The 29 Healthiest Snacks at Trader Joe's According to a Nutritionist in 2025

Figuring out which are the healthiest snacks at Trader Joe's can help health-conscious shoppers find foods that support their goals. With so many options at this popular store, it can be hard to know where to start.

Luckily, there's no shortage of excellent options. You'll find delicious dips, yummy fruit snacks and alternatives to chips and candy that offer more nutrients or staying power. To help you find the tastiest choices, we've rounded up 29 picks that rank among the healthiest snacks at Trader Joe's.

They don't skimp on flavor and bring something different to the table than fresh fruit and vegetables. From protein-packed bites to lower-calorie Trader Joe's snacks, these nutritionist-approved selections are great for anyone looking to snack smart and find satisfying options that align with a variety of health goals.

 Jump to Section

• The 29 Healthiest Trader Joe's Snacks
• How To Choose Healthy Trader Joe's Snacks
• How We Chose the Healthiest Snacks at Trader Joe’s

The 29 Healthiest Trader Joe's Snacks

1. Mediterranean-Style Hummus

Mediterranean-Style Hummus is a popular pick among the healthiest snacks at Trader Joe's. It's made from chickpeas, tahini, olive oil, garlic and lemon juice, which together provide a mix of protein, fiber and healthy fats that can support balanced eating.

This flavorful dip also supplies small amounts of nutrients like iron, potassium and vitamin B6. If you want a richer texture or a bit more healthy fat, you can drizzle it with Trader Joe's olive oil.

Do note that hummus can be high in sodium (this version has 120 milligrams per 2 tablespoons), so those watching their salt intake may want to consume it in moderation.

Mediterranean-Style Hummus Nutritional Info (per 2 tablespoons)

• Calories: 70
• Total Fat: 6 grams (8% DV)
• Saturated Fat: 0.5 grams (3% DV)
• Sodium: 120 milligrams (5% DV)
• Carbohydrates: 3 grams (1% DV)
• Dietary Fiber: <1 gram
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 2 grams

2. Organic Apple Banana Fruit Sauce Crushers

Organic Apple Banana Fruit Sauce Crushers are among the most popular and healthiest snacks at Trader Joe's for quick on-the-go bites. They're also a hit with kids and work well in lunchboxes. These smoothie-style pouches contain only organic, healthy fruits, including apple and banana purée.

This pick for the healthiest snacks at Trader Joe's is low in calories at just 70 per pouch and is also low in sodium and fat. Each pouch provides a small amount of fiber at 2 grams. They do contain 12 grams of sugar per pouch, though all of it comes naturally from fruit.

Try pairing a pouch with a source of protein or fat, such as nuts or cheese, to help keep blood sugar steadier and promote fullness. If you want a flavor twist, the Organic Apple Cinnamon Fruit Sauce Crushers offer a similar nutrition profile.

Organic Apple Banana Fruit Sauce Crushers Nutritional Info (per pouch)

• Calories: 70
• Total Fat: 0 grams 
• Saturated Fat: 0 grams 
• Sodium: 10 milligrams (<1% DV)
• Carbohydrates: 16 grams (6% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 12 grams
• Added Sugar: 0 grams
• Protein: 0 grams

3. Slightly Coated Dark Chocolate Almonds

Looking for a sweet treat? Trader Joe's Slightly Coated Dark Chocolate Almonds offer a balanced mix of crunchy nuts and a thin layer of dark chocolate. Almonds are among the healthiest nuts and provide healthy fats, fiber and protein.

According to the Cleveland Clinic, dark chocolate contains fiber and minerals like iron and magnesium. It also delivers flavanols, which may support heart health and mood, though the clinic notes that these potential benefits depend on cacao percentage and overall portions.

This pick is also one of the healthiest choices among the healthiest snacks at Trader Joe's, thanks to its low sodium content, with about 40 milligrams per 19 almonds. That may appeal to shoppers trying to limit their salt intake.

Still, moderation matters. This Trader Joe's snack contains added sugar from the chocolate coating and 13 grams of total fat per serving, including 2 grams of saturated fat. These values are typical for chocolate-covered nuts, but worth keeping in mind if you're watching added sugar or calorie intake.

Slightly Coated Dark Chocolate Almonds Nutritional Info (per 28-gram serving)

• Calories: 150
• Total Fat: 13 grams (17% DV)
• Saturated Fat: 2 grams (10% DV)
• Sodium: 40 milligrams (2% DV)
• Carbohydrates: 9 grams (3% DV)
• Dietary Fiber: 3 grams (11% DV)
• Total Sugar: 4 grams
• Added Sugar: 3 grams (6% DV)
• Protein: 5 grams

4. Organic Cold-Pressed Green Juice Beverage

Smoothies and juices can be among the healthiest snacks at Trader Joe's when they include a solid balance of vegetables and fruit instead of relying mostly on fruit, which can lead to higher natural sugar. One strong option is the Organic Cold-Pressed Green Juice Beverage.

