8 Best Superfoods to Buy at Costco, According to Dietitians

Nov 06, 2024

Costco is a great source for highly nutritious foods at exceptionally low prices.

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Even though it’s not a competition, some foods are healthier than others. Some are so healthy, in fact, that they’re considered superfoods. You might have heard about this term to describe particularly nutrient-dense foods, but according to registered dietitians, it’s not just a buzzword. “Superfoods tend to have a higher concentration of nutrients like vitamins, minerals, antioxidants, fiber, and healthy fats compared to other foods,” explains Patricia Bannan, RDN, a registered dietitian in Los Angeles and the founder of Wellness Intelligence.

If you want to amp up your own nutrition, eating more superfoods is like a shortcut to getting all your vitamins and minerals. But you don’t have to visit a specialty store or spend a lot of money to incorporate superfoods into your life—Costco has plenty. Here are the top superfoods you can buy from Costco, according to registered dietitians.

Many superfoods happen to be plant-based because plants are rich in many nutrients, but some animal products are nutritional powerhouses too, including salmon. “Salmon is high in heart-healthy omega-3 fatty acids, which also support our brain health and combat inflammation in the body,” says Nicole Ibarra, RD, a registered dietitian who specializes in sports nutrition. “It's also a great source of protein and selenium, which supports thyroid health.” She recommends Costco’s frozen sockeye salmon, which is both affordable and convenient.

Costco also carries canned salmon, another excellent way to buy this superfood, notes Bannan. “It’s perfect for making salmon patties, mixing with avocado or Greek yogurt for a salmon salad, or adding to grain bowls and salads for a boost of healthy fats and protein,” she says.

Costco carries a ton of non-food items, but if you’re going for groceries, don’t sleep on the produce section. You can get a large bag of avocados, which is another superfood to stock up on, says Jenna Volpe, RDN, an Austin-based dietitian and the owner of Whole-istic Living.

“Avocado is very high in essential, heart-healthy monounsaturated fats as well as vitamin K and B vitamins like folate,” Volpe explains. “These monounsaturated fats help reduce inflammation, and since they’re combined with fiber, they help you stay fuller for longer.” She recommends adding sliced avocado to eggs, sandwiches, and salads.

Another way to eat more of this creamy superfood is to enjoy it in the form of chunky guacamole, which Costco also sells, of course. “Along with healthy fats and fiber, avocados also provide potassium and vitamin E, making guacamole a nutrient-dense addition to your diet,” Bannan says.

Nuts are commonly touted as superfoods, and while Costco sells many different kinds, you’re going to want to grab a bag of walnuts. They’re full of nutrients, and there’s plenty you can do with them.

“One of my favorite superfoods at Costco is the Kirkland Signature Walnuts,” Bannan says. “Not only are walnuts packed with fiber and protein, their rich content of alpha-linolenic acid (ALA) omega-3 fatty acids really sets them apart.” ALA is known for supporting brain health and cognitive function, Bannan explains, pointing to research that highlights how regular consumption of walnuts may maintain cognitive function and slow age-related cognitive decline.

Walnuts are convenient for snacking, but there’s plenty more you can do with them. “Sprinkle them on oatmeal or yogurt or incorporate them into baked goods like muffins or energy bars,” Bannan suggests. “You can also try blending them into a pesto sauce or finely chopping them to add on top of roasted vegetables.”

Fermented foods are considered superfoods because they provide beneficial bacteria called probiotics, which you won’t find in many other foods. Kimchi, sauerkraut, and tempeh are all examples of fermented foods, but yogurt is likely the most common in the United States. In true Costco fashion, you can get a huge tub of Greek yogurt at the warehouse.

“Every time I go to Costco, I stock up on Greek yogurt,” Ibarra says. “It's high in protein and contains probiotics to support a healthier microbiome.”

Use it to make parfaits, add a dollop to desserts in place of ice cream or whipped cream, or use it instead of sour cream to get the same tangy flavor. You can also make yogurt-based sauces like tzatziki.

There’s cocoa powder, and then there’s cacao powder. They’re spelled similarly, but they’re not the same. Cocoa and cacao are both types of chocolate products, but cacao is less processed, so it has a different nutritional breakdown. Between the two, cacao is more nutrient-dense, and it’s also a superfood, Volpe says.

“Cacao is higher in micronutrients like potassium, magnesium, iron, and antioxidants than cocoa powder,” Volpe explains. “The antioxidants in cacao can help protect our cells from damage and they may promote health benefits, such as supporting a healthy heart.”

While baking recipes may favor cocoa powder, you can also use cacao powder in sweet treats. Volpe recommends adding a scoop into your smoothies for a chocolate flavor or using it in recipes for avocado mousse, fudgy brownies, and energy balls.

Costco’s frozen berry blend is in practically every customer’s shopping cart because it’s affordable, convenient, and good for you. There’s another reason why it’s one of the best Kirkland Signature products—it’s full of superfoods, Ibarra says. It contains raspberries, blueberries, and blackberries.

“Berries provide powerful antioxidants that fight inflammation in the body as well as gut-friendly fiber and vitamin C for immune support,” Ibarra explains. “It’s a staple in my freezer because it’s so easy to toss into smoothies, add to Greek yogurt or oatmeal, or sprinkle onto pancakes.”

Costco also sells bags of frozen strawberries and frozen blueberries, which are at the top of Bannan’s list of superfoods to snag at Costco. Since they’re packed at peak ripeness, frozen berries are often more nutritious than fresh berries, Bannan points out.

Snacking on a handful of seeds or sprinkling them onto your yogurt, oatmeal, or salads is an easy way to eat more superfoods. Seeds like chia, flax, and hemp get a lot of attention, but pumpkin seeds are also a superfood, Ibarra says. And lucky for us, Costco sells generous bags of organic pumpkin seeds.

“This is another top pick for me because they pack a nutritious punch,” Ibarra says. “Pumpkin seeds are a good source of plant-based protein and important minerals like zinc and magnesium.”

Green tea is a concentrated source of antioxidants, which is why it’s on nearly every list of the top superfoods. If you like green tea, there’s a good chance you’ll like the matcha powder sold at Costco. Matcha is a powdered version of green tea leaves, so its health benefits could be considered comparable or even superior to those of green tea, Volpe explains.

“Matcha is a natural prebiotic, which can help optimize gut health,” Volpe says. “Among its antioxidants, its most abundant one is epigallocatechin-3-gallate (EGCG), which can be attributed to many of matcha’s health benefits as a superfood.” There are many benefits of EGCG, such as improving cholesterol, blood sugar, metabolism, and even cognition, she adds.

Many people enjoy the taste of matcha, so you can use the powder as a flavor enhancer in baked goods. Or, you can make hot or iced matcha lattes.