25 Healthy Foods You Can Buy at Walmart

Big-box retailers such as Walmart have a lot of attraction for people who are want to reduce the amount of money spent on grocery shopping. These businesses typically provide customers with access to a huge selection of foods at extremely competitive costs.

Having said that, Walmart is frequently criticized for selling a significant quantity of items that have undergone an excessive amount of processing.

Although the company does sell these goods, it also carries a broad selection of other healthy, whole foods, most of which can be purchased in bulk at costs that are lower than the individual retail prices.

Here is a list of 25 foods that can be purchased at Walmart that are both wholesome and affordable.

1–4. Dried fruits

Let’s begin by taking a look at some of the dried fruits that are sold at Walmart. You can find these on the shelves.

When compared to fresh fruit, the shelf life of dried fruit is significantly longer. They are also an excellent source of nourishment due to the fact that the drying process concentrates the nutrients found in them (1).

However, the drying process also concentrates the sugars.

Despite the fact that the sugars that are often present in dried fruits are those that occur naturally, the calories can mount up very rapidly. When consuming dried fruit, it is important to pay attention to the portion amounts that you consume.

Raisins

One of the most well-liked types of dried fruit is grape-derived raisin. Grapes are the source of raisins.

Even while they are delicious when eaten on their own, they also make an outstanding complement to a wide variety of foods, such as rice pudding and certain salads.

A quick look at nutrition

There are a total of 43 grams of raisins in one tiny box.

Calories: 129
Protein: 1.5 grams
Carbs: 34 grams
There is less than 1 gram of fat.
Fiber: 2 grams
Potassium content equals 7% of the daily recommended intake (DV)

Prunes

Prunes, which are also known as dried plums, can be consumed on their own or incorporated into other foods such as jams, pastries, and cakes.

This dried fruit is a well-known cure for moderate constipation because it is high in fiber, which helps keep your bowels moving and prevents constipation from occurring.

By increasing stool size and frequency, a diet high in fiber helps to maintain regular bowel movements.

A quick look at nutrition

Just 5 prunes (40 grams) supply

Calories: 100
Carbs: 26 grams
Protein: 1 gram
There is less than 1 gram of fat.
Fiber: 3 grams
Potassium: six percent of the daily value

Apples

Apples make for a healthy snack, and when they are dried, they become even more convenient to take with you wherever you go.

In addition, dried apples are an excellent ingredient for trail mix.

A quick look at nutrition

There are 160 calories in one ounce (40 grams) of dried apples.

Calories: 120
Carbs: 29 grams
There is less than 1 gram of protein.
There is less than 1 gram of fat.
Fiber: 3 grams

Berries

Berries are a type of fruit that are high in antioxidants and make for a delicious snack. They do, however, have a propensity to go bad rather rapidly, so drying them helps them keep for a longer period of time.

Dried berries can be consumed on their own, or they can be combined with other foods such as oatmeal, yogurt, or baked products.

A quick look at nutrition

The dried combination of berries in about 1.5 ounces (40 grams) provides.

Calories: 140
Carbs: 34 grams
Protein: 1 gram
There is less than 1 gram of fat.
Fiber: 2 grams

5–6. Nuts

Nuts are a concentrated source of healthy fats, which serve multiple purposes in your body, including the provision of energy, the protection of your organs, the promotion of cell growth, and the enhancement of nutrient absorption. Nuts are a good source of protein as well.

Additionally, the fats found in nuts have been shown to lower the risk of cardiovascular disease and stroke by encouraging healthy artery function and cholesterol levels.

Consuming a wide variety of nuts and nut butters is, consequently, an excellent approach to improve one’s heart health.

When you go to Walmart to buy nuts or nut butters, pay close attention to the amount of added sodium, oils, and sugars. During the production of nuts and nut butters, these substances are frequently added.

When a person consumes an excessive amount of sodium, they run the risk of developing high blood pressure. On the other hand, adding sugars and oils can quickly raise the calorie content of a food, which may result in weight gain.

Choose unsalted or lightly salted nuts to avoid consuming an excessive amount of sodium, and check the label on any nut butter you buy to ensure that it does not contain any added sugar.

Nuts and nut butter made from almonds

Almonds can be consumed on their own, or they can be sliced up and used as an ingredient in granola, yogurt, cakes, cookies, and other baked items.

