Food and Feeding

WIC Allowed Fruits and Vegetables:

Generally speaking, any organic OR non-organic fresh, canned, or frozen fruits, or, fresh, canned, or frozen vegetables, are allowed.

Fruits or vegetables prepared with added sugars, fats, oils, or salt are not allowed. The only potatoes allowed are fresh sweet potatoes and yams (not frozen or canned).  

See below for a complete list of allowable items or print the WIC Buying Guide for shopping tips and a list of allowed items that you can use as a reference while shopping.

Fresh Fruits and Vegetables

Allowed

• Any variety of fresh, organic or non-organic vegetables and fruits except white potatoes* (fresh sweet potatoes and yams are allowed)
• Bagged salad mixtures, bagged vegetables

Not Allowed

• White potatoes*
• Items from salad bar, party trays or bowls, fruit baskets, decorative vegetables and fruits, dried fruits
• Nuts, including peanuts, fruit/nut mixtures
• Herbs, spices, salad dressings, salad kits

* White potatoes are any potatoes other than sweet potatoes and orange yams. Only fresh sweet potatoes and yams are allowed.

Canned Fruits

Allowed

• Any brand and container type (metal, plastic, glass)
• Any size (except single-serving packages)
• Any organic or non-organic plain fruit, plain fruit mixtures (except fruit cocktails) packed in water or juice
• Applesauce (unsweetened only)

Not Allowed

• Fruit cocktails, cranberry sauce, pie filling
• Fruit canned in any syrup (heavy, light, naturally light, extra light, etc.)
• Fruit with added sugar or sweetener (lightly sweetened in fruit juice, etc.) or nectar
• Fruits with added salt, fat or oils
• Single-serving packages (lunch packs)

Shopping Tip: CANNED FRUIT
Choose containers that say:
• “In its own juice”
• “In unsweetened juice”
• “In juice from concentrate,”
• “Naturally sweet” or “100% natural”
• “100% pure fruit and juice”

Canned Vegetables

Allowed

• Any brand
• Any size can
• Any organic or non-organic plain vegetable, plain vegetable mixtures (without potatoes)
• Tomatoes, including whole, crushed, diced, and pureed
• Regular or low sodium

Not Allowed:

• White potatoes*, sweet potatoes, yams, or sauerkraut
• Pickled or creamed vegetables (including creamed corn, whole or sliced pickles)
• Salsa, sauces (pizza, spaghetti or tomato), stewed tomatoes or tomato paste
• No canned beans or mature legumes of any kind (e.g. baked beans, pork and beans, black-eyed peas, garbanzo, black, kidney, navy, lima or pinto beans, soybeans, split peas, or lentils)
• Soups, ketchup, relishes, olives or other condiments
• Products with added sauces, fats, or oils
• No glass containers

Frozen Fruit

Allowed

• Any brand bag or box
• Any size (except single-serving packages)
• Any organic or non-organic plain fruit, plain fruit mixtures with no added sugar or artificial sweetener

Not Allowed

• Products packaged in tubs
• Any ingredients other than plain fruit (may not include sugar
or any artificial sweeteners)

Shopping Tip: FROZEN FRUIT
Choose containers that say:
• “Naturally sweet” or “100% natural”
• “100% pure fruit”
• “No artificial sweeteners added”
• “IQF” (Individually Quick Frozen, with no added sweeteners)

Frozen Vegetables

Allowed

• Any brand or package type
• Any organic or non-organic plain vegetable,
plain vegetable mixtures (without potatoes*)
• Any size (except single-serving packages)
• With or without salt

Not Allowed

• Single-serving packages
• Potatoes in any form (french fries, hash browns, tater tots or
other shaped potatoes, etc.)
• Vegetables with sauces
• Vegetables mixed with pasta, rice or any other ingredients

Shopping Tip: FROZEN VEGETABLES
Choose containers that DO NOT say:
• “Seasoned,” “Flavored” or “Breaded”
• “With cheese” or any other kind of sauce

Vermont WIC Fruit and Veggie Card Accepted Here

Look for the Vermont WIC Fruit and Veggie Card Accepted Here sign where you shop, or check our list of authorized grocery stores.

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