Rising food prices have more and more people finding it harder to afford nutritious foods, especially when shopping at traditional grocery stores. Thankfully, big-box stores like Walmart continue to offer groceries at lower prices than many of their competitors.
Despite its reputation for selling low-quality, “unhealthy foods,” you can find some hidden gems at Walmart that are affordable and nutritious.
As a nutritionist, I present to you 15 of my favorite foods to buy at Walmart to help you create a healthy, budget-friendly shopping list.
Hummus is rich in fiber, plant-based protein, and heart-healthy fats.
Research suggests that consuming hummus or its main ingredient, chickpeas, may help improve appetite, cholesterol levels, post-meal blood sugar levels, and overall diet quality.
Made with a blend of chickpeas, garlic, and other spices, Walmart’s Marketside Classic Hummus is more affordable than many other hummus options and has a lower sodium content, making it a good option for those on a low-sodium diet.
Pair hummus with baby carrots, pita chips, or sliced ​​cucumber for a satisfying and nutritious snack.
Frozen meals often get a bad rap, but there are some nutritious options out there, and Saffron Road’s Chicken Tikka Masala is one of my go-to favourites when I need a quick, healthy meal.
Made with real ingredients like antibiotic-free chicken and basmati rice in a creamy tomato sauce, this dish can be heated and eaten within minutes.
Plus, it’s highly nutritious, providing 17 grams of protein, 10 percent of the recommended daily value (DV) of vitamin A, 15 percent of the recommended daily value (DV) of vitamin C, and 10 percent of iron.
Black beans are a staple in my kitchen because they’re packed with fiber, protein, and several vitamins and minerals.
When I shop at Walmart, I try to use Great Value, the Walmart store brand, because it’s usually much cheaper than other brands.
One half-cup serving of Great Value Unsalted Black Beans provides 7 grams of plant-based protein, 6 grams of dietary fiber (21 percent of the recommended daily intake), and 10 percent of the recommended daily intake of iron and potassium.
Fiber is a type of indigestible carbohydrate that helps you feel fuller faster, aids in weight management, and keeps your bowels moving, helping to prevent constipation.
Add black beans to tacos, soups, stews, salads, and casseroles for a protein and fiber boost.
Bananas are relatively low in calories but packed with vitamins, minerals, antioxidants and dietary fiber. One medium banana has 105 calories, 3 grams of dietary fiber and 11 percent of the recommended daily intake of vitamin C.
Vitamin C is a nutrient that functions as an antioxidant, protecting cells from damage caused by unstable atoms called free radicals. It also plays an important role in immune function, collagen production, and the absorption of non-heme iron from plant foods.
The dietary fiber in bananas is mostly soluble fiber, which is known to slow down digestion, helping to control blood sugar and cholesterol levels.
Bananas also contain a moderate amount of potassium, a mineral necessary for muscle contractions and nerve function.
Salmon is an excellent source of protein and is rich in omega-3 fatty acids. These healthy fats help reduce the risk of heart disease, heart failure, and stroke.
The American Heart Association recommends eating 3 ounces of oily fish, such as salmon, two times each week to reduce your risk of heart disease.
Walmart’s Great Value Wild-Cooked Frozen Salmon is individually frozen and can be easily thawed and baked, grilled or pan-fried for a delicious, healthy main dish.
Each 4-ounce serving contains 23 grams (g) of protein, 10 percent of your recommended daily intake of potassium, and a whopping 60 percent of your recommended daily intake of vitamin D, which is essential for strong bones and muscles and healthy immune function, yet few foods are naturally rich in vitamin D.
This string cheese comes in individual sticks, making it easy to enjoy a healthy snack. Each string cheese stick contains 7 g protein, 15% of your daily recommended intake of calcium, and 80 calories.
Calcium is an essential mineral for maintaining and building strong bones and healthy teeth, it also helps blood move through your blood vessels and promotes healthy muscle function.
Pairing string cheese with whole grain crackers, mixed nuts, or fresh fruit makes a nutritious and satisfying snack.
Asparagus may make your pee stink, but it’s packed with nutrients: One cup of fresh asparagus contains 4 grams of dietary fiber and protein, 10 percent of your daily recommended intake of vitamin C, 19 percent of your daily recommended intake of vitamin E, and 67 percent of your daily recommended intake of vitamin K. It’s also low in calories, at 38 calories per cup.
Vitamin E acts as an antioxidant in the body, preventing cell damage and is necessary for a strong immune system and healthy blood flow. Vitamin K is essential for healthy bones and blood clotting.
Drizzle the asparagus with 1 to 2 teaspoons of olive oil and grill until tender. You can also eat the asparagus raw, thinly sliced.
Salsas are a great alternative to store-bought dips and toppings. Most salsas are low in calories and fat-free. This salsa is made with fresh tomatoes and other vegetables mixed with spices to give it a taste similar to homemade salsa.
Tomatoes contain lycopene and other antioxidants that may help prevent certain types of cancer, especially prostate cancer.
A diet high in tomatoes has been linked to improved skin health, in addition to a reduced risk of heart disease and other chronic health conditions.
