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

Kroger is a popular grocery chain with stores located throughout the U.S. Kroger’s shelves are stocked with a variety of products, including its own branded grocery products Kroger Brand and Simple Truth®.

While not all Kroger products are nutritious, the store offers a variety of healthy and affordable products for every budget. In fact, many Kroger products are SNAP EBT-eligible, meaning that people in the Supplemental Nutrition Assistance Program (SNAP) can use their electronic benefits to purchase healthy Kroger-brand food. 

As a dietician, here are 15 of my top choices for healthy foods to buy at Kroger.

1. Simple Truth Organic® Frozen Dark Sweet Cherries 

If cherries aren’t a part of your diet, you may be missing out on some impressive health benefits. Not only are cherries naturally sweet, but they’re packed with essential nutrients, including vitamin C, B vitamins, manganese, copper, magnesium, and vitamin K. They also provide polyphenol and carotenoid plant compounds, which have anti-inflammatory and antioxidant effects.

Studies suggest that eating cherries regularly could help reduce your risk of common health conditions, such as heart disease, certain cancers, and diabetes.

Simple Truth Organic Frozen Sweet Cherries make an excellent addition to smoothies, oatmeal, baked goods, and chia pudding and can add a natural sweetness to recipes without the need for added sugar.

2. Kroger Brand Peeled Garlic 

Garlic intake is associated with a variety of health benefits, including promoting heart health and reducing the risk of atherosclerosis, or the buildup of plaque in the arteries. 

A 2021 study that included data on 4,329 adults found that those who consumed raw garlic one to three times per week had lower carotid intima-media thickness (cIMT)—an early marker of atherosclerosis—compared to people who consumed garlic less than one time per week.

Even though garlic is nutritious, it can be a pain to peel whole garlic bulbs. Fortunately, Kroger offers pre-peeled garlic that you can easily chop and add to your favorite meals, like soups and pastas, for a boost of heart health-promoting nutrients. 

3. Simple Truth Organic™ Baby Arugula BIG Deal!

Arugula is a flavorful green leafy vegetable that contains a number of vitamins and minerals, such as vitamin K, folate, and manganese. Arugula is also high in flavanol antioxidants like quercetin, kaempferol, and isorhamnetin glycoside as well as sulfur compounds called glucosinolates (GSLs), which are broken down into isothiocyanates (ITCs).

Diets high in ITC-containing vegetables have been linked to reduced disease risk, including the risk of certain cancers and heart disease.

Arugula is delicious in salads, stir-fries, grain dishes, pastas, and egg dishes. Kroger sells organic arugula in a large-size container that’s perfect for feeding a crowd.

4. Kroger Brand Navel Oranges  

Oranges are amongst the healthiest and most convenient fruits to keep in your kitchen. 

Oranges are a concentrated source of health-promoting vitamins and minerals, such as folate, potassium, calcium, and vitamin C. One orange (140 grams) packs around 83 milligrams (mg) of vitamin C, which covers 92% of the Daily Value (DV) for this nutrient.

Vitamin C functions as a potent antioxidant in the body and is also necessary for immune function, collagen synthesis, and more. Because oranges can last several weeks in the refrigerator, you can buy these sweet citrus fruits in bulk at Kroger so you and your family always have a nutritious snack option on hand.

5.Kroger® Sliced Baby Bella Mushrooms

Buying pre-sliced vegetables and fruits is a smart way to save time when preparing meals. Kroger Sliced Baby Bella Mushrooms can be quickly added to dishes like rice pilaf, pastas, and soup for a boost of nutrition. 

Portabella mushrooms are low in carbs and calories but high in nutrients like B vitamins, selenium, fiber, and potassium, as well as anti-inflammatory plant compounds such as phenolic compounds,  polysaccharides, and terpenoids, all of which play important roles in health.

6.Simple Truth™ Roasted & Salted No Shell Pistachios

If you’re a fan of salty snacks, grab a bag of Kroger’s Simple Truth™ Roasted & Salted No Shell Pistachios the next time you go grocery shopping. This product is made with just two ingredients— pistachios and salt—and is a perfect choice for a filling and nutritious snack.

Pistachios can be enjoyed on their own or can be added to dishes like salads, grain bowls, and even desserts to boost the nutrition content and add a bit of crunch. 

Pistachios are an excellent source of plant-based protein, fiber, healthy fats, and a number of vitamins and minerals involved in healthy blood pressure regulation, including potassium.

A 2015 review that included 21 studies found that, out of all nuts included in the review—including almonds and cashews—pistachio intake had the strongest effect on reducing both systolic and diastolic blood pressure levels.

7.Kroger® Natural Creamy Peanut Butter

Peanut butter is a favorite snack of kids and adults alike. It’s creamy, filling, and packed with important nutrients like protein and healthy fats. Plus, it can be paired with sweet and savory ingredients and added to dishes like smoothies and oatmeal to make them more filling and nutritious. 

Unfortunately, many peanut butter products contain sugars and oils, which are added to improve the taste and spreadability of the product. 

Most peanut butters sold at Kroger contain added sugar and oils, but Kroger® Natural Creamy Peanut Butter is made with only peanuts and salt, making it a nutritious choice. 

