Costco is a top spot for bulk buying, offering a mix of great and not-so-great canned foods. Knowing which cans to pick and which to skip can boost your meal prep and your health.
We’ve listed six canned foods to buy at Costco for their quality and nutrition, and six to avoid due to high sodium and preservatives. Find out which ones to add to your cart and which to pass on.
Must-Buys:
Season Skinless & Boneless Sardine Fillets in Olive Oil $10.99/6 ct
Sardines are an excellent source of protein and omega-3 fatty acids. The Season brand offers a premium experience with skinless and boneless fillets packed in high-quality olive oil, making them an easy and delicious snack or meal addition.
Nutritional Facts
- Calories: 200 kcal
- Total Fat: 12g
- Carbohydrates: 0g
- Sodium: 180mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 22g
Ingredients
- Sardines
- Olive Oil
- Salt
Preparation Instructions
- Eat straight from the can
- Add to salads, sandwiches, or pasta dishes
- Mash and mix with mustard or mayo for a quick spread
Kirkland Signature Chicken Breast $16.99/12.5 oz, 6ct
Kirkland Signature’s canned chicken breast is an essential pantry staple, offering lean protein with minimal additives. It’s perfect for quick meals, from salads to soups.
Nutritional Facts (per serving)
- Calories: 60 kcal
- Total Fat: 1g
- Carbohydrates: 0g
- Sodium: 270mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 13g
Ingredients
- Chicken Breast
- Water
- Salt
Preparation Instructions
- Drain and mix into salads
- Use in soups, casseroles, or sandwiches
- Combine with mayo and spices for a quick chicken salad
Kirkland Signature Organic Tomato Paste $10.99/6 oz, 12 ct
A must-have for any home cook, Kirkland Signature’s organic tomato paste is made with just two ingredients, offering a rich, concentrated tomato flavor perfect for sauces and stews.
Nutritional Facts
- Calories: 30 kcal
- Total Fat: 0g
- Carbohydrates: 6g
- Sodium: 20mg
- Dietary Fiber: 2g
- Sugar: 4g
- Protein: 1g
Ingredients
- Organic Tomatoes
- Citric Acid
Preparation Instructions
- Mix into pasta sauces for a richer flavor
- Add to soups or stews for a depth of taste
- Use as a base for homemade pizza sauce
Thai Kitchen Organic Coconut Milk, Unsweetened $12.99/13.66 oz
Thai Kitchen’s organic coconut milk is a creamy, dairy-free alternative perfect for cooking, baking, and beverages. It adds richness to both sweet and savory dishes.
Nutritional Facts
- Calories: 120 kcal
- Total Fat: 12g
- Carbohydrates: 1g
- Sodium: 30mg
- Dietary Fiber: 0g
- Sugar: 1g
- Protein: 1g
Ingredients
- Organic Coconut
- Water
- Organic Guar Gum
Preparation Instructions
- Use in curries, soups, and sauces
- Blend into smoothies or coffee
- Make dairy-free whipped cream by chilling and whipping
Kirkland Signature Wild Alaskan Pink Salmon $21.99/6 oz, 6 ct
Kirkland Signature’s Wild Alaskan Pink Salmon is a nutrient-dense protein source, packed with omega-3 fatty acids. Its rich taste and firm texture make it an excellent addition to various meals.
Nutritional Facts
- Calories: 80 kcal
- Total Fat: 1.5g
- Carbohydrates: 0g
- Sodium: 240mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 17g
Ingredients
- Wild Pink Salmon
- Salt
Preparation Instructions
- Use in salmon patties or croquettes
- Add to salads or grain bowls
- Mix with mayo and lemon juice for a quick salmon spread
Kirkland Signature Organic Diced Tomatoes $9.99/14.5 oz, 8 ct
Diced tomatoes are an essential ingredient for soups, stews, and sauces. Kirkland Signature’s organic variety is a fan favorite for its fresh taste and minimal ingredients.
Nutritional Facts
- Calories: 30 kcal
- Total Fat: 0g
- Carbohydrates: 5g
- Sodium: 140mg
- Dietary Fiber: 1g
- Sugar: 3g
- Protein: 1g
Ingredients
- Organic Tomatoes
- Tomato Juice
- Citric Acid
- Sea Salt
- Calcium Chloride
Preparation Instructions
- Use as a base for pasta sauces
- Add to chili, soups, and stews
- Blend into salsa for a quick dip
No-Go’s:
Vienna Sausages $14.99/4.6 oz, 18 ct
Vienna sausages may seem like a quick and easy protein source, but they are highly processed and contain high levels of sodium and unhealthy fats. While they are inexpensive and convenient, their nutritional value is lacking.
