The 20 healthiest snacks at Trader Joe's, according to a dietitian (2024)

Trader Joe’s has a nearly endless supply of delicious snacks, but not all of them qualify as healthy. There’s a time and place for everything, but a snack isn’t just an opportunity to satisfy a craving; it’s a chance to fill gaps in your diet — namely by getting in more fruits and vegetables since about 90% of Americans aren’t eating enough of these foods. It’s hard to meet your vitamin, mineral, antioxidant, and fiber requirements without adequate produce intake.

Of course, there’s more to snacking than just fruits and veggies. Combining one of these foods with another food group brings more nutrients to your body and helps give these foods more staying power. You’ll find plenty of great pairing options at Trader Joe’s.

Sometimes you just want what you want — something sweet, a bar to eat on the run, or chips to satisfy your urge to munch. I’ve got you covered here, too. There’s something for everyone and every occasion in this list of healthy Trader Joe’s snacks!

What makes a healthy Trader Joe’s snack?

Fruits and veggies are undeniably healthy. But what about other stuff that comes in a package? How do you know if those items are healthy? As a registered dietitian, I evaluate foods in the following ways:

Does it primarily contain whole food ingredients, like nuts, seeds, beans, whole grains, fruits and veggies?

Are there reasonable amounts of added sugar and sodium? This will vary by category, but generally, the lower the better.

Does it contain artificial sweeteners, colors, preservatives and additives? These are clues that something is overly processed.

Healthy Trader Joe’s snacks

Trader Joe’s Just Mango Slices

As the name suggests, this product contains nothing but dried mango. A serving supplies 2 grams of fiber, and dried mango has nearly 20% of the vitamin C you need each day. This nutrient bolsters your immune system. Plus, vitamin C supports collagen production, which helps promote healthier joints and slows skin aging.

Trader Joe’s Organic Freeze Dried Berry Medley

A bag of this berry medley packs an incredible 9 grams of fiber and three types of berries. The variety is beneficial since eating different plant species is tied to a healthier gut microbiome — and all roads to health begin with a healthy gut.

Trader Joe’s Marinated Artichoke Hearts On The Go

Artichokes aren’t typically viewed as snacking veggies, but Trader Joe’s has changed their status. This portable package contains 15 calories worth of quartered, seasoned artichoke hearts. You don’t have to worry about messy fingers since they’ve been drained of oily residues. Trader Joe’s thinks of everything!

Trader Joe’s Sugar Snap Peas

If you’re looking for an alternative to baby carrots that’s just as easy to nibble on and also goes great with dips, look no further than these sugar snap peas. A cup and a half of these babies has just 40 calories, 2 grams of fiber and more than 10% of the iron you need daily.

Trader Joe’s Almond Chipotle Dip

This smooth and creamy vegan dip is made with a base of almond butter that’s seasoned with smoky spices. The ingredients are familiar items that you could have in your kitchen. This would be a perfect choice for dunking snap peas, red pepper strips or any other veggie you like.

Trader Joe’s Guacasalsa

I love the marriage of this tomatillo salsa and guac! The ingredient list is a dream — all foods 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 topper.

Trader Joe’s Just A Handful Of Pitted Salted Manzanilla Olives

Consider this little packet the snack version of plant-based fats. Olives (and olive oil) have special significance on the top-rated Mediterranean diet; they’re primary sources of fats. Olives are rich in antioxidants that have anti-inflammatory and heart-protective benefits. You can serve it with some cherry tomatoes or another veggie for a cute little snack plate.

Trader Joe’s Salted Edamame

A half-cup of podded edamame — nearly 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 like, and you’ll double up on the nutritiousness.

Trader Joe’s Organic Light String Cheese

One of these cheese sticks has 60 calories and 8 grams of protein — a good amount for a midday snack. Have it with a fruit or veggie to add fiber and antioxidants to your snack.

Trader Joe’s Organic Seedy Crackers

Twelve of these crackers have 140 calories, 2 grams of fiber, and 4 grams of protein. But I love them for the ingredient list — wholesome plant foods like organic brown rice, organic quinoa, and organic flax seeds.

Trader Joe’s Inner Peas

I love a snack with a hefty serving size, and you can have 22 of these crunchy bites for 130 calories. That amount has 4 grams of fiber and 5 grams of protein, and just 75 milligrams of sodium, which is tame for a packaged, crunchy snack. I also like the fact that the first ingredient is dried green peas.

Trader Joe’s Organic Popcorn With Extra Virgin Olive Oil

You really can’t find a healthier crunchy packaged snack than this popcorn. For starters, popcorn is an antioxidant-rich whole grain. Then add the high-quality extra virgin olive oil. Most packaged snacks use lesser quality oils,but popcorn is a great option for people who want a realistic portion size (so, all of us, really) since a serving is 3 and a half cups compared to 12 or 15 potato chips.

Trader Joe’s Bamba

Imagine if peanut butter and a puffy chip had a baby — that’s the vibe of this healthy Trader Joe’s snack. It provides 2 grams of fiber and 5 grams of protein in a massive 45-piece serving size.

Trader Joe’s Papadums Lentil and Chickpea Crisps

Here’s another chip winner from Trader Joe’s. These Papadums are a spinoff of a traditional Indian crisp, made from a lentil and chickpea dough, and then seasoned with cumin and salt. They’re a perfect delivery vehicle for a healthy dip, but they’re also a nice 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 crisp brown rice — both whole grains, and they have 2 grams of fiber and just 6 grams of sugar — a teaspoon and a half–per 110-calorie serving.

Trader Joe’s Raises The Bar

A big problem with bars is the amount of added sugar they contain. This bar is reasonably tame with 7 grams of added sugar — the maximum I’d suggest for the category. It also has a nice blend of whole grains, including a base of oats with some crisp brown rice, millet, buckwheat, amaranth and quinoa. Have this for a convenient hit of pre-workout carbs, some energy to power through 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 have a creamy almond butter filling nestled inside a soft, brownie-like bar. What makes this healthier than your average bar is that it has just 4 grams, or a teaspoon, of added sugars. The ingredient list is reasonably simple, too. I’d suggest this snack as a healthier alternative to chocolatey baked goods.

Trader Joe’s Fair Trade Organic 72% Belgian Dark Chocolate Bar

Dark chocolate is one of my favorite, research-baked healthy snacks. For instance, a 2022 study among almost 150 adults between 40 and 65 found that 72% dark chocolate eaten daily significantly reduced mental and physical fatigue and enhanced vitality, executive function and memory after about a month. Go ahead and enjoy!

Trader Joe’s Gone Bananas! In Dark Chocolate

Most people could use more fruit in their life, so why not include it in your sweet treat? Four dark chocolate-coated banana slices have just 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 sweet treat is suitable for people following gluten-, soy-, dairy- and nut-free diets. They’re also vegan. These cups are the perfect snack for those times when chocolate-covered fruit won’t cut it, but you don’t want to go all out. They’re healthier than other sweets out there, with just 8 grams (2 teaspoons) of added sugar and 15% of your daily iron requirements.