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.
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.