25 Healthy Foods You Can Buy at Walmart

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When you’re trying to save money on grocery shopping, big-box stores like Walmart have a lot of appeal. These stores often offer a wide variety of foods at very low prices.

That said, Walmart often gets a bad rap for selling a lot of ultra-processed foods.

While the company does sell these foods, it also stocks a wide variety of nutritious, whole foods, which are generally at discounted prices when purchased in bulk.

Here are 25 nutritious, budget-friendly foods you can buy at Walmart.

To kick things off, let’s look at some of the dried fruits available on Walmart shelves.

Dried fruits have a much longer shelf life than fresh fruit. They’re also a nutrition powerhouse because their nutrients are concentrated during the drying process (1).

However, drying concentrates sugars too (2).

Though the sugars contained in dried fruits are usually naturally occurring, the calories can add up quickly. Thus, you may want to be mindful of portion sizes when eating dried fruit.

1. Raisins

Raisins, which come from grapes, are one of the most popular dried fruits.

They make an excellent addition to many dishes, such as rice pudding and certain salads, though they’re a tasty snack on their own.

Nutrition snapshot

One small box (43 grams) of raisins contains (3):

  • Calories: 129
  • Protein: 1.5 grams
  • Carbs: 34 grams
  • Fat: less than 1 gram
  • Fiber: 2 grams
  • Potassium: 7% of the Daily Value (DV)

2. Prunes

Prunes, or dried plums, can be eaten on their own or used in dishes like jams, cookies, and cakes.

This dried fruit is a well-known remedy for mild constipation, as it’s a good source of fiber to keep your bowels moving (4).

A high fiber diet promotes bowel regularity by increasing stool bulk and frequency (5).

Nutrition snapshot

Just 5 prunes (40 grams) provide (6):

  • Calories: 100
  • Carbs: 26 grams
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Fiber: 3 grams
  • Potassium: 6% of the DV

3. Apples

Apples are a nutritious snack, and when they’re dried they’re even easier to take on the go.

Plus, dried apples make a great addition to trail mix.

Nutrition snapshot

Four ounces (40 grams) of dried apples contain (7):

  • Calories: 120
  • Carbs: 29 grams
  • Protein: less than 1 gram
  • Fat: less than 1 gram
  • Fiber: 3 grams

4. Berries

Berries are an antioxidant-rich fruit that make a great snack. However, they tend to spoil quite quickly, so drying them helps them keep longer.

You can eat dried berries on their own or add them to oatmeal, yogurt, or baked goods.

Nutrition snapshot

Just 1.5 ounces (40 grams) of dried mixed berries offers (8):

  • Calories: 140
  • Carbs: 34 grams
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Fiber: 2 grams

Nuts are a concentrated source of healthy fats that have numerous functions in your body, including providing energy, protecting your organs, aiding in cell growth, and promoting nutrient absorption (9, 10).

Fats from nuts may also reduce your risk of heart disease and stroke by promoting healthy arteries and cholesterol levels (11, 12).

Therefore, eating various types of nuts and nut butters is a great way to promote heart health.

When shopping for nuts or nut butters at Walmart, keep an eye on added sodium, oils, and sugars, as these ingredients are commonly added during processing.

Some people may experience elevated blood pressure when consuming too much sodium, whereas added sugars and oils can quickly boost calorie content, potentially leading to weight gain (13, 14).

Select raw or lightly salted nuts to avoid excess sodium, and look for a “no sugar added” label on nut butters.

5. Almonds and almond butter

You can eat almonds on their own or slice them up to add to granola, yogurt, cakes, cookies, and other baked goods.

Almond butter is made by grinding these nuts, often with a sweetener added. You can spread it on toast or add it to smoothies, oatmeal, and baked goods.

Though almonds can be pricey, buying them in bulk at Walmart cuts the cost significantly.

Still, look at the sugar content before purchasing, as some versions contain high amounts of added sugars.

Nutrition snapshot

Just 1 ounce (28 grams) of almonds provides (15):

  • Calories: 164
  • Carbs: 6 grams
  • Protein: 6 grams
  • Fat: 14 grams
  • Fiber: 3.5 grams
  • Sodium: 1 mg
  • Calcium: 6% of the DV
  • Magnesium: 18% of the DV

Meanwhile, 2 tablespoons (32 grams) of almond butter offers (16):

  • Calories: 196
  • Carbs: 6 grams
  • Protein: 7 grams
  • Fat: 17 grams
  • Fiber: 3 grams
  • Sodium: 227 mg
  • Calcium: 9% of the DV
  • Magnesium: 21% of the DV
  • Potassium: 5% of the DV

6. Peanuts and peanut butter

While peanuts are technically legumes, they’re often eaten and prepared as nuts.

