WIC‑Approved Foods: What’s Typically Covered and How It Works

The WIC (Women, Infants, and Children) program helps low‑income pregnant people, new parents, infants, and young children access specific nutritious foods. If you’re new to WIC, it can be confusing to understand what foods are actually covered.

This guide explains the typical WIC‑approved foods list, how it usually appears on your benefits, and what to expect when shopping. It’s written for general guidance only.

HowToGetAssistance.org is not a government agency, not an application site, and not connected to WIC. For official information or to apply, you’ll need to go through your state or local WIC office or their official website.

What Is WIC and How Do WIC Food Benefits Work?

WIC is a nutrition assistance program funded by the federal government and run by state and local health agencies. It typically provides:

• Monthly food benefits (loaded to an electronic WIC card in most states)
• Nutrition education and counseling
• Breastfeeding support
• Referrals to health care and social services

Instead of giving you cash, WIC benefits are tied to specific foods that support healthy growth for:

• Pregnant, postpartum, or breastfeeding individuals
• Infants (birth to 12 months)
• Children (1 to 5 years old)

Your exact food package depends on:

• Your category (pregnant, breastfeeding, infant, child)
• Your nutritional needs (decided by WIC staff)
• State and local rules, which can vary

You typically cannot buy any food you want with WIC. You can only buy approved items in allowed sizes, types, and brands, based on your state’s WIC Approved Foods List (AFL).

Key Types of Foods Typically Covered by WIC

Every state publishes its own WIC foods list, but many categories are similar. Below are common WIC food categories and what’s usually included.

Milk and Dairy

WIC usually includes milk as a key source of calcium and vitamin D.

Common options:

• Cow’s milk (usually fat‑free or 1%, sometimes 2% or whole for kids under age 2 if allowed)
• Lactose‑free milk (when medically appropriate)
• Dry (powdered) or evaporated milk (sometimes allowed)
• Cheese (often natural cheese like cheddar, mozzarella, Colby, Monterey Jack, and sometimes slices or blocks)
• Yogurt (plain or flavored, depending on state rules)

Typical restrictions:

• Size: Certain carton or gallon sizes only
• Type: Usually no flavored milks (chocolate, strawberry), unless a state specifically allows them
• Cheese: Often no specialty flavors, cheese spreads, or deli cheese

Eggs

Eggs are a common part of WIC food packages.

Usually covered:

• Large, white chicken eggs, fresh
• Sold by the dozen or similar standard packages

Usually not covered:

• Specialty eggs (organic, free‑range, cage‑free, omega‑3, brown, etc.) unless your state specifically allows them
• Liquid egg substitutes or pre‑cooked egg products (in many states)

Whole Grains

WIC typically encourages whole grains to support heart and digestive health.

Commonly allowed:

• Whole wheat bread
• Brown rice
• Whole grain tortillas (corn or whole wheat)
• Oats / oatmeal
• 100% whole wheat pasta (in many states)
• Other whole grains like barley or bulgur in some state lists

Typical rules:

• Must be 100% whole wheat or whole grain (check the label; your WIC list often gives examples)
• Certain sizes and brands only
• No pastries, muffins, or snack cakes

Breakfast Cereal

Cereal is one of the most detailed WIC categories.

Usually includes:

• Iron‑fortified, low‑sugar cereals
• A list of specific brands, flavors, and sizes (cold or hot cereals)
• Both adult and child‑friendly options, as long as they meet WIC rules

Typical restrictions:

• Must be whole grain or enriched
• Must meet sugar limits (no sugary or candy‑type cereals)
• Only listed brands and types are approved in your state guide

Fruits and Vegetables

Most WIC participants receive a Cash Value Benefit (CVB) each month for fruits and vegetables.

Usually can be used on:

• Fresh fruits and vegetables (most loose or bagged produce)
• Frozen fruits and vegetables without added sugars, sauces, or breading
• Canned fruits and vegetables (packed in water or juice; rules vary by state)

Often not allowed:

• Pre‑made salads with dressing or toppings
• Party trays
• Dried fruits with added sugar (in many locations)
• Fruits or vegetables with added sauces, cheese, or gravy (often restricted)

Some states also allow baby food fruits and vegetables for infants as part of the package.

Infant Formula and Infant Foods

For infants, WIC typically provides:

• Infant formula (specific brands and types determined by state contract)
• Specialized formulas or medical foods if prescribed and allowed
• Infant cereal (iron‑fortified, usually plain)
• Jarred baby food (fruits, vegetables, meats) for older infants

Important notes:

• The type and brand of formula is usually very specific in your benefits.
• Switching formulas or requesting special formula usually requires medical documentation and approval from your WIC clinic.

