25 Healthy (and Affordable) Foods You Can Only Buy at Target

It's basically impossible to go to Target without buying practically everything — ever stepped in for a few essentials and walked out with two carts full and an empty wallet? (Asking for a friend.)

But while many of us take a trip to the popular store for household needs, Target can also be your one-stop-shop for healthy groceries. In fact, there are several Target food brands that include nutritious meal prep essentials at reasonable price points.

"Larger Target stores have very good grocery departments with a very wide variety of food," says Joan Salge Blake, EdD, RDN, a clinical professor at Boston University and host of the nutrition and health podcast, SpotOn! "Even at smaller Target stores, you can pick up milk or fresh fruit." In other words, pricey supermarkets aren't your only option for healthy food.

Target's Market Pantry line, for example, helps you score some budget-friendly (yet equally healthy!) kitchen staples. It offers everything from fresh fruit to frozen veggie blends to specialty dairy items. Meanwhile, the store's Simply Balanced brand provides healthy staples without unwanted ingredients added.

But with so many options available, there's no denying that it can be pretty tough to narrow down what exactly should go into your cart. To help highlight the best healthy food at Target, we consulted dietitians for the 25 need-to-have items to shop.

• Nutrition facts per serving (1 slice): 60 calories, 0.5 grams of fat (0 grams of saturated fat), 115 milligrams of sodium, 11 grams of carbs (2 grams of fiber, 1 gram of sugar), 4 grams of protein

Unlike its refined counterpart, whole-wheat bread tends to contain more fiber, which will keep you fuller longer, says Carly Johnston, RD.

Johnston advises looking for the word "whole" in whole wheat as the first ingredient when bread shopping. This ensures that it is truly whole-grain or whole-wheat, she explains — and this Market Pantry bread fits the bill.

• Nutrition facts per serving (¼ cup): 100 calories, 0.5 grams of fat (0 grams of saturated fat), 10 milligrams of sodium, 23 grams of carbs (7 grams of fiber, 0 grams of sugar), 8 grams of protein

Dried lentils are a great protein choice, says Samantha Shuflin, RDN, thanks to their folate, iron and manganese content. Stellar nutrition aside, lentils are also pretty easy to prepare since they do not require soaking, Harmon says.

And since lentils are available in different colors (like red, green, brown and black), she suggests using them in soup, chili and curry dishes for a pop of color and nutrition.

• Nutrition facts per serving (1 oz): 100 calories, 0 grams of fat (0 grams of saturated fat), 0 milligrams of sodium, 22 grams of carbs (3 grams of fiber, 16 grams of sugar), 2 grams of protein

Perfect for yogurt parfaits, oatmeals, salads or even a snack on their own, these freeze-dried strawberry slices give you the sweetness you crave without the added sugar that can hurt your heart.

"Freeze-dried fruit has no added sugar, a satisfying crunch and tastes great in DIY trail mixes with nuts and seeds, on yogurt and in pancakes," says Dawn Jackson Blatner, RDN, CSSD.

• Nutrition facts per serving (2 tbsp): 10 calories, 0 grams of fat (0 grams of saturated fat), 160 milligrams of sodium, 2 grams of carbs (0 grams of fiber, 1 gram of sugar), 0 grams of protein

With mild heat and a thick texture, this healthy salsa is key for adding flavor to your favorite chips, vegetables or salads without loading up on unhealthy fats or sugars.

"Salsa is a great way to add a lot of flavor to dishes for not a lot of calories," says Mia Syn, RDN. "This one is made with just a handful of simple flavorful ingredients including tomatillos, roasted jalapeno peppers and green chiles."

• Nutrition facts per serving (1 can): 160 calories, 9 grams of fat (1.5 grams of saturated fat), 0 milligrams of sodium, 17 grams of carbs (2 grams of fiber, 13 grams of sugar), 4 grams of protein

"Nuts are a great dietitian-approved snack that provides good fats and satisfying plant protein," says Syn. "This Target trail mix contains heart-healthy nuts and seeds like almonds, pepitas and cashews, but it also packs 11 grams of added sugar from the sweetened dried fruit and chocolate drops, which is something we want to limit in excess."