This Trader Joe's healthy snack features a straightforward blend of fruit and vegetable juices, including grapefruit, celery, spinach and green chard, plus organic mint tea. There are no added sweeteners or extras.

Choosing juice instead of blended whole produce lowers fiber and can make natural sugars easier to absorb, so it may not be as filling as whole fruits or veggies. Even so, this green juice can work as a refreshing, healthy drink when you want something light, flavorful and nutrient-focused during your Trader Joe's run.

Organic Cold-Pressed Green Juice Beverage Nutritional Info (per 240 milliliter serving)

• Calories: 30
• Total Fat: 0 grams 
• Saturated Fat: 0 grams 
• Sodium: 65 milligrams (3% DV)
• Carbohydrates: 7 grams (3% DV)
• Dietary Fiber: 0 grams 
• Total Sugar: 4 grams
• Added Sugar: 0 grams 
• Protein: 1 gram

5. Corn and Chile Tomato-Less Salsa

This salsa is a saucy dip that earns its place among the healthiest snacks at Trader Joe's thanks to its mix of healthy vegetable ingredients. It offers a refreshing, slightly sweet and zesty alternative to traditional tomato-based salsa and is naturally low in calories and fat. A 2-tablespoon serving has just 40 calories and no fat.

If you're looking for the healthiest snacks at Trader Joe's with simple ingredient lists, this dip is a solid pick. It’s free from artificial preservatives and pairs well with superfoods like avocado, which can add healthy fats and make the snack more filling.

There are a few things to keep in mind nutritionally. The salsa contains a moderate amount of sodium at 110 milligrams per serving, so those watching salt intake may want to portion it out. Sugar is also one of the primary ingredients, with 7 grams of total sugar per serving, including 5 grams of added sugars.

If this item isn’t available on your next Trader Joe's run or you want more control over ingredients, making a homemade roasted chile corn salsa is an easy alternative.

Corn and Chile Tomato-Less Salsa Nutritional Info (per 2 tablespoons)

• Calories: 40
• Total Fat: 0 grams 
• Saturated Fat: 0 grams 
• Sodium: 110 milligrams (5% DV)
• Carbohydrates: 9 grams (3% DV)
• Dietary Fiber: 0 grams 
• Total Sugar: 7 grams
• Added Sugar: 5 grams (10% DV)
• Protein: 1 gram

6. Crunchy Pops

Crunchy Pops are another pick among the healthiest snacks at Trader Joe's for anyone who wants a light, crunchy option on the go or a swap for regular potato chips. While they aren’t the healthiest snack at Trader Joe's overall, the short ingredient list and cooking method — air-puffed, then baked rather than fried — make them a smarter choice when you’re trying to satisfy a chip craving.

Because they’re not fried, Crunchy Pops come in slightly lower in calories, fat and saturated fat than many traditional chips. In fact, they contain 0 grams of saturated fat per serving. Many chips also include added sugar, but this snack has 0 grams of total sugar.

They do have 260 milligrams of sodium per serving, which may matter for shoppers keeping an eye on sodium intake. A serving also provides 19 grams of carbohydrates, so they may not fit well into keto or other low-carb eating patterns. For most people, though, they can work as a decent, almost healthy chip alternative that delivers a savory crunch without the heaviness of fried snacks.

Crunchy Pops Nutritional Info (per 28-gram serving)

• Calories: 110
• Total Fat: 3.5 grams (4% DV)
• Saturated Fat: 0 grams 
• Sodium: 260 milligrams (11% DV)
• Carbohydrates: 19 grams (7% DV)
• Dietary Fiber: 0 grams 
• Total Sugar: 0 grams
• Added Sugar: 0 grams 
• Protein: 1 gram

7. Garlic and Onion Pistachios

Whether you enjoy them on their own or mix them into a savory trail mix, Garlic and Onion Pistachios are one of the healthiest snacks at Trader Joe's for anyone who wants a plant-based, higher protein option. These pistachios are seasoned with garlic and onion for a savory crunch and feature a simple ingredient list without artificial additives.

That makes them a strong pick among the healthiest snacks at Trader Joe's for shoppers who prefer minimally processed choices. From a nutrition standpoint, pistachios offer protein, healthy fats and fiber, which can help support satiety.

A serving of this snack provides about 6 grams of protein, 3 grams of fiber and 13 grams of fat, along with small amounts of minerals like iron and potassium. These nutrients contribute to a balanced snack, though the sodium content — 140 milligrams per serving — is worth noting if you're watching salt intake.

Garlic and Onion Pistachios Nutritional Info (per 30-gram serving)

• Calories: 170
• Total Fat: 13 grams (17% DV)
• Saturated Fat: 1.5 grams (8% DV)
• Sodium: 140 milligrams (6% DV)
• Carbohydrates: 9 grams (3% DV)
• Dietary Fiber: 3 grams (11% DV)
• Total Sugar: 2 grams
• Added Sugar: 0 grams 
• Protein: 6 grams

8. Shelled Edamame

Shelled Edamame are a standout choice among the healthiest snacks at Trader Joe's, especially for anyone seeking plant-based options. This ready-to-eat snack is lightly seasoned with sea salt, offering a fresh, simple and wholesome bite.