These almonds are ground into a paste to make almond butter, and a sweetener is typically included in the process. You can use it as a spread on toast, or you can incorporate it into your smoothies, porridge, or baked goods.

Although almonds can be quite expensive, purchasing them at Walmart in large quantities results in significant cost savings.

However, before making a purchase, it is important to check the amount of sugar that is contained in the product, as some variations contain a significant amount of additional sugar.

A quick look at nutrition

Even just one ounce (or 28 grams) of almonds contains

Calories: 164

Carbs: 6 grams
Protein: 6 grams
Fat: 14 grams
Fiber: 3.5 grams
Sodium: 1 mg
Calcium: six percent of the daily value
Magnesium makes up 18% of the daily value

In the meantime, two teaspoons worth of almond butter (32 grams) provides.

Calories: 196

Carbs: 6 grams
Protein: 7 grams
Fat: 17 grams
Fiber: 3 grams
Sodium: 227 mg
Calcium: 9 percent of the daily value
Magnesium: 21 percent of the daily value
Potassium: five percent of the daily value

A combination of peanuts and peanut butter

While peanuts are technically legumes, they’re typically consumed and served like nuts.

Peanuts are a wonderful source of healthful monounsaturated fats. When ground or converted into peanut butter, they are a versatile component for sauces, baked products, and stir-fries.

When shopping for peanuts, search for lightly salted or salt-free kinds to lower sodium consumption. You should also look for peanut butters advertised as “natural,” as they are usually low in sodium and added sugar.

A quick look at nutrition

Two tablespoons (32 grams) of unsalted peanuts gives

Calories: 170

Carbs: 4 grams
Protein: 8 grams
Fat: 15 grams
Fiber: 3 grams
Sodium: 6 mg
Magnesium: 12% of the DV

Just 2 tablespoons (32 grams) of natural peanut butter includes

Calories: 190

Carbs: 7 grams
Protein: 8 grams
Fat: 15 grams
Fiber: 3 grams
Sodium: 125 mg

7–9. Dry grains

Grains provide a convenient supply of carbs and make up a major ingredient of many cuisines eaten worldwide.

Oats

Oats are a staple in many people’s diets for good reason.

They include a good quantity of the soluble fiber beta glucan, which has been demonstrated to help decrease cholesterol and maintain healthy blood sugar levels

You can cook oats with water or your choice of milk and top them with additions like berries, almonds, or seeds. They also serve as a fantastic addition to several baked items.

A quick look at nutrition

Just 1.3 ounces (40 grams) of uncooked oats delivers

Calories: 150
Carbs: 27 grams
Protein: 5 grams
Fat: 3 grams
Fiber: 4 grams
Magnesium: 13% of the DV

Barley

Like oats, barley is a good source of beta glucan.

This grain is often offered pearled, which means the fibrous outer shell has been removed to make it more pleasant.

Barley is a terrific accompaniment to cold or warm salads and soups. When cooked, it can also be consumed on its own as a nutritious carb source.

A quick look at nutrition

One cup (170 grams) of boiled barley contains

Calories: 207

Carbs: 48 grams
Protein: 4 grams
There is less than 1 gram of fat.
Fiber: 6 grams
Phosphorus: seven percent of the daily value

Rice

Rice, because of its widespread availability and relatively low price, is considered a staple food in a lot of different civilizations all over the world.

It is available in a wide range of flavors and colors, such as white, brown, black, jasmine, and basmati. Because it is less processed than white rice, brown rice naturally has a little bit more fiber.

Rice is an excellent source of carbohydrates when consumed on its own, but it may also be included into dishes such as casseroles, paellas, and soups, as well as sweets such as rice pudding.

A quick look at nutrition

The nutritional profile of one cup (158 grams) of cooked white rice is as follows:

Calories: 204

Carbs: 44 grams
Protein: 4 grams
Fat: 0.5 grams
Fiber: 0.5 grams
Sodium: 387 mg

In the meantime, the nutritional breakdown of 1 cup (195 grams) of cooked brown rice is as follows:

Calories: 238

Carbs: 50 grams
Protein: 5 grams
Fat: 2 grams
Fiber: 3 grams
Sodium: 394 mg

10–12. Vegetables that have been frozen or canned.