In other words, this Target trail mix a good option if you want a sweet treat — but try to limit it if you've already had your daily limit of added sugar. Women should eat no more than 25 grams of added sugar per day, and men should eat no more than 36 grams per day, according to the American Heart Association (AHA).

• Nutrition facts per serving (2 tbsp): 60 calories, 1.5 grams of fat (1.5 grams of saturated fat), 5 milligrams of sodium, 8 grams of carbs (5 grams of fiber, 1 gram of sugar), 2 grams of protein

If you're looking for healthy food at Target, this organic and gluten-free flour is a great option for grain-free baking and is high in fiber with 5 grams per serving.

"Many people are experimenting with gluten-free recipes, and this flour adds good nutrition to recipes like cookies and banana bread," says Blatner.

• Nutrition facts per serving (1/2 cup): 100 calories, 0 grams of fat (0 grams of saturated fat), 130 milligrams of sodium, 19 grams of carbs (5 grams of fiber, 1 gram of sugar), 7 grams of protein

Instead of opening three separate cans, get delicious kidney, pinto and black beans all in one with this delicious organic blend. Each serving has just 130 milligrams of sodium.

"Anything that has less than 140 milligrams of sodium is considered low in sodium," says Blake. "This is a wonderful way to get some high-fiber vegetables in your diet, and you can do a million things with it. You can put it on a salad or enjoy it as a great snack."

Eating beans as part of overall heart-healthy diet and lifestyle could help improve your blood cholesterol and keep you feeling full for longer, per the AHA.

• Nutrition facts per serving (2 oz): 200 calories, 1.5 grams of fat (0 grams of saturated fat), 0 milligrams of sodium, 42 grams of carbs (4 grams of fiber, 2 grams of sugar), 6 grams of protein

"This whole-wheat pasta has 6 grams of protein and 4 grams of fiber per serving, which makes it a more satisfying option compared to traditional white pasta," says Syn. "Because it is made with whole grains, it also provides B vitamins, important for converting the food we eat into energy."

Toss it with marinara sauce and plenty of vegetables for a nutritious dish that's also incredibly satiating.

• Nutrition facts per serving (1 fillet): 190 calories, 6 grams of fat (1.5 grams of saturated fat), 100 milligrams of sodium, 0 grams of carbs (0 grams of fiber, 0 grams of sugar), 32 grams of protein

"Incorporating seafood twice per week is the recommendation in the dietary guidelines and salmon is a great choice," says Syn. "It provides good fats, namely omega-3 fats, which are important for brain and heart health. This salmon has no additives, which makes it a nutritious choice."

Older adults who ate at least one seafood meal every week performed better on cognitive tests than those who ate less in a May 2016 study in the journal Neurology. In particular, individuals with the APOEε4 gene variant (which increases the risk of Alzheimer's disease) seemed to benefit even more from eating omega-3 fats.

• Nutrition facts per serving (1/4 cup): 200 calories, 20 grams of fat (2 grams of saturated fat), 0 milligrams of sodium, 4 grams of carbs (2 grams of fiber, 1 gram of sugar), 5 grams of protein

Whether you eat them as a midday snack or add them to hearty meals, these shelled walnuts will add a punch of delicious flavor and crunchy texture to your day.

"Nuts are a great source of unsaturated fat and omega-3 fatty acids for heart-healthy fats," says Johnston. These fats work to keep your heart healthy by lowering cholesterol levels.

• Nutrition facts per serving (1 medium apple): 80 calories, 0 grams of fat, 0 milligrams of sodium, 22 grams of carbs (5 grams of fiber, 16 grams of sugar), 0.5 grams of protein

Apples are one of the best fall fruits — they can easily be added into seasonal baked goods, hearty breakfasts and holiday stuffing dishes.

"Apples contain soluble fiber, which can help reduce your risk of heart disease," she says. Their fiber content also makes them an excellent prebiotic (food for the good bacteria in your gut), she adds.

Plus, eating more whole fruits (like apples) is significantly associated with a lower risk of type 2 diabetes, according to an August 2013 study in The BMJ.

• Nutrition facts per serving (1 cup): 160 calories, 11 grams of fat (1.5 grams of saturated fat), 160 milligrams of sodium, 16 grams of carbs (3 grams of fiber, 12 grams of sugar), 3 grams of protein

If you love the idea of a salad, but aren't as keen about chopping up all the ingredients needed for one, a Target salad kit is a great (and quick!) solution. "Salad kits are a good way to get a serving of vegetables in your diet," says Blake.

