When browsing the grocery store shelves, it can be hard to tell which packaged foods are actually good for you. How can an organic sauce contain so much sodium and added sugar? And is that really oil in your butter?
Packaged foods are sneaky. That’s why we put together Eat Clean 2013: Prevention's 100 Cleanest Packaged Food Awards, where we reveal the best, healthiest, and cleanest boxed and bagged foods on the market. Your trusty editors and our favorite experts ate our way through mountains of food in search of the most nutritious, delicious choices with the cleanest ingredients. Curious about what it took to get on this list?
- Must not contain GMO ingredients. (Brownie points to those bearing the “Non-GMO Project Verified Seal”, which denotes foods that have been vetted through the non-profit Non-GMO Project, America’s only third party verification for products produced according to rigorous best practices for GMO avoidance.)
- Must have no more than 10 g of added sugar
- Must have less than 200 mg of sodium per serving (or 400 mg for meals)
- All cans must be free of BPA
- All fish must be sustainable, according to Monterey Bay Aquarium seafood criteria
- All foods had to be absolutely delicious
You can browse by meal, by food category, and even by special (and important to you) criteria, such as certified organic, gluten-free, high-fiber, and more. Get ready for 100 of the cleanest foods you’ve ever seen, all conveniently packaged for your guilt-free eating pleasure.
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Ezekiel 4:9 sprouted whole grain cereal
We love this crunchy organic cereal from Food For Life—especially in cinnamon raisin. With no added sugar, it only tastes like a sweet indulgence. Extra points for the immaculate ingredient list and the fact that it delivers 21 percent of your daily fiber.
Nutrition (1/2 cup): 190 calories, 7 g protein, 41 g carb, 5 g fiber, 1 g fat, 0 g saturated fat, 160 mg sodium, 8 g sugar
Ingredients: Organic sprouted wheat, organic raisins, organic malted barley, organic sprouted barley, organic sprouted millet, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, filtered water, sea salt, organic cinnamon
high fiber, organic, vegetarian, vegan, dairy-free, diabetes-friendly
Nature's Path Qi'a Superfood: chia, buckwheat, & hemp cereal
Has apple-cinnamon anything ever been so healthy? Just a couple of tablespoons of this seedy trio provides plenty of omega-3s, protein, and fiber. Sprinkle it into your yogurt, milk, or oatmeal.
Nutrition (2 Tbsp): 130 calories, 6 g protein, 15 g carb, 4 g fiber, 6 g fat, 0.5 g saturated fat, 0 mg sodium, 3 g sugar
Ingredients: Chia seeds*, buckwheat groats*, hemp seeds*, raisins* (coated with sunflower oil*), freeze-dried apples*, cinnamon*
*Organic
high fiber, organic, vegetarian, vegan, dairy-free, diabetes-friendly
Vigilant Eats organic superfood oat-based cereal, goji cacao
Just add...cold water? Yup. This serving-sized breakfast cereal is as simple as it gets. It’s also gluten-free, vegan, raw, and packed with antioxidants and vitamins. One little container had us full until lunchtime, and the goji-cacao blend satisfies our sweet tooth. Says one editor: “This is hands down my favorite packaged food ever.”
Nutrition (1 container): 300 calories, 11 g protein, 51 g carb, 8 g fiber, 7 g fat, 1.5 g saturated fat, 30 mg sodium, 6 g sugar
Ingredients: Gluten-free organic rolled oats, gluten-free organic oat flour, organic coconut palm sugar*, organic goji berries, organic cacao nibs*, organic maple syrup powder, organic hemp flour, organic yacon root powder, organic cinnamon
*Raw
high-fiber, organic, gluten-free, vegan, vegetarian, dairy-free, diabetes-friendly
Kashi 7 Whole Grain Flakes
Texture rules in one of Kashi’s simplest cereals: Crunchy whole-grain flakes and airy puffs, plus a touch of sweetness, equals a perfect bowl.
Nutrition (1 cup): 180 calories, 6 g protein, 41 g carbs, 6 g fiber, 1 g fat, 0 g saturated fat, 150 mg sodium, 4 g sugar
Ingredients: Kashi seven whole grains & sesame blend (whole: hard red wheat, oats, brown rice, triticale, rye, barley, buckwheat, sesame seeds), long grain white rice, evaporated cane juice, wheat bran, barley malt syrup, oat fiber, brown rice syrup, salt
high fiber, vegetarian, vegan, dairy-free, diabetes-friendly
Purely Elizabeth cranberry pecan granola cereal
We can’t keep this one on the shelf. Amaranth, quinoa, and chia seeds form a truly hearty base, while coconut oil lightly coats the grains. Dried cranberries add a welcome touch of sweetness.
