Costco Shopping Guide - What Dietitians Buy

Author: Sophia Zheng, Registered Dietitian

Disclaimer: The opinions expressed in this article are those of the authors and does not necessarily reflect those of Foodoc.

Shopping at Costco often and want to know what are the best choices in terms of nutrition? Here are the top 20 items that I recommend. This is your ultimate Costco shopping guide, dietitian-approved.

1. Mrs Dash Original Blend

This is a sodium-free seasoning blend to replace part of salt that you usually add to foods. It is so versatile that you could put it in anything like chicken, pork, rice, etc. Many people also use it to replace salt shaker on the table.

2. GoGo Quinoa Super Grains Fusilli

This ancient grain pasta is nutritious and tasty. It's gluten-free, rich in fiber and iron, and much higher in protein than most pasta. It is a perfect whole grain replacement for regular fusilli. Check out my Pesto Arugula Pasta Salad recipe for inspiration.

3. Kellogg's All-Bran Buds

This product is known for its high fiber content but it doesn't actually taste too fibery. Many of us struggle to get enough fiber and that's why this cereal is highly recommended. Great in yogurt, milk, or if you are adventures recipe tester you could make it into muffins.

4. Rodelle Organic Baking Cocoa

Any chocolate lovers here? Yes, we often think chocolate is not a nutritious food, but that is because most "chocolate" out is full of sugar and doesn't have much chocolate in them. Real cocoa powder is actually quite nutritious. This product Costco carries offers really good value, and I love to put some in my milk. Who says hot chocolate has to be sweet?

5. Kirkland Canola Oil Cooking Spray

Cooking spray pairs really well with non-stick pan, especially if you are just frying an egg or making some pancake in the morning. It's also useful when roasting vegetables to get an even layer of oil and prevent food from sticking onto the pan.

6. Manitoba Harvest Hemp Hearts

It is sold every where, but I always get mine at Costco because you get double the portion for the same price. My favourite way of eating it is simply putting it on top of yogurt, but you can use it in oatmeal, smoothie or salad. Hemp hearts provides really good fat and loads of protein.

7. Kirkland Creamy Almond Butter

Made of only almonds, Costco should really call it all natural almond butter. All natural means there is no added salt, sugar or additives, which is ideal for the whole family. It is also peanut-free. You will see a layer of oil on top of all-natural nut butters because that's how it separates naturally after some time.

8. Kirkland Unsalted Mixed Nuts

Mixed nuts are always a good choices because you get a variety of nutrients and they compliment each other well. Unsalted means it's even better because you are not offsetting the cardiovascular benefits with loads of sodium.

9. Compass Whole Pitted Dates

While dried fruits have lots of sugar, it offers good nutrition as well. I love to use date as the sweetener in smoothies, oatmeals and bakeries. When you are having sweet cravings, up your game by having dates with walnuts sandwiched in it. You will love the chemistry those two simple ingredients creates!

10. Kirkland Walnuts, Almonds and Pecans

If you shop at Costco often enough, you will know it is famous for its nuts because of its value and variety of choices. These nuts are in its original form, unsalted and raw. If you prefer roasted, it doesn't take much extra work at all. Simply layer them on a pan and put it in a 350 degree oven and roast for 8-10 minutes. It would be done before your dishes are!

11. Explore Cuisine Organic Chickpea Risoni

Made of 100% chickpea and shaped like rice, vegetarians and people trying to get more plant protein would definitely be a fan of this product. You can eat it by itself, or throw it into the rice cooker with other grains and have a "multi-grain rice".

12. Quaker Quick Oats

Oat is rich in fiber and used in so many recipes, e.g. oatmeal, overnight oats, energy bites, granola, etc. For many of us, quick oat is the most realistic choice in the mornings (unless you count those instant oat pouches packed with added sugar).

13. Martin's Crispy Apple Chips

This is definitely a hidden gem at Costco. Fresh apples are still better, but this is a good choice if you like sweet things and the crispy texture. It is about its simple ingredient (100% apple) and great flavour that attracts dietitians and many others.

14. Harvest Snaps Snapea Crisps

So crispy, lightly salted and with the natural sweetness of peas, this is a delicious yet nutritious snack. Put it in your kid's lunch bag, or your own! There is adequate amount in each bag, so it is going to be satisfying. A great alternative to those high fat high salt chips.

15. Kirkland Organic Roasted Seaweed Snack

I have to admit the label on this one is very misleading, because the portion they base their nutrition facts on is 1/5 pack. Who eats only 1/5 pack at once? That being said, one pack contains just 100 kcal, and 200mg of salt, still a good choice if you are into savoury snacks.

16. Made Good Chocolate Chip Granola Bars

This one is particularly great if you have kids at home and looking for allergen-free snacks for them to bring to school.

17. Kirkland Nut Bars

Because we all need a bar in our bag just in case we get hungry. The front package says it all. It is low in sodium, a very high source of fiber and source of iron. Made with mostly nuts and dark chocolate, it provides a good nutrition, texture and flavour.

18. Kirkland Nuts & Berries with Pumpkin Seeds

While nuts and seeds make really good snacks, adding some dried fruits does boost the flavours. Unlike many trails mix out there, this one does not have any chocolate chips or yogurt chips, so less added sugar. If you are into trail mix, this is definitely a good choice.

19. Innofoods Almonds Nuggets in Dark Chocolate

Dark chocolate is the better chocolate. When it's chocolate covered nuts and seeds, it is harder to resist. With some fiber, protein and a reasonable amount of sugar, it indeed is a good snack for chocolate lovers.

20. Kirkland Solid Light Tuna in Water

If you compare the different canned tuna choices at Costco, you will find light tuna and white tuna. Light tuna contains much less mercury so is a better seafood choice. Meanwhile, it is better to get tuna in water instead of those in oil, because this way you could control the amount of oil you want to add, if any.