Eating five servings of fruits and vegetables daily is linked to slightly lower risks of heart attack and stroke, while 10 daily servings is tied to a 28-percent lower risk of heart disease risk and 31-percent lower risk of premature death, per a February 2017 review in the International Journal of Epidemiology.

• Nutrition facts per serving (3/4 cup): 131 calories, 0 grams of fat (0 grams of saturated fat), 10.2 milligrams of sodium, 31 grams of carbs (4.1 grams of fiber, 1 grams of sugar), 3 grams of protein

No scrubbing required: These baby red potatoes come pre-washed and have a light flavor with creamy flesh and tender skin.

"Potatoes are a great source of potassium, which is a nutrient that many Americans are falling short of," says Blake. "If you leave the skin on, they're also high in fiber."

Diets rich in potassium may help to maintain healthy blood pressure, while dietary fiber from vegetables helps to reduce blood cholesterol levels, per the USDA.

• Nutrition facts per serving (3 oz): 15 calories, 0 grams of fat (0 grams of saturated fat), 0 milligrams of sodium, 3 grams of carbs (2 grams of fiber, 1 grams of sugar), 2 grams of protein

These ready-to-go asparagus spears are another fantastic Target staple that allows you to quickly prepare a healthy vegetable without the hassle of washing and trimming. Toss them onto a sheet pan for a quick roast, or steam them directly in the bag.

Asparagus provides plant-based protein and healthy fiber, plus bone-building vitamin K. You'll also get vitamin E, which can help improve your immune function and prevents the formation of clots in heart arteries, per the Harvard T.H. Chan School of Public Health.

• Nutrition facts per serving (1 package): 360 calories, 1 gram of fat (0 grams of saturated fat), 5 milligrams of sodium, 75 grams of carbs (6 grams of fiber, 1 gram of sugar), 15 grams of protein

This Target wild rice blend takes the soaking out of preparing rice, making it easier to get whole grains on your plate.

While Americans tend to eat enough grains, too few are whole grains — which should make up at least half of the grains you eat, per the USDA. Refined grains are milled to remove the bran and germ, which improves their shelf life, but also gets rid of the dietary fiber, iron and vitamins you want.

"This is a quick, heat-and-eat way to get whole grain nutrition on your plate," says Blatner. "Wild rice is slightly higher in protein than most other whole grains, and is a good source of fiber, folate, magnesium, phosphorus, manganese, zinc, vitamin B6 and niacin."

• Nutrition facts per serving (1 package): 190 calories, 16 grams of fat (2.5 grams of saturated fat), 0 milligrams of sodium, 7 grams of carbs (3 grams of fiber, 2 grams of sugar), 8 grams of protein

This unsweetened peanut butter is made only with organic peanuts, meaning it's not sneaking in any added sugar or sodium that you don't want. "Anytime you choose nut butters, look for brands that have just one ingredient," says Blatner.

Peanut butter can be part of a delicious snack that offers plant-based protein, fiber and healthy fats to keep you satiated until your next meal.

• Nutrition facts per serving (1 oz, about 11 chips): 140 calories, 6 grams of fat (0 grams of saturated fat), 80 milligrams of sodium, 19 grams of carbs (2 grams of fiber, 0 grams of sugar), 2 grams of protein

"These are simple, three-ingredient chips with organic blue corn, organic sunflower oil and sea salt that taste great on a snack plate with veggies and guacamole," says Blatner.

While chips can be loaded with salt, this variety only has 80 milligrams per serving, which is good news because excess sodium may put you at risk for health issues like high blood pressure, kidney stones, osteoporosis, or even stroke and heart failure, per the AHA.

• Nutrition facts per serving (25 g, or 1 pouch): 150 calories, 13 grams of fat (1.5 grams of saturated fat), 0 milligrams of sodium, 6 grams of carbs (2 grams of fiber, 0 grams of sugar), 5 grams of protein

If you're looking for healthy food at Target, pick up these nut medleys with almonds, cashews, walnuts, hazelnuts and pistachios — perfect for an on-the-go snack.