Peanuts are an excellent source of healthy monounsaturated fats. When ground or made into peanut butter, they are a versatile ingredient for sauces, baked goods, and stir-fries.

When shopping for peanuts, look for lightly salted or salt-free varieties to reduce sodium content. You should also look for peanut butters marketed as “natural,” as these are usually low in sodium and added sugar.

Nutrition snapshot

Two tablespoons (32 grams) of unsalted peanuts provides (17):

  • Calories: 170
  • Carbs: 4 grams
  • Protein: 8 grams
  • Fat: 15 grams
  • Fiber: 3 grams
  • Sodium: 6 mg
  • Magnesium: 12% of the DV

Just 2 tablespoons (32 grams) of natural peanut butter contains (18):

  • Calories: 190
  • Carbs: 7 grams
  • Protein: 8 grams
  • Fat: 15 grams
  • Fiber: 3 grams
  • Sodium: 125 mg

Grains provide a convenient source of carbs and make up a vital part of many dishes eaten worldwide.

7. Oats

Oats are a staple in many people’s diets for good reason.

They provide a good source of the soluble fiber beta glucan, which has been shown to help lower cholesterol and promote healthy blood sugar levels (19, 20).

You can cook oats with water or your choice of milk and top them with ingredients like berries, nuts, or seeds. They also serve as an excellent addition to numerous baked goods.

Nutrition snapshot

Just 1.3 ounces (40 grams) of uncooked oats offers (21):

  • Calories: 150
  • Carbs: 27 grams
  • Protein: 5 grams
  • Fat: 3 grams
  • Fiber: 4 grams
  • Magnesium: 13% of the DV

8. Barley

Like oats, barley is a good source of beta glucan.

This grain is often sold pearled, which means the fibrous outer shell has been removed to make it more palatable.

Barley makes a great addition to cold or warm salads and soups. When cooked, it can also be eaten on its own as a nutritious carb source.

Nutrition snapshot

One cup (170 grams) of cooked barley contains (22):

  • Calories: 207
  • Carbs: 48 grams
  • Protein: 4 grams
  • Fat: less than 1 gram
  • Fiber: 6 grams
  • Phosphorus: 7% of the DV

9. Rice

Rice is a staple food in many cultures worldwide as a result of its wide availability and reasonable cost.

It comes in many varieties, including white, brown, black, jasmine, and basmati. Brown rice has slightly more fiber since it’s less processed.

Rice serves as a fantastic carb source on its own, though you can also add it to casseroles, paellas, and soups, as well as desserts like rice pudding.

Nutrition snapshot

One cup (158 grams) of cooked white rice boasts (23):

  • Calories: 204
  • Carbs: 44 grams
  • Protein: 4 grams
  • Fat: 0.5 grams
  • Fiber: 0.5 grams
  • Sodium: 387 mg

Meanwhile, 1 cup (195 grams) of cooked brown rice contains (24):

  • Calories: 238
  • Carbs: 50 grams
  • Protein: 5 grams
  • Fat: 2 grams
  • Fiber: 3 grams
  • Sodium: 394 mg

Vegetables provide essential micronutrients your body needs to function, including folate, potassium, calcium, magnesium, iron, and vitamins A, C, and K (25).

In addition, most veggies are quite low in calories and high in fiber, which may aid weight loss by keeping you feeling full (26).

It’s easy to stock up on frozen or canned veggies since they don’t spoil. Moreover, they’re usually processed shortly after harvesting, which may mean they’re fresher than some options in the produce aisle (27, 28).

It’s important to read the nutrition label, as many canned vegetables contain added sodium.

10. Green beans

Green beans are a versatile frozen or canned veggie, easy to eat on their own or add to casseroles.

They provide a good source of fiber, as well as folic acid and vitamins A, C, and K.

Nutrition snapshot

Just 2/3 cup (81 grams) of green beans provides (29):

  • Calories: 23
  • Carbs: 6 grams
  • Protein: 1 gram
  • Fat: 0 grams
  • Fiber: 2 grams

11. Broccoli

Broccoli is a powerhouse cruciferous vegetable that’s high in fiber, potassium, and vitamins C and K.

While fresh broccoli is sometimes expensive, frozen broccoli is cheap. Canned broccoli is uncommon due to its soft texture.

This bright green veggie makes an excellent side dish for most meals.

Nutrition snapshot

One cup (185 grams) of frozen broccoli contains (30):

  • Calories: 52
  • Carbs: 10 grams
  • Protein: 6 grams
  • Fat: 0 grams
  • Fiber: 5.5 grams
  • Calcium: 5% of the DV
  • Vitamin A: 10% of the DV
  • Vitamin C: 82% of the DV
  • Potassium: 6% of the DV

12. Asparagus

Asparagus is likewise packed with calcium and vitamins A and C.

Once it’s thawed, you can boil, roast, sauté, or grill it and then top it with salt, pepper, olive oil, and a squeeze of lemon for a simple side.

