New World vs Woolworths vs Pak'nSave: Which NZ Supermarket Has Best Gym Food?

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I spent 6 weeks comparing 50 fitness foods across all three major New Zealand supermarkets. The results will change where you shop.

As someone who meal preps religiously and tracks every macro, I was frustrated by constantly switching between supermarkets to find the best deals on fitness foods.

So I decided to settle this once and for all: Which of New Zealand's three major supermarket chains is actually best for gym-goers and fitness enthusiasts?

The answer isn't what you'd expect.

The Great NZ Supermarket Showdown

I compared 50 essential fitness foods across all three chains in five categories:

• Protein sources (chicken, fish, eggs, dairy)
• Complex carbs (oats, rice, sweet potato)
• Healthy fats (nuts, avocado, oils)
• Supplements (protein powder, vitamins)
• Fresh produce (vegetables, fruits)

Each item was evaluated on price, quality, variety, and availability.

Protein Sources: The Foundation of Gains

Winner: Pak'nSave 🏆

Chicken Breast (per kg):

• Pak'nSave: $10.99 (often $8.99 on special)
• New World: $13.99 (premium quality)
• Woolworths: $12.49

Free-Range Eggs (dozen):

• Pak'nSave: $6.99
• New World: $8.49
• Woolworths: $7.99

Greek Yogurt (1kg):

• Pak'nSave: $8.49 (Anchor)
• New World: $9.99 (same brand)
• Woolworths: $8.99

Why Pak'nSave wins: Consistently cheapest prices, bulk buying options, and frequent specials on protein staples. Their no-frills approach means savings go directly to customers.

"I save about $20-25 per week on protein alone shopping at Pak'nSave," says Auckland bodybuilder Mike Chen.

Complex Carbs: Fuel for Performance

Winner: Pak'nSave 🏆

Rolled Oats (1kg):

• Pak'nSave: $3.49 (Uncle Tobys)
• New World: $4.29 (Uncle Tobys)
• Woolworths: $3.99

Brown Rice (2kg):

• Pak'nSave: $4.49 (SunRice)
• New World: $5.99 (SunRice)
• Woolworths: $5.29

Sweet Potato (per kg):

• Pak'nSave: $3.79
• New World: $4.99 (but better quality)
• Woolworths: $4.49

The verdict: Pak'nSave dominates on price, New World offers premium quality, Woolworths sits in the middle for both.

Healthy Fats: Don't Fear the Fat

Winner: New World 🏆

Avocados (each):

• Pak'nSave: $2.79
• New World: $2.49 (premium quality)
• Woolworths: $2.69

Olive Oil (500ml, extra virgin):

• Pak'nSave: $7.49
• New World: $8.99 (better brands available)
• Woolworths: $8.29

Mixed Nuts (400g):

• Pak'nSave: $11.99
• New World: $13.49 (premium selection)
• Woolworths: $12.49

Why New World wins: Best quality avocados that last longer, premium oil selection, and their deli section offers fresh nuts. Sometimes paying slightly more delivers better value.

Supplements: The Expensive Extras

Winner: None (Shop Elsewhere)

All three supermarkets are expensive for supplements:

Whey Protein (1kg):

• Pak'nSave: $55-79 (basic selection)
• New World: $65-99 (premium brands)
• Woolworths: $49-89 (moderate range)

Creatine (300g):

• Pak'nSave: $42.99
• New World: $45.99
• Woolworths: $39.99

The reality: You're paying 40-60% more than Chemist Warehouse or online retailers. All three supermarkets lose badly on supplements.

Fresh Produce: The Quality Test

Winner: New World 🏆

This was the biggest surprise. After testing produce quality over 6 weeks:

Broccoli freshness: New World lasted 6-8 days vs Pak'nSave 4-6 days vs Woolworths 5-7 days Spinach quality: New World had least wilting, best color retention Banana ripeness: New World offers best variety of ripeness levels

Price comparison (per kg):

• Broccoli: Pak'nSave $4.99, New World $6.49, Woolworths $5.99
• Spinach: Pak'nSave $11.99, New World $14.99, Woolworths $13.49
• Bananas: Pak'nSave $3.49, New World $4.29, Woolworths $3.99

"New World produce consistently lasts 2-3 days longer than other supermarkets," notes Wellington trainer Sarah Kim.

The Hidden Costs: What They Don't Tell You

Loyalty Programs Compared

Pak'nSave (No Loyalty Program):

• No points, no complexity
• Just consistently low prices
• What you see is what you get

New World (Clubcard):

• Points system (1 point per $1)
• 1000 points = $15 reward
• Regular bonus point offers

Woolworths (Everyday Rewards):

• Points system (2000 points = $10)
• More frequent smaller rewards
• Better app integration

Winner: Pak'nSave's no-nonsense approach often beats the others even without rewards.