Folate, potassium, calcium, magnesium, iron, and vitamins A, C, and K are just some of the key micronutrients that may be obtained from vegetables, which are necessary for the body to function properly (25Trusted Source).

In addition, the majority of vegetables have a relatively low calorie count and a high fiber content, both of which can help with weight loss by preventing you from feeling hungry between meals.

Because they do not go bad, vegetables in cans or freezer bags are convenient to stock up on. In addition, they are typically processed immediately after being harvested, which may indicate that they are fresher than some of the alternatives available in the produce section.

It is essential to carefully examine the nutrition label because the majority of canned veggies have salt that has been added to them.

Green beans

Green beans are a flexible vegetable that can be purchased frozen or canned, and they are simple to consume on their own or incorporate into casseroles.

They are also an excellent source of folic acid, vitamins A, C, and K, in addition to providing a high amount of fiber.

A quick look at nutrition

Only one third of a cup, or 81 grams, of green beans supplies

Calories: 23

Carbs: 6 grams
Protein: 1 gram
Fat: 0 grams
Fiber: 2 grams

Broccoli

Broccoli is a cruciferous vegetable that packs a powerful nutritional punch due to its high levels of fiber, potassium, and vitamins C and K.

While fresh broccoli can be quite pricey on occasion, frozen broccoli is quite affordable. Due to the vegetable’s delicate nature, canned broccoli is not very common.

This vibrantly green vegetable is delicious when prepared as a side dish for any of your meals.

A quick look at nutrition

The nutritional value of one cup (185 grams) of frozen broccoli is as follows:

Calories: 52

Carbs: 10 grams
Protein: 6 grams
Fat: 0 grams
Fiber: 5.5 grams

5% of the Daily Value for Calcium

Vitamin A: ten percent of the daily value
Vitamin C: 82 percent of the daily value
Potassium: six percent of the daily value

Asparagus

Similar to broccoli, asparagus is loaded with calcium as well as vitamins A and C.

After it has been thawed, you can prepare it as a simple side dish by boiling, roasting, sautéing, or grilling it, and then seasoning it with salt, pepper, olive oil, and a squeeze of lemon.

A quick look at nutrition

Only one cup, which is 180 grams, has the following:

Calories: 32

Carbs: 3.5 grams
Protein: 5 grams
Fat: 1 gram
Fiber: 3 grams

8% of the daily value for vitamin A

49% of the daily value for vitamin C

13–15. Beans stored in a can

Beans are an excellent source of fiber, protein, and a wide variety of other essential elements, such as folate, magnesium, and vitamin B6.

Canned beans are far more handy than dried beans because they come precooked and can be eaten directly from the can. Cooking dried beans takes a long time and requires soaking the beans first.

It’s possible that certain canned beans include an excessive amount of salt. When going shopping, it is in your best interest to choose foods with a low salt content.

Beanzas negras

Black beans are delicious when used in a variety of dishes, including cold salads, quesadillas, tacos, soups, and casseroles.

They are so versatile that you can even use them to make burgers and brownies.

A quick look at nutrition

A mere half cup (130 grams) of black beans from a can with a low salt content offers.

Calories: 120
Carbs: 21 grams
Protein: 8 grams
Fat: 1 gram
Fiber: 6 grams
Iron: 22 percent of the daily value
Sodium: 130 mg

Beans, red and kidney-shaped

Although they are most frequently utilized in dishes that are hot, such as chili, stews, and soups, red kidney beans can also be used in some cold salads.

They are available in both light and dark kinds, with the darker ones being more resistant to breaking down in stews and other foods that require longer periods of simmering.

A quick look at nutrition

Only one-half cup or 130 grams of canned red kidney beans that are low in sodium includes

Calories: 110
Carbs: 18 grams
Protein: 9 grams
Fat: 1 grams
Fiber: 7 grams

11% of the Daily Value for Iron

Sodium: 130 mg

Garbanzo beans

Chickpeas are another name for garbanzo beans, which are delicious in a variety of dishes, including cold salads, soups, and stews.

They are also the primary component in the Middle Eastern dip known as hummus, which is also made with tahini, lemon juice, and garlic.