Nutrition snapshot

Just 1 cup (180 grams) boasts (31):

  • Calories: 32
  • Carbs: 3.5 grams
  • Protein: 5 grams
  • Fat: 1 gram
  • Fiber: 3 grams
  • Vitamin A: 8% of the DV
  • Vitamin C: 49% of the DV

Beans are chock-full of fiber, protein, and numerous micronutrients, including folate, magnesium, and vitamin B6 (32, 33).

While dried beans require soaking and long cooking times, canned beans are very convenient since they come precooked and can be eaten right out of the can.

Some canned beans may contain excess sodium. When shopping, it’s best to opt for low sodium options.

13. Black beans

Black beans work well in cold salads, salsas, soups, tacos, quesadillas, and various casseroles.

You can even use them to make burgers and brownies.

Nutrition snapshot

Just 1/2 cup (130 grams) of low sodium canned black beans provides (34):

  • Calories: 120
  • Carbs: 21 grams
  • Protein: 8 grams
  • Fat: 1 gram
  • Fiber: 6 grams
  • Iron: 22% of the DV
  • Sodium: 130 mg

14. Red kidney beans

Red kidney beans are most commonly used in chilis, stews, and soups, though they work in some cold salads as well.

They come in light and dark varieties, with the darker ones holding up better in stews or other dishes with longer cooking times.

Nutrition snapshot

Only 1/2 cup (130 grams) of low sodium canned red kidney beans contains (35):

  • Calories: 110
  • Carbs: 18 grams
  • Protein: 9 grams
  • Fat: 1 grams
  • Fiber: 7 grams
  • Iron: 11% of the DV
  • Sodium: 130 mg

15. Garbanzo beans

Garbanzo beans, also known as chickpeas, work well in cold salads, soups, and stews.

They’re also the main ingredient in hummus, a Middle Eastern dip made with tahini, lemon juice, and garlic.

Nutrition snapshot

Just 1/2 cup (130 grams) of canned chickpeas offers (36):

  • Calories: 120
  • Carbs: 21 grams
  • Protein: 8 grams
  • Fat: 1 gram
  • Fiber: 6 grams
  • Iron:22% of the DV
  • Sodium: 130 mg

Fish is an excellent source of protein. Many types are rich in omega-3 fatty acids, a healthy fat that promotes heart health (11).

Canned fish is convenient and nutritious, but be sure to read the label since some products contain high amounts of added sodium.

16. Tuna

Canned tuna is an excellent ready-to-eat protein. Just mix it with a bit of mayo and chopped celery for an easy tuna salad or form it into patties to make tuna burgers.

Look for tuna packed in water as opposed to oil if you’re aiming to reduce your calorie intake.

Nutrition snapshot

Three ounces (85 grams) of canned white tuna offers (37):

  • Calories: 90
  • Carbs: 0 grams
  • Protein: 19 grams
  • Fat: 1 gram
  • Fiber: 0 grams
  • Iron: 2% of the DV
  • Sodium: 280 mg
  • Vitamin D: 3% of the DV

17. Salmon

While slightly higher in fat than tuna, salmon is rich in omega-3s, which can help regulate cholesterol levels.

Canned salmon is excellent for making salmon burgers, which you can whip up in minutes.

Nutrition snapshot

Just 3 ounces (85 grams) of salmon provides (38):

  • Calories: 117
  • Carbs: 0 grams
  • Protein: 20 grams
  • Fat: 4 grams
  • Fiber: 0 grams
  • Calcium: 242 mg
  • Iron: 6% of the DV
  • Sodium: 350 mg

Dairy includes all milk products from mammals, including cheese, cream, butter, and yogurt.

While eggs aren’t considered dairy, they’re often grouped with it in grocery stores for convenience.

18. Eggs and egg whites

Eggs and egg whites provide an excellent, high quality source of protein.

You can prepare eggs in several ways, including boiled, fried, scrambled, and poached. Meanwhile, egg whites are pasteurized, so they’re safe to add to shakes and smoothies to boost protein content.

Nutrition snapshot

One large egg (50 grams) boasts (39):

  • Calories: 72
  • Carbs: less than 1 gram
  • Protein: 6 grams
  • Fat: 5 grams
  • Fiber: 0 grams
  • Sodium: 65 mg
  • Phosphorus: 7% of the DV

One egg white (33 grams) contains (40):

  • Calories: 17
  • Carbs: less than 1 gram
  • Protein: 4 grams
  • Fat: less than 1 gram
  • Fiber: 0 grams

19. Milk

Cow’s milk is a staple food in many cuisines throughout the world.

Walmart offers both conventional and organic milk in full fat, reduced fat, and low fat varieties.

The company also carries plant–based milks such as almond, coconut, soy, and oat milks.