Two tablespoons of Fresh Cravings Salsa is fat-free, low-carb, and has less than 10 calories. It also contains a good amount of Vitamin C.
These single-serving avocado cups are made with one simple ingredient – Hass avocados – and are individually wrapped for easy enjoyment on the go.
Avocados are rich in dietary fiber, heart-healthy fats, and other compounds that may help reduce cholesterol levels and the risk of heart disease.
One study found that people who ate avocados at least two times a week had a 21% lower risk of coronary heart disease and a 16% lower risk of cardiovascular disease compared to people who didn’t eat avocados at all.
Replace animal products like cheese, butter, and bacon with avocado, or blend it into your favorite smoothie.
Walmart sells a variety of chopped salad kits that come with everything you need to make a delicious salad without any prep work.
Walmart’s Marketside Kale Pecan Cranberry Chopped Salad Kit is packed with freshly chopped kale, carrots, broccoli, cabbage, radichio, and toppings like pecans and dried cranberries, all of which are packed with antioxidants, fiber, and a variety of vitamins and minerals.
Please note that the tangy Dijon dressing that comes with this kit has a relatively high amount of added sugar and calories, so if you want to limit your sugar and calorie intake, make your own dressing using olive oil and vinegar instead, or use less of the amount of dressing provided.
This salad can be enjoyed on its own as a side dish, or as a complete meal topped with boiled eggs, beans, or any other lean protein you have on hand.
Chia seeds are a nutritional powerhouse, packed with protein, fiber, antioxidants, and omega-3 fatty acids that increase satiety and may help reduce the risk of diabetes, constipation, heart disease, and some cancers.
Two tablespoons of chia seeds contain 8g of dietary fiber, 5g of protein, and 10% of your daily recommended intake of iron and calcium.
Chia seeds have a mild, nutty flavor and are an easy addition to oatmeal, yogurt, or smoothies for a nutritious boost.
Often considered a “superfood,” blueberries are rich in dietary fiber, antioxidants, and other beneficial plant compounds.
Wild blueberries are generally smaller and sweeter tasting than traditional blueberries, plus they contain higher amounts of anthocyanins, a group of natural plant pigments with antioxidant properties.
Anthocyanins have anti-inflammatory properties and have been linked to improved brain function and gut health. The compounds may also help reduce the risk of high blood pressure and heart attack.
Great Value Frozen Wild Blueberries have no added sugar, only 80 calories per cup and 21% of your daily recommended fiber value. They’re also less expensive and more readily available than fresh wild blueberries.
Blend these blueberries into your smoothies or add them to oatmeal, yogurt, muffins, or pancakes for a fiber boost.
Greek yogurt is creamy and rich, with almost twice the protein of traditional yogurt. Walmart sells several varieties of nonfat Greek yogurt, but I mostly use plain yogurt because it’s so versatile and can be used in a variety of ways.
Each container contains 90 calories, 15 g of milk protein, and 15% of the DV for calcium. Greek yogurt is also typically rich in nutrients such as vitamin B12, riboflavin, and selenium.
Consuming dairy products and milk proteins, primarily casein and whey, has been shown to be particularly effective in building muscle and losing fat mass.
One study found that regular consumption of nonfat Greek yogurt, when combined with strength training, led to more significant improvements in muscle thickness, strength, and body composition compared to carbohydrate-based puddings. However, this is a small study conducted in untrained young men, and more research is needed before any firm conclusions can be drawn.
Sweet potatoes are a staple in our pantry: they’re packed with nutrients, quick to cook in the microwave, and can be used as a quick side dish.
The orange-fleshed root is extremely rich in beta-carotene, a pigment with powerful antioxidant properties.
Once digested, beta-carotene is converted into vitamin A, which is important for healthy immune function, vision, and child growth and development.
One medium sweet potato also contains 3.8 grams of dietary fiber, 25 percent of your recommended daily intake of vitamin C, 19 percent of your recommended daily intake of vitamin B6, and 25 percent of your recommended daily intake of manganese.
Vitamin B6 is essential for healthy immune function, energy production, and red blood cell production. Manganese is a mineral needed to maintain healthy bones, protect cells from damage, produce energy and support a healthy immune system.
Packaged tuna is an affordable and satisfying snack that’s worth putting on your shopping list.
Great Value’s packaged Chunk Lite Tuna is Dolphin Safe certified and carries the MSC (Marine Stewardship Council) seal of approval, meaning the fish is sustainably caught.
Each packet contains 17 grams of protein and high amounts of Vitamin B12, niacin and selenium, which acts as an antioxidant and is essential for healthy reproduction, DNA production and thyroid function.
Our single-serving tuna pouches are great served on top of whole grain crackers, in a salad or simply eaten straight out of the package.
Walmart carries a wide variety of healthy foods, from fresh produce to pre-packaged meals. Shopping at big-box stores like Walmart can also help you save on grocery costs. When looking for healthy foods at Walmart, look for foods that are high in important nutrients like protein, fat, and carbohydrates.