Beans, Peas, Lentils, and Peanut Butter

These foods are common protein and iron sources in WIC packages.

Typically allowed:

• Dry beans, peas, lentils (e.g., black beans, pinto beans, split peas, lentils)
• Canned beans (often must be plain — no added meats or sauces)
• Peanut butter (usually plain, creamy or crunchy)

Common restrictions:

• No bean products with added fats, sugars, or meats (like baked beans with pork, in many states)
• Peanut butter usually cannot contain added chocolate, honey, or mix‑ins

Canned Fish

Some breastfeeding or postpartum participants may receive:

• Canned tuna
• Canned salmon
• Canned sardines

Restrictions may include:

• Specific can sizes
• Water‑packed or oil‑packed depending on your state
• Only certain brands or types listed on your WIC foods guide

Juice

WIC has been reducing juice in many packages, but some participants still receive 100% fruit or vegetable juice.

Commonly allowed:

• 100% juice (no added sugar) in specific sizes/cartons
• For children, often smaller containers (like 64‑oz jugs or single‑serve cartons)
• For adults, often larger bottles, as allowed by your state

Usually not allowed:

• Juice drinks, cocktails, or beverages with less than 100% juice
• Juices with added sweeteners

Other Foods That May Be Included

Depending on your state and your specific package, you may also see:

• Tofu
• Soy beverages (for those who can’t or don’t drink cow’s milk, with approval)
• Nutritional medical foods (with documentation and approval)
• Extra items for fully breastfeeding parents, such as more canned fish or other foods

These items often require specific brands and nutrient levels and may need doctor or WIC nutritionist approval.

How WIC Food Packages Differ by Category

Your “food package” is a preset group of foods WIC authorizes for you each month. The package depends on who you are and your nutritional needs.

The table below shows typical examples (actual amounts and items vary by state and by individual assessment):

Your local WIC clinic usually explains your personal food package and gives you:

• A printed benefit list or receipt
• A WIC foods booklet or app showing approved items
• Guidance on how to read store labels and shelf tags

How to Find Your State’s WIC Approved Foods List

Because rules vary, it’s important to get your information from official local sources, not from generic lists online.

You can typically find your WIC foods list by:

1. Contacting your local WIC office

   • Ask for the current WIC Approved Foods List for your state or county.
   • You can usually get a printed booklet or a PDF.

2. Visiting your state health or WIC website

   • Many states post a downloadable foods list or a shopping guide.
   • Some states have a WIC mobile app that lets you scan barcodes to check if items are allowed.

3. Checking your WIC app (if available)

   • Some apps show real‑time status of whether a scanned product is allowed in your state.

4. Asking at WIC‑authorized stores

   • Some stores keep a current WIC list at customer service or tag WIC items with special shelf labels.

Who Typically Qualifies for WIC?

Eligibility rules can change and differ somewhat by state, but generally WIC serves:

• Pregnant individuals
• Postpartum individuals (for a limited time after the pregnancy ends)
• Breastfeeding individuals (often for a longer period)
• Infants
• Children up to their 5th birthday

Common requirements include:

• Residence in the state where you’re applying
• Meeting income guidelines (usually based on household size and income; in some cases automatic if you receive other benefits like SNAP or Medicaid)
• Being determined to have a nutritional risk (decided by WIC clinic staff using health and diet information)

For exact rules, income limits, and documentation, contact your state or local WIC agency or check the official state WIC website.

Documents to Gather Before Applying for WIC

If you’re planning to apply, local offices typically ask for proof of:

• Identity

  • Driver’s license, state ID, passport, birth certificate, or another official ID

• Residence

  • Utility bill, lease, mail with your name and address, or other proof you live in the service area

• Income

  • Pay stubs, a letter from an employer, benefit award letters (like SNAP, TANF, SSI), or tax forms, depending on local rules

• Pregnancy or birth (if applicable)

  • Sometimes a doctor’s note, clinic record, or hospital document

Because requirements can vary, it’s a good idea to call your local WIC office in advance and ask what to bring.

How and Where to Apply for WIC

You cannot apply for WIC through HowToGetAssistance.org. To start, you usually have a few options:

• Call your local WIC clinic or county health department

  • Ask to schedule a WIC appointment.
  • You may have an in‑person or remote (phone/video) visit.

• Use your state’s official online benefits or WIC portal (if available)

  • Some states allow you to start an application or request an appointment online.

• Visit a local health department office in person

  • Many counties handle WIC through their public health department.
  • They can direct you to the correct WIC office.

At the appointment, staff usually:

1. Review your documents (ID, address, income).
2. Ask about health and nutrition for you and your child.
3. Take basic measurements (like height, weight, and sometimes a finger‑prick test for anemia).
4. Determine eligibility and, if approved, assign a food package.
5. Provide a WIC card, explain how to use it, and review the approved foods list.