You can enjoy them straight from the container or dress them up with spices, chili flakes or a splash of soy sauce for more heat or umami. They also work well tossed into salads, grain bowls or stir fries.

Nutritionally, edamame delivers meaningful plant-based protein. One serving provides 9 grams, making this a great high-protein snack for vegetarians, vegans or anyone looking for a more filling option. The fiber content is another perk, with 6 grams per serving to support satiety.

This pick among the healthiest snacks at Trader Joe's is also free of saturated fat and contains no sugar. The sodium content is moderate at 160 milligrams per serving, so those watching their salt intake may want to be mindful of portions.

Shelled Edamame Nutritional Info (per 85-gram serving)

• Calories: 100
• Total Fat: 3 grams (4% DV)
• Saturated Fat: 0 grams 
• Sodium: 160 milligrams (7% DV)
• Carbohydrates: 10 grams (4% DV)
• Dietary Fiber: 6 grams (21% DV)
• Total Sugar: 0 grams
• Added Sugar: 0 grams 
• Protein: 9 grams

9. Pita Chips

If the Mediterranean-Style Hummus sounded appealing, you may also be interested in this healthy snack at Trader Joe's. TJ's pita chips are a crunchy, savory option that pairs well with almost any Trader Joe's dip, from the hummus mentioned above to salsa to the popular Almond Chipotle Dip.

While a serving has a moderate calorie count at 130 and 150 milligrams of sodium, this healthy snack at Trader Joe's has 0 grams of saturated fat. A serving of pita chips also provides 4 grams of protein, which is more than the 1 to 2 grams you typically see in snacks like many tortilla chips.

As with other items on this list of the healthiest snacks at Trader Joe's, these are not the most nutrient-dense choice on their own. Still, if you're craving something crunchy to enjoy with a more nutrient-rich Trader Joe's dip and you are not in the mood for more raw vegetables, pita chips can be a reasonable alternative when portioned mindfully.

Pita Chips Nutritional Info (per 28-gram serving)

• Calories: 130
• Total Fat: 3 grams (4% DV)
• Saturated Fat: 0 grams 
• Sodium: 150 milligrams (7% DV)
• Carbohydrates: 20 grams (4% DV)
• Dietary Fiber: 1 gram (2% DV)
• Total Sugar: <1 gram
• Added Sugar: 0 grams 
• Protein: 4 grams

10. Plain Whole Milk Greek Yogurt

Greek yogurt is a popular healthy snack that can be enjoyed on its own or with toppings like honey, fruit or nuts. While there are several healthy Greek yogurts to choose from, one of the healthiest snacks at Trader Joe's in this category is the Plain Whole Milk Greek Yogurt.

Made with just Grade A pasteurized milk and live active cultures, it is a simple, tangy option that works well at breakfast or as a snack. It is also considered a high-protein yogurt, with 13 grams of protein per 150-gram container.

The main drawback for some is the higher fat and saturated fat content, at 8 grams of total fat and 4.5 grams of saturated fat per container. For many people, though, whole milk yogurt can still fit into a balanced eating pattern, and the fat may help make this healthy snack more filling.

Plain Whole Milk Greek Yogurt Nutritional Info (per 150-gram container)

• Calories: 150
• Total Fat: 8 grams (10% DV)
• Saturated Fat: 4.5 grams (23% DV)
• Sodium: 60 milligrams (3% DV)
• Carbohydrates: 6 grams (2% DV)
• Dietary Fiber: 0 grams
• Total Sugar: 4 grams
• Added Sugar: 0 grams
• Protein: 13 grams

11. Super Seedy Cheese Snack Bites

A list of the healthiest snacks at Trader Joe's wouldn’t be complete without these crunchy, cheesy bites. Made with a mix of sunflower seeds, pumpkin seeds, puffed quinoa, sesame seeds and Parmesan cheese, they offer a blend of protein, healthy fats and minerals such as magnesium and zinc.

Each serving provides about 170 calories, 11 grams of fat and 12 grams of protein, giving you a snack that is more balanced and filling than many traditional crunchy options. The combination of seeds and cheese also makes these bites more nutrient-dense than many chip-style snacks.

The biggest consideration is the sodium level. At about 360 milligrams per serving, this pick for the healthiest snacks at Trader Joe's may not be ideal for anyone limiting salt. The saturated fat content is also on the higher side due to the Parmesan, though it fits within many eating patterns when portions are kept reasonable.

Super Seedy Cheese Snack Bites Nutritional Info (per 30-gram serving)

• Calories: 170
• Total Fat: 11 grams (14% DV)
• Saturated Fat: 6 grams (30% DV)
• Sodium: 360 milligrams (16% DV)
• Carbohydrates: 5 grams (2% DV)
• Dietary Fiber: 0.5 grams (2% DV)
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 12 grams

12. Peanut Butter Filled Pretzel Nuggets

Peanut Butter Filled Pretzel Nuggets are a longtime favorite and remain one of the most popular choices among the healthiest snacks at Trader Joe's for both kids and adults. Made with straightforward ingredients like enriched wheat flour, peanut butter and salt, they offer a satisfying mix of carbs, protein and fat.

