by | Jul 19, 2022 | 2 comments

Healthy Foods at Walmart

You may not automatically think “food” when you think Walmart, but if you don’t … you’d be wrong!  Over 50% of Walmart’s sales come from groceries, and there are plenty of healthy options available at lower cost than many other stores!  At home in Dallas, I primarily shop at other stores based on location and preference, but when I’m in Colorado, I shop exclusively at Walmart and always feel that I have plenty of selection to keep me happy and healthy.  If you shop at Walmart, you’re in for a treat today, because I’ve rounded up the top healthy foods to buy at Walmart!

Don’t shop at Walmart?  I’ve got you covered with shopping lists for Trader Joe’s, Kroger, Target, Costco, Sprouts, Whole Foods, and ALDI … enjoy!

Here are my top 30 healthy foods to buy at Walmart:

  1. No matter where you go, I always recommend shopping the produce aisle first … research shows that we’re more likely to purchase an overall healthier chart when we do! There are plenty of options for most produce available at Walmart.  If you’re looking for a specialty item, you may have to go elsewhere, but if you’re just looking for a week’s worth of nourishing vegetables and fruits, you’re covered here.  There are several pre-cut options (for a slightly higher fee) as well as whole foods options.
  2. Organic produce. Industry experts estimate that Walmart is the #1 purchaser of organic produce in the world. If we ask for it, Walmart will find a way to carry it, and I am encouraged by Walmart’s large selection of organic produce, because it means that more of us are demanding it.  Go, us!  To be cost efficient, I recommend purchasing organic if possible when purchasing the Dirty Dozen, and not worrying about it when purchasing the Clean Fifteen.
  3. Leafy Greens. Their own separate entry on my list because there are SO many varieties here! Spinach, arugula, baby kale, mixed greens, romaine, you name it … load up on leafy greens, because they’re one of my top brain-boosting foods!
  4. Cage-Free Eggs. Look at you, Walmart, with your organic, cage-free eggs!  Awesome!
  5. Cleveland Kraut. Did you know that the probiotic benefits of sauerkraut only come in refrigerated varieties? Most varieties on the shelf are not actually fermented, but rather use vinegar to taste like they’re fermented.  This Cleveland Kraut has simple ingredients, a great kick of flavor, and tons of gut health benefits!
  6. Organic grass-fed ground beef. High-quality, organic, grass-fed beef without hormones or antibiotics is slowly becoming more available, but Walmart offers it at a lower price than most.
  7. Organic chicken breasts. Chickens are never fed hormones in the US, so the labeling is often misleading, but the “USDA Organic” and “free range” here are meaningful, and contribute to a better life for the chickens and better health for us!
  8. Dry roasted nuts. It’s hard to find nuts that don’t use low quality oils (like sunflower, safflower, canola, peanut, or soybean oil), but Walmart carries several options!  Check the ingredients – the only ingredients should be the nut itself, and salt if you like it (I do!).
  9. Wild Planet tuna. One of my favorite tuna brands, because of the sustainable sourcing methods and lower mercury content than many. Let’s face it, Wild Planet tuna is more expensive than other varieties anywhere, but Walmart offers a lower price than most.
  10. Organic Bello marinara sauce. I’m constantly on a quest to find lower cost, organic, no sugar added pasta sauces for Kevin, and he loves the flavor of this one. At $5.98, it’s less expensive than Rao’s, but honestly, the Kroger store brand is half the price and just as tasty.
  11. Organic bone broth. I was pleasantly surprised to find this Sam’s Choice brand organic chicken bone broth at Walmart! Most broth options have a slew of chemical-sounding ingredients and this doesn’t (yeast extract, which it does include, isn’t my favorite ever, but I’ll take it as an upgrade over many options!).  This is a super high-protein option to make soups, cook with, or enjoy as a hot beverage!
  12. Chomps meat sticks. One of my favorite high-protein, blood-sugar-friendly, on-the-go snacks, which I also love for travel (check out my other favorite travel snacks here!)
  13. Palmini noodles. I have yet to see these in can, but these are a great option for those who love noodles but are looking for a lower carbohydrate, higher fiber, overall healthier option. They have a slight tang, but adapt well to any sauce – from a healthy pesto to a lower sugar marinara sauce!  Add some protein and you have yourself an easy meal!
  14. Miracle noodles. Miracle noodles are made from glucomannan, a type of fiber that comes from the root of the konjac plant, and even though I don’t believe in most “man-made miracles” when it comes to food, these are one of my favorites! They are virtually flavorless, so you will definitely want to doctor them up with a tasty sauce.  I love adding no-sugar-added marinara, basil, oregano, baked chicken, broccoli, and a sprinkle of parmesan cheese!
  15. Canned vegetables. I find it helpful to always have a few cans of vegetables on hand … you never know when you might run through your fresh produce more quickly than expected, or not be able to hit the grocery store when planned, or come in from out of town craving some veggies. As long as you look for varieties without added sauces or other less-healthy ingredients, canned is a great option!  These green beans had only green beans and salt as ingredients, and I bought some to stock my pantry!