What Happens After You Start Getting WIC

Once you’re enrolled and receiving benefits, you usually:

• Get a monthly deposit of food benefits on your WIC card.
• Shop at WIC‑authorized stores, using your card and following the foods list.
• Have follow‑up appointments or contacts with WIC staff to:
  • Renew benefits (recertify)
  • Adjust food packages as your child grows
  • Get nutrition education and support

Your benefit printout or receipt will show which items you still have available each month (for example, gallons of milk, ounces of cereal, dollar amount for fruits and vegetables).

Common Shopping Rules and Tips for WIC Foods

Because WIC is very specific, many participants find it helpful to:

1. Always bring your WIC card and foods list

   • Or use the state WIC app if there is one.

2. Match package sizes and types exactly

   • WIC often requires specific sizes (e.g., 16‑oz bread, 18‑oz peanut butter).
   • Some states approve only certain brands.

3. Look for WIC shelf tags

   • Many authorized stores label WIC‑eligible products with signs or tags.

4. Separate WIC items at checkout

   • Some store systems handle this automatically, but separating WIC and non‑WIC items can help avoid confusion.

5. Check your remaining balance

   • Some receipts show remaining benefits.
   • In some states, you can check your balance by phone, app, or WIC website account.

Common Reasons WIC Food Purchases Are Denied at Checkout

If your WIC transaction is declined or certain items don’t go through, common reasons include:

• The item isn’t on your state’s WIC‑approved list.
• The brand, flavor, or size doesn’t match what’s allowed.
• You’ve already used up that portion of your monthly benefit (for example, all gallons of milk).
• The system hasn’t updated yet after a recent benefit load.
• The store’s register isn’t properly set up for WIC or there’s a technical error.

If this happens:

• Ask the cashier or store customer service if the item is WIC‑eligible in their system.
• Keep your receipt.
• Contact your local WIC office or call the number on the back of your WIC card for help.

What If You’re Denied WIC or Disagree With a Decision?

If you’re denied WIC benefits, told that you’re no longer eligible, or disagree with a decision (including about formula or special foods), you usually have the right to:

• Ask for an explanation in plain language.
• Request a fair hearing or appeal.

The steps usually include:

1. Reviewing the denial notice

   • This often explains the reason and gives a deadline to request a hearing.

2. Contacting your local WIC office

   • Ask how to file an appeal or request a fair hearing.
   • Ask what documents or proof may help your case (such as updated income information or medical notes).

3. Attending the hearing

   • Hearings may be in person, by phone, or by video.
   • You can usually present your side of the story, provide documents, and sometimes bring someone to help you.

For exact rights and timelines, follow the directions on the official notice you received or call your state WIC agency.

If You Don’t Qualify for WIC or Need More Help

If you don’t qualify for WIC or your benefits don’t cover everything you need, you may consider:

• SNAP (Supplemental Nutrition Assistance Program)

  • Provides monthly funds to buy a wider range of foods at many grocery stores.
  • Apply through your state’s official benefits or human services agency.

• Local food banks and pantries

  • Many communities have food pantries operated by nonprofits, churches, or community centers.
  • You can often find them by calling 211 or your county social services office.

• School meal programs

  • For school‑age children, free or reduced‑price school meals may be available through the local school district.

• Community health centers

  • Some provide nutrition counseling, breastfeeding support, or referrals to assistance programs.

Each program has its own eligibility rules and application process, so it’s important to check with the official agency or office that runs the program in your area.

How to Make Sure You’re Using Official WIC Channels (Avoiding Scams)

When dealing with benefits, it’s important to confirm that you’re using official resources:

• Check the website address

  • Official state sites usually end in “.gov” or are clearly linked from state health department pages.

• Call published government numbers

  • Use phone numbers listed on:
    • State or county health department websites
    • Brochures from clinics or health departments
    • Official letters you’ve received

• Never pay a third party to apply for WIC

  • WIC applications and appointments are typically free through official offices.

• Protect your WIC card and PIN

  • Don’t share your PIN with friends, social media groups, or strangers offering “help.”

If you’re unsure whether a website, text, or call is real, you can:

• Contact your local health department, or
• Call your state WIC office directly using a number you’ve verified from an official government source.

Understanding the typical WIC‑approved foods list can make it much easier to plan meals, shop confidently, and use your benefits fully. For specific brands, sizes, and rules that apply to you, always rely on:

• Your state’s WIC foods booklet or app
• Your benefit printouts or WIC card receipt
• Guidance from staff at your local WIC clinic or state WIC agency

Those official channels can give you the most accurate and current information for your situation.