I am not affiliated with Trader Joe’s, and all product names and images are property of Trader Joe’s.
Trader Joe’s is one of my favorite places on Earth. Put it right there at the top of my list alongside Target and Wegmans.
If you’re like me, you probably find yourself shopping at Trader Joe’s pretty much every chance you get.
So I figured I’d help you out a little bit.
I’ve compiled a guide of over 600 items you’ll find at Trader Joe’s and provided all of the nutrition facts for them! If you’re looking for something in particular, like a low-fat frozen food option, for example, you’ll be able to easily find it here!
Keep scrolling down to explore each category, and I’ll break down some of my favorite items in each category as well.
What’s so great about Trader Joe’s, anyway?
I used to think Trader Joe’s was just another version of Whole Foods. You know, a health food store containing only the most expensive products.
But Trader Joe’s is much different, as I’ve come to learn. Here’s a direct quote from their website that explains what they’re all about:
At Trader Joe’s, you won’t find a lot of branded items. Instead, you’ll discover a store full of unique and interesting products, along with everyday basics, in the Trader Joe’s label.
This is what I love most about this store: most of the products are their own!
While you’ll find some name-brand items (they carry some of my favorite protein bars, like ONE bar and Barebells), most of the items are unique to Trader Joe’s.
Not only is most of the food absolutely delicious, but they use quality ingredients in all of their food, and the prices are surprisingly affordable.
Every item at Trader Joe’s isn’t necessarily “healthy” by many definitions of the word (some of their most popular items are the baked desserts and bags of chips, which are quite high in calories) but that doesn’t mean you won’t find plenty of healthy options here, too.
I avoided Trader Joe’s for a long time because I assumed it would all be overpriced, but I often find better deals at TJ’s than my local supermarket!
Now it’s my go-to store, and it’s the inspiration behind a lot of new content you’ll find here from my Trader Joe’s Pizza Recipe to Orange Chicken in the Air Fryer.
High-protein options at Trader Joe’s
You may have specific dietary preferences outside of protein, but as someone who eats a high-protein diet, I wanted to highlight some of the best protein sources at Trader Joe’s.
Trader Joe’s has a lot of meat and seafood options that are very high in protein, but I purposely left them out here. It’s not a surprise that chicken breast, ground turkey, or shrimp have a ton of protein, so I wanted to highlight some less obvious items instead.
Don’t worry, you can still scroll down to see the many meat options!
One of the best sources of protein you’ll find at Trader Joe’s is the Pollo Asada, which contains 36g of protein per serving with only 240 calories!
Naturally, a lot of these options contain chicken, but there are some great meatless options, such as the oven-baked cheese bites with 15g of protein, or the egg frittata with 25g of protein.
One of my favorite ways to get extra protein at Trader Joe’s is by using the Shredded Lite Mozzarella Cheese. With only 60 calories per serving and 7g of protein, it’s a very easy way to add some extra protein to dishes.
While all these products contain meat or dairy, there are also plenty of high-protein vegan options at Trader Joe’s…
Generally speaking, vegan protein sources are not going to be quite as high as animal-based protein, but there are still some solid options here.
If you’re in search of a well-balanced meal, the Vegan Pasta Bolognese contains 30g of protein, and the Tofu Scramble with Soy Chorizo contains a generous 25g of protein.
My favorite “sneaky” source of protein on this list is the Sprouted Wheat Sourdough Bread. Sure, 7g of protein isn’t a ton, but when each slice of bread contains only 90 calories to go with that amount of protein, it’s a very easy way to add some extra protein to your meal.
Pair that bread with some peanut butter to make a sandwich, and you’ll have yourself nearly 20g of protein. Not bad!
How to use this Trader Joe’s nutrition guide
This guide is meant to help you find some healthy options at Trader Joe’s. Whether you’re looking for healthy Trader Joe’s snacks, or are just looking for new items for your Trader Joe’s shopping list, this post will help you.
I’ve broken the items down by category, the same way Traderjoes.com breaks up the items.
