What do you get on WIC in Missouri? Your Guide to Approved Foods & Benefits

January 11, 2026 •

3 min read

According to the USDA, WIC provides supplemental foods and nutrition education to millions of eligible participants nationwide. In Missouri, beneficiaries can expect to receive a wide variety of nutritious foods and invaluable health support services that contribute to family well-being, detailing precisely what you get on WIC in Missouri.

Quick Summary

The Missouri WIC program provides eligible families with supplemental healthy foods via an eWIC card, including fresh produce, dairy, whole grains, and protein, plus nutritional counseling and breastfeeding support.

Key Points

Diverse Food Options: WIC in Missouri provides a variety of nutritious foods, including fresh and frozen produce, milk, cheese, eggs, whole grains, and protein, based on participant needs.
Specialized Packages: Food packages are tailored for different categories, such as infants, children, pregnant women, and fully or partially breastfeeding women, to meet specific nutritional requirements.
Holistic Health Support: Beyond food, WIC offers crucial services like personalized nutrition education, breastfeeding support (including breast pumps), and referrals to other health and social services.
eWIC Card: All food benefits are loaded onto an eWIC card, which is used at approved grocery stores, providing a convenient and modern way to access assistance.
Eligibility and Application: Eligibility depends on income and nutritional risk, with pregnant women, new mothers, infants, and children up to age 5 generally qualifying. Families can apply through their local WIC office.
Farmers Market Access: Eligible WIC participants can access fresh, local produce and herbs through the WIC Farmers Market Nutrition Program.

The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) is a vital resource for eligible Missouri families, offering more than just food assistance. The program provides a tailored food package, health screenings, nutrition education, and referrals to other community services. Benefits are distributed through an eWIC card, which works like a debit card at authorized retail grocery stores throughout the state. Understanding the specific foods and services available can help families maximize their benefits for optimal health.

The Standard Missouri WIC Food Package

The WIC food package is scientifically designed to address the specific nutritional needs of participants and varies based on the individual's category, such as pregnant, breastfeeding, or a young child. Missouri's program includes several key food groups for participants to choose from within their monthly allowance.

Fruits and Vegetables

Fresh and Frozen: WIC participants can get a wide variety of whole or cut, fresh, or frozen fruits and vegetables. This includes organic options, bagged lettuce, and fresh garlic and ginger.
Farmers Market: Through the WIC Farmers Market Nutrition Program, families can also receive specific fresh fruits, vegetables, and herbs from authorized farmers markets. Certain items, like dried fruits and vegetables or produce not grown in Missouri or bordering counties, are typically not eligible.

Dairy Products

Milk: A range of milk options, including store brand, regular, fat-free, or low-fat, are approved. Specific types like flavored, condensed, or raw milk are not allowed.
Cheese: WIC covers domestic cheeses such as American, Cheddar, Colby, and Mozzarella, available in block, shredded, or sliced forms.
Alternatives: Non-dairy substitutions like soy beverages or tofu are available for those with dietary needs, though recent changes removed yogurt as a substitute for milk for cost-saving reasons. Cow's milk yogurt remains an option.

Cereals, Whole Grains, and Legumes

Cereals: The program offers various hot and cold cereals, with at least half of the approved list required to be whole grain.
Whole Grains: Eligible whole grain foods include whole wheat bread, soft corn or whole wheat tortillas, whole wheat pasta, brown rice, and oatmeal.
Legumes and Peanut Butter: Participants can receive dry or canned beans, peas, lentils, and peanut butter.

Specialized Food Packages for Different Participants

WIC food packages are specifically tailored to the nutritional needs of each life stage, ensuring the right balance of nutrients.

Infants: Benefits include infant formula for babies who are not fully breastfed, as well as infant cereal, fruits, and vegetables starting at six months. Fully breastfed infants receive additional benefits, including baby food meats.
Pregnant and Postpartum Women: These participants receive a standard food package, with pregnant women and partially breastfeeding women receiving specific amounts of milk, cereal, eggs, and fruits and vegetables.
Fully Breastfeeding Women: This group receives an enhanced package with larger quantities of certain foods, and is also eligible for canned fish, such as tuna, salmon, or sardines.

Comparison of WIC Food Packages by Participant Category


Food Item	Pregnant/Postpartum Woman	Fully Breastfeeding Woman	Child (Ages 1-4)
Juice	144 fl. oz.	144 fl. oz.	128 fl. oz.
Milk	16-22 qt.	24 qt.	16 qt.
Cheese	N/A	1 lb.	N/A
Eggs	1 dozen	2 dozen	1 dozen
Whole Grains	1 lb.	1 lb.	2 lb.
Canned Fish	N/A	30 oz.	N/A
Legumes/Peanut Butter	1 lb. / 18 oz.	1 lb. / 18 oz.	1 lb. / 18 oz.

Note: The specific amounts can vary based on individual nutritional needs determined by a WIC nutritionist.

Beyond the Food: Other Key Missouri WIC Benefits

Nutrition Education: Participants receive personalized nutrition counseling and tips on healthy eating, meal planning, and specific dietary needs.
Breastfeeding Support: WIC is a strong advocate for breastfeeding, offering resources, education, peer counseling, and breast pumps to eligible women.
Health and Community Referrals: WIC connects families with essential health services, including medical, dental, and mental health care, as well as other social services.
Health Screenings: WIC staff perform health screenings, including height, weight, and hemoglobin checks, to assess nutritional risk.

Conclusion

For eligible families in Missouri, WIC provides a comprehensive support system that extends far beyond a monthly food list. By offering tailored food packages, expert nutrition advice, breastfeeding support, and critical health referrals, the program equips pregnant women, new mothers, and young children with the resources they need for a healthy start in life. Families can maximize the benefits by working closely with their WIC nutritionist and staying informed about approved foods and services.

For more information on the program, you can visit the Missouri Department of Health & Senior Services website.

Frequently Asked Questions

WIC in Missouri serves pregnant women, new mothers (breastfeeding and postpartum), infants, and children up to their fifth birthday who meet income guidelines and are determined to be at nutritional risk.

Missouri WIC covers regular or low-fat milk in store brand varieties. Specialty options like flavored milk, sweetened condensed milk, or certain substitutes like nut or oat milk are typically not allowed.

Yes, WIC participants can purchase organic fruits, vegetables, and certain other eligible organic items, as long as they are on the approved food list.

Your eWIC card functions like a debit card at authorized retail grocery stores. You will receive a list of approved items that you can purchase each month.

Yes, WIC provides iron-fortified infant formula for babies who are not fully breastfed. As infants get older, benefits also cover infant cereal and jarred baby food fruits and vegetables.

Yes, food packages are tailored based on the participant's life stage, such as infant, child, pregnant woman, or breastfeeding woman, with specific items included for each.

Absolutely. WIC is a key resource for breastfeeding support, offering education, counseling from peer counselors, and assistance, including providing breast pumps to eligible women.

The WICShopper app is a helpful tool for participants to check the approved food list and confirm eligible items while shopping.