Low Calorie, High Protein Options at Costco: Smart Shopping for Healthy Eats

Navigating Costco's Vast Selection

Costco, known for its bulk purchases and extensive variety, can be a great place to find low-calorie, high-protein foods. While the warehouse store is often associated with large quantities, it also offers an array of healthy options for those looking to maintain a balanced diet. Here’s a guide to some of the best low-calorie, high-protein choices available at Costco.

1. Rotisserie Chicken

• Calories & Protein: Approximately 140 calories and 24g of protein per 3 oz serving.

• Highlights: A convenient and versatile option, perfect for adding to salads, soups, or enjoying as is.

• Why It’s Good: Lean protein source that's ready to eat, making it ideal for quick, protein-rich meals.

2. Kirkland Signature Wild Alaskan Sockeye Salmon

• Calories & Protein: Around 220 calories and 23g of protein per 4 oz serving.

• Features: High-quality wild salmon, rich in omega-3 fatty acids and protein.

• Advantages: Great for grilling, baking, or pan-frying, offering a hearty and healthy meal option.

3. Egg Whites

• Calories & Protein: About 25 calories and 5g of protein per serving.

• Composition: Pure egg whites, an excellent source of low-fat protein.

• Benefits: Versatile for cooking and baking, can be used in omelets, scrambles, or protein shakes.

4. Kirkland Signature Lean Ground Turkey

• Calories & Protein: Approximately 160 calories and 22g of protein per 4 oz serving.

• Ingredients: Lean ground turkey, perfect for making turkey burgers, meatballs, or adding to pasta sauces.

• Why Choose This: A leaner alternative to ground beef that's high in protein and low in fat.

5. Optimum Nutrition Gold Standard 100% Whey Protein

• Calories & Protein: Around 120 calories and 24g of protein per scoop.

• Product Details: A popular protein powder, ideal for post-workout shakes or adding to smoothies.

• Protein Boost: Convenient for increasing daily protein intake, especially for those with active lifestyles.

6. Quinoa

• Calories & Protein: Roughly 222 calories and 8g of protein per cooked cup.

• Quinoa Qualities: A gluten-free grain that's a complete protein, containing all nine essential amino acids.

• Whole Grain Goodness: Perfect as a base for salads, bowls, or as a side dish.

7. Greek Yogurt

• Calories & Protein: About 100 calories and 17g of protein per serving (varies by brand).

• Yogurt Benefits: Rich in protein and probiotics, great for breakfast bowls, smoothies, or as a snack.

• Why It’s Ideal: A versatile dairy option that's filling and nutritious.

8. Skinless Boneless Chicken Breast

• Calories & Protein: Approximately 130 calories and 26g of protein per 4 oz serving.

• Chicken Choices: Ideal for grilling, baking, or stir-frying, a staple protein source for many meals.

• Lean Protein Pick: A versatile and low-fat protein option that can be cooked in bulk for meal prepping.

9. Canned Tuna in Water

• Calories & Protein: Roughly 90 calories and 20g of protein per can.

• Tuna Traits: A convenient source of protein, great for sandwiches, salads, or mixing with pasta.

• Easy and Efficient: Shelf-stable and easy to store, making it a practical protein choice.

Making Healthier Choices at Costco

 Costco's vast selection includes numerous options for those seeking low-calorie, high-protein foods. From fresh meats and seafood to dairy and pantry staples, the choices are plentiful and can accommodate various dietary needs and cooking preferences. By selecting lean proteins, whole grains, and nutrient-dense items, you can stock up on healthy essentials that support your dietary goals while enjoying the convenience and variety that Costco offers.