15 Healthy Foods to Buy at Kroger, According to a Dietitian

Kroger, one of America’s leading grocery chains, boasts a vast network of stores spanning the entire United States. Within its well-stocked shelves, you’ll discover a plethora of products, including Kroger’s own branded grocery items, such as Kroger Brand and Simple Truth. While not every product on Kroger’s shelves is a paragon of nutrition, this supermarket giant provides a diverse array of healthy and affordable options to suit every budget. In fact, many of Kroger’s products are SNAP EBT-eligible, meaning that individuals enrolled in the Supplemental Nutrition Assistance Program (SNAP) can use their electronic benefits to purchase nourishing Kroger-brand food items.

As a registered dietitian, I’ve compiled a list of 15 top-notch choices for healthy foods you can readily find at Kroger. These selections encompass a range of nutritional benefits, from fruits and vegetables brimming with essential vitamins and minerals to pantry staples that promote heart health and overall well-being.

1. Simple Truth Organic Frozen Dark Sweet Cherries

Cherries, with their natural sweetness, are not only a delightful addition to your diet but also a powerhouse of essential nutrients. They are rich in vitamin C, B vitamins, manganese, copper, magnesium, and vitamin K. Cherries also contain polyphenols and carotenoid plant compounds, renowned for their anti-inflammatory and antioxidant properties.

Research suggests that incorporating cherries into your diet regularly may reduce the risk of common health conditions, including heart disease, certain cancers, and diabetes. These delectable Simple Truth Organic Frozen Sweet Cherries make an excellent addition to smoothies, oatmeal, baked goods, and chia pudding, imparting natural sweetness without the need for added sugar.

2. Kroger Brand Peeled Garlic

Garlic has long been associated with a myriad of health benefits, including promoting heart health and reducing the risk of atherosclerosis, the buildup of plaque in arteries.

A study in 2021 involving 4,329 adults revealed that those who consumed raw garlic one to three times a week had lower carotid intima-media thickness (cIMT), an early marker of atherosclerosis, compared to those who consumed garlic less frequently. Peeling whole garlic bulbs can be a cumbersome task, but Kroger simplifies it by offering pre-peeled garlic. This convenient option allows you to effortlessly chop and add garlic to your favorite dishes, enhancing their nutritional value and supporting heart health.

3. Simple Truth Organic Baby Arugula

Arugula, a peppery and flavorful leafy green, is a nutritional powerhouse. It’s packed with essential vitamins and minerals, including vitamin K, folate, and manganese. Additionally, arugula is rich in flavanol antioxidants such as quercetin, kaempferol, and isorhamnetin glycoside, as well as sulfur compounds known as glucosinolates (GSLs), which are converted into isothiocyanates (ITCs).

Diets abundant in ITC-containing vegetables have been linked to a reduced risk of various diseases, including certain cancers and heart disease. Arugula’s versatility allows you to incorporate it into salads, stir-fries, grain dishes, pastas, and egg dishes. Kroger offers organic arugula in a generously sized container, perfect for sharing with friends and family.

4. Kroger Brand Navel Oranges

Navel oranges are not only delicious but also one of the healthiest and most convenient fruits to keep in your kitchen. They are a concentrated source of vitamins and minerals, including folate, potassium, calcium, and vitamin C. Just one orange provides an impressive 92% of the Daily Value (DV) for vitamin C.

Vitamin C acts as a potent antioxidant, essential for immune function and collagen synthesis. Navel oranges have a long shelf life in the refrigerator, making it feasible to buy them in bulk from Kroger, ensuring you always have a nutritious snack option readily available.

5. Kroger Sliced Baby Bella Mushrooms

For those seeking convenience without compromising on nutrition, pre-sliced vegetables and fruits are a time-saving solution. Kroger’s Sliced Baby Bella Mushrooms can be effortlessly added to dishes like rice pilaf, pasta, and soup to boost their nutritional content.

Portabella mushrooms, in particular, are low in carbs and calories but high in essential nutrients such as B vitamins, selenium, fiber, and potassium. They also contain anti-inflammatory plant compounds like phenolic compounds, polysaccharides, and terpenoids, all contributing to their health-promoting properties.

6. Simple Truth Roasted & Salted No Shell Pistachios

If you’re a fan of savory snacks, Kroger’s Simple Truth Roasted & Salted No Shell Pistachios should be on your grocery list. These pistachios are a simple yet nutritious choice, containing only two ingredients: pistachios and salt. They make for a filling and nutritious snack that can be enjoyed on its own or added to salads, grain bowls, and even desserts for an extra crunch.

Pistachios are an excellent source of plant-based protein, fiber, and healthy fats, while also providing various vitamins and minerals. Notably, pistachios have been found to have a profound impact on blood pressure regulation, with a 2015 review showing that they had the strongest effect on reducing both systolic and diastolic blood pressure levels compared to other nuts.

7. Kroger Natural Creamy Peanut Butter

Peanut butter is a beloved snack for both kids and adults due to its creamy texture and satisfying flavor. It’s rich in essential nutrients like protein and healthy fats. Furthermore, it can be incorporated into a wide range of dishes, from smoothies to oatmeal, making them more filling and nutritious.

However, many commercial peanut butter products contain added sugars and oils to enhance taste and spreadability. At Kroger, you can find a healthier alternative in Kroger Natural Creamy Peanut Butter, which contains only peanuts and salt, providing a nutritious choice for your snacking needs.

