Trader Joe's Low Calorie Products Guide
Trader Joe's is a goldmine for affordable, low calorie products. Here are 20 of the best options — all under 250 calories per serving, ranked by category. Stock up on these for easy meal prep and snacking.
Trader Joe's Nutrition & Calories
Why Trader Joe's?
- Private label means consistent quality and lower prices
- Excellent frozen section for quick meal prep
- Many plant-based and gluten-free options
- Nutrition labels are clear and easy to read
Frozen
Chickenless Mandarin Orange Morsels
Plant-based, great protein. Per 3 oz serving.
Protein
10g
Calories
140
Frozen Brown Rice
Pre-cooked, perfect for meal prep bowls. Per 1 cup.
Protein
3g
Calories
150
Vegetable Fried Rice (Frozen)
Quick side dish. Per 1 cup.
Protein
5g
Calories
210
Gyoza Potstickers (Frozen)
Per 5 pieces. Add veggies for a meal.
Protein
5g
Calories
130
Mandarin Orange Chicken (Frozen)
Per 3 oz — portion control is key.
Protein
11g
Calories
230
Turkey Corn Dogs
Per 1 dog. Lower cal than traditional corn dogs.
Protein
7g
Calories
170
Reduced Guilt Mac & Cheese
Per 1 cup. Lower calorie comfort food.
Protein
14g
Calories
250
Chicken & Cilantro Mini Wontons
Per 7 pieces. Great in broth for soup.
Protein
9g
Calories
130
Dairy
Greek Yogurt (Plain, 0% Fat)
Per 5.3 oz container. Excellent protein source.
Protein
17g
Calories
100
Cottage Cheese (Small Curd)
Per 1/2 cup. High protein, low calorie.
Protein
12g
Calories
90
Light String Cheese
Per stick. Perfect grab-and-go snack.
Protein
7g
Calories
50
Snacks
Hummus Dip
Per 2 tbsp. Pair with veggies.
Protein
3g
Calories
70
Roasted Seaweed Snack
Per 1/2 package. Very low calorie crunch.
Protein
1g
Calories
30
Almonds (Dry Roasted)
Per 1/4 cup. Calorie-dense — portion carefully.
Protein
6g
Calories
160
Pantry
Organic Split Pea Soup
Per 1 cup. High fiber, filling.
Protein
8g
Calories
140
Lentil Soup (Carton)
Per 1 cup. Plant-based protein.
Protein
7g
Calories
130
Mixed Berry Granola
Per 1/4 cup. Use as yogurt topping, not cereal.
Protein
5g
Calories
210
Organic Rolled Oats
Per 1/2 cup dry. Best budget breakfast.
Protein
5g
Calories
150
Canned Wild Salmon
Per 1/4 can. Cheaper than fresh salmon.
Protein
17g
Calories
120
Canned Chickpeas
Per 1/2 cup. Versatile plant protein.
Protein
6g
Calories
110
Our Top Picks
Best Protein
Greek Yogurt (Plain)
17g protein, 100 cal — $1.29
Best Value
Organic Rolled Oats
150 cal, ~$0.15/serving
Best Quick Meal
Mini Wontons + Broth
130 cal, 9g protein, 5 min
⚠️ Product availability and nutrition information may change. Always check the packaging for the most accurate data. Prices are approximate and vary by location.
Ordering Tips at Trader Joes
- Go grilled, not crispy. Grilled chicken saves 100-200 calories vs crispy breaded options.
- Sauces on the side. Ask for dressings and sauces on the side so you control the amount.
- Skip the combo. Fries and a soda add 400+ calories to any meal. Order a la carte.
- Choose water or unsweetened tea. A large soda is 200-400 empty calories.
- Downsize. Order a small or kids' size - often 200-300 fewer calories than the regular.
Hidden Calorie Traps at Trader Joes
These items look healthy but can pack hidden calories:
- Salads with creamy dressing - a full-size ranch is 200+ calories alone
- Wraps - the tortilla alone is 200-300 calories before any filling
- Smoothies with added sugar or yogurt base - can exceed 400 calories
- Breakfast sandwiches with cheese and sauce - often 400-500 calories
What is the lowest calorie item at Trader Joes?
The lowest calorie items are typically plain grilled proteins, side salads with vinaigrette, and unsweetened beverages. Check our menu table above for the specific lowest-calorie options at Trader Joes, all with calorie and protein counts listed.
Can I eat at Trader Joes on a calorie deficit?
Yes. Stick to grilled proteins, skip fries and sugary drinks, and keep your meal under 500 calories. Use our fast food macro calculator to build your meal and see the total before you order.
What should I avoid at Trader Joes for weight loss?
Avoid combo meals (fries + drink add 400+ calories), crispy/breaded items (100-200 calories more than grilled), large sodas (200-400 calories), and anything with "double" or "loaded" in the name. Sauces like mayo and ranch add 100-200 calories per serving.