Each 30-gram serving provides about 150 calories, 5 grams of protein and 1 gram of fiber, giving this snack a bit more staying power than many standard pretzels. The peanut butter contributes some healthy fats, though the overall fat content is moderate at 7 grams per serving.

One thing to watch is the sodium. At around 240 milligrams per 10 nuggets, the salt level can add up quickly if you snack past one serving.

The 17 grams of carbohydrates per serving also mean this won’t be the best fit for low-carb eating patterns. Trader Joe's also offers an almond butter-filled version with similar nutrition for those who prefer a different flavor.

Peanut Butter Filled Pretzel Nuggets Nutritional Info (per 30-gram serving)

• Calories: 150
• Total Fat: 7 grams (9% DV)
• Saturated Fat: 1 gram (5% DV)
• Sodium: 240 milligrams (10% DV)
• Carbohydrates: 17 grams (6% DV)
• Dietary Fiber: 1 gram (4% DV)
• Total Sugar: 2 grams
• Added Sugar: 2 grams (4% DV)
• Protein: 5 grams

13. Buffalo Chicken Dip

This dip is made with shredded chicken, cream cheese, healthy Greek yogurt and zesty Buffalo sauce. The combo provides some protein and a lower-calorie, lower-fat option compared with many traditional creamy dips that rely more heavily on cream cheese or mayo.

One 2-tablespoon serving has 60 calories, 4.5 grams of fat and 3 grams of protein. Pair it with raw vegetables for a more nutrient-dense option, or enjoy it with tortilla chips, pretzel chips or pita bread for a satisfying snack.

This healthy snack at Trader Joe's can also work as a lighter-style dip choice for parties or game day spreads, especially alongside other picks from the healthiest snacks at Trader Joe's. Just keep an eye on portions if you are watching saturated fat or sodium, since a serving contains 2.5 grams of saturated fat and 220 milligrams of sodium.

Buffalo Chicken Dip Nutritional Info (per 2 tablespoons)

• Calories: 60
• Total Fat: 4.5 grams (6% DV)
• Saturated Fat: 2.5 grams (13% DV)
• Sodium: 220 milligrams (10% DV)
• Carbohydrates: 2 grams (1% DV)
• Dietary Fiber: 0 grams
• Total Sugar: <1 gram
• Added Sugar: 0 grams
• Protein: 3 grams

14. Thai Lime and Chili Cashews

Thai Lime and Chili Cashews are a flavorful pick and one of the healthiest snacks at Trader Joe's for anyone who wants something portable for hikes, travel or a desk drawer. Made with roasted cashews, lime juice, chile powder and a touch of sea salt, they offer a mix of healthy fats and plant-based protein.

A 30-gram serving provides about 180 calories, 14 grams of fat and 6 grams of protein. Like most seasoned nuts, these cashews are nutrient-dense and satisfying, but they’re best enjoyed in measured portions since calories and fat add up quickly.

Thai Lime and Chili Cashews Nutritional Info (per 30-gram serving)

• Calories: 180
• Total Fat: 14 grams (18% DV)
• Saturated Fat: 2.5 grams (13% DV)
• Sodium: 65 milligrams (3% DV)
• Carbohydrates: 9 grams (3% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 2 grams
• Added Sugar: 0 grams
• Protein: 6 grams

15. Crunchy Chili Onion Hummus

If you love hummus, another of the healthiest snacks at Trader Joe's you may not want to miss is the Crunchy Chili Onion Hummus. This variation combines classic chickpeas, oil and tahini with a zesty chili topping and sweet, crispy onions for a unique and satisfying Trader Joe's dip.

Nutritionally, it is relatively low in calories at 80 per 2-tablespoon serving and provides a moderate amount of fat, including some healthy fats from tahini. The fiber and protein are modest at 1 gram and 2 grams per serving, so pairing it with veggies or a source of whole grains can help make the snack more filling.

One serving has 115 milligrams of sodium, which is a moderate amount to keep in mind if you are watching your salt intake. Enjoy it with raw vegetables or healthy bread such as whole wheat pita for a more balanced option that adds extra fiber and nutrients.

Crunchy Chili Onion Hummus Nutritional Info (per 2 tablespoons)

• Calories: 80
• Total Fat: 4.5 grams (6% DV)
• Saturated Fat: 0.5 grams (3% DV)
• Sodium: 115 milligrams (5% DV)
• Carbohydrates: 4 grams (1% DV)
• Dietary Fiber: 1 gram (4% DV)
• Total Sugar: <1 gram
• Added Sugar: 0 grams
• Protein: 2 grams

16. Freeze-Dried Raspberries

If you’re on the hunt for the healthiest snacks at Trader Joe's that contain only one or two ingredients, Freeze-Dried Raspberries are an excellent choice. The freeze-drying process preserves the fruit's natural flavor, color and many of its nutrients without adding sugar or preservatives.