Nutrition (1/3 cup): 140 calories, 4 g protein, 18 g carbs, 2 g fiber, 6 g fat, 3 g saturated fat, 110 mg sodium, 6 g sugar
Ingredients: Organic gluten-free oats, organic coconut palm sugar, organic raw virgin coconut oil, organic pecans, dried cranberries, organic puffed amaranth, organic quinoa flakes, organic sunflower seeds, organic chia seeds, organic cinnamon, sea salt
organic, gluten-free, vegan, vegetarian, dairy-free, diabetes-friendly
KIND Healthy Grains Cinnamon Oat Clusters with Flax Seeds
It’s not easy to find a tasty gluten-free granola, but KIND is up to the task, combining the omega-3 power of flax seeds with the fiber of whole grains. Bonus? It’s also gluten-free.
Nutrition (1/3 cup): 130 calories, 3 g protein, 22 g carbs, 5 g fiber, 3.5 g fat, 0 g saturated fat, 20 mg sodium, 6 g sugar
Ingredients: Whole grains (gluten free oats, brown rice, buckwheat, amaranth, millet, quinoa), evaporated cane juice, flax seeds, chicory root fiber, canola oil, molasses, cinnamon, sea salt, Vitamin E (D-Alpha Tocopheryl Acetate)
high fiber, gluten-free, vegetarian, vegan, dairy-free, diabetes-friendly
Trader Joe's gluten-free rolled oats
Perfect for when you want to warm up with minimal effort. The ingredient list couldn’t be healthier—nothing here but oats—but we’re not vouching for what else you can do with these. (They’re perfect for baking cookies, but you didn’t hear that from us.)
Nutrition (1/2 cup uncooked): 150 calories, 6 g protein, 27 g carbs, 4 g fiber, 2.5 g fat, 0 mg sodium, 1 g sugar
Ingredients: 100% whole grain rolled oats
high fiber, gluten-free, vegan, vegetarian, dairy-free, diabetes-friendly
Bob's Red Mill mighty tasty GF hot cereal
Finally, a gluten-free oatmeal that tastes amazing! Just four pure ingredients supply all the protein and fiber you need for early morning energy, and the slightly nutty flavor satisfies foodies. Our tip? Toss in a few chopped pistachios and sprinkle on the cinammon for a healthy flavor boost.
Nutrition (1/4 cup): 150 calories, 4 g protein, 31 g carbs, 4 g fiber, 1.5 g fat, 5 mg sodium, 0 g sugar
Ingredients: Whole grain brown rice, corn, sweet white sorghum, buckwheat
high fiber, gluten-free, vegetarian, vegan, dairy-free, diabetes-friendly
Stonyfield Greek, 0%, plain
Greek yogurt is lower in naturally occurring sugar than regular yogurt and packs a huge chunks of protein: 23 g, in Stonyfield’s case. It’s one of the only USDA-organic Greek yogurts widely available, and it has just one ingredient. Now that’s clean.
Nutrition (1 cup): 130 calories, 23 g protein, 9 g carbs, 0 g fiber, 0 g fat, 0 g saturated fat, 95 mg sodium, 9 g sugar
Ingredients: cultured pasteurized organic nonfat milk. Cultures: S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, and L. Casei
organic, gluten-free, vegetarian, diabetes-friendly
WholeSoy & Co unsweetened plain soy yogurt
A favorite of the dairy-averse, WholeSoy yogurt is tart, creamy, and delicious. Just one cup provides half of your daily calcium. Plus, it freezes well to become a nighttime treat.
Nutrition (1 cup): 130 calories, 10 g protein, 7 g carbs, 2 g fiber, 6 g fat, 1 g saturated fat, 25 mg sodium, 2 g sugar
Ingredients: pasteurized and cultured organic soymilk (filtered water and ground organic soybeans), organic cornstarch, tricalcium phosphate, organic natural flavor, live active vegan cultures (L. Plantarum LM, L. Acidophilus, B. Bifidum, L. Bulgaricus and S. Thermophilus)
gluten-free, organic, vegetarian, vegan, dairy-free, diabetes-friendly
SoDelicious cultured coconut milk Greek-style yogurt
Another dairy-free fave. “It bakes well in muffins and scones and is amazing in smoothies and desserts like pudding,” says Amie Valpone, a personal chef and clean eating expert. Plus, cultured coconut milk provides something you usually don’t get in yogurt: fiber!