8. Simple Truth Organic Hass Avocados

Avocados are nutritional powerhouses, loaded with fiber, magnesium, B6, vitamin C, vitamin E, folate, and potassium. Potassium intake is notably low among most Americans, with studies showing that less than 3% meet the daily recommendations. This deficiency can have adverse effects on overall health, contributing to conditions like heart disease, high blood pressure, and stroke.

A single 201-gram avocado provides a whopping 21% of the Daily Value (DV) for potassium, along with being an excellent source of dietary fiber. While avocados are known for their numerous health benefits, they can sometimes be on the expensive side. Kroger offers bulk avocados at a budget-friendly price, allowing you to stock up on these nutritious fruits.

9. Simple Truth Organic Red Lentils

Fiber intake in the American diet often falls short of the recommended Daily Value, which is set at 28 grams per day. On average, Americans consume only 15 grams of fiber daily, well below the optimal level for health. One effective way to increase your fiber intake is by incorporating more legumes like lentils into your diet.

A mere cup of cooked lentils provides a remarkable 15.6 grams of fiber, covering over half of the DV. Additionally, lentils are rich in protein, calcium, magnesium, potassium, and other essential nutrients. Simple Truth Organic Red Lentils offer a versatile plant-based protein source that can be used as a substitute for animal-based proteins or in various dishes like salads and pastas, thereby reducing your environmental footprint while enhancing nutrient intake.

10. Kroger Mild Tomatillo Salsa Verde

Many condiments, sauces, and marinades available at grocery stores are laden with calories and added sugar, making it a challenge to find healthy condiment options. If you’re seeking a nutritious and flavorful way to elevate dishes like tacos and fajitas, consider Kroger Mild Tomatillo Salsa Verde.

This zesty condiment is crafted from tomatillos, a type of vitamin C-rich fruit that belongs to the nightshade plant family, akin to tomatoes and eggplants. Tomatillos resemble tomatoes but exhibit a sweet or tart flavor depending on their ripeness. Notably, Kroger Mild Tomatillo Salsa Verde contains a mere ten calories per serving and contains no added sugar.

11. Simple Truth Organic Broccoli Slaw

Simple Truth Organic Broccoli Slaw offers an intriguing side dish option, made from organic carrots and broccoli stalks. These often-overlooked broccoli stalks are treasure troves of nutrition, boasting vitamins and minerals like vitamin C, folate, and fiber. Carrots in the broccoli slaw contribute important nutrients as well, including provitamin A carotenoids with potent anti-inflammatory and antioxidant properties.

Consider experimenting with Simple Truth Organic Broccoli Slaw by mixing it with spices, vinegar, and Greek yogurt to create a delightful coleslaw alternative that’s as nutritious as it is delicious.

12. Kroger Tri-Color Quinoa

Quinoa, known for its versatility and ease of preparation, serves as a nutritious base for dishes like grain bowls, soups, and salads. It can be prepared in bulk for meal prepping and customized with various vegetables and protein sources to craft wholesome and satisfying meals for the week ahead.

Quinoa outshines most other grains in terms of protein content and provides an abundant source of dietary fiber, rendering it a satiating carbohydrate choice. Furthermore, quinoa is rich in vital nutrients such as folate, magnesium, zinc, and iron. It boasts powerful flavonoid antioxidants like quercetin and kaempferol. Kroger offers a selection of quinoa types, including Kroger Tri-Color Quinoa, all at an affordable price.

13. Simple Truth Organic Plain Nonfat Greek Yogurt

When selecting Greek yogurt, it’s advisable to opt for plain varieties devoid of added sugars, like Simple Truth Organic Plain Nonfat Greek Yogurt. Incorporating this Greek yogurt into smoothies, oatmeal, soups, and homemade dressings enhances the nutritional profile of your dishes.

14. Simple Truth Organic Gluten-Free Chickpea Penne Pasta

For pasta enthusiasts seeking a high-fiber and protein alternative to traditional wheat pasta, Simple Truth Organic Gluten-Free Chickpea Penne Pasta presents an excellent choice. This pasta, made solely from organic chickpea flour, provides a robust ten grams of protein and fiber per two-ounce serving, making it a filling substitute.

Pair Simple Truth Organic Gluten-Free Chickpea Penne Pasta with roasted vegetables and protein sources like beans or shrimp for a simple and nutritious family dinner.

15. Simple Truth Organic Dried Apricots

Dried fruit offers a wholesome option for those craving something sweet, but many dried fruit products on the market are coated with added sugars, which, if consumed excessively, can have adverse health effects.

Simple Truth Organic Dried Apricots, chewy and naturally sweet, serve as a healthier alternative for both children and adults seeking a candy substitute. Apricots supply valuable nutrients like vitamin E, vitamin K, and beta-carotene, a carotenoid pigment renowned for its potential to protect against cellular damage in the body.

For a nutrient-dense and satisfying snack, try pairing dried apricots with nuts or seeds to satisfy your cravings for both sweet and salty flavors.

In conclusion, Kroger offers an extensive selection of nutritious and budget-friendly foods that cater to a variety of dietary preferences and needs. From fresh fruits and vegetables to pantry staples and convenient meal options, Kroger is your one-stop shop for healthy eating. By making mindful choices and incorporating these wholesome options into your diet, you can support your overall well-being and take steps toward a healthier lifestyle. So, the next time you embark on a grocery shopping trip, consider these 15 healthy food choices from Kroger to fill your cart and nourish your body.