This sweet pick for the healthiest snacks at Trader Joe's is naturally rich in antioxidants and provides vitamins C and K along with dietary fiber. The texture makes them easy to enjoy on their own, and they add a bright burst of flavor when mixed into yogurt, healthy granola or oatmeal.

They’re also a great pantry staple if you’ve been thinking about how to start eating healthy, since they offer concentrated fruit flavor in a lightweight, shelf-stable form that’s easy to sprinkle onto both snacks and meals.

Freeze-Dried Raspberries Nutritional Info (per 34-gram bag)

• Calories: 120
• Total Fat: 1.5 grams (2% DV)
• Saturated Fat: 0 grams 
• Sodium: 0 milligrams 
• Carbohydrates: 28 grams (10% DV)
• Dietary Fiber: 15 grams (54% DV)
• Total Sugar: 10 grams
• Added Sugar: 0 grams
• Protein: 3 grams

17. Gone Berry Crazy!

Gone Berry Crazy! is another of the healthiest snacks at Trader Joe's for anyone who prefers sweeter options. Made with frozen strawberries coated in dark chocolate, it offers a fun alternative to traditional healthy candy. This snack stands out as a lighter choice compared with many Trader Joe's desserts, which often run higher in sugar, fat and calories.

It’s still important to be mindful of portions, since the dark chocolate adds sweetness and contributes added sugar. One 38-gram serving (about six pieces) contains 12 grams of total sugar, including 5 grams of added sugar, along with a relatively small amount of protein and other nutrients.

Even so, if you're looking for the healthiest snacks at Trader Joe's to swap in for more processed or heavily sweetened candy, this Trader Joe's frozen food treat can be a middle ground. There's also a banana version, Gone Bananas!, if you want a different fruit flavor.

Gone Berry Crazy! Nutritional Info (per 38-gram serving)

• Calories: 100
• Total Fat: 3.5 grams (4% DV)
• Saturated Fat: 2.5 grams (13% DV)
• Sodium: 20 milligrams (1% DV)
• Carbohydrates: 15 grams (5% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 12 grams
• Added Sugar: 5 grams (10% DV)
• Protein: <1 gram

18. Organic Unsweetened Dried Mango

Organic Unsweetened Dried Mango is one of the healthiest snacks at Trader Joe's for anyone who wants a simple, fruit-forward option. With only one ingredient — organic mango — it offers natural sweetness without added sugar and stands out as one of the healthiest fruit snacks you can keep in the pantry after fresh fruit.

This snack provides vitamins A and C along with small amounts of fiber, all of which come naturally from the mango. The chewy texture and concentrated flavor make it a satisfying alternative to candy or other sugary treats.

It’s worth noting that dried fruit is more calorie-dense than fresh fruit because the water is removed, which concentrates natural sugars. A 40-gram serving has about 130 calories and 26 grams of natural sugar, so portion control is important if you want to keep overall sugar intake in check.

Organic Unsweetened Dried Mango Nutritional Info (per 40-gram serving)

• Calories: 130
• Total Fat: 0 grams 
• Saturated Fat: 0 grams 
• Sodium: 0 milligrams 
• Carbohydrates: 31 grams (11% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 26 grams
• Added Sugar: 0 grams 
• Protein: <1 gram

19. Organic Baked Tofu Teriyaki Flavor

A popular choice among the healthiest snacks at Trader Joe's for vegans, this baked tofu comes pre-seasoned with a savory teriyaki glaze and a firm, satisfying texture. You can enjoy it chopped as a quick protein-rich bite or add it to all the recipes you love, including salads, soups and noodle dishes.

As one of the plant-based healthiest snacks at Trader Joe's, it delivers meaningful nutrition. A serving has 190 calories, 15 grams of protein and 1 gram of saturated fat, plus notable amounts of calcium and iron. This makes it a convenient option for anyone looking to increase plant-based protein intake without much prep.

There are a few things to keep in mind. The teriyaki glaze does contain added sugars, and the sodium content is on the higher side at around 23 percent of the daily value per serving.

For a lower-sodium and no-sugar-added option, you can pick up plain tofu at Trader Joe's and make crispy baked tofu or easy air fryer tofu at home. There is also a Sriracha Flavored Baked Tofu version of this Trader Joe's vegan staple, with a similar nutrition profile but a spicier flavor.

Organic Baked Tofu Teriyaki Flavor Nutritional Info (per 99-gram serving)

• Calories: 190
• Total Fat: 8 grams (10% DV)
• Saturated Fat: 1 gram (5% DV)
• Sodium: 530 milligrams (23% DV)
• Carbohydrates: 15 grams (5% DV)
• Dietary Fiber: 3 grams (11% DV)
• Total Sugar: 2 grams
• Added Sugar: 2 grams (4% DV)
• Protein: 15 grams

20. Strawberry Overnight Oats

Strawberry Overnight Oats are a convenient and nutritious choice among the healthiest snacks at Trader Joe's. This ready-to-eat cup blends rolled oats with strawberry purée and coconut milk, creating a creamy mix with fiber, healthy fats and a lightly sweet flavor. It works as a quick breakfast or mid-day bite for adults and also makes an easy, healthy snack for kids.