A quick look at nutrition

One-half cup, or 130 grams, of chickpeas that have been canned provides.

Calories: 120
Carbs: 21 grams
Protein: 8 grams
Fat: 1 gram
Fiber: 6 grams

22% of the daily value for iron

Sodium: 130 mg

16–17. Fish in a can.

Protein can be found in plentiful supply in fish. Numerous kinds have high concentrations of omega-3 fatty acids, a form of beneficial fat that is good for the heart.

It is both handy and nutritious to eat fish that has been canned, but you should always read the label before purchasing it because some brands add significant levels of sodium.

Tuna

Tuna in a can is a wonderful source of protein that is already ready to eat. Easy tuna salad can be made by simply combining the tuna with some mayonnaise and chopped celery, or tuna burgers can be made by shaping the tuna into patties.

If you’re trying to cut back on the number of calories you consume each day, go for tuna that has been canned in water rather than oil.

A quick look at nutrition

The nutritional value of three ounces (85 grams) of canned white tuna is as follows:

Calories: 90

Carbs: 0 grams
Protein: 19 grams
Fat: 1 gram
Fiber: 0 grams

Iron: 2% of the daily value

Sodium: 280 mg

3% of the daily value for vitamin D

Salmon

Salmon is abundant in omega-3 fatty acids, which can assist in the regulation of cholesterol levels; nevertheless, its fat content is slightly higher than that of tuna.

Canned salmon is a fantastic ingredient for producing salmon patties, which can be prepared in a matter of minutes.

A quick look at nutrition

Only one serving of salmon, which is about 3 ounces (85 grams), contains

Calories: 117

Carbs: 0 grams
Protein: 20 grams
Fat: 4 grams
Fiber: 0 grams
Calcium: 242 mg

6% of the daily value for iron

Sodium: 350 mg

18–21. Eggs and dairy products

Cheese, cream, butter, and yogurt are all examples of dairy products, along with any other milk-based goods that come from mammals.

Although eggs are not technically a type of dairy, they are frequently categorized alongside dairy products in supermarkets for the sake of convenience.

Eggs and egg whites are both used.

Eggs and egg whites are a great and high-quality source of protein. Eggs are the best source of protein.

Eggs can be prepared in a variety of ways, including poaching, frying, scrambling, and boiling, depending on your preference. To improve the amount of protein in shakes and smoothies, egg whites can be included because they have been pasteurized and are therefore safe to consume.

A quick look at nutrition

One large egg (50 grams) boasts

Calories: 72

Carbohydrates: fewer than one gram
Protein: 6 grams
Fat: 5 grams
Fiber: 0 grams
Sodium: 65 mg
Phosphorus: seven percent of the daily value

There are 33 grams of egg white in a single egg.

Calories: 17

Carbohydrates: fewer than one gram
Protein: 4 grams
There is less than 1 gram of fat.
Fiber: 0 grams

Milk

Milk from cows is a fundamental component in numerous recipes from throughout the world.

Full-fat, reduced-fat, and low-fat milk options are available for purchase at Walmart, in addition to conventional and organic milk options.

Additionally, the company carries milks derived from plants, such as almond milk, coconut milk, soy milk, and oat milk.

A quick look at nutrition

Only one cup and a half (or 240 milliliters) of whole milk has

Calories: 150

Carbs: 12 grams
Protein: 8 grams
Fat: 8 grams
Fiber: 0 grams
Calcium: 24 percent of the daily value
Sodium: 95 mg
Phosphorus: twenty percent of the daily value
Potassium: 8 percent of the daily value

Reduced-fat cheese

A low-fat cheese selection, such as part-skim mozzarella or reduced-fat cheddar, is an excellent supplement to a diet that is focused on health and wellness.

Having said that, cheese can be rich in cholesterol and sodium, so it is recommended to consume it in moderation, especially if you are attempting to reduce weight or have high blood pressure.

The majority of low-fat cheeses are excellent sources of protein and calcium, both of which can contribute to the development of robust muscles and bones.

A quick look at nutrition

The nutritional value of one ounce (or 28 grams) of part-skim mozzarella is

Calories: 84

Carbs: 2 grams
Protein: 7 grams
Fat: 6 grams
Fiber: 0 grams
Calcium: 15 percent of the daily value
Sodium: 350 mg
Phosphorus: twelve percent of the daily value

Greek yogurt

Greek yogurt is regular yogurt that has been strained in order to remove some of the whey, which is the yogurt’s liquid component.