Nutrition (1 container, 170 g): 130 calories, 2 g protein, 22 g carbs, 9 g fiber, 5 g fat, 4.5 g saturated fat, 130 mg sodium, 7 g sugar
Ingredients: Organic coconut milk (water, organic coconut cream), chicory root extract, organic dried cane syrup, rice starch, pectin, tapioca dextrose, algin (kelp extract), magnesium phosphate, tricalcium phosphate, locust bean gum, live cultures, guar gum, monk fruit extract, vitamin D-2, vitamin B12
high-fiber, gluten-free, dairy-free, vegetarian, vegan, diabetes-friendly
fa*gE Total Greek yogurt 2%
In terms of taste, fa*gE is king. Nothing compares to its silky-smooth texture, and this Greek yogurt is versatile way beyond breakfast. We love how it makes desserts extra-creamy and replaces sour cream in savory dishes.
Nutrition (1 container, 7 oz): 150 calories, 20 g protein, 8 g carbs, 0 g fiber, 4 g fat, 3 g saturated fat, 65 mg sodium, 8 g sugar
Ingredients: Grade A Pasteurized Skimmed Milk and Cream, Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei)
gluten free, vegetarian, diabetes-friendly
Bob's Red Mill organic 7-grain pancake and waffle mix
Pancakes, as a health food? Yes, please! Our favorite mix packs in a bevy of whole grain flours, like flaxseed meal, quinoa, and spelt. It’s low in sugar and has tons of phosphorus and iron, to boot.
Nutrition (1/3 cup): 190 calories, 7 g protein, 37 g carbs, 6 g fiber, 1 g fat, 0 g saturated fat, 380 mg sodium, 2 g sugar
Ingredients: Organic whole grain flour blend (soft white wheat, rye, spelt, corn, oat, kamut, flaxseed meal, quinoa and brown rice flour), organic vital wheat gluten flour, organic evaporated cane juice, baking powder (monocalcium phosphate, cicarbonate of soda, cornstarch) and sea salt
high-fiber, organic, vegetarian, vegan, dairy-free, diabetes-friendly
Nature's Path organic flax plus frozen waffles
Finally, frozen waffles that aren’t stuffed with weird additives. This organic toaster breakfast is full of fiber and omega-3s, thanks to flax seeds.
Nutrition (for 2 waffles): 200 calories, 4 g protein, 30 g carbs, 5 g fiber, 8 g fat, 1 g saturated fat, 330 mg sodium, 5 g sugar
Ingredients: Water, whole wheat meal*, and/or flour*, soy oil*, evaporated cane juice*, flaxseeds*, baking powder, pear* juice concentrate and/or grape* juice concentrate, soy lecithin*, oat bran*, rice bran extract*, sea salt
*Organic
high fiber, organic, vegetarian, vegan, dairy-free, diabetes-friendly
Organic Valley 2% milk
Call us crazy, but we swear that organic milk really does taste better. This one especially: it comes straight from antibiotic-free cows grazing on pastures without synthetic pesticides. For a real treat, try Organic Valley’s luscious grassmilk, drawn from 100% grass-fed cows with cream on top. (Available in California, Washington, Oregon, and Colorado.)
Nutrition (1 cup, 2%): 130 calories, 8 g protein, 13 g carbs, 0 g fiber, 5 g fat, 3 g saturated fat, 125 mg sodium, 12 g sugar
Ingredients: Organic Grade A reduced fat milk, vitamin A palmitate, Vitamin D3
organic, gluten-free, vegetarian, diabetes-friendly
Pacific Natural Foods organic almond milk
You don’t need sugar to make a “milk” beverage taste great. We splash this original unsweetened version in coffee and on cereal for a dairy-free, low-fat treat.
Nutrition (1 cup): 35 calories, 1 g protein, 2 g carbs, 0 g fiber, 2.5 g fat, 0 g saturated fat, 190 mg sodium, 0 g sugar
Ingredients: Almond base* (filtered water, almonds*), rice starch*, sea salt*, vanilla*, natural flavor, carrageenan, riboflavin (B2), vitami A palmitate, vitamin D2
*Organic
gluten-free, organic, vegetarian, vegan, dairy-free, diabetes-friendly
Silk Pure Coconutmilk
A dreamy, creamy dairy alternative. Silk coconutmilk has 50% more calcium than dairy milk and less sodium than almond milk.
