These low-sugar snacks combine protein, fiber, and good-for-you fat without loading up on the added sugar found in many processed foods and desserts. We’ve made sure that each of these picks fall in the single digits range for added sugar — none contain more than 8 grams per serving.
But how can you really tell what's "low sugar" when you’re supermarket shopping? First, look for snacks made with a real, whole food as the first ingredient (e.g., a packaged snack that lists "apples" instead of fruit juice puree, fruit concentrate, or syrup).
Next, make sure it's as low in total sugar as possible compared to others on the shelf, and that sugar isn’t the first or second ingredient. Sneaky names for added sugar include: brown rice syrup, agave nectar, honey, maple syrup, corn syrup, high-fructose corn syrup, invert sugar, cane sugar, evaporated cane juice, molasses, caramel, and glucose or glucose syrup.
Last, if you’re choosing a dairy or fruit-based snack, look for versions labeled "plain, unsweetened" versus "original" flavor. The latter is meaningless unless the original really has zero grams of sugar added to it or there’s no sugar moniker in that ingredients list.
In general, fresh, frozen, or unsweetened and canned produce is always a great bet, especially when paired with nuts, seeds, and legumes to give you a hit of both protein and fiber, which will help you stay satisfied and energized, longer.
Get your candy bar fix with this nut butter-based snack, which has a mere 8 grams of added sugar compared to the 20 grams you'd find in a traditional version. They're protein-packed and provide fiber from real, whole food ingredients you’ll love, like almonds and oats.
These lightly-coated almonds come in multiple flavors and portable packs so you can fill up on a satisfying snack with 5 grams of protein per serving. These have just a mere 6 grams of sugar per ounce, while chocolate-covered peanuts contain upwards of 22 grams!
This line of lower-sugar Greek yogurts can help you fill up and satisfy that creamy craving for a total of 8 grams of sugar per serving. Since dairy has naturally occurring sugar, that’s only about a teaspoon or less of the added type.
It provides all the antioxidants of citrus fruits in a heartier, juicier form. Plus, it’s a low-glycemic index fruit, which means it’ll have less of a blood-sugar-raising effect. Pair a half grapefruit with a 1-ounce piece of cheese (like a stick of string cheese) for a heartier snack.
What’s better than a classic ballpark snack like peanuts?! These legumes are loaded with 4 grams of fiber, 8 grams of protein, and key minerals and antioxidants that make them as good for you as they are filling.
Made from whole-grain oats plus peanut butter, these are a great addition to those busy mornings when you’d love to put peanut butter on toast, but find yourself sprinting out the door. One bag has 8 grams of protein and just 6 grams of sugar!
A plain, hard boiled egg may sound like a snooze, but since you can make 'em in bulk and season to taste, these are one of the easiest, most nutritious snacks you can have! Each egg packs up to 8 grams of protein, plus key nutrients like choline and beta-carotene, which are crucial for heart health and immunity.
Antioxidant-packed pistachios also provide fiber, protein, and good-for-you fat, which makes them super filling. Plus, taking 'em out of the shell helps you slow down while you snack, so you may eat less overall (rather than mindlessly grazing).
Made from peanut butter, corn, and peanut flour, these puffs are the perfectly crunchy semi-sweet, semi-savory snack that ticks off all the boxes. A total 5 grams protein and just 1 gram of added sugar per serving makes them both filling and nutrient-packed.
All fruit is a great choice since the sugar is naturally occurring versus added, but berries particularly are both low in sugar and super high in dietary fiber, which can help you feel fuller, longer. Mix a cup with a 1/2 cup of cottage cheese for a sweet and slightly tart midday treat.
One serving of this delicious popcorn has up to 5 grams of fiber, which makes it super filling and loaded with antioxidants. Crunch up to 4 cups for a high-volume snack with staying power.
These tasty treats contain just 1.5 teaspoons (6 grams) added sugar since they’re made from veggies — zucchini is the first ingredient! Of course, with chocolate chips and real banana, they taste just like your favorite snack (or part of a breakfast). FYI: You can also find Garden Lites in the freezer section at Costco.
Feel free to get fancy and festive with this one. Using veggies as a swap for bread or crackers makes any snack more nutritious, higher in fiber, and more nutrient-packed. Plus, you can eat loads of them for very few calories overall. Serve them with different flavor dips so that you can pack multiple snacks into one, like salsa, hummus, and caponata or tapenade (about 1/3 cup, each).
Made from broad beans and seasoning, these savory snacks are as simple as they are delicious. One serving has 7 grams of protein plus 5 grams of fiber and just 1 gram of added sugar! Use them as a snack on their own or swap for croutons in soups, salads, and stews.
These flavor bombs are made from real fruit and nuts, but taste ultra-decadent like a peanut butter cup. Have four for a satisfying combo of protein and fiber with just one teaspoon (4 grams) of added sugar per serving.
This diabetic-friendly combo will help you fill up from the high-fiber content and satisfying, energy-boosting protein you’ll get from the peanuts. Mix and match with other nut butters (like almond or cashew) for variety.
These gourmet-style almonds have just a mere gram of sugar — and come loaded with flavor, fiber, and 6 grams of protein per 170 calorie serving. Pair them with cheese and unsweetened dried fruit for an easy appetizer or stand-alone snack.
Whisps pack up to 8 grams of protein for zero grams of sugar. Add them as a topping, pair with fruit, or enjoy on their own for a filling, cheesy snack that's also shelf-stable.
Another simple (but ultra gourmet-seeming) idea: steamed artichokes, which you can make quickly and mess-free in the microwave. Flavor with lemon juice and seasoning, like salt and pepper or chili flakes. Then dunk into a hearty 1/3 cup of hummus or Greek yogurt-based dip.
Try these savory or spicy seeds for an easy topping or all-star snack. Each bag has zero grams of sugar but comes loaded with flavor — plus 4 grams of fiber and 8 grams of protein.