The short version
- Build the cart around protein, calcium-rich foods, vegetables and whole grains.
- Store-brand staples are usually the best value.
- Canned fish, beans and frozen vegetables keep the bill and the waste down.
- Plain yogurt, unsalted nuts and fruit cover most snacks.
- Read the label for added sugar and sodium before a product goes in the cart.
Why Kroger
Kroger is the largest traditional supermarket chain in the United States and the third-largest grocery retailer by spending share.1 It is a full-service supermarket, so you get a fish counter, a deli and a large produce section. That makes it the easiest of the three big US chains for fresh food.
Protein supports the muscle that declines from the menopause transition onward, calcium needs rise to 1,200 mg a day at 51, and fatty fish supplies omega-3 fats and vitamin D.2,3,4
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Store brands to look for
Simple Truth is Kroger's natural and organic line, Private Selection is its premium line, and the Kroger brand covers everyday staples. The same brands are sold in Kroger-owned stores such as Ralphs, Fred Meyer, King Soopers, Fry's, Smith's and Harris Teeter. Ranges change by location and season, so treat names as a guide and read the label on the shelf.
Your Kroger cart
| Food | What to pick | Good for |
|---|---|---|
| Fresh salmon or trout | From the fish counter. Ask what came in that day. | Protein, omega-3 and vitamin D |
| Chicken or ground turkey | Store-brand packs | Protein |
| Plain Greek yogurt and cottage cheese | Store brand | Protein and calcium |
| Eggs | A dozen | Protein |
| Fortified soy milk or milk | Unsweetened | Protein and calcium |
| Leafy greens | Spinach, kale, salad kits without creamy dressing | Fiber and magnesium |
| Seasonal vegetables and fruit | Whatever is on promotion | Fiber |
| Canned sardines, tuna and beans | Store brand | Protein, fiber, calcium from sardines |
| Firm tofu and hummus | Refrigerated natural-foods section | Protein |
| Whole-grain bread | First ingredient whole wheat | Fiber |
| Oats, brown rice, quinoa | Store brand or bulk bins | Fiber and magnesium |
| Nuts and seeds | Unsalted, from the bulk or baking aisle | Healthy fats and magnesium |
Healthy snacks at Kroger
- Fruit from the produce section
- Plain yogurt cups
- Unsalted almonds
- Hummus and whole-grain crackers
- Edamame from the freezer
What to skip
- Deli fried foods and creamy salads
- Sweetened drinks at the end of each aisle
- Bakery items placed next to the produce
Shopping tips for Kroger
- Load digital coupons in the store's app before you go.
- Buy fish on the day you plan to cook it, or choose frozen.
- Use the salad bar only if you will eat it that day.
Five label checks that work in any store
- Yogurt: choose plain. Flavored tubs often carry a lot of added sugar. Add your own fruit.
- Canned fish and beans: pick fish packed in water or olive oil and beans with no salt added, or rinse them.
- Bread, pasta and cereal: the first ingredient should be a whole grain.
- Nut butter: the ingredient list should be nuts, and perhaps salt.
- Percent Daily Value: 5% or less of a nutrient per serving is low and 20% or more is high. Aim low for sodium, saturated fat and added sugars, and high for fiber, calcium and vitamin D.5
Cook what you bought
These recipes use the cart above: Greek yogurt bowl, tuna and white bean salad, baked salmon with roast vegetables and chickpea and spinach curry. The full week is in the 7-day meal plan, and the complete aisle-by-aisle list is in the menopause grocery list.
Common questions
What is Simple Truth?
Simple Truth is Kroger's own natural and organic brand. It includes staples such as beans, yogurt, eggs and frozen produce. As with any brand, check each label for added sugar and sodium.
Is Kroger more expensive than Walmart?
Prices vary by region and week. Store brands, weekly promotions and digital coupons narrow the gap. Compare unit prices on the items you buy most.
References
- Perishable News. Costco overtakes Kroger as America's No. 2 grocery retailer (Numerator market share data). October 28, 2026. https://perishablenews.com/retail/costco-overtakes-kroger-as-americas-no-2-grocery-retailer/
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. https://pubmed.ncbi.nlm.nih.gov/23867520/
- National Institutes of Health, Office of Dietary Supplements. Calcium: fact sheet for consumers. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
- National Institutes of Health, Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- US Food and Drug Administration. How to understand and use the Nutrition Facts label. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
Every health claim above links to its source. Before publication the article was read and approved by Claudia Muresian, health psychologist, fitness coach and healthy nutrition specialist. It is general information and cannot take your personal history into account, so use it to prepare for a conversation with your own clinician.
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