When you visit Costco, your shopping experience is likely filled with purchasing household essentials, sampling various free offerings, exploring the seasonal section, and perhaps indulging in a $1.99 slice of pizza as you leave. However, beyond these typical activities, Costco also provides a wide range of nutritious groceries, including numerous protein-rich options that are beneficial additions to your fridge or pantry.
The focus on protein is increasingly prevalent, with social media influencers frequently highlighting its benefits, and a growing number of Americans expressing a desire to increase their protein intake. This trend is supported by findings from the 2024 International Food Information Council Food and Health Survey.
Protein plays a crucial yet often underappreciated role in maintaining a healthy diet. Cory Mygrant, a registered dietitian nutritionist at WellTheory, emphasizes its importance in keeping the body strong, balanced, and energized.
For the average sedentary adult, the Recommended Dietary Allowance for protein is 0.36 grams per pound of body weight. To determine your specific needs, multiply your weight by 0.36. Those who exercise regularly or are over 40 years old may require more protein. Generally, Mygrant recommends aiming for 20 to 30 grams of protein per meal.
For Costco shoppers, here are some high-protein foods recommended by nutritionists that can help you meet your dietary protein goals:
Rotisserie Chicken
Costco is known for selling approximately 100 million rotisserie chickens annually. These chickens are an affordable and convenient protein source, providing around 20 grams of protein per serving, according to Paige Heiden, a senior registered dietitian at Culina Health. Removing the skin can decrease the saturated fat and sodium content. Heiden suggests pairing it with a carbohydrate and a vegetable for a balanced meal or adding it to salads and sandwiches to boost protein content.
Kirkland Signature Organic Quinoa
Quinoa has been a dietary staple in South America for generations and is a complete plant-based protein, containing all nine essential amino acids that the body cannot produce on its own. This makes it particularly advantageous for vegetarians and vegans. A quarter cup of dry quinoa provides 6 grams of protein, along with fiber, manganese, magnesium, and iron. It may also enhance gut health and reduce the risk of diabetes and colon cancer.
Kirkland Signature Wild Alaskan Sockeye Salmon
Fresh fish, including salmon, is a nutritious, protein-rich addition to any meal. Salmon is high in protein and omega-3 fatty acids while being low in saturated fat. The American Heart Association suggests consuming two servings of fish per week, especially fatty fish like salmon. Wild-caught fish is often more environmentally sustainable, and Costco’s version offers 38 grams of protein per serving.
S&W Organic Garbanzo Beans
Chickpeas are another complete protein source, with half a cup providing 6 grams of protein. They are also rich in fiber and other heart-healthy and gut-friendly nutrients. The American Heart Association recommends chickpeas as a plant-based protein that serves as a low-fat, cost-effective alternative to meat.
Kirkland Signature Organic Hard-Boiled Eggs
Eggs are an excellent source of high-quality protein, with each egg containing about 6 grams. They also provide healthy fats, choline, and vitamins A, D, and B12. For those short on time, these ready-to-eat, hard-boiled eggs offer a convenient way to include protein in your diet.
Wild Planet Albacore Wild Tuna
Tuna is a pantry staple rich in protein, with a can of Wild Planet’s albacore tuna offering 35 grams. Marissa Karp, a registered dietitian and founder of MPM Nutrition, appreciates the brand’s sustainable fishing methods. These are a convenient, no-prep protein source for days without a meal plan and are ideal for stocking up due to their shelf stability.
Okami Organic Edamame
This ready-to-eat edamame provides 11 grams of plant-based protein per half cup. It’s also a good source of fiber, iron, and potassium. The nutrients in edamame can lower cholesterol levels and triglycerides, and soy-based foods like edamame are associated with a reduced risk of heart disease.
Fairlife Protein Shake, Chocolate
These protein shakes contain 30 grams of protein per serving and are praised for their convenience. Megan Meyer, a nutritional immunologist, highlights their shelf stability, making them easy to store and use when needed. Heiden notes that they are rich in other nutrients such as calcium, vitamin D, vitamin A, and zinc. They can be enjoyed on their own or added to smoothies or coffee.
Kirkland Organic Greek Yogurt
A 2/3 cup serving of this Greek yogurt provides 18 grams of protein. It also offers probiotics that promote a healthy gut balance and is a solid source of calcium, with each serving contributing 15% of your daily value.
Kirkland Signature Walnut Halves
Walnuts are considered a superfood, beneficial for heart, brain, and gut health, and may reduce cancer risk. A quarter cup contains 5 grams of plant-based protein, along with fiber, vitamins, minerals, and antioxidants.
Garden Lites Veggies Made Great Spinach Egg White Frittatas
These frozen frittatas are low in calories and fat, offering a convenient breakfast option with 5 grams of protein each. They are packed with vegetables, providing fiber and essential vitamins. Heiden suggests using them in a quick breakfast taco for a balanced meal.
Season Skinless & Boneless Sardines In Olive Oil
Sardines are a protein-rich choice, with a can providing 22 grams, important for bone health and muscle development. They are also a good source of calcium, vitamin D, potassium, and omega-3s, and can be used in various dishes like pasta, salads, or sandwiches.
Goya Black Beans
Black beans are a low-fat, plant-based protein source with 8 grams of protein per half cup. They are also rich in fiber, contributing to over 20% of your daily requirement, and are linked to a reduced risk of various diseases, including cancer and heart disease.
Kirkland Signature Extra Fancy Mixed Nuts
This mix includes cashews, almonds, pecans, Brazil nuts, and macadamia nuts, offering protein, fiber, and heart-healthy fats. Each nut provides unique nutrients, ensuring a well-rounded intake of essential fatty acids that support vital bodily functions.
Tasty Bite Organic Madras Lentils
These ready-to-eat lentil pouches offer 11 grams of plant-based protein and fiber. Karp appreciates their convenience, making it easy to boost protein and fiber intake with minimal effort.
Go Raw Sprouted Organic Pumpkin Seeds with Sea Salt
Pumpkin seeds, or pepitas, contain 8 grams of protein per quarter cup, along with healthy fats and essential nutrients. They offer antioxidants that help lower the risk of high blood pressure and heart disease.
Clif Bar Variety Pack
Clif bars provide about 10 grams of protein per bar, combining protein, fats, and carbs for sustained energy. Meyer finds them convenient for on-the-go snacking before workouts.
Kirkland Signature Organic Creamy Almond Butter
This almond butter offers 4 grams of protein per tablespoon and is a source of heart-healthy fats and other nutrients. Regular consumption of nut butters is linked to a lower risk of heart disease and type 2 diabetes.
Whisps Single Serve Parmesan and Cheddar Cheese Crisps
These cheese crisps provide 9 grams of protein per serving and are a good source of calcium. They are ideal for snacking or adding to salads or soups, offering a satisfying crunch while helping meet protein goals.