Nutrition (1 cup): 80 calories, 1 g protein, 7 g carbs, 0 g fiber, 5 g fat, 5 g saturated fat, 30 mg sodium, 6 g sugar
Ingredients: Coconutmilk (filtered water, coconut cream), cane sugar, natural flavor, carrageenan, yam flour. Vitamins & minerals: Calcium carbonate, vitamin A palmitate, vitamin B12, vitamin D2.
gluten-free, vegetarian, vegan, dairy-free, diabetes-friendly
WESTSOY organic unsweetened soymilk
westsoymilk.com
Just one cup of this delightfully simple soymilk has 9 g of protein, and as far as taste is concerned, this one was our favorite.
Nutrition (1 cup): 90 calories, 9 g protein, 5 g carbs, 4 g fiber, 4.5 g fat, 0.5 g saturated fat, 30 mg sodium, 1 g sugar
Ingredients: Filtered water, whole organic soybeans
high-fiber, gluten-free, organic, vegetarian, vegan, dairy-free, diabetes-friendly
Whole Foods 365 organic rice milk, unsweetened
It’s never been a better time to go dairy-free. Whole Foods organic rice milk manages to taste silky and sweet, with tons of fiber and no added sugar.
Nutrition (1 cup): 45 calories, 1 g protein, 10 g carbs, 6 g fiber, 2 g fat, 0 g saturated fat, 135 mg sodium, 0 g sugar
Ingredients: Organic rice milk (filtered water, organic whole grain brown rice), organic inulin (natural source of dietary fiber), organic expeller pressed safflower and/or sunflower seed oil, tricalcium phosphate, sea salt, organic vanilla extract, carrageenan, natural flavor, vitamin A palmitate, ergocalciferol (vitamin D2), cyanocobalamin (vitamin B12)
high fiber, gluten-free, organic, vegetarian, vegan, dairy-free, diabetes-friendly
Green Valley Organics lactose-free kefir, plain
Hailing from an organic, humane dairy in Sonoma County, Green Valley Organics products are the real “all-natural” deal. Give your probiotics a boost with their creamy, tangy kefir, a fermented milk drink sure to please even those who are extremely lactose intolerant. Throw it in a smoothie or freeze it and then eat it by the spoonful for dessert.
Nutrition (1 cup): 90 calories, 8 g protein, 10 g carbs, 0 g fiber, 2.5 g fat, 1.5 g saturated fat, 75 mg sodium, 9 g sugar
Ingredients: Organic lowfat pasteurized milk, lactase enzyme, vitamin A and Flourish®, our proprietary blend of 10 live and active cultures: L. Bulgaricus, L. Acidophilus, L. Casei, L. Rhamnosus, L. Lactis, L. Diacetylactis, S. Thermophilus, L. Cremoris, Leuconostoc Cremoris and B. Bifidum
gluten-free, organic, vegetarian, diabetes-friendly
Eggland's Best organic eggs
In our book, eggs are pretty much the perfect breakfast. They’re full of healthy fats, an alphabet of vitamins, and lots of protein for energy. But the best eggs come from happy cluckers. Eggland’s Best hens are fed organic, all-vegetarian hen feed, with no animal by-products, hormones, or antibiotics. The proof is in the yolks: these are a bright, vibrant orange.
Nutrition (per large egg): 70 calories, 6 g protein, 0 g carbs, 4 g fat, 1 g saturated fat, 65 mg sodium, 170 mg cholesterol
Ingredients: Organic eggs
gluten-free, organic, vegetarian, dairy-free, diabetes-friendly
Smucker's organic peanut butter
Kudos to Smucker’s for making an organic line of their famous peanut butter. This version has none of the added sugars or hydrogenated oils that fill so many other name-brand jars. We’d cast it in the leading role for your PB&J.;
Nutrition (2 Tbsp): 210 calories, 7 g protein, 6 g carbs, 2 g fiber, 16 g fat, 2.5 g saturated fat, 50 mg sodium, 1 g sugar
Ingredients: Organic roasted peanuts, contains 1% or less of salt
gluten-free, organic, vegetarian, vegan, dairy-free, diabetes-friendly
Reginald's homemade cinnamon molasses cashew butter
Calling all cashew lovers! Thanks goodness for Reginald’s cashew butter, packed with a healthy dose of MUFAs (and little else.)