This results in a product that has a higher protein content, is creamier, and can be used either on its own as a delicious snack or as an easy ingredient to add to marinades or baked products.

It is advisable to study the ingredient list before purchasing because certain types already have sugar added.

A quick look at nutrition

One serving of low-fat Greek yogurt, which is a 6-ounce (or 170 gram) carton, has 124 calories.

Carbs: 7 grams
Protein: 17 grams
Fat: 3 grams
Fiber: 0 grams
Calcium: 15 percent of the daily value
Sodium: 58 mg
Phosphorus makes up 18% of the daily value

22–25. Meats and substitutes to meat that are frozen.

The majority of typical Walmart locations do not offer a full grocery store with a separate butcher shop, although some of the larger Walmart superstores do. In spite of this, they provide frozen meats, such as conventional and organic meats, in addition to precooked meats that only require re-heating after being stored.

Dishes made using precooked beef are an easy way for families who are pressed for time to get a good dose of protein in their diet.

Fish

Fish is an excellent source of protein and good fats, both of which contribute to the maintenance of a healthy muscular mass and a healthy cardiovascular system.

It is frequently offered for sale in pre-measured portions that are frozen at Walmart.

A quick look at nutrition

Frozen fish that is four ounces (113 grams) in weight and offers

Calories: 150

Carbs: 0 grams
Protein: 20 grams
Fat: 5 grams
Fiber: 0 grams
Sodium: 380 mg

Chicken

Chicken is an outstanding source of protein and may be prepared in an almost infinite number of different ways. Pick chicken breast if you want a leaner, lower calorie cut of chicken, and chicken thighs if you want a heartier, more flavorful piece of chicken.

Walmart also sells frozen chicken that has already been grilled, which makes it simple to take some chicken from the freezer and have a supper ready in a matter of minutes.

A quick look at nutrition

The nutritional value of one small chicken breast that has been grilled is 105 grams.

Calories: 185

Carbs: 0 grams
Protein: 31 grams
Fat: 6 grams
Fiber: 0 grams
Sodium: 371 mg
Phosphorus accounts for 19% of the daily value
Potassium: 8 percent of the daily value

Lean beef

Although there are cuts of beef that are high in saturated fat, which, in excess, is linked to an increased risk of heart attack and stroke, leaner cuts of beef can be an appropriate component of a diet that is designed to promote good health.

There are a few different frozen lean beef items that can be found at Walmart, including top round sirloin strips for stir-fry, burger patties, and ground beef that is 90% lean.

A quick look at nutrition

The nutritional breakdown of four ounces (112 grams) of ground beef that is 90% lean is as follows:

Calories: 200

Carbs: 0 grams
Protein: 23 grams
Fat: 11 grams
Fiber: 0 grams

Iron makes up 15% of the daily value.

Sodium: 75 mg

Burgers made from plants

Over the past few years, there has been a significant improvement in the flavor of plant-based meats.

Plant-based meats, such as veggie burgers, tofu crumbles, and “meat” balls, are typically produced from a combination of beans and peas, rice, soy, or other vegetable proteins, blended with spices for flavour. Examples of plant-based meats include veggie burgers.

At Walmart, you can look for them in the frozen or chilled food sections of the store. Keep an eye out for long lists of ingredients, as some of these items can include a significant amount of additives.

A quick look at nutrition

The nutrition information for one mini veggie burger (105 grams) is as follows:

Calories: 124

Carbs: 10 grams
Protein: 11 grams
Fat: 4.4 grams
Fiber: 3.4 grams
Sodium: 398 mg

11.5% of the daily value for phosphorus

Potassium: five percent of the daily value

Final Verdict

Although Walmart is known for selling processed goods, the retailer also carries a broad selection of wholesome whole foods, many of which are sold at reduced prices.

Reviewing nutrition labels is usually a good idea because certain products may include extra sugars, sodium, or preservatives that aren’t in accordance with the nutrition goals that you have set for yourself.

These are just a few of the numerous wholesome food options that can be found at Walmart.