Nutritional Facts
- Calories: 190
- Total Fat: 16g
- Carbohydrates: 2g
- Sodium: 820mg
- Dietary Fiber: 0g
- Sugar: <1g
- Protein: 9g
Ingredients
Mechanically separated chicken, beef, pork, water, salt, corn syrup, sodium nitrate, and other preservatives.
Preparation Instructions
- Can be eaten straight from the can.
- Can be heated in a saucepan or microwave.
- Often used in stews or casseroles but best avoided for health reasons.
Wolf Brand Chili with No Beans $12.99/15 oz
This Texas-style chili is known for its rich, meaty flavor, but it’s loaded with unhealthy fats and sodium. The high calorie and sodium content make it a poor choice for those watching their diet.
Nutritional Facts
- Calories: 380
- Total Fat: 26g
- Carbohydrates: 12g
- Sodium: 1,010mg
- Dietary Fiber: 3g
- Sugar: 3g
- Protein: 22g
Ingredients
Beef, tomato puree, chili peppers, textured vegetable protein, salt, corn starch, and artificial flavors.
Preparation Instructions
- Heat on the stovetop or microwave.
- Serve over rice, hot dogs, or cornbread.
- Consider making a homemade chili with fresh ingredients instead.
Spam $27.99/12 oz
Spam is an iconic canned meat product, but it’s extremely processed and high in sodium and saturated fats. While it has a long shelf life and can be cooked in various ways, it’s not the healthiest choice.
Nutritional Facts
- Calories: 180
- Total Fat: 16g
- Carbohydrates: 1g
- Sodium: 790mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 7g
Ingredients
Pork, salt, water, modified potato starch, sugar, sodium nitrate.
Preparation Instructions
- Can be fried, grilled, or baked.
- Often used in sandwiches, sushi, or breakfast dishes.
- Opt for the low-sodium version if you must buy Spam.
Campbell’s Simply Chicken Noodle Soup $10.49/24 oz
Campbell’s Simply Chicken Noodle Soup is a convenient meal option, but it contains high sodium levels and preservatives. While it has a home-style taste, there are healthier alternatives available.
Nutritional Facts
- Calories: 110
- Total Fat: 2g
- Carbohydrates: 13g
- Sodium: 680mg
- Dietary Fiber: 1g
- Sugar: 1g
- Protein: 9g
Ingredients
Chicken broth, chicken meat, egg noodles, carrots, celery, salt, natural flavors, and preservatives.
Preparation Instructions
- Heat in a saucepan or microwave.
- Serve alone or with crackers.
- Consider making homemade chicken noodle soup for a healthier option.
Kirkland Signature Albacore Solid White Tuna in Water $17.99/7 oz
Tuna is often seen as a healthy protein source, but Kirkland’s Albacore Solid White Tuna contains high levels of mercury, which can be harmful in large quantities.
Nutritional Facts
- Calories: 190
- Total Fat: 3g
- Carbohydrates: 0g
- Sodium: 340mg
- Dietary Fiber: 0g
- Sugar: 0g
- Protein: 42g
Ingredients
Albacore tuna, water, vegetable broth, salt, and pyrophosphate.
Preparation Instructions
- Can be used in sandwiches, salads, or casseroles.
- Opt for a lower-mercury alternative like light tuna.
Rosarita Organic Refried Beans $10.49/16 oz
These refried beans are organic and vegan, but they have an unusual taste due to the use of coconut oil instead of traditional lard, making them an unpopular choice among customers.
Nutritional Facts
- Calories: 110
- Total Fat: 3.5g
- Carbohydrates: 17g
- Sodium: 550mg
- Dietary Fiber: 6g
- Sugar: <1g
- Protein: 6g
Ingredients
Organic pinto beans, water, organic coconut oil, salt, and spices.
Preparation Instructions
- Heat on the stovetop or microwave.
- Serve as a side dish or in burritos.
- Consider making homemade refried beans with fresh ingredients.
Conclusion
Costco’s canned food range is hit or miss. High-quality items like Season Skinless & Boneless Sardines and Kirkland Signature Organic Diced Tomatoes offer excellent nutrition and taste. However, options like Vienna Sausages and Spam, with high sodium and fat, are less healthy. Make informed choices to stock up on nutritious, tasty canned foods and avoid those that could be detrimental to your health. Keep this guide handy on your next Costco trip to choose wisely for your family.
