Table of Contents
Introduction
One of the first things you will want to figure out when you arrive in Canada is where to buy food. The good news? Canada has a wide variety of grocery stores to choose from — big national chains, neighbourhood markets filled with familiar foods from back home, and budget-friendly discount stores that help you save money without sacrificing quality.
Whether you are stocking your kitchen for the first time or just trying to find the best deal on produce, this guide will walk you through your options clearly and simply.
Major Grocery Chains: The Reliable Staples
These are the grocery stores you will find in almost every city and town across Canada. They carry a broad selection of food and household products, offer loyalty programs that can save you money, and are a great starting point when you are still getting your bearings.
Loblaws Loblaws is one of Canada's largest and most well-known supermarkets. It carries everything from fresh produce and meats to international foods and household items. Their store brand, President's Choice (PC), is widely loved for offering quality products at lower prices than name brands. Loblaws also owns several other banners — including Zehrs, No Frills, Real Canadian Superstore, and Fortinos — so depending on your city, you may shop at a Loblaws-family store without realizing it.
Sobeys Sobeys is another national chain with locations across Canada. Like Loblaws, it operates under different names in different regions — Safeway in Western Canada, IGA in Quebec, and FreshCo (a discount format) in Ontario. Their store brand, Compliments, offers a solid range of affordable alternatives.
Metro Metro is especially common in Ontario and Quebec. It is known for a well-organized store experience, good produce, and frequent flyer point promotions. Their store brand, irresistibles, is worth trying.
Walmart Supercentres Many Walmart locations in Canada include a full grocery section. Prices tend to be competitive, and the stores are large and easy to navigate. A good option if you want to combine grocery shopping with picking up household goods in one trip.
Costco If you need to buy in bulk, Costco is hard to beat on price per unit. A paid membership is required, but if you have a family or plan to split purchases with a roommate or friend, the savings add up quickly. Excellent for pantry staples, frozen foods, and everyday essentials.
Tip: Most major chains have loyalty or rewards programs — like PC Optimum (Loblaws) or Scene+ (Sobeys/Metro) — that let you earn points toward free groceries. Sign up as soon as you can; you are leaving money on the table if you don't.
Ethnic and International Grocery Stores: Taste of Home
Canada is one of the most multicultural countries in the world, and its grocery stores reflect that beautifully. Ethnic grocery stores are a wonderful resource — not just for newcomers looking for familiar ingredients, but for anyone who wants to cook diverse, flavourful food at often lower prices than mainstream chains.
T&T Supermarket T&T is Canada's largest Asian grocery chain, with locations in BC, Alberta, and Ontario. You will find a huge range of East and Southeast Asian products — fresh produce, tofu, rice noodles, sauces, frozen dumplings, fresh seafood, and a busy in-store bakery. It's a lively, welcoming place to shop.
H-Mart A Korean supermarket chain with Canadian locations in major cities. Known for its excellent selection of Korean, Japanese, and Chinese products, as well as a great prepared foods section. The banchan (side dishes) counter alone is worth a visit.
Nations Fresh Foods Found in Ontario, Nations caters to a wide range of communities and consistently offers some of the best produce prices in the city. A great all-around market for newcomers from many different backgrounds.
Iqbal Foods A popular choice for South Asian, Middle Eastern, and Caribbean communities in Ontario. Known for halal meats, spices in bulk, lentils, rices, and hard-to-find ingredients.
Adonis A Middle Eastern grocery chain with locations in Ontario and Quebec. Beautiful produce, excellent olive bars, freshly baked pita, and a wide selection of halal and kosher products.
Your local neighbourhood market In virtually every city with a significant immigrant population, you will find smaller independent grocery stores run by members of those communities. Chinese, Vietnamese, South Asian, Caribbean, African, Latin American, Polish, Portuguese — these stores carry products that are nearly impossible to find in mainstream supermarkets, often at very good prices. Exploring your own neighbourhood is one of the best ways to discover them.
Tip: Spices, lentils, rice, frozen foods, and fresh produce are almost always cheaper at ethnic grocery stores than at major chains. Once you get comfortable, you may find yourself splitting your grocery shopping between a mainstream store and a specialty market for the best of both worlds.
Discount Grocery Stores: Stretch Your Dollar
Grocery prices in Canada can be a shock, especially if you are coming from a country where food is less expensive. The good news is that Canada has a strong selection of discount grocery stores where you can significantly reduce your weekly food bill.
No Frills Part of the Loblaws family, No Frills is a no-frills experience by design — you bag your own groceries and the shelves are simple — but the prices are genuinely low. You will still find name brands and PC products here, just at better prices than at a full-service Loblaws. Accepts PC Optimum points.
FreshCo FreshCo is Sobeys' discount banner, found mainly in Ontario. Good prices on produce and pantry staples, and the stores have a surprisingly wide range of international products for a discount chain.
Food Basics Metro's discount format, also found in Ontario. Very price-competitive, especially on produce and canned goods. A solid option for budget-conscious shoppers.
