Trader Joe’s has a nearly endless supply of delicious snacks, but not all of them are considered healthy. There’s a time and place for everything, but a snack isn’t just an opportunity to satisfy a craving; This is an opportunity to fill gaps in your diet, including eating more fruits and vegetables, because about 90% of Americans don’t eat enough of these foods. It is difficult to meet your needs for vitamins, minerals, antioxidants and fiber without adequate intake of products.
Of course, snacking isn’t just about fruits and vegetables. Combining any of these foods with another food group provides more nutrients to your body and helps give these foods greater strength. You’ll find many great pairing options at Trader Joe’s.
Sometimes you just want what you want: something sweet, a snack bar, or chips to satisfy your snacking craving. I’ve got you covered here too. There’s something for every taste and occasion in this list of Trader Joe’s healthy snacks!
What makes a healthy Trader Joe’s snack?
Fruits and vegetables are undeniably healthy. But what about other items that come in a package? How do I know if these items are healthy? As a registered dietitian, I evaluate foods in the following ways:
Does it contain mostly whole food ingredients, like nuts, seeds, beans, whole grains, fruits and vegetables?
Are there reasonable amounts of added sugar and sodium? This varies by category, but in general, the lower the amount, the better.
Does it contain artificial sweeteners, colors, preservatives and additives? These are clues that something is being overprocessed.
Healthy Trader Joe’s Snacks
Trader Joe’s Just Mango Slices
As the name suggests, this product only contains dried mango. One serving provides 2 grams of fiber, and dried mango contains almost 20% of the vitamin C you need every day. This nutrient strengthens your immune system. Additionally, vitamin C supports collagen production, which helps promote healthier joints and slow skin aging.
Trader Joe’s Organic Freeze Dried Berry Blend
One bag of this berry mix contains 9 grams of fiber and three types of berries. This variety is beneficial because eating different plant species is linked to a healthier gut microbiome – and all paths to health start with a healthy gut.
Trader Joe’s Pickled Artichoke Hearts to Go
Artichokes aren’t typically considered a snacking vegetable, but Trader Joe’s has changed its status. This portable package contains 15 calories of seasoned and quartered artichoke hearts. You don’t have to worry about messy fingers since they have been emptied of their oily residue. Trader Joe’s has you covered!
Trader Joe’s Sweet Peas
If you’re looking for an alternative to baby carrots that’s just as easy to snack on and also goes great with dips, look no further than these snow peas. A cup and a half of these babies has just 40 calories, 2 grams of fiber, and more than 10 percent of the iron you need daily.
Trader Joe’s Chipotle Almond Dip
This smooth and creamy vegan dip is made with an almond butter base seasoned with smoked spices. Ingredients are familiar items you might have in your kitchen. This would be a perfect choice for dipping snow peas, red pepper strips, or any other vegetables you like.
Trader Joe’s Guacasalsa
I love the combination of this tomatillo salsa and guac! The ingredient list is a dream: every food you could find in your kitchen or grocery store. This would be great with any veggie or chip dunker, but don’t overlook it as a sandwich spread or bowl topping.
Trader Joe’s Just a Handful of Salted Pitted Manzanilla Olives
Think of this little packet as the snack version of vegetable fats. Olives (and olive oil) have a special importance in the top-notch Mediterranean diet; these are the main sources of fat. Olives are rich in antioxidants which have anti-inflammatory and protective effects on the heart. You can serve it with cherry tomatoes or another vegetable for a cute little snack plate.
Trader Joe’s Savory Edamame
A half-cup of podded edamame — almost half the bag — offers 8 grams of protein, 4 grams of fiber, and notable amounts of iron and potassium for just 100 calories. Go ahead and eat the whole bag if you want, and you’ll double the nutritional value.
Trader Joe’s Organic Light Cheese
One of these cheese sticks has 60 calories and 8 grams of protein, which is a good amount for a midday snack. Eat it with a fruit or vegetable to add fiber and antioxidants to your snack.
Trader Joe’s Organic Seed Crackers
Twelve of these crackers contain 140 calories, 2 grams of fiber and 4 grams of protein. But I love them for the ingredient list: healthy plant foods like organic brown rice, organic quinoa, and organic flax seeds.
Trader Joe’s Indoor Peas
I love generously portioned snacks, and you can eat 22 of these crunchy bites for 130 calories. This amount contains 4 grams of fiber and 5 grams of protein, and only 75 milligrams of sodium, which is tame for a crunchy packaged snack. I also like that the first ingredient is dried green peas.
You really can’t find a healthier crunchy packaged snack than this popcorn. For starters, popcorn is a whole grain rich in antioxidants. Then add high quality extra virgin olive oil. Most packaged snacks use lower quality oils, but popcorn is a great option for people who want a realistic portion size (so, all of us, really) since one serving is 3 and a half cups versus 12 or 15 chips.
Trader Joe’s Bamba
Imagine if peanut butter and a puffy chip had a baby — that’s the vibe of this healthy snack from Trader Joe’s. It provides 2 grams of fiber and 5 grams of protein in a massive 45-piece serving.
Trader Joe’s Papadums Lentil and Chickpea Chips
Here’s another token winner from Trader Joe’s. These Papadums are a twist on a traditional Indian crisp, made from a paste of lentils and chickpeas, then seasoned with cumin and salt. They make a great delivery vehicle for a healthy dip, but they also make a great snack on their own.
Trader Joe’s Organic Chocolate Chip Granola Bites
These remind me of little cookies, so they’re a good choice when you want something sweet but also want to stay in a healthier zone. They’re made with oats and crispy brown rice – both whole grain, and contain 2 grams of fiber and just 6 grams of sugar – one and a half teaspoons – per 110-calorie serving.
Trader Joe’s raises the bar
A big problem with the bars is the amount of added sugar they contain. This bar is reasonably tame with 7 grams of added sugar – the maximum I would suggest for the category. It also has a good mix of whole grains, including an oat base with crispy brown rice, millet, buckwheat, amaranth and quinoa. Take it for a convenient pre-workout dose of carbs, a little energy for running errands, a to-do list or homework, or as an alternative to other, sweeter snacks.
Trader Joe’s ABC Bars
These gluten-free vegan bars are topped with a creamy almond butter filling nestled in a chewy brownie-like bar. What makes it healthier than your average bar is that it only has 4 grams, or one teaspoon, of added sugars. The ingredient list is also quite simple. I suggest this snack as a healthier alternative to chocolate pastries.
Trader Joe’s Fairtrade Organic 72% Belgian Dark Chocolate Bar
Dark chocolate is one of my favorite research-backed healthy snacks. For example, a 2022 study of nearly 150 adults aged 40 to 65 found that daily consumption of 72% dark chocolate significantly reduced mental and physical fatigue and improved vitality, executive functions, and memory. after about a month. Go ahead and enjoy!
Trader Joe’s gone crazy! With dark chocolate
Most people could use more fruit in their lives, so why not include it in your treat? Four slices of banana covered in dark chocolate have only 100 calories and 6 grams of added sugar. Since frozen bananas have a creamy consistency, this snack would be a healthier swap for other frozen novelties.
Trader Joe’s Dark Chocolate Sunflower Seed Butter Cups
This luxurious treat is suitable for people following a gluten-free, soy-free, dairy-free and nut-free diet. They are also vegan. These cups are the perfect snack for those times when chocolate covered fruit isn’t enough, but you don’t want to go all out. They’re healthier than other sweets, with only 8 grams (2 teaspoons) of added sugar and 15% of your daily iron needs.