Costco’s food court is a beloved stop for shoppers seeking affordable and quick meals. While known for its generous portions and tasty offerings, navigating the menu with health in mind requires understanding the nutritional value of each item. This guide breaks down the Costco food court menu, highlighting options that align with healthier eating habits and those best enjoyed in moderation.
Costco Food Court Nutrition: Hot Food Choices
The hot food section at Costco is famous for its pizzas and hot dogs, but also includes sandwiches. It’s important to note that most hot food items are calorie-dense and high in sodium, saturated fat, and cholesterol. Due to large portion sizes, consider sharing or saving half for later to manage calorie intake.
✓ BBQ Beef Brisket Sandwich: A Moderate Hot Food Pick
The BBQ Beef Brisket Sandwich, while not the most nutritious overall, stands out as a relatively better hot food option. It contains 610 calories, 34g of fat (11g saturated fat), 54g of carbohydrates, 27g of protein, and 1,310mg of sodium. Choosing this over other hot sandwiches can be a slightly lighter choice in terms of calories and saturated fat within the hot food category.
✗ Hot Turkey and Provolone Sandwich: Less Favorable Nutrition Profile
Despite turkey being a lean protein source, the Hot Turkey and Provolone Sandwich at Costco’s food court ranks among the less nutritious options. This sandwich packs 740 calories, 34g of fat (12g saturated fat), 49g of carbohydrates, 43g of protein, and a significant 1,710mg of sodium. The higher calorie and sodium content makes it a less optimal choice compared to other menu items.
Costco Food Court Nutrition: Cold Salads – A Better Category
Costco’s cold food options, primarily salads, generally offer more nutritious choices. These are especially suitable for those watching their calorie intake. A key tip for both salads: ask for dressing on the side to control the amount used and reduce overall calories, fat, and sodium.
✓ Chicken Caesar Salad: A Top Nutritious Pick with Modifications
The Chicken Caesar Salad can be a healthier choice, particularly when modified. With the standard dressing portion, it totals 650 calories, 40g of fat (9g saturated fat), 34g of carbohydrates, 40g of protein, and a high 2,450mg of sodium. To significantly improve its nutritional profile, use dressing sparingly and consider skipping the croutons to lower calories, fat, and carbohydrate content.
✗ Al Pastor Salad: High Sodium Despite Plant-Based Nature
Even though the Al Pastor Salad is plant-based, it’s surprisingly high in sodium. Similar to the Caesar salad, controlling the dressing is crucial. With dressing, it has 800 calories, 56g of fat (8g saturated fat), 59g of carbohydrates, 32g of protein, and a very high 3,270mg of sodium. Opting for no dressing drastically reduces calories to around 330, making it a much lighter option, though sodium remains a concern even without dressing due to other components of the salad.
Costco Drinks: Navigating Beverages Wisely
Costco’s drink menu is simple, featuring fountain sodas, berry smoothies, and coffee freezes. Water is always the most nutritious choice, but for menu items, some are better than others.
✓ Latte Freeze: A Lower Sugar Coffee Option
If you’re looking for a treat beyond water, the Latte Freeze is a relatively better choice compared to other Costco beverages. A 15-ounce serving contains 190 calories, 7g of fat (5g saturated fat), 19g of carbohydrates, 12g of protein, and 160mg of sodium. It’s lower in calories and sugar than the Mocha Freeze and other sugary drinks available.
✗ Mocha Freeze: Higher Sugar and Calorie Coffee Drink
The Mocha Freeze, while similar to the Latte Freeze, contains significantly more sugar. It’s easy to mistake one for the other, but nutritionally, they differ considerably. A 15-ounce Mocha Freeze has 310 calories, 6g of fat (4g saturated fat), 52g of carbohydrates, 11g of protein, and 180mg of sodium. The high carbohydrate content, primarily from sugar, makes it a less desirable daily choice.
Costco Desserts: Indulge Mindfully
Costco’s desserts include frozen yogurt and, at some locations, the açaí bowl and berry sundae. Frozen yogurt is a long-time favorite, while the açaí bowl offers a potentially healthier twist, often seen as a snack or breakfast item rather than a traditional dessert.
✓ Açaí Bowl: A Better Dessert or Snack Choice
The Açaí Bowl is presented as a more nutritious dessert or snack option. Each bowl contains 330 calories, 8g of fat (4g saturated fat), 72g of carbohydrates, 3g of protein, and 55mg of sodium. It also has 41g of sugar, largely from natural fruit sugars. Its lower saturated fat and sodium content compared to other desserts make it a relatively better choice, though the sugar content is still considerable.
✗ Berry Sundae: High in Sugar and Calories
The popular Berry Sundae is a high-calorie, high-sugar dessert. It packs 480 calories, 0g of fat, 107g of carbohydrates, 45g of protein, and 260mg of sodium, along with a significant 83g of sugar. The very high sugar content positions it as an occasional treat rather than a regular dessert option for those mindful of their sugar intake.
Diet-Specific Options at the Costco Food Court
Eating at Costco food court with dietary restrictions or allergies requires careful selection. While modifications are possible, the limited menu can present challenges.
Gluten-Free Choices
Costco offers a few gluten-free options, though they are not certified gluten-free and cross-contamination is a risk.
- Berry sundae
- Frozen yogurt
- Açaí bowl
- Berry smoothie
- Chicken Caesar salad (without croutons)
- Hot dog (without bun)
Low-Carb Options
Low-carb choices are limited, mainly focusing on meat-based items without bread.
- Hot dog (omit bun)
- Latte freeze
- Fountain drinks (diet versions)
Low-FODMAP Considerations
Low-FODMAP diets are particularly challenging at Costco.
- Chicken Caesar salad (omit croutons, cheese, and dressing) – very limited and requires significant modification.
Diabetes-Friendly Options
Options suitable for diabetes management, focusing on lower carbs and sugar, are scarce.
- Chicken Caesar salad (with modifications to dressing and croutons) – requires careful portion control and modification.
Low-Fat Choices
Low-fat hot food is not available, but some drinks and desserts fit this category.
- Berry sundae (surprisingly fat-free but high in sugar)
- Nonfat frozen yogurt
- Açaí bowl
- Berry smoothie
Low-Sodium Options
Low-sodium diets are difficult to maintain at Costco food court, but some slightly better options exist.
- Berry smoothie
- Açaí bowl – relatively lower in sodium compared to savory options.
Vegetarian Options
Vegetarian options are more plentiful than vegan, thanks to cheese pizza.
- Berry smoothie
- Açaí bowl
- Al pastor salad (plant-based protein)
- Cheese pizza
- Berry sundae
Vegan Choices
Vegan options are increasing at Costco.
- Berry smoothie
- Açaí bowl
- Al pastor salad
- Fountain drinks
Food Allergies and Cross-Contamination
While Costco is expanding plant-based and dairy-free options, those with food allergies must be cautious of cross-contamination due to shared equipment and preparation areas. Soy, egg, fish, and nut allergies can potentially be managed by asking for allergen removal, but trace amounts are still possible. Consult with a Costco team member for ingredient concerns. Dairy-free modifications are possible for some items by omitting cheese, but many frozen drinks and desserts contain milk. Gluten or wheat allergies limit choices to drinks, desserts, and modified salads.
Making Informed Choices at the Costco Food Court
Costco food court provides affordable and convenient meals, but being informed about nutritional content is key to making healthier choices. Salads, with dressing modifications, are generally better options. Other items can be enjoyed in moderation, keeping portion sizes and nutritional profiles in mind. When in doubt, asking a Costco team member for nutritional information or allergen details can help you make the best decision for your dietary needs and health goals.