With 230 calories per container and no added sugar, it offers a balanced option for starting the day or tiding you over between meals. Each cup also provides 6 grams of protein, and because it’s made with gluten-free oats, it is a solid pick for those seeking Trader Joe's gluten-free snacks.

Trader Joe’s also carries Apple Overnight Oats and Peanut Butter Overnight Oats with similar nutritional profiles if you want more variety. The saturated fat content comes mostly from coconut milk, so those watching saturated fat may want to keep portions in mind, but overall, this snack can fit well into many eating patterns.

Strawberry Overnight Oats Nutritional Info (per 1 container)

• Calories: 230
• Total Fat: 7 grams (9% DV)
• Saturated Fat: 4.5 grams (23% DV)
• Sodium: 120 milligrams (5% DV)
• Carbohydrates: 36 grams (13% DV)
• Dietary Fiber: 5 grams (18% DV)
• Total Sugar: 8 grams
• Added Sugar: 0 grams 
• Protein: 6 grams

21. Chewy Chocolate and Peanut Butter Protein Bars

We'll start by saying these are not the healthiest protein bars available, but they do earn a place among the healthiest snacks at Trader Joe's when you need something quick with a bit of protein and staying power. They’re also crowd pleasers in the taste department, which isn’t true for every protein bar on the market.

These on-the-go bars feature the classic chocolate and peanut butter combo in a soft, cereal bar-style texture. Each bar provides 10 grams of protein and just under 200 calories, plus 4 grams of fiber to help make the snack a little more filling. The main drawbacks are the 7 grams of added sugar, 2.5 grams of saturated fat and 180 milligrams of sodium per bar.

If you're searching for low sugar, low fat or low sodium options, these won’t be the best fit. But if you want something convenient with a meaningful amount of protein and a flavor profile that feels like a treat, these bars can absolutely fill that role among the healthiest protein bars at Trader Joe's.

Chewy Chocolate and Peanut Butter Protein Bars Nutritional Info (per 40-gram bar)

• Calories: 190
• Total Fat: 11 grams (14% DV)
• Saturated Fat: 2.5 grams (13% DV)
• Sodium: 180 milligrams (12% DV)
• Carbohydrates: 15 grams (5% DV)
• Dietary Fiber: 4 grams (14% DV)
• Total Sugar: 8 grams
• Added Sugar: 7 grams (14% DV)
• Protein: 10 grams

22. Quinoa and Black Bean Infused Tortilla Chips

If you’re looking for the healthiest snacks at Trader Joe's because you want something lighter than standard chips, Quinoa and Black Bean Infused Tortilla Chips are a solid option to consider. These healthy chips are made with a blend of corn, quinoa and black beans, which adds a bit of extra protein and fiber compared with many plain tortilla chips.

Each 28-gram serving has about 140 calories, 2 grams of protein and 3 grams of fiber, along with small amounts of minerals like iron and magnesium from the quinoa and beans. They are still a salty snack, though, made with oil and salt like most chips.

On the plus side, the sodium is relatively low at 40 milligrams per serving, or about 2 percent of the daily value, which is less than many conventional chips. As with other snack foods, they can fit into a balanced eating pattern when portioned mindfully and paired with more nutrient-dense options like salsa, guacamole or bean dip.

Quinoa and Black Bean Infused Tortilla Chips Nutritional Info (per 28-gram serving)

• Calories: 140
• Total Fat: 7 grams (9% DV)
• Saturated Fat: 0.5 grams (3% DV)
• Sodium: 40 milligrams (2% DV)
• Carbohydrates: 18 grams (7% DV)
• Dietary Fiber: 3 grams (11% DV)
• Total Sugar: 0 grams
• Added Sugar: 0 grams 
• Protein: 2 grams

23. Piquant Popcorn

Piquant Popcorn stands out as one of the most flavorful options among the healthiest snacks at Trader Joe's. Made from non-GMO popcorn and seasoned with natural ingredients like nutritional yeast, it offers a savory, cheesy flavor without relying on artificial additives. This makes it a lighter pick compared with many other flavored popcorns that use dairy powders or heavier oils.

Each serving of this healthy snack at Trader Joe's typically has about 120 to 140 calories, along with 5 to 7 grams of fat and 2 to 4 grams of protein, depending on how full the bag is. The popcorn also provides 3 grams of fiber per serving, which can help make it more satisfying than some other crunchy snacks.

There is added salt, but the sodium level remains moderate at 130 milligrams per serving, or about 6 percent of the daily value. For shoppers wanting something savory that still leans lighter, this popcorn can be a balanced choice when eaten in reasonable portions.