Nutrition (2 Tbsp): 170 calories, 4 g protein, 10 g carbs, 1 g fiber, 14 g fat, 3 g saturated fat, 0 mg sodium, 2 g sugar
Ingredients: Dry roasted unsalted cashews, peanut oil, molasses, cinnamon
Gluten-free, vegetarian, vegan, dairy-free, diabetes-friendly
Justin's classic almond butter
By now, you’ve surely heard that almond butter is the new peanut butter. That’s because it has way more fiber, iron, vitamin E, and calcium than its peanut rival. Justin’s small-batch almond butter is completely delicious. The trick is stopping at 2 tablespoons.
Nutrition (2 Tbsp): 200 calories, 7 g protein, 6 g carbs, 4 g fiber, 18 g fat, 2 g saturated fat, 0 mg sodium, 2 g sugar
Ingredients: Dry roasted almonds, organic palm fruit oil
high-fiber, gluten-free, vegetarian, vegan, dairy-free, diabetes-friendly
Available from our friends at Abe's Market
Applegate Farms organic Sunday bacon
Do bacon haters even exist? Even they would be powerless against Applegate Farm’s organic Sunday bacon. It packs a ton of flavor without the antibiotics, pesticide-laden feed, and growth hormones of conventional bacon.
Nutrition (2 pan-fried slices): 60 calories, 4 g protein, 0 g carbs, 5 g fat, 2 g saturated fat, 290 mg sodium
Ingredients: Organic pork, water, sea salt. Contains less than 2% of the following: organic evaporated cane syrup, celery powder
gluten-free, organic, dairy-free, diabetes-friendly
Alexia hashed browns
Starchophobes, listen up: Potatoes are good for you. The problem is, Americans like to deep fry them, pile on the salt, then dip them in sugary condiments. But prepared simply, like these frozen hashed browns, you can get a little crisp and a lot of flavor without the guilt.
Nutrition (2/3 cup): 60 calories, 2 g protein, 4 g carbs, 2 g fiber, 0 g fat, 13 mg sodium, 1 g sugar
Ingredients: Organic gold potatoes, organic seasoning (sea salt, organic dehydrated onion, organic dehydrated garlic, organic white pepper, autolyzed yeast extract and organic sunflower oil)
gluten-free, organic, vegetarian, vegan, dairy-free, diabetes-friendly
Morningstar Farms breakfast patties made with organic soy
These tasty breakfast patties might be the perfect way to start a Meatless Monday. They’re made with non-GMO soy and heat up in just two minutes, giving you (veggie) sausage flavor with only a bit of the fat.
Nutrition (1 patty): 80 calories, 8 g protein, 4 g carbs, 1 g fiber, 3 g fat, 0.5 g saturated fat, 240 mg sodium, <1 g sugar
Ingredients: Organic textured soy protein with water, organic wheat gluten with water, expeller pressed sunflower oil, egg whites, cornstarch, contains 2% or less of: torula yeast, natural non-meat flavor, sea salt, malt powder, spices, expeller pressed canola oil, konjac flour, evaporated cane juice, onion powder, milk, citric acid, expeller pressed sesame seed oil
vegetarian, diabetes-friendly
Evol Foods egg and potato breakfast burrito
On hectic grab-and-go mornings, we turn to Evol for a hearty breakfast burrito. Inside are scrambled eggs, roasted potatoes, bell peppers, cheddar cheese, salsa, and 11 grams of protein.
Nutrition (1 burrito): 330 calories, 11 g protein, 43 g carbs, 3 g fiber, 13 g fat, 3.5 g saturated fat, 340 mg sodium, 2 g sugar
Ingredients: Filling: Roasted potatoes (potatoes, canola oil, salt, pepper), cooked eggs (whole eggs, corn starch, citric acid), tomatoes in juice (tomatoes, calcium chloride, citric acid), red and green bell peppers, cheddar cheese (pasteurized milk, cheese cultures, sat, enzymes), onions, corn starch, garlic, spices, jalapenos, lime juice, salt
Tortilla: Wheat flour, whole wheat flour, water, canola oil, baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), salt, guar gum
vegetarian
Mandy Oaklander
Mandy Oaklander is the former Senior Writer of Prevention.com. She is a graduate of Northwestern University's Medill School of Journalism. Follow her onTwitter@mandyoaklander.
