Grocery Shopping Guide for Newcomers to Canada

Understanding Canadian Grocery Shopping

Grocery shopping in Canada can feel different from what you are used to. Prices may seem high, especially for fresh produce during winter. Sales tax (GST) is not charged on most basic groceries in Canada, which is good news. However, prepared foods, snacks, and some beverages are taxed. Understanding the system and where to shop will help you feed your family well without overspending.

As a newcomer to Canada, you may also be surprised by the sheer size of Canadian grocery stores and the emphasis on weekly sales flyers. Learning to shop the sales is one of the most effective ways to reduce your grocery bill.

Major Grocery Store Chains

Budget-Friendly Options

No Frills: A no-frills (pun intended) discount grocery store owned by Loblaw Companies. Prices are consistently among the lowest of the major chains. You bag your own groceries and the stores are basic, but the savings are real. Locations across BC, Ontario, and other provinces. They accept the PC Optimum loyalty card for additional savings.

Real Canadian Superstore: Also owned by Loblaw, Superstore offers a wider selection than No Frills at similarly low prices. They carry groceries, clothing, household items, and pharmacy services. Superstore is popular in Western Canada, particularly in BC and Alberta. Their President's Choice (PC) and No Name store brands are significantly cheaper than national brands and are generally good quality.

Walmart Supercentre: Walmart's grocery sections offer competitive prices, especially on pantry staples, dairy, and frozen foods. They price-match advertised prices from other stores. Walmart stores are found in most Canadian cities and suburbs.

FreshCo: A discount banner owned by Sobeys. Similar concept to No Frills with low prices and a focus on value. Available in BC, Ontario, and expanding to other provinces.

Mid-Range Stores

Save-On-Foods: A Western Canadian chain with stores across BC, Alberta, Saskatchewan, and Manitoba. Prices are higher than discount stores, but their weekly sales can be excellent. Their More Rewards loyalty program offers points and personalized coupons. Save-On is known for good produce, deli, and bakery sections.

Safeway: Now owned by Sobeys, Safeway stores are found across Western Canada. Mid-range pricing with a good selection. Their Scene+ loyalty program (shared with Cineplex and Scotiabank) earns points toward groceries and entertainment.

IGA: Common in Quebec and some parts of other provinces. Mid-range pricing with good local product selection.

Premium Stores

Whole Foods Market: Owned by Amazon. Focus on organic, natural, and specialty products. Prices are significantly higher. Useful for specific dietary needs but not recommended for budget-conscious newcomers doing their regular shopping.

Costco: The Bulk Buying Giant

Is a Costco Membership Worth It?

Costco is a membership warehouse club where everything is sold in bulk at low per-unit prices. A basic Gold Star membership costs $65 per year. The Executive membership ($130/year) gives you 2% cash back on purchases, which pays for itself if you spend more than $6,500 per year at Costco.

Costco Pros	Costco Cons
Lowest per-unit prices on many items	$65/year membership fee
Excellent quality Kirkland Signature brand	Must buy in bulk (large quantities)
Great for families (diapers, formula, snacks)	Need a car or large vehicle to transport bulk items
Cheap gas, pharmacy, optical	Can be very crowded on weekends
Generous return policy	Impulse purchases are tempting

Ethnic Grocery Stores

Finding Foods from Home

One of the best things about Canadian cities like Vancouver, Toronto, and Calgary is the diversity of grocery stores. Whatever cuisine you grew up with, you can likely find the ingredients here. Ethnic grocery stores often have significantly lower prices on produce, spices, rice, lentils, noodles, sauces, and other staples compared to mainstream chains.

Where to Find Them in Metro Vancouver

• South Asian groceries: Fruiticana, Sabzi Mandi, Punjab Supermarket (Surrey, with the largest South Asian community in Metro Vancouver)
• Chinese and East Asian groceries: T&T Supermarket (multiple locations), H Mart (Korean focus), Crystal Mall food court area (Burnaby), Osaka Supermarket (Richmond)
• Middle Eastern groceries: Persia Foods, Ayoub's (various locations in Vancouver and North Vancouver)
• Filipino groceries: Seafood City (various locations), Island Pacific
• Latin American groceries: Que Pasa Mexican Foods, various tiendas in Commercial Drive area
• African groceries: Afro Caribbean Tropical Foods, various shops along Kingsway and in Surrey

Ask other newcomers from your community about their favourite stores. Word of mouth is often the best way to discover hidden gems. You can also ask at your settlement agency for recommendations.

Saving Money on Groceries

Use Flyer Apps

Canadian grocery stores publish weekly flyers (sales circulars) every Thursday. These flyers advertise that week's discounted items. Instead of checking each store's website individually, use flyer aggregator apps:

• Flipp (flipp.com): The most popular flyer app in Canada. Browse flyers from every major store, clip digital coupons, and create shopping lists. Free for iOS and Android.
• Reebee (reebee.com): Similar to Flipp with a clean interface. Browse flyers, find deals near you, and save items to a list.