Store Brand Showdown

Pams vs Woolworths Macro vs New World Own Brand

Pams (Pak'nSave):

• Greek yogurt: Basic but decent, cheapest option
• Frozen vegetables: Good quality, best value
• Canned tuna: Comparable to name brands at 40% less

Woolworths Macro:

• Protein bars: Actually decent, half the price of name brands
• Nuts and seeds: Good quality, better packaging
• Quinoa: Identical to expensive brands

New World Own Brand:

• Premium quality across range
• Higher prices but better ingredients
• Best for those wanting quality over savings

Verdict: Pams wins on value, Macro best for fitness products, New World for quality.

Regional Differences Matter

Auckland: Pak'nSave cheapest, New World best quality, competition keeps prices reasonable Wellington: New World dominates premium locations, Pak'nSave in suburbs for value Christchurch: Post-earthquake rebuilds mean newer, better-stocked stores across all chains Hamilton: Pak'nSave excellent for bulk buying, New World for premium produce Smaller towns: Usually only one or two chains, less competition = higher prices

The Meal Prep Basket Test

I created identical meal prep shopping lists for one week:

Pak'nSave Total: $118.67

• 2kg chicken breast
• 1kg brown rice
• 2kg sweet potato
• Dozen eggs
• Greek yogurt (1kg)
• Mixed vegetables (2kg frozen)
• Olive oil

New World Total: $147.23

• Same items, premium quality where available

Woolworths Total: $132.45

• Same items, same brands where possible

Savings: $13.78 per week ($716 per year) shopping at Pak'nSave vs Woolworths Premium cost: $28.56 per week ($1,485 per year) extra for New World quality

Special Mentions: Hidden Gems

Pak'nSave Unique Finds:

• Bulk bins: Rice, oats, nuts by the scoop
• End-of-day meat specials: 50% off quality protein
• Massive pack sizes: 5kg rice, 2L yogurt containers

New World Exclusive Finds:

• Premium deli section: Fresh prepared meals with macros listed
• Organic selection: Best range of organic produce
• Butchery service: Custom cuts, quality advice

Woolworths Exclusive Finds:

• Macro brand: Best fitness-focused store brand
• Free-from section: Superior gluten-free and allergen options
• Online shopping: Best app and delivery service

The Final Verdict

It depends on your priorities:

For Budget-Conscious Fitness Enthusiasts: Pak'nSave ✅

• Cheapest protein sources (your biggest expense)
• Best bulk buying options
• No-nonsense pricing
• Greatest annual savings ($700+ vs others)

For Quality-Focused Athletes: New World ✅

• Best produce quality and freshness
• Premium protein options
• Excellent deli and butchery services
• Worth the extra cost for serious competitors

For Convenience Seekers: Woolworths ✅

• Best loyalty program and app
• Good middle-ground pricing
• Excellent Macro fitness brand
• Superior online shopping experience

Money-Saving Strategies for All Three Stores

Pak'nSave Hacks:

• Shop end-of-day for 50% off meat specials
• Bring your own bags (they don't provide free ones)
• Use bulk bins for exact quantities needed
• Check for damaged packaging discounts

New World Hacks:

• Join Clubcard for regular bonus point events
• Shop their weekly "Amazing Deals" specials
• Use their butchery service for custom cuts
• Check their premium range during sales

Woolworths Hacks:

• Check the app for personalised offers
• Shop their "Price Dropped" section
• Use click & collect to avoid impulse buys
• Stack specials with Everyday Rewards bonus point events

The Bottom Line

For serious fitness enthusiasts: Pak'nSave for budget, New World for quality For casual gym-goers: Woolworths offers the best all-around experience
For supplements: Skip all three, shop Chemist Warehouse or online

My weekly routine: Main shop at Pak'nSave for staples, New World for fresh produce, Woolworths for convenience items.

The real winner? Your wallet and health when you shop smart across all three stores.

Ready to optimize your nutrition budget? Use our macro calculator to determine exactly what foods you need, then apply these shopping strategies to save hundreds per year.

TLDR

• •
  Pak'nSave wins for budget fitness shopping: Cheapest protein sources, saves $700+ annually vs competitors
• •
  New World best for quality-focused athletes: Premium produce lasts 2-3 days longer, excellent butchery service
• •
  Woolworths ideal for convenience: Best loyalty program, superior online shopping, good middle-ground pricing
• •
  Skip supermarkets for supplements: All three charge 40-60% more than Chemist Warehouse for protein powder
• •
  Smart strategy: Main shop at Pak'nSave for staples, New World for fresh produce, Woolworths for convenience