One thing we’ve learned when looking at nutrition assistance programs like WIC is that, while the program is incredibly valuable, it’s also very specific about what it offers.
What can you get with WIC card? There’s a long list of approved foods. But not everything qualifies. WIC is intentional. Everything in the food package has a nutritional purpose.
1. What Is WIC? Why is WIC So Strict?
The WIC program (Women, Infants, and Children) is a federally funded health and nutrition program. It supports the health of low-income pregnant women, new mothers, infants, and young children up to age five who are at nutritional risk.
To qualify for WIC, applicants must meet three main criteria:
- Category: Be a pregnant woman, postpartum woman (up to 6 months after birth if not breastfeeding), breastfeeding mother (up to the infant’s first birthday), infant, or child under age 5.
- Income: Household income must be at or below 185% of the U.S. Poverty Guidelines, or the applicant must already receive assistance through programs like SNAP, Medicaid, or TANF.
- Nutritional Risk: Must be assessed by a health professional and determined to be at medical or dietary risk.
The program provides monthly nutritious food packages tailored to life stages (like pregnancy or infancy), personalized nutrition education, breastfeeding support, and referrals to health and community services.
WIC is delivered through about clinics and authorized retailers across all 50 states, U.S. territories, and tribal lands.
2. What Can You Get with WIC Benefits?
SNAP (food stamps) has strict guidelines, but WIC is even more restrictive. You can buy most types of milk with SNAP benefits, for example, but with WIC, you may only be allowed to purchase certain types based on strict nutritional guidelines. WIC aims to nourish and ensure recipients meet critical dietary needs during early childhood and pregnancy.
WIC offers specific food packages, including only approved items. However, within those guidelines, WIC allows a wide variety of brands and products to give families more choices while still meeting dietary goals:
- Cereal: WIC participants receive breakfast cereals that are both iron-rich and low in added sugar. These can include both hot cereals like oatmeal and ready-to-eat cereals like corn flakes or Cheerios. At least 75% of cereals offered must be whole grain.
- Dairy & dairy alternatives: Whole, reduced-fat, or nonfat milk, lactose-free milk, fortified soy beverages, etc. Tofu is often available as a substitute for dairy or meat, depending on individual needs and dietary restrictions.
- Eggs, beans, and peanut butter
- Canned fish (for breastfeeding women)
- Infant formula and baby food: WIC provides age-specific formula packages based on breastfeeding status.
- Fruits, vegetables, and whole grains: These can be fresh, frozen, or canned, as long as they have no added sugar or salt.
- Juice: WIC allows 100% fruit or vegetable juices that meet FDA identity standards and come in approved container sizes.
All foods must meet federal nutrition standards, and each state can tailor their WIC food list based on cost, availability, cultural preferences, and storage considerations. States also approve a range of brands and packaging sizes to ensure participants can actually find and afford WIC-approved products in local stores.
WIC participants can use state-specific food lists or WIC mobile apps to see which brands and product sizes are approved.
3. How to Use WIC Benefits
Most states use the EBT card to deliver WIC benefits. Each eligible household member will receive specific food items based on age, life stage, and nutritional needs.
WIC benefits can only be used to purchase approved foods (each state has its own food list), and you must shop at WIC-authorized retailers (including grocery stores, pharmacies, and some farmers’ markets). Check your state’s WIC website or app to find participating stores near you.
At the register, swipe your WIC card before paying for anything else. If you have non-WIC items, you can pay for those separately using another method.
4. What Can You Not Buy with WIC?
The program offers only nutritionally essential, single-ingredient foods, and anything outside of that is generally not allowed. Common non-authorized WIC items:
- Non-food items (paper products, cleaning supplies, toiletries)
- Ready-to-eat or hot foods (fast food); restaurant meals
- Cheese foods and spreads; imported or specialty cheeses not on the approved list
- Spices or dried herbs; seeds, potted plants (even if they grow edible produce); fresh produce with added dips, sauces, glazes; creamed or sauced vegetables, etc.
- Fruit drinks or fruit-flavored beverages; sodas or sweetened juice cocktails; etc.
- And more.
5. How Do I Get the Most Out of My WIC
To ensure you don’t leave benefits unused, use your state’s WIC-approved food list or mobile app to easily identify which products you can buy (approved brands, sizes, etc).
WIC benefits do not roll over, so try to use all of the benefits available to you each month. Check your balance regularly, so you can plan meals and shopping trips accordingly.
In addition, check for any other benefits you may qualify for through WIC. For example, if WIC recipients live in California, they are eligible for Lifeline to receive discounted phone or internet service and a free device through authorized providers like AirTalk Wireless.
How to apply for Lifeline benefits in California:
- Visit AirTalk Wireless. Enter your ZIP code to see available plans in your state.
- Choose a Lifeline plan.
- Pick your free device (optional).
- Submit documents (If required).
- Wait for approval.
Read more: WIC Free Phone: How To Apply & Best Options For 2025
6. Is WIC Worth It?
WIC may feel restrictive. While those enrolled in SNAP or Medicaid are automatically income-eligible for WIC, many still don’t participate. In fact, USDA estimates that in 2022, over half of eligible individuals receiving SNAP or Medicaid did not access WIC benefits, especially among certain underserved groups.
However, we can’t deny that the long-term benefits of WIC for families, especially young children, are well-documented and deeply impactful.
WIC not only helps people buy food, but also improves health outcomes during critical development stages. The program helps establish healthy eating habits. WIC has strict rules about what you can buy, but this structure ensures families receive the most nutrient-dense, appropriate foods.
In addition to food support, WIC provides access to personalized nutrition education, breastfeeding counseling, and referrals to medical and social services. This kind of one-on-one guidance can be hard to find elsewhere, especially for low-income families.
FAQs
How much does WIC pay per month?
In fiscal year 2024, due to infant formula discounts, the actual monthly cost to the federal government was $61.10 per participant.
Can you buy toilet paper with WIC?
No, you cannot buy toilet paper with WIC. WIC only covers specific food items and infant formula that meet nutritional guidelines.
Can you get meat or poultry with WIC?
WIC generally does not cover meat or poultry for most participants. However, fully breastfeeding women may receive canned fish as a protein source. WIC focuses on nutrient-dense foods, and meat is commonly not included unless part of infant baby food.
What can you get with WIC in Texas?
Texas WIC selects specific foods for its benefits based on federal guidelines, availability, packaging, and cost. Each approved item has specific brands and sizes. Common approved items include:
- Milk (Whole, 1% or less, special types)
- Yogurt & cheese
- Eggs
- 100% Juice (various sizes)
- Cereal
- Beans (dried, canned), peanut/sunflower butter
- Canned fish (tuna, salmon)
- Whole grains: Bread, pasta, rice, tortillas, oatmeal
- Infant foods & formulas
- Fruits & vegetables (Fresh, frozen, canned – single or mixed)
- Fresh herbs
Can you use WIC and SNAP together?
Many families qualify for both programs. If you’re enrolled in SNAP, you’re automatically income-eligible for WIC.
Read more: SNAP vs. WIC – The Real Difference Between These Nutrition Support Programs?
Conclusion
What do you get with WIC benefits? A lot. But it’s easy to get caught up in the limitations of WIC – what you can’t buy, and how strict the rules are. But it’s hard to ignore how impactful WIC really is. Is WIC perfect? No. Is WIC worth it? Yes. When used well, WIC delivers long-term value.