  16. Canned beans. If you’re not going to pressure cook your own beans (which is best for digestion), canned are a great way to ensure you have a high-fiber, filling addition to meals. I love roasting chickpeas to add to salads instead of croutons, or adding black beans to a soup for a bit more protein and fiber!
  17. Premade lentils. Lentils are among the healthiest beans out there when it comes to being low-glycemic, mineral-rich, and versatile! You can use lentils instead of ground beef in many recipes (although, I personally prefer both!), add to stir fries, mix into salads, and more!
  18. Avocado oil spray. We go through a lot of this spray at my house, because its only ingredient is avocado oil (we prefer to avoid the propellants and preservatives in most sprays!). Why avocado oil?  This post will tell you more!
  19. Flax, hemp, and chia seeds. One of the simplest way to stabilize blood sugar and increase protein and fiber content of any meal is to sprinkle on flax, hemp, or chia seeds. They’re all rich in omega-3 fatty acids (the healthy kind!), adequate in protein, and packed with fiber.  I love flax seeds in smoothies, hemp seeds on salads or stir fries, and chia seeds in overnight chia pudding!  These are a great deal from Walmart!
  20. Munk Pack keto granola bars. One of the only granola bars I’ve found that truly doesn’t spike blood sugar! Most granola bars are jam packed with sugar and refined carbs, but Munk Pack is sweetened with allulose and monk fruit, which have minimal to no impact on blood sugar.  Most often, I’ll choose bars with higher protein, but if you’re looking for something chewy and sweet, this is a great option!
  21. Riega spice packs. I had never seen these Riega spice packs prior to checking them out at Walmart, and I was very impressed by the ingredients! Just like broths, most spice packs are filled with ingredients I’m not thrilled about.  Containing only sea salt, hatch green chili, garlic, onion, and black pepper, I’m thrilled about this option and will happily use it to season meats or soups in the future!
  22. Olive cups for snacking. Another portable, blood-sugar-friendly snack, olive cups are a go-to in my household! Fully of brain-healthy fats and super tasty, I love tossing a pack in my bag to avoid hitting the convenience store for a less healthy option.
  23. No sugar added nut butter. Santa Cruz Organics has long been a favorite, although it’s cheaper at Kroger. I was happy to find the Sam’s Choice brand of no sugar added almond butter at a very low price, though!  Ideally, our nut butters contain only nuts and salt – no palm oil, hydrogenated oil, or sugar of any form!
  24. NuRange cold brew coffee. A new-to-me option, I was thrilled to find (and buy!) this canned coffee for a tasty pick-me-up!  L-theanine is an amino acid found in tea that helps blunt the jitteriness some experience from caffeine, so I love that they’ve added it here.  Canned organic coffee is hard to come by, as well!
  25. Lesser Evil popcorn. Popcorn is not a blood sugar friendly option in general, but it sure is tasty!  And if you’re going to go for popcorn, one cooked in coconut oil like this one is the best you can do!  Plus, this variety is incredibly tasty!  I like to combine it with a handful of nuts for a more balanced and delicious munchy snack.
  26. Enjoy Life chocolate chips. Enjoy Life is an incredible brand if you have any dietary restrictions or allergies.  Containing no gluten, dairy, soy, or any other top allergens, it still tastes great.  I love a small handful of these dark chocolate chips to satisfy a sweet tooth.
  27. Frozen fish filets. For those leery of cooking fish at home, individual frozen filets are a great option – no cleaning, no smelly leftovers, and simple to prepare.  The wild Alaskan salmon and wild caught mahi-mahi are great options at Walmart!
  28. So Delicious no sugar added coconutmilk ice cream. To me, So Delicious no sugar added is one of the best blends of great taste and great health. It’s dairy free, contains healthy fat from the coconut milk, and is a denser texture than some of the popular “light” options.  I like the mint chocolate chip flavor best, but this one is tasty, too!
  29. Evol and Amy’s frozen meals. These are two of my favorite brands of frozen meals due to their clean ingredient lists. Walmart also has a Whole30 line in their Great Value brand, but I didn’t find it at this particular store.
  30. Frozen vegetables. We start with vegetables, and end with vegetables … I always keep several varieties of frozen vegetables on hand. I toss spinach and cauliflower into smoothies, and add mixed frozen vegetables to any meal that needs an extra fiber punch.  Walmart has so many options to choose from!


Now it’s your turn … Do you shop at Walmart?  If so, what are your favorite healthy items?  Anything I missed?


If you ever feel like you have to go to multiple grocery stores to be healthy,
I give you permission to be imperfect (and strategies to find what you need anywhere!) in this podcast episode.

E.92: Permission Granted: You do NOT have to go to 8 grocery stores a week to be healthy!

Click HERE to Listen!




  1. Mary Plugis

    This was very helpful. Showed more I can buy with my card.


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Megan Lyons Headshot

Hi! I'm Megan Lyons,

the voice behind The Lyons’ Share. I love all things health, wellness, and fitness-related, and I hope to share some of my passion with you. Thanks for stopping by!
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