Piquant Popcorn Nutritional Info (per 28-gram serving)

• Calories: 140
• Total Fat: 7 grams (9% DV)
• Saturated Fat: 0.5 grams (3% DV)
• Sodium: 130 milligrams (6% DV)
• Carbohydrates: 15 grams (5% DV)
• Dietary Fiber: 3 grams (11% DV)
• Total Sugar: 0 grams
• Added Sugar: 0 grams 
• Protein: 4 grams

24. Jicama Wraps

Made from thinly sliced jicama, a root vegetable known for its crisp texture and mild flavor, these wraps are one of the more unique picks among the healthiest snacks at Trader Joe's. Jicama provides dietary fiber along with vitamin C and potassium, which contribute to digestive health and support overall wellness.

With just 15 calories per two wraps and no sodium, they fit easily into many eating patterns and offer a low-calorie base for snack wraps or light lunches. You can fill them with hummus, veggies, deli meat or grilled fish, or swap them in for corn tortillas when making tacos for a refreshing twist.

Jicama Wraps Nutritional Info (per 2 wraps)

• Calories: 15
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Sodium: 0 milligrams
• Carbohydrates: 3 grams (1% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 0.5 grams
• Added Sugar: 0 grams 
• Protein: 0 grams

25. Spicy Mango Habanero Guacamole

Another delicious dip on this list of the healthiest snacks at Trader Joe's, Spicy Mango Habanero Guacamole is a great choice for those looking for light and fresh options. The blend of sweet mango and spicy habanero is well-balanced and pairs well with tortilla chips, such as homemade air fryer tortilla chips, or fresh vegetable sticks.

The ingredients list for this healthy snack at Trader Joe's is also quite minimal, featuring many of the same ingredients you would use to make guacamole at home, like fresh avocado, jalapeños, cilantro and sea salt, plus mango for sweetness. Thanks to the avocado, it provides some heart-healthy unsaturated fats in a relatively low-calorie package, with 35 calories per 2-tablespoon serving.

The main nutritional drawback is the 120 milligrams of sodium per serving. If that is a concern, try enjoying the dip with unsalted foods instead of salted or flavored tortilla chips to help keep your overall sodium intake in check.

Spicy Mango Habanero Guacamole Nutritional Info (per 2 tablespoons)

• Calories: 35
• Total Fat: 2.5 grams (3% DV)
• Saturated Fat: 0 grams 
• Sodium: 120 milligrams (5% DV)
• Carbohydrates: 3 grams (1% DV)
• Dietary Fiber: 1 gram (4% DV)
• Total Sugar: 1 gram
• Added Sugar: 0 grams
• Protein: 0 grams

26. Quinoa Stuffed Dolmas

Quinoa Stuffed Dolmas are another Mediterranean-inspired pick among the healthiest snacks at Trader Joe's. These grape leaves are filled with a mixture of quinoa and vegetables, creating a plant-based snack with some fiber and a modest amount of protein.

The quinoa adds essential amino acids, and the grape leaves contribute small amounts of antioxidants and vitamins. At about 40 calories per dolma, they are relatively low in calories, which can make them a light and flavorful option.

The main drawback is the sodium. Three dolmas contain about 440 milligrams, or 19 percent of the daily value, which may make this less appealing if you're watching salt intake. Enjoying them with lower-sodium foods can help balance things out.

Quinoa Stuffed Dolmas Nutritional Info (per three dolmas)

• Calories: 120
• Total Fat: 7 grams (9% DV)
• Saturated Fat: 1 gram (5% DV)
• Sodium: 440 milligrams (19% DV)
• Carbohydrates: 12 grams (4% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 1 gram
• Added Sugar: 0 grams
• Protein: 2 grams

27. Organic Thick and Chunky Salsa

Another salsa earning a place among the healthiest snacks at Trader Joe's, Organic Thick and Chunky Salsa features a simple blend of organic tomatoes, onions, jalapeños and spices. The short ingredient list and absence of added sugar or artificial preservatives make it a cleaner option than many conventional jarred salsas.

With only 10 calories per 2-tablespoon serving, it is a very low-calorie pick that works well with vegetables, whole-grain crackers or tortilla chips. It also provides small amounts of fiber from the vegetables, though the serving size keeps that number modest.

This salsa is fat-free and low in carbohydrates, and the sodium level is moderate at 135 milligrams per serving. For most people, it can be an easy and flavorful way to add more vegetables to snacks or meals without adding many calories.

Organic Thick and Chunky Salsa Nutritional Info (per 2 tablespoons)

• Calories: 10
• Total Fat: 0 grams
• Saturated Fat: 0 grams 
• Sodium: 135 milligrams (6% DV)
• Carbohydrates: 2 grams (1% DV)
• Dietary Fiber: <1 gram 
• Total Sugar: 1 gram
• Added Sugar: 0 grams
• Protein: 0 grams

28. Simply Amazing Soft Dried Apricots

Simply Amazing Soft Dried Apricots could easily earn a place among the healthiest snacks at Trader Joe's thanks to their simple, fruit-forward ingredient list and solid nutritional benefits. This healthy snack at Trader Joe's contains just apricots, water and a small amount of sulfur dioxide, which is commonly used to help maintain color and freshness.