Spend 10 minutes each Thursday reviewing flyers. Plan your meals around what is on sale. This single habit can easily save you $50 to $100 per month on groceries.

Understand Sale Cycles

Most grocery items go on sale in a predictable cycle of every 4 to 8 weeks. When a staple item you use regularly goes on deep discount, buy enough to last until the next sale cycle. For example, if canned tomatoes are normally $2.49 and go on sale for $0.99, buy 8 to 10 cans. This "stockpile on sale" strategy is how experienced Canadian shoppers keep their bills low.

Unit Pricing

Canadian stores are required to show the price per unit (per 100 grams, per litre, etc.) on shelf labels. Always compare the unit price, not the package price. A larger package is not always cheaper per unit. This is especially important when comparing different brands and package sizes.

Store Brands Save Money

Every major chain has store brands that cost 20% to 40% less than national brands:

• No Name and President's Choice (PC): Loblaw stores (Superstore, No Frills)
• Great Value: Walmart
• Compliments: Sobeys, Safeway, FreshCo
• Western Family: Save-On-Foods
• Kirkland Signature: Costco

In most cases, store brand quality is comparable to national brands. Start with store brands and switch to national brands only for specific products where you notice a meaningful difference.

The Flashfood App

Flashfood (flashfood.com) is an app that sells grocery items approaching their best-before date at up to 50% off. You browse deals from participating stores near you (including Superstore, No Frills, and others), purchase through the app, and pick up at the store's Flashfood shelf. The food is perfectly safe to eat. This is an excellent way to save on meat, dairy, bakery items, and produce.

Price Matching

Some stores will match a competitor's advertised price. Walmart is the most well-known price matcher. If you find a lower price in another store's flyer, show the cashier the flyer or the Flipp app on your phone. Not all stores and not all items are eligible, but when it works, you save without driving to multiple stores.

Seasonal Produce and Farmers Markets

Why Seasonal Matters

Canada's climate means that fresh local produce is only available for part of the year. In BC, the growing season runs from approximately May to October. During this time, local berries, stone fruits, corn, tomatoes, and other produce are plentiful and affordable. In winter, most fresh produce is imported from the United States, Mexico, or other countries, which increases the price significantly.

Farmers Markets

Farmers markets operate in cities across BC during the growing season. They sell locally grown fruits and vegetables, baked goods, meats, and artisanal products. Prices at farmers markets are sometimes comparable to stores, though not always cheaper. The quality and freshness are usually excellent. Check the BC Farmers Market Association website for market locations and schedules in your area.

Food Banks and Assistance Programs

If You Need Help

If you are struggling to afford food, food banks and community food programs are available throughout Canada. Using a food bank is not something to feel ashamed about. These programs exist to help people during difficult times, and many newcomers use them while they get established.

• Greater Vancouver Food Bank (foodbank.bc.ca): Provides food hampers to individuals and families. You can register by calling 604-876-3601 or visiting a distribution location. You need ID and proof of address (even a temporary address is fine).
• Food Banks Canada (foodbankscanada.ca): Find a food bank near you anywhere in Canada.
• Community meals: Many churches, gurdwaras, temples, and community centres offer free meals. Check with your local settlement agency for information.
• 211 BC: Call 2-1-1 for referrals to food programs in your area. Interpretation is available in many languages.

Grocery Shopping Checklist for Newcomers

• Download the Flipp or Reebee app and browse weekly flyers every Thursday
• Download the Flashfood app and check for deals at stores near you
• Visit No Frills, Superstore, or Walmart for the best everyday prices
• Explore ethnic grocery stores in your area for specialty ingredients and lower produce prices
• Compare unit prices on shelf labels, not just package prices
• Try store brand products before buying name brands
• Buy staples in bulk when they go on deep sale
• Consider a Costco membership if you have a family of 3 or more
• Visit local farmers markets during the growing season (May to October)
• Contact the Greater Vancouver Food Bank at 604-876-3601 if you need assistance

Eat Well and Spend Wisely

Grocery shopping in Canada does not have to be expensive if you know where to look and how to shop smart. Use flyer apps, buy store brands, shop the sales cycles, and explore the incredible variety of ethnic grocery stores available in Canadian cities. Food is one of the few budget areas where small, consistent habits make a big difference over time.

For more help settling in Canada, visit WelcomeAide. Our AI Newcomer Navigator can answer your questions about groceries, budgeting, and any other settlement topic in your preferred language. Learn more about our mission, see our impact, or read more newcomer guides on our blog. To understand your finances better, check out our guide to RRSP, TFSA, and RESP accounts.