to Improve It?
5. U.S. Department of Agriculture (2019). Grapes, American Type (Slip Skin), Raw.