"Nuts are an awesome snack because they have plant protein, fiber and healthy fat," says Blatner. "Having them in individual packs makes them super easy to grab with a piece of fruit for a snack with staying power."

• Nutrition facts per serving (1 cup): 45 calories, 0 grams of fat (0 grams of saturated fat), 20 milligrams of sodium, 8 grams of carbs (3 grams of fiber, 2 grams of sugar), 3 grams of protein

Brussels sprouts are a healthy cruciferous vegetable that deserve a place on your plate. If getting healthy and fiber-rich vegetables like Brussels sprouts into your diet is difficult because of the prep time they require, this bag of shaved Brussels sprouts will come in handy.

"Shredded brussels sprouts taste great as a side salad or even on pizza, but they usually take so long to cut," says Blatner. "This is a major time saver!"

• Nutrition facts per serving (1 package): 50 calories, 0 grams of fat (0 grams of saturated fat), 220 milligrams of sodium, 7 grams of carbs (3 grams of fiber, 2 grams of sugar), 5 grams of protein

The organic leafy greens in this package provide vitamins A and C, and come pre-washed so all you have to do is put them on your plate.

"Ready-to-eat leafy greens are in my fridge at all times for everything from scrambled eggs to lunch bowls, and from wraps to dinner salads," says Blatner. "I love this container of power greens because it has a mix of four super greens: chard, kale, spinach and mizuna."

• Nutrition facts per serving (1/3 second dispense): 0 calories, 0 grams of fat (0 grams of saturated fat), 0 milligrams of sodium, 0 grams of carbs (0 grams of fiber, 0 grams of sugar), 0 grams of protein

Spritz this healthy spray for your everyday cooking and baking. It has a high smoke point of 450 degrees Fahrenheit, so you can use it for high-heat cooking.

"Avocado oil is one of the healthiest oils and having it in a spray bottle allows it to mist out in a light, even layer," says Blatner. "It's great for baking sweet potato fries or to mist on anything you're going to grill, especially since avocado oil is great for cooking at high temperatures."

• Nutrition facts per serving (1 cup): 25 calories, 0 grams of fat (0 grams of saturated fat), 20 milligrams of sodium, 5 grams of carbs (2 grams of fiber, 3 grams of sugar), 1 gram of protein

This thoroughly washed coleslaw comes ready to serve, making it easier to fit flavorful and healthy vegetables into your meals — no matter what you're cooking.

"It's super convenient to have three vegetables — green cabbage, red cabbage and carrots — all shredded and ready to go," says Blatner. "I put handfuls of this in everything, including salads, wraps, stir-fries and tacos!"

• Nutrition facts per serving (1 can): 100 calories, 0 grams of fat (0 grams of saturated fat), 15 milligrams of sodium, 2 grams of carbs (0 grams of fiber, 2 grams of sugar), 0 grams of protein

For a refreshing drink without a lot of calories, try this hard seltzer that's found exclusively at Target.

"This hard seltzer is a lower-calorie option compared to traditional alcoholic beverages, which may help with weight loss or weight management," says Syn. "Up to one drink per day for women and up to two drinks per day for men is the recommended limit for those who already drink alcohol."

• Nutrition facts per serving (¼ cup): 29 calories, 2.4 grams of fat (0.3 grams of saturated fat), 0 milligrams of sodium, 1.7 grams of carbohydrates (0.4 grams of fiber, 0 grams of sugar), 0.2 grams of protein

Yellow onions are rich in phytochemicals that act as antioxidants that may benefit the body, says Summer Yule, RDN. Plus, onions are inexpensive, have a long shelf life and can be added to a variety of dishes. "I always add yellow onions to omelets, salads, soups, sandwiches and many other savory dishes," she says.

• Nutrition facts per serving (1/4 cup): 150 calories, 2.5 grams of fat (0.5 grams of saturated fat), 0 milligrams of sodium, 27 grams of carbs (4 grams of fiber, 0 grams of sugar), 5 grams of protein

Plain oatmeal (with no added sugar) may be one of the healthiest breakfast foods. Oats contain both fiber and lunasin peptides, which help maintain healthy blood cholesterol levels and are linked to anti-inflammatory and anticancerous properties, a February 2015 study in the Journal of Food Science and Technology suggests.