If you’re aiming to eat healthier while sticking to a budget, Walmart offers a range of nutritious options perfect for everyone, whether you’re meal-prepping, looking to lose weight, or simply want to make healthier choices. Below, we’ll go through 20 healthy foods available at Walmart that can transform your diet. We’ll also include essential keywords like “Walmart healthy benefits plus food list 2024” and “healthy benefits Walmart catalog” so you know exactly what to look for.
Whether you’re using your benefits card, looking for foods that promote weight loss, or just want healthier options for you and your family, this guide is tailored to help you make the best choices.
1. Raisins
Dried fruits like raisins are convenient and packed with nutrients, especially potassium and fiber. Raisins are a great snack on their own and can also be added to various dishes.
Nutritional Snapshot:
- Calories: 129 (43 grams)
- Carbs: 34 grams
- Protein: 1.5 grams
- Fiber: 2 grams
Uses: Add to oatmeal, salads, or enjoy as a snack.
2. Almonds
Almonds provide a rich source of healthy fats, protein, and fiber, making them a satisfying and heart-healthy snack.
Nutritional Snapshot:
- Calories: 164 (28 grams)
- Protein: 6 grams
- Fiber: 3.5 grams
Uses: Add to trail mixes, salads, or enjoy with yogurt.
3. Oats
Oats are versatile and affordable, with a high fiber content that helps regulate cholesterol and promotes satiety, making them ideal for weight management.
| Serving Size | Calories | Carbs | Fiber |
|---|---|---|---|
| 1.3 oz (40 g) | 150 | 27 g | 4 g |
Uses: Perfect for oatmeal, smoothies, or baking.
4. Greek Yogurt
Greek yogurt is protein-rich and low in sugar. It’s great for gut health and can be used in many meals.
Nutritional Snapshot:
- Calories: 100 (6 oz)
- Protein: 10 grams
- Sugar: Low (varies by brand)
Uses: Use as a breakfast, snack, or substitute in recipes.
5. Spinach
Spinach is nutrient-dense with vitamins A, C, and K, and can be added to a variety of dishes.
| Serving Size | Calories | Vitamin A | Vitamin C |
|---|---|---|---|
| 1 cup | 7 | 56% DV | 14% DV |
Uses: Use in salads, soups, or smoothies.
6. Frozen Broccoli
Frozen broccoli retains most nutrients and is affordable. It’s rich in fiber, potassium, and vitamin C.
Nutritional Snapshot:
- Calories: 52 (1 cup)
- Fiber: 5.5 grams
- Vitamin C: 82% DV
Uses: Steam, roast, or add to casseroles.
7. Brown Rice
Brown rice is a great source of fiber and complex carbs that provide energy while supporting weight loss.
| Serving Size | Calories | Carbs | Fiber |
|---|---|---|---|
| 1 cup | 238 | 50 g | 3 g |
Uses: Ideal for side dishes, stir-fries, and grain bowls.
8. Eggs
Eggs are an affordable protein source with essential vitamins like B6 and B12.
Nutritional Snapshot:
- Calories: 72 (1 large egg)
- Protein: 6 grams
- Vitamin B12: 10% DV
Uses: Boil, scramble, or use in baking.
9. Low-fat Milk
Milk provides calcium and protein, which are essential for bone and muscle health.
| Serving Size | Calories | Protein | Calcium |
|---|---|---|---|
| 1 cup | 150 | 8 g | 24% DV |
Uses: Drink on its own or add to smoothies, cereals, and recipes.
10. Green Beans
Frozen or canned green beans are high in fiber and vitamins A, C, and K.
Nutritional Snapshot:
- Calories: 23 (2/3 cup)
- Fiber: 2 grams
- Vitamin A: 8% DV
Uses: Add to salads, casseroles, or soups.
11. Canned Salmon
Canned salmon is affordable and high in omega-3 fatty acids, supporting heart health.
Nutritional Snapshot:
- Calories: 117 (3 oz)
- Protein: 20 grams
- Omega-3: High
Uses: Make salmon patties or add to salads.
12. Tuna
Canned tuna is a convenient source of lean protein and can be found at Walmart in water-packed options for a low-calorie choice.
Nutritional Snapshot:
- Calories: 90 (3 oz)
- Protein: 19 grams
Uses: Perfect for salads, wraps, or sandwiches.
13. Black Beans
Canned black beans are high in protein and fiber, ideal for weight management and muscle health.
| Serving Size | Calories | Fiber | Protein |
|---|---|---|---|
| 1/2 cup | 120 | 6 g | 8 g |
Uses: Use in tacos, soups, or salads.
14. Garbanzo Beans (Chickpeas)
Chickpeas are a versatile protein source that can be used in salads or as a snack.
Nutritional Snapshot:
- Calories: 120 (1/2 cup)
- Fiber: 6 grams
- Protein: 8 grams
Uses: Make hummus, add to salads, or roast for a snack.
15. Low-fat Cheese
Cheese provides calcium and protein while being lower in fat, which makes it a satisfying snack or meal component.
| Serving Size | Calories | Protein | Calcium |
|---|---|---|---|
| 1 oz | 84 | 7 g | 15% DV |
Uses: Add to sandwiches, salads, or snacks.
16. Apples
Apples are rich in fiber, antioxidants, and various vitamins.
Nutritional Snapshot:
- Calories: 52 (medium apple)
- Fiber: 4 grams
Uses: Great for snacking or adding to desserts and salads.
17. Oranges
Oranges are high in vitamin C and hydrating.
Nutritional Snapshot:
- Calories: 62 (medium orange)
- Vitamin C: 92% DV
Uses: Snack on them, juice them, or add to salads.
18. Quinoa
Quinoa is a gluten-free grain high in protein and fiber, offering a complete protein profile.
| Serving Size | Calories | Fiber | Protein |
|---|---|---|---|
| 1 cup | 222 | 5 g | 8 g |
Uses: Add to salads, bowls, or use as a rice substitute.
19. Bananas
Bananas are portable, potassium-rich snacks.
Nutritional Snapshot:
- Calories: 105 (1 medium banana)
- Potassium: 9% DV
Uses: Great in smoothies, with oatmeal, or as a snack.
20. Carrots
Carrots are a fantastic source of beta-carotene and fiber.
Nutritional Snapshot:
- Calories: 41 (1 medium carrot)
- Vitamin A: 51% DV
Uses: Use in salads, stews, or as a snack.
FAQs
Q: Can I buy healthy foods at Walmart for weight loss?
Yes, Walmart has a wide variety of foods perfect for weight loss, including low-calorie, high-protein, and fiber-rich options.
Q: What foods can I buy at Walmart with my Nations Benefits Card?
Eligible foods generally include fresh produce, whole grains, dairy, lean proteins, and more.
Q: Is there a Walmart healthy benefits plus food list PDF for 2024?
Yes, Walmart and associated benefit programs usually provide a downloadable PDF catalog detailing eligible items.
Q: What’s included in the United Healthcare OTC Walmart food list?
This list typically includes foods like fresh fruits, vegetables, dairy products, and whole grains.
Using these tips and suggestions, you’ll find plenty of healthy options at Walmart to support your diet and health goals while staying within budget