Under each category, you’ll find a sortable table of most of the available items at Trader Joe’s. You can sort by calories, macros, or use the search bar to find any item you’re looking for.
Note: the best viewing experience for the tables is on a Desktop due to the amount of information involved, but it will still work great on mobile (just a little scrolling involved).
Here are some important notes that I want to cover regarding what you’ll find here:
- All nutrition facts come from Traderjoes.com, @traderjoesfoodreviews on Instagram, and my own shopping experience.
- Trader Joe’s is constantly changing their items. They have many seasonal items, and they discontinue food regularly. So note that the items here may not all be available.
- I included calories, fat, carbs, and protein in the nutrition facts below. I did not include sodium, fiber, sugar, etc, because I have to draw the line somewhere! Use this as a starting point, and if you need more specific information, you can check the item out in store.
- I very well may have missed items. You can search within each category, but if you don’t see one of your favorites, drop a comment at the bottom of this page and I’ll get it added!
Nutrition for Trader Joe’s Bakery Items
The bakery items at Trader Joe’s are always rotating, and this is where you’ll find some of the best desserts around.
Some of Matt’s must-have Trader Joe’s bakery items:
- Pretzel Bagels
- Half Moon Cookies
- Everything Ciabatta Rolls
- Sprouted Wheat Sourdough Bread
Nutrition for Trader Joe’s Cheese & Dairy Items
Trader Joe’s has some really great, extremely fresh dairy products to choose from. If you’re plant-based, they also offer a ton of dairy alternatives.
Some of Matt’s must-have Trader Joe’s dairy items:
- Shredded Lite Mozzarella Cheese
- Part Skim Ricotta Cheese
- Unexpected Cheddar Cheese
Nutrition for Trader Joe’s Sauces, Dips, & Dressings
No dish is complete without a proper sauce, and Trader Joe’s has many healthy sauces & dips for all tastes.
Some of Matt’s must-have Trader Joe’s dips & sauces:
- Bolognese Sauce
- Avocado Tzatziki Dip
- Cowboy Caviar
- Green Goddess Salad Dressing
Nutrition for Trader Joe’s Fresh Prepared Foods
One of the best things about Trader Joe’s, in my opinion, is the wide range of freshly prepared food they have to offer. If you’re in search of a healthy meal but don’t want to cook, you’re in luck.
Some of Matt’s must-have Trader Joe’s fresh prepared food:
- Lobster Ravioli
- BBQ Pulled Chicken
- Chicken Sausage Breakfast Burrito
Nutrition for Trader Joe’s Pantry Items
Trader Joe’s has many different healthy soups, cereals, and much more for your pantry.
Some of Matt’s must-have Trader Joe’s pantry items:
- Butternut Squash Soup
- Cookie Butter
- Strawberry Yogurt O’s
- Turkey Chili with Beans
Nutrition for Trader Joe’s Snacks & Sweets
If you only get one thing from Trader Joe’s, let it be one of the many amazing healthy Trader Joe’s snacks they have to offer.
Some of Matt’s must-have Trader Joe’s snacks:
- Cinnamon Graham Crackers
- Spicy Porkless Plant-Based Snack Rinds
- Elote Corn Chip Dippers
Nutrition for Trader Joe’s Meat & Meat Substitutes
Whether you’re a meat-eater or vegan, there are many options at Trader Joe’s.
Some of Matt’s must-have Trader Joe’s meat items:
- Maple Chicken Breakfast Sausage
- Sweet Italian Chicken Sausage
- Pollo Asado Autentico
- Balsamic Rosemary Steak Tips
Nutrition for Trader Joe’s Frozen Items
From fully cooked chicken dishes, to mini ice cream cones, and everything in between, the frozen section at Trader Joe’s will not disappoint.
Some of Matt’s must-have Trader Joe’s frozen items:
- Brownie Crisp Coffee Ice Cream Sandwiches
- Frozen French Fries
- Mandarin Orange Chicken
- Sweet Potato Frites
If I missed any of your favorite items, please let me know below.
I did my best to cover as much as humanly possible, but I’m only one man, so any help is always appreciated!