8. Simple Truth Organic™ Hass Avocados

Avocados are packed with nutrients lacking in many people’s diets, such as fiber, magnesium, B6, vitamin C, vitamin E, folate, and potassium.

Studies show that fewer than 3% of U.S. adults meet the daily intake recommendations for potassium, which is currently set at 4,700 milligrams. Under-consuming potassium can harm the health of your entire body and increase your risk for developing conditions like heart disease, high blood pressure, and stroke.

Just one 201-gram avocado provides 975 milligrams( or 21% of the DV) for potassium. Plus, avocados provide an excellent source of fiber, which is essential for the health of the digestive system as it helps promote the growth of healthy bacteria and keep bowel movements comfortable and regular.

Even though avocados are nutritious, they can be pricey. Kroger offers bulk avocados at a discount, so you can stock up on these nutritious fruits without breaking the bank.

9. Simple Truth Organic® Red Lentils

Most Americans don’t come close to reaching the DV for fiber, which is currently set at 28 grams (g) per day. Studies show that the average American consumes just 15 g of fiber per day, which is much less than what’s needed for optimal health.

Increasing your intake of beans and lentils is one of the easiest ways to bump up your fiber intake. Just one cup of cooked lentils provides 15.6 g of fiber, which covers over half of the DV for this important nutrient. In addition to packing an impressive amount of fiber, lentils are a rich source of protein, calcium, magnesium, potassium, and several other nutrients important for overall health.

Try using Simple Truth Organic® Red Lentils in place of animal-based proteins, like meat and poultry, or in dishes such as salads and pastas to reduce your environmental impact and improve your nutrient intake. 

10. Kroger® Mild Tomatillo Salsa Verde

Many sauces, dips, and marinades sold at grocery stores are high in calories and added sugar, making it difficult to find healthy condiment options.

If you’re looking for a nutritious and flavorful way to add interest to dishes like tacos and fajitas, try Kroger® Mild Tomatillo Salsa Verde.

It’s made with tomatillos which are a type of vitamin C-rich fruit belonging to the nightshade plant family, which also includes tomatoes and eggplants. Tomatillos resemble tomatoes, but have a sweet or tart taste, depending on their level of ripeness.

Kroger® Mild Tomatillo Salsa Verde provides just ten calories per serving and doesn’t contain any added sugar. 

11. Simple Truth Organic® Broccoli Slaw

If you’re looking for an interesting side dish, consider Simple Truth Organic® Broccoli Slaw. It’s made with organic carrots and broccoli stalks, and is meant to be used in the same way as traditional coleslaw. Although broccoli stalks are usually discarded, they’re highly nutritious and provide several important vitamins and minerals. For example, broccoli stalks are rich in vitamin C, folate, and fiber.

The carrots in the broccoli slaw also provide nutrients essential for optimal health, including provitamin A carotenoids, which have powerful anti-inflammatory and antioxidant properties.

Try mixing Simple Truth Organic® Broccoli Slaw with spices, vinegar, and Greek yogurt for a delicious coleslaw alternative. 

12. Kroger® Tri-Color Quinoa

Quinoa is an easy-to-make carb source that can be used as a nutritious base for recipes like grain bowls, soups, and salads. It can be made in bulk for meal prep and mixed and matched with different vegetables and protein sources to create healthy and filling meals for the week ahead.

Quinoa is higher in protein than most other grains and provides a rich source of fiber, which makes it a filling carbohydrate option. It’s also high in important nutrients, such as folate, magnesium, zinc, and iron, as well as the powerful flavonoid antioxidants quercetin and kaempferol.

Kroger sells several types of quinoa, including Kroger® Tri-Color Quinoa, at an affordable price.

13. Simple Truth Organic® Plain Nonfat Greek Yogurt

When shopping for Greek yogurt, it’s best to purchase plain products that are free from added sugar, like Simple Truth Organic® Plain Nonfat Greek Yogurt. Try adding Simple Truth Organic® Plain Nonfat Greek Yogurt to smoothies, oatmeal, soups, and homemade dressings.

14. Simple Truth Organic® Gluten Free Chickpea Penne Pasta

If you love pasta but want an option that’s higher in fiber and protein than white pasta or are looking for a pasta that’s suitable for gluten-free diets, chickpea-based pasta is an excellent option. 

A two-ounce serving of Simple Truth Organic® Gluten Free Chickpea Penne Pasta provides ten grams of protein and fiber, making it a filling alternative to traditional wheat flour-based pastas. Plus, it’s made with just one ingredient: organic chickpea flour. 

Pair Simple Truth Organic® Gluten Free Chickpea Penne Pasta with roasted vegetables and protein sources like beans or shrimp for an easy and healthy dinner the whole family will enjoy.

15. Simple Truth Organic® Dried Apricots

Dried fruit is a nutritious option when you’re in the mood for something sweet. However, many dried fruit products are coated with added sugar, which can negatively impact health if overconsumed. 

Simple Truth Organic® Dried Apricots are chewy and naturally sweet, making them a healthy candy alternative for kids and adults alike. Apricots are a good source of vitamin E, vitamin, K, and beta-carotene, a carotenoid pigment that may help prevent cellular damage in the body.

Try pairing dried apricots with nuts or seeds for an easy and nutrient-dense snack that can satisfy your sweet and salty cravings.