'I'm a Registered Dietitian—This Is the #1 Food at Trader Joe’s That Can Help You Get More Vitamin D'

Mackenzie Burgess, RDN

As you stroll the aisles of your local Trader Joe’s, it’s easy to be captivated by the latest seasonal cookies, fan-favorite chips or staple seasonings. But if you’re looking to boost your vitamin D intake—a crucial nutrient for bone health, immune function and overall well-being—one particular product stands out. The next time you’re making a TJ's run, add this Vitamin D-rich food to your shopping list: Everything But The Bagel Seasoned Smoked Salmon.

Why Vitamin D Is Important to Health

Vitamin D is important for bone growth, mental health, supporting a strong immune system, regulating the absorption of calcium and phosphorus, and other important body functions. Not getting enough vitamin D can raise our risk for depression, a weakened immune system, fatigue, bone fractures, certain cancers, diabetes, high blood pressure and heart disease. You can prioritize getting vitamin D from various foods like fatty fish, eggs, fortified milk and UV-exposed mushrooms.

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The #1 Vitamin D Food at Trader Joe's

Everything But The Bagel Seasoned Smoked Salmon is one of the best natural food sources of vitamin D at Trader Joe’s. According to the FDA, the recommended daily value for vitamin D is 20mcg and just two slices of this smoked salmon provides 5.2 mcg of vitamin D. Chelsea LeBlanc, RDN, owner of Chelsea LeBlanc Nutrition adds, “With just two slices, you're getting 25% of your daily vitamin D, 11 grams of protein and a healthy dose of heart-friendly omega-3s.”

Kate Peterson, RD, registered dietitian at Kate Peterson Nutrition adores this smoked salmon too. She suggests adding a few slices on top of a toasted bagel with cream cheese for an easy breakfast or no prep lunch. Bonus points for piling on veggies like cucumber slices or arugula!

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Tips for Getting More Vitamin D

Besides adding the right foods to your shopping cart, here are other ways to make sure you’re getting enough vitamin D.

  • Sunlight Exposure: Aim for 10-30 minutes of sunlight several times a week. This can help your body produce enough vitamin D.

  • Supplements: If you're not able to meet your needs through diet and sunlight, consider discussing vitamin D supplements with your healthcare provider.

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Other Healthy Snacks at Trader Joe's

While the bagel smoked salmon may be the star for vitamin D, Trader Joe's shelves are filled with other nutritious snacks. Here are some dietitian-approved favorites.

Cheddar Cheese & Uncured Bacon Egg Bites

Jessica Wilson, MS, RD, Founder of The Helpful Dietitian highlights a fan-favorite that’s convenient and nutritious. She says, “These egg bites get their vitamin D from eggs—specifically the egg yolk—so make sure and grab these bites specifically.”

Strawberry Overnight Oats

These overnight oats are another beloved healthy snack at Trader Joe's. “[They] contain 5 grams of fiber and 6 grams of protein that help you feel satisfied,” boasts Jaime Bachtell-Shelbert, RDN of Wholly Nourished. Enjoy them as is or add a spoonful of peanut butter or Greek yogurt to boost the protein even more.

Almonds, Chocolate and Cashews Trek Mix

Craving something sweet? Crystal Orozco, RD and owner of Vida Nutrition Consulting tells us one of her favorite grab-and-go snacks is this trek mix. She says, “It satisfies my sweet tooth, and keeps me full and satiated. This is a great snack to take while hiking or a late-night snack.”

Dark Chocolate Peanut Butter Almond Bar

According to Chrissy Barth, MS, RDN, RYT, “This individually-wrapped treat offers a well-rounded blend of protein, fats, and chocolate for a balanced boost.”

Trader Joe's Apple Strawberry Fruit Bars

Caitlin Ogletree, MS, RDN, registered dietitian at Candidly Caitlin loves these bars because “the ingredients list is short—just dried fruit—and these make the perfect sweet snack that is rich in vitamins and fiber.” The bars aren’t messy either, making them ideal for kiddos.

Chipotle Vegetable Quesadillas

Of course, you need a few savory snacks in your back pocket. “These frozen snacks are made with black beans, corn, cheese, and each one has 4 grams of fiber and 15 grams of protein. Serve with salsa or guacamole, and now we're talking!” says Liz Weiss, MS, RDN with Liz's Healthy Table.

Next time you’re at Trader Joe’s, be sure to make a beeline for the Everything But The Bagel Seasoned Smoked Salmon, but don’t forget to stock up on these other nourishing options too!

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