Trader Joe’s has a reputation as a “healthier” grocery store — fewer additives, quirky private labels, smaller ingredient lists.
The store chain says it’s committed to using only natural ingredients in its private-label foods, including no artificial dyes, no MSG, and no high-fructose corn syrup.
Does that actually translate into meaningfully healthier food?
We put that reputation to the test by comparing 12 Trader Joe’s own-brand products with similar products from Stop & Shop and the northeast chain Foodtown.
To craft this head-to-head comparison, we selected similar products, such as vanilla ice cream, sandwich cookies, and frozen pizzas. We did not measure long-term health outcomes or blood biomarkers; instead, we focused on the sodium, added sugar, and saturated fat content of each product.
All the products we looked at were ultraprocessed foods (UPFs), meaning foods that are broken down from their fresh or whole form and treated with additives, thickeners, and colors.
Trader Joe’s had one big advantage over its competition: its famously low prices.
12 products, head-to-head
Brownie Truffle Baking Mix: Less total sugar and sodium; uses unbleached flour
In our head-to-head competition, Trader Joe’s slightly edges out competitors across some factors, but not by much.
All of these examples are ultraprocessed foods. As a result, most of the product differences were minimal.
Often similar in calories, fat, and sugar
When comparing similar products, Trader Joe’s versions often had similar (or even identical) caloric, sugar, and fat content.
In some cases, Trader Joe’s had slightly less sodium, such as its Joe-Joe’s or Cookie Butter. That wasn’t always the case — its White Cheddar Corn Puffs had more sodium than the Pirate’s Booty version.
It’s important to remember that small nutritional differences rarely outweigh overall dietary patterns. Maddie Pasquariello, a registered dietitian, told Business Insider that if you’re mostly cooking meals from whole foods, being mindful of your sodium intake, and eating minimal UPFs, you don’t need to fixate on ultraprocessed labels so much.
“My ethos with nutrition is that if you’re going to have the chips or the brownie, have them,” she said. “It can be fun to seek out healthier versions of your favorite foods from time to time, but I don’t think you need to treat your whole diet like this.”
Having fewer additives doesn’t mean it’s healthier
In our comparison, we looked at how many ingredients each product had, and which of those ingredients were additives: ingredients which, in some cases, may be used to bind an ultraprocessed food together.
To be clear, ingredients like riboflavin (vitamin B2) or ascorbic acid (derived from vitamin C) are not harmful on their own; they are essential nutrients. The issue isn’t their presence; it’s what their presence often signals about how much a food has been processed.
These compounds are often added back to foods after processing to stabilize texture, prevent spoilage, and replace nutrients lost during refining. They can be a sign that the original food structure has been compromised during processing, stripping away fiber and micronutrients that contribute to the food’s texture and flavor. Additives are used to make packaged products palatable and shelf-stable again.
Additives alone aren’t what make UPFs less nutritious, Pasquariello said. What matters more is the overall macronutrient profile — how much protein or fiber the food has, if at all — and how palatable the food is.
“That is, how likely you are to overeat it,” she said. “Many UPFs are highly palatable, making it more likely that you over-consume them.”
Research links ultraprocessed foods to a higher risk of cardiovascular disease, type 2 diabetes, and weight gain, among other health issues. These risks show up across brands, including the ones advertising “all-natural” ingredients.
Where Trader Joe’s does stand out: price and marketing
Trader Joe’s often wins on price, sometimes dramatically. Its Pretzel Slims, frozen pizza, and frozen butter chicken were all about half the price of its competitors’ products.
It also stood out in its marketing. Pasquariello said a lot of brands put labels like “low-calorie,” “high in fiber,” “good source of,” and “organic” on their packaging, which she “ultimately ignores” until she’s read the label. Overall, Trader Joe’s marketing was simpler, with fewer health claims on the packaging.
The only caveat was its serving sizes: On some products, like its Joe-Joe’s, Trader Joe’s used a smaller serving size than its competitor, making it appear overall lower in calories or fat.
The bottom line
Based on this ad-hoc comparison, Trader Joe’s foods are sometimes marginally better than other brands in terms of sodium levels. Often, its packaged snacks are nutritionally similar to those found at other major supermarkets.
Ultimately, snacks are still snacks and should be eaten in moderation. The biggest health gains come from minimally processed foods, fruits, vegetables, whole grains, and legumes.
If you’re eating all that, choosing between a Joe-Joe and an Oreo comes down to preference.
When reached for comment, a spokesperson from Trader Joe’s shared the following, which has been edited for length:
“Trader Joe’s-branded products promise great quality for exceptional, everyday prices. At Trader Joe’s, value lies at the intersection of top quality and great price. We taste everything before we put our name on it and offer only what we feel is extraordinary. We are grateful to each customer who chooses to shop in our stores and value the trust they place in our brand every time they shop.”
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