7 Healthy Costco Foods

Medically reviewed by Simone Harounian, MS

Organic diced tomatoes, tuna, and pumpkin seeds are just a few healthy Costco foods to choose from. Costco is a popular membership-only grocery store that offers its members heavy discounts on various items, including fresh and frozen foods and bulk items.

Shopping at Costco can feel a bit overwhelming because of its size. You can find a variety of nutritious hidden gems on the grocery shelves as long as you know what to look for, and here are seven of them.

Related: 15 Healthy Foods To Buy at Trader Joe's, According to a Dietitian

1. Ruta Maya Organic Whole Bean Coffee

Coffee intake has been linked to various health benefits, which is why it’s a part of my daily diet. Caffeine is a source of antioxidants, such as chlorogenic acid, kahweol, and cafestol. Research has linked regular coffee consumption with a decreased risk of liver disease, heart disease, and certain cancers.

Coffee can be a healthy addition to your diet if you limit sugary or high-calorie additives like flavored creamers. Organic coffee is more expensive than conventionally-grown coffee, but you can find it at a discounted price at Costco.

2. Go Raw Sprouted Organic Pumpkin Seeds

Pumpkin seeds have nutrients like iron, magnesium, zinc, fiber, and plant-based protein. Sprouting is a process that may reduce the presence of antinutrient compounds in foods like legumes, seeds, and grains that interfere with the bioavailability and absorption of minerals like iron.

Choosing sprouted products, like sprouted pumpkin seeds, may improve the bioavailability of iron. Try sprinkling sprouted pumpkin seeds on salads or pairing them with fresh or dried fruit for a filling snack. It's best to store bulk seeds and nuts in your refrigerator or freezer to prevent them from spoiling unless you're planning on using them up quickly.

3. Kirkland Signature Organic Diced Tomatoes

Diced tomatoes can boost nutritional value and flavor in dishes like chili, soups, and baked goods. Tomatoes are high in protective plant compounds like lycopene.

Research has shown that eating lycopene-rich tomatoes can help reduce the risk of heart disease. A review published in 2019 found that high tomato consumption and high blood levels of lycopene were associated with a 14% lower risk of heart disease, a 26% lower risk of stroke, and a 36% reduced risk of death.

Canned products, like diced tomatoes, are shelf-stable. Buying them in bulk at Costco is a budget-friendly option. 

4. Kirkland Signature Organic Quinoa

Quinoa is a nutritious, gluten-free ancient grain that’s high in fiber, protein, folate, iron, B6, and zinc. The fiber and protein content makes quinoa a more filling option than refined grains like white rice.

Quinoa is also easy to cook and makes a healthy base for dishes like stir-fries and grain bowls. Costco sells Kirkland Signature Organic Quinoa in bulk, making it a good choice for large households and those who frequently use quinoa in their cooking.

5. Wild Planet Wild Albacore Tuna

Canned tuna is packed with protein and provides a variety of essential vitamins and minerals like B12, zinc, selenium, and iodine. This seafood product also stays fresh for up to five years, unlike other options, so it's a smart food to purchase in bulk.

Costco offers sustainably caught tuna brands, like Wild Planet, at a lower cost to members. Wild Planet tuna was ranked #1 for sustainability by Greenpeace, making it an environmentally conscious brand. 

6. Vital Proteins Collagen Peptides, Unflavored

Research has shown that regularly consuming collagen may improve bone density and enhance skin health. Costco members can purchase Vital Proteins at a discount. Try adding collagen peptides to hot or cold beverages like coffee, tea, and smoothies or incorporating them into oats and chia pudding.

7. Kirkland Signature Organic Creamy Almond Butter

Nut butters are nutritious, easy to use, and relatively affordable. Costco offers a variety of nut butter, including organic almond butter. Organic almond butter can be pricey, so purchasing it in a larger size at Costco can save you money.

Kirkland Signature Organic Creamy Almond Butter doesn't contain any added sugars or oils, unlike many nut butter products. It's made with just one ingredient: organic roasted almonds.

Keep this almond butter in the fridge after opening it. You'll have a convenient source of healthy fats and protein on hand to add to sandwiches, overnight oats, smoothies, and baked goods.

Related: 16 Healthy Foods To Buy at Target, According to a Dietitian

A Quick Review

You can still add healthy choices to your list at Costco even if you buy your groceries in bulk. Options can include almond butter, collagen peptides, diced tomatoes, and more. These foods offer a wealth of nutrients—like fiber, iron, antioxidants, and protein—that can help you have a balanced diet.

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