These soft dried apricots naturally provide dietary fiber, potassium and vitamins A and C, making them a nutritious option for both kids and adults. Because they contain only naturally occurring fruit sugars and no added sugar, they can be a satisfying alternative to more processed candy.

They’re also one of the most popular and healthiest kids’ snacks from Trader Joe's, making them a great addition to lunchboxes or snack packs. As with other dried fruit, the natural sugars are concentrated, so mindful portions can help keep overall sugar intake balanced.

Simply Amazing Soft Dried Apricots Nutritional Info (per 40-gram serving)

• Calories: 90
• Total Fat: 0 grams
• Saturated Fat: 0 grams 
• Sodium: 0 milligrams 
• Carbohydrates: 22 grams (8% DV)
• Dietary Fiber: 3 grams (11% DV)
• Total Sugar: 21 grams
• Added Sugar: 0 grams 
• Protein: 1 gram

29. Vegan Poke

Vegan Poke is a plant-based alternative to traditional poke toppings and earns a spot among the healthiest snacks at Trader Joe's for shoppers who want something savory and veggie-forward. You can spoon it over rice and vegetables for a full poke-style bowl, enjoy it on its own, or serve it as a dip-like snack with chips.

It also works as a flavorful topping for tacos or tostadas. This healthy snack at Trader Joe's is built on marinated beets and includes other ingredients like cucumbers, edamame and seaweed, all tossed in a savory sauce.

The beets and vegetables contribute some fiber and micronutrients, while the edamame adds a small amount of plant-based protein. Each 1/2-cup serving has about 100 calories and a moderate amount of fat, which can make it a lighter option compared with many creamy or fried snacks.

That said, it only offers a few grams of protein and fiber, so it is not the most nutrient-dense choice if you want a very filling snack on its own. The sodium content is also on the higher side at about 270 milligrams per half cup, which is worth noting, especially if you snack on it outside the context of a full meal.

Vegan Poke Nutritional Info (per 110-gram serving)

• Calories: 100
• Total Fat: 6 grams (8% DV)
• Saturated Fat: 1 gram (5% DV)
• Sodium: 270 milligrams (12% DV)
• Carbohydrates: 8 grams (3% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 6 grams
• Added Sugar: 0 grams
• Protein: 2 grams

How To Choose Healthy Trader Joe's Snacks

When looking for the healthiest snacks at Trader Joe's, start by checking the nutrition label. Consider the calorie content per serving if you're trying to manage weight or avoid overeating, and take note of the sodium percentage to see how much of your daily intake the snack provides.

It also helps to look for snacks that offer a balanced mix of macronutrients. Options with meaningful amounts of protein, healthy fats or complex carbohydrates tend to be more satisfying. High-fiber snacks are another strong pick among the healthiest snacks at Trader Joe's since fiber supports digestion and helps keep you full longer.

Snacks made with simple, recognizable ingredients can also be a good indicator of a more wholesome choice. By reading labels and keeping an eye on these nutritional factors, you can easily find the healthiest snacks at Trader Joe's that align with your eating habits and health goals.

How We Chose the Healthiest Snacks at Trader Joe’s

The team at Cozymeal has extensive experience in the food industry, including putting together in-depth product buying guides and nutrition-focused content. We aim to provide accurate, well-researched and detailed information to our readers.

For this guide to the healthiest snacks at Trader Joe’s, we combined that experience with a structured research process to sort through the many products available at TJ’s. We reviewed ingredient lists and nutrition labels, paying special attention to factors like added sugars, sodium, fiber, protein and overall calorie density.

Our editorial team also drew on their own experience shopping for healthy products at Trader Joe’s. In addition, we worked with a registered nutritionist to help ensure each product on this list can fit into a balanced diet when enjoyed in appropriate portions. 

We additionally ensure each recommended product meets the following set of criteria.

Our guide to the healthiest snacks at Trader Joe’s: 

• Includes only snacks that can reasonably fit within current USDA Dietary Guidelines when eaten in typical serving sizes as part of an overall balanced diet.
• Offers choices for a variety of tastes, including sweet and savory snacks with plain, fruity and spicy flavor profiles, among others.
• Caters to various diets, such as vegan, vegetarian and gluten-free, to provide options for different needs and preferences.
• Features products that can support a range of health goals, including higher protein, higher fiber or lower calorie choices compared with many traditional snack foods, while clearly noting when added sugars, sodium or saturated fat warrant more mindful portions.

Finding the healthiest snacks at Trader Joe's doesn’t need to be challenging, and there are plenty of sweet and savory options that can fit into many eating patterns.

If you don’t feel like snacking on fresh fruits or vegetables, this list of healthy snacks at Trader Joe’s offers alternatives that still provide some nutrients and can fit into a balanced diet when enjoyed in reasonable portions.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.