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If you or someone in your family qualifies for WIC, one of the first questions you probably have is: what foods can I actually get? The WIC approved food list is more generous than many people expect. From dairy and eggs to fresh fruits and vegetables, WIC helps families put healthy, wholesome food on the table at no cost. This guide breaks it all down by category so you know exactly what to look for at the store.
What Is WIC and Who Does It Help?
WIC stands for the Special Supplemental Nutrition Program for Women, Infants, and Children. It is a federal program run through your state that provides free nutritious foods, nutrition education, and support services to people who qualify. WIC is designed for pregnant women, women who have recently given birth, breastfeeding mothers, infants, and children up to age 5.
Income eligibility is generally set at or below 185% of the federal poverty level, though the exact thresholds can vary slightly by state and are updated each year. If your family already receives Medicaid, SNAP, or Temporary Assistance for Needy Families (TANF), you may automatically qualify for WIC as well.
How the WIC Approved Food List Works
WIC does not give you a general grocery budget. Instead, you receive specific food packages tailored to your situation — whether you are pregnant, postpartum, breastfeeding, or caring for an infant or young child. Each package includes a set of approved foods chosen for their nutritional value.
In most states, your WIC benefits are loaded onto a WIC EBT card, which works similarly to a debit card at the checkout. You can only purchase items that appear on your state's approved food list, so it helps to know what those items are before you shop.
Tip: Every state has its own version of the WIC food list. The categories below reflect the federal guidelines that apply in most states, but always check with your local WIC office for the exact brands and package sizes approved in your area.
WIC Approved Food List by Category
Dairy Products
Dairy is one of the most important parts of the WIC food package. Approved dairy items typically include:
- Milk — whole milk for children under 2, low-fat or fat-free for older participants
- Cheese — usually block or sliced, in specific varieties and sizes
- Eggs — standard white or brown eggs, typically one dozen per month
- Yogurt — available in some states as a substitute for milk, in approved flavors and sizes
Grains and Cereals
WIC covers whole grain and fortified options to help meet daily nutritional needs:
- Breakfast cereal — must be WIC-approved brands with specific iron and sugar criteria
- Whole wheat bread, tortillas, or brown rice — whole grain options are prioritized
- Oatmeal — included in many state packages as a healthy grain option
Protein Foods
WIC provides several plant-based and traditional protein sources:
- Peanut butter — a popular staple in WIC packages, usually 16 to 18 ounce jars
- Dried or canned beans and peas — black beans, kidney beans, lentils, and similar legumes
- Canned fish — such as tuna or salmon, for postpartum and breastfeeding women
Fruits and Vegetables
This is one of the most flexible parts of the WIC approved food list. Most participants receive a monthly dollar amount specifically for fruits and vegetables, which can be spent on:
- Fresh fruits and vegetables of your choice
- Frozen fruits and vegetables with no added sugar or salt
- Canned fruits in juice or water (no heavy syrup)
- Canned vegetables with low or no added sodium
This benefit gives families a lot of freedom to choose produce they actually enjoy and that fits their cooking habits.
100% Fruit Juice
WIC covers specific varieties of 100% fruit juice, typically in 64-ounce containers. Common approved options include orange juice, apple juice, and grape juice. Juice must be 100% fruit with no added sugar.
WIC Foods for Infants
Infants have their own special WIC food package, which is separate from what mothers receive. Depending on whether the baby is breastfed or formula-fed, the package may include:
- Infant formula — WIC covers specific brands and sizes of iron-fortified formula for formula-fed babies
- Baby food — pureed fruits and vegetables in approved jar sizes for older infants
- Baby cereal — iron-fortified infant cereal for babies who are starting solid foods
Breastfed babies receive a more limited formula package, while their mothers receive an enhanced food package to support milk production. WIC strongly encourages breastfeeding and provides additional support for mothers who choose to nurse.
What the WIC Approved Food List Does Not Cover
It helps to know what WIC does not include so you are not surprised at the register. WIC benefits generally cannot be used for:
- Vitamins or supplements (unless prescribed through a WIC nutritionist)
- Non-food items like diapers or toiletries
- Prepared or hot foods
- Energy drinks or flavored beverages
- Foods not on your state's approved list, even if they seem similar to approved items
Tips for Shopping With Your WIC Benefits
Shopping with WIC is easier when you are prepared. Here are a few practical tips to help your trip go smoothly:
- Download your state's WIC app, if available, to check your balance and browse approved foods before you shop
- Look for the WIC shelf label in the grocery store aisle — many stores mark approved items with a small tag
- Check the exact package size and brand before putting an item in your cart — wrong sizes will not go through
- Ask the cashier to run your WIC items separately from other groceries
- If a food does not scan as approved, ask your store's customer service desk for help
How to Check Your State's WIC Approved Food List
Because every state manages its own WIC program, the specific brands, sizes, and categories on the WIC approved food list can vary. The best way to get the exact list for your state is to contact your local WIC office directly or visit your state's WIC website.
You can also visit WIC.fns.usda.gov — the official USDA website for the WIC program — which includes a directory of state WIC agencies and links to each state's food list and contact information.
Ready to Apply or Learn More?
If you think you or a family member may be eligible for WIC, do not wait to find out. The program is available in every state, U.S. territory, and many tribal areas. Benefits can start quickly once you are enrolled, and there is no cost to apply.
Your next step: Visit WIC.fns.usda.gov to find your state's WIC agency, check eligibility requirements, and apply. You can also call your local health department to ask about WIC enrollment in your area. Getting the nutrition support your family needs is just a few steps away.
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