Giant Tiger A Canadian discount retailer that combines groceries, clothing, and household items in one store. Found across Ontario and Eastern Canada. Don't overlook it — produce and protein prices can be very competitive.
Bulk Barn Not a traditional grocery store, but worth knowing about. Bulk Barn sells nuts, seeds, grains, spices, flour, chocolate, and hundreds of other dry goods by weight. You pay for exactly what you need — no waste, and often a much lower price per unit than pre-packaged versions. Great for baking ingredients and pantry staples.
Tip: Discount grocery stores release weekly flyers with their best deals. Apps like Flipp aggregate flyers from all stores in your area into one place, so you can easily spot where eggs, chicken, or produce are cheapest this week. Many experienced shoppers plan their meals around what's on sale.
Farmers Markets and Local Options
If you enjoy fresh, seasonal produce and supporting local growers, farmers markets are a wonderful part of Canadian food culture. Most run from spring through fall, with some operating year-round indoors.
At a farmers market you will typically find locally grown fruits and vegetables, fresh-baked breads, local cheeses, eggs from nearby farms, honey, preserves, and sometimes meat and fish. The quality is often excellent, and you get to talk directly with the people who grew or made your food.
Farmers markets vary a lot in price — some are premium-priced, others are very reasonable, especially late in the day when vendors don't want to pack up unsold produce. Cities like Toronto, Vancouver, Montreal, Calgary, and Ottawa all have well-established markets worth visiting.
Search "[your city] farmers market" to find what's near you, or check websites like LocalHarvest.ca for listings.
Online Grocery Shopping
Online grocery delivery has become widely available across Canada and can be a convenient option, especially when you are busy, don't have a car, or are carrying lots of heavy items.
Options to know:
Instacart partners with many major grocery chains (Loblaws, Costco, Metro, T&T, and others) and delivers within hours. Prices match the store's in-store prices, with a delivery fee on top.
Loblaws PC Express lets you order online and pick up at the store (often free with a minimum order) or have it delivered. Good way to stick to your list and avoid impulse buys.
Amazon Fresh is available in select Canadian cities and offers a growing grocery selection, especially for pantry staples and everyday items.
Grocery Gateway (Ontario) is a dedicated grocery delivery service with a strong selection.
Tip: Online shopping makes it very easy to compare prices, track your total in real time, and avoid overspending. It can also save you time if you have a consistent weekly order.
Practical Tips & Next Steps
You now know where to shop — here's how to make the most of it.
Getting started:
Explore your neighbourhood first. Walk or drive around your area and note what stores are within easy reach. You may be surprised to find an ethnic grocery store or discount market just a few blocks away.
Sign up for loyalty programs right away. PC Optimum (accepted at Loblaws, No Frills, Shoppers Drug Mart) and Scene+ (accepted at Sobeys, FreshCo, Safeway, Metro) are both free to join and genuinely worth using. Every grocery trip earns you points toward free food or other rewards.
Download the Flipp app. It shows you all grocery flyers in your area, so you can quickly see who has the best prices this week without flipping through paper flyers.
Shopping smarter:
Don't be loyal to just one store. Most experienced Canadian shoppers use different stores for different things — a discount chain for staples, an ethnic market for spices and produce, and Costco for bulk items. A little flexibility goes a long way.
Buy store brands. Products under names like President's Choice, Compliments, or Great Value are often just as good as name brands and noticeably cheaper. Try them for basics like pasta, canned tomatoes, olive oil, and dairy.
Check the "reduced for quick sale" section. Most grocery stores mark down produce, bread, meat, and prepared foods that are close to their best-before date. These are perfectly fine to eat (or freeze) and can save you 30–50%.
Buy seasonal produce. In-season fruits and vegetables are both cheaper and tastier. Strawberries in June, squash in October, apples in September — eating with the seasons is good for your wallet and your plate.
If you are on a tight budget:
Start with No Frills, FreshCo, or Food Basics for your weekly staples.
Supplement with ethnic grocery stores for produce, rice, lentils, spices, and proteins — the prices are often significantly lower.
Check if there is a food bank in your area. Using a food bank is not something to be ashamed of — it is a resource available to anyone who needs it, and many newcomers use them while getting settled. Find your local food bank at foodbankscanada.ca.
Next steps:
Visit two or three different types of stores in your first week — one major chain, one discount store, and one ethnic market if there is one nearby.
Sign up for a loyalty program before your next grocery run.
Download Flipp and browse this week's flyers to get a feel for typical Canadian grocery prices.
Ask neighbours, coworkers, or community members where they shop — personal recommendations often lead to the best hidden gems.
Grocery shopping in Canada gets easier and more enjoyable the more you explore. Every store has something to offer, and with a little time, you will find a routine that fits your taste, budget, and lifestyle perfectly. Welcome to the adventure of Canadian food!
Looking for more guides on settling into life in Canada with confidence? Explore our other resources on housing, banking, transportation, and everything in between.