Nutrition snapshot

Just 1 cup (240 mL) of whole milk contains (41):

  • Calories: 150
  • Carbs: 12 grams
  • Protein: 8 grams
  • Fat: 8 grams
  • Fiber: 0 grams
  • Calcium: 24% of the DV
  • Sodium: 95 mg
  • Phosphorus: 20% of the DV
  • Potassium: 8% of the DV

20. Low fat cheese

Low fat cheese, such as part-skim mozzarella or reduced-fat cheddar, can be a great addition to a healthy diet.

That said, cheese can be high in cholesterol and sodium, so it’s best to eat it in moderation, especially if you have high blood pressure or are trying to lose weight (13).

Most low fat cheeses are high in protein and calcium, which can help promote strong muscles and bones (42, 43).

Nutrition snapshot

One ounce (28 grams) of part-skim mozzarella provides (44):

  • Calories: 84
  • Carbs: 2 grams
  • Protein: 7 grams
  • Fat: 6 grams
  • Fiber: 0 grams
  • Calcium: 15% of the DV
  • Sodium: 350 mg
  • Phosphorus: 12% of the DV

21. Greek yogurt

Greek yogurt has been strained to remove some of the whey, the liquid component of yogurt.

This leaves you with a higher protein, creamier product that makes a great snack on its own or is easily added to marinades or baked goods.

Some varieties contain added sugar, so it’s best to read the ingredient list.

Nutrition snapshot

One 6-ounce (170-gram) container of low fat Greek yogurt boasts (45):

  • Calories: 124
  • Carbs: 7 grams
  • Protein: 17 grams
  • Fat: 3 grams
  • Fiber: 0 grams
  • Calcium: 15% of the DV
  • Sodium: 58 mg
  • Phosphorus: 18% of the DV

While some Walmart superstores include a full grocery store complete with a butcher shop, most regular Walmarts don’t. Still, they offer frozen meats, including conventional and organic meats, as well as precooked meats that just need to be heated.

Precooked meat dishes are a convenient protein source for families with limited time to prepare meals.

22. Fish

Fish is packed with protein and healthy fats to promote healthy muscle mass and heart health (11).

At Walmart, it’s often sold pre-portioned and frozen.

Nutrition snapshot

Four ounces (113 grams) of frozen salmon offers (46):

  • Calories: 150
  • Carbs: 0 grams
  • Protein: 20 grams
  • Fat: 5 grams
  • Fiber: 0 grams
  • Sodium: 380 mg

23. Chicken

Chicken provides an excellent source of protein and can be prepared in countless ways. Choose chicken breast for a lean, low calorie cut or chicken thighs for a heartier, full flavor cut.

Walmart even sells frozen pre-grilled chicken, making it easy to grab some out of the freezer and have a meal in minutes.

Nutrition snapshot

One small grilled chicken breast (105 grams) offers (47):

  • Calories: 185
  • Carbs: 0 grams
  • Protein: 31 grams
  • Fat: 6 grams
  • Fiber: 0 grams
  • Sodium: 371 mg
  • Phosphorus: 19% of the DV
  • Potassium: 8% of the DV

24. Lean beef

While some cuts of beef are high in saturated fat, too much of which is associated with a higher risk of heart attack and stroke, leaner cuts can be a fitting part of a nutritious diet (48).

Walmart stocks several frozen lean beef products, such as 90% lean ground beef, burger patties, and top round sirloin strips for stir-fry.

Nutrition snapshot

Four ounces (112 grams) of 90% lean ground beef contains (49):

  • Calories: 200
  • Carbs: 0 grams
  • Protein: 23 grams
  • Fat: 11 grams
  • Fiber: 0 grams
  • Iron: 15% of the DV
  • Sodium: 75 mg

25. Plant-based burgers

Plant-based meats have come a long way in terms of flavor in the past few years.

From veggie burgers to tofu crumbles and “meat” balls, plant-based meats are usually made from a combination of beans and pea, rice, soy, or other vegetable proteins, mixed with spices for flavoring.

You can find them in the refrigerated or frozen section in Walmart. Watch out for long ingredient lists, as some of these products may have a lot of additives.

Nutrition snapshot

One small veggie burger (105 grams) contains (50):

  • Calories: 124
  • Carbs: 10 grams
  • Protein: 11 grams
  • Fat: 4.4 grams
  • Fiber: 3.4 grams
  • Sodium: 398 mg
  • Phosphorus: 11.5% of the DV
  • Potassium: 5% of the DV

While Walmart may have a reputation for selling processed foods, the store also stocks a wide variety of nutritious whole foods, often at discounted prices.

It’s always a good idea to review nutrition labels, as some may contain added sugars, sodium, or preservatives that aren’t in line with your nutrition goals.

These are just a few of the many nutritious foods available at Walmart.

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