30 Low Sugar Snacks You'll Crave Without the Sugar Crash

Key Takeaways

• Low sugar snacks pair protein, fiber, or fat with little to no added sugar, which helps keep your energy steady between meals.

• Snacks low in sugar have about 5g of total sugar or less per serving.

• Check the “Includes Added Sugars” line on packaged foods, since total sugar also counts natural sugar from fruit and dairy.

• Shelf-stable picks like Chomps meat sticks, with 0g sugar, make it easy to keep a low sugar snack on hand.

• Healthy low sugar snacks for kids should match their age and chewing skills.

• Fruit and plain dairy contain natural sugar, but they still belong in a balanced snack routine.

Looking for low sugar snacks that do more than satisfy a craving? A sugary snack can give you a quick burst of energy, then leave you tired and hungry soon after. Pairing foods that contain protein, fiber, and fat can help you build a satisfying snack to carry you through a busy afternoon.

Carbohydrates naturally raise blood sugar, but the amount, type, and other foods you eat alongside them affect your response. This doesn’t mean you need to avoid carbohydrates to manage blood sugar. You just need to know which foods are higher in carbohydrates and balance them with higher protein or healthy low sugar snacks. 

What Makes a Snack “Low Sugar”?

The FDA does have a definition for low added sugar, which is 5% of the Daily Value or less; that’s 2.5 grams or less per serving. When evaluating a specific food, check the serving size and the “Includes Added Sugars” line on packaged foods.

For this list, we’re looking at total sugar, and calling low sugar snacks anything with approximately 5 grams or less of total sugar per serving as a guide, rather than an official standard. When you are looking at the food label, total sugar includes naturally occurring sugars, such as lactose in dairy, plus added sugars. Added sugars are not naturally in the food and include ingredients such as cane sugar, honey, and syrups. 

Here are some of our favorite snacks that meet our criteria for “low sugar.” Keep in mind that the sugar content is approximate and may depend on the brand.

Protein-Packed Low Sugar Snacks

Protein helps you stay full between meals, which makes protein-forward options some of the best low sugar snacks for busy days.

1. Chomps Original Beef Meat Stick

Chomps are among the best low sugar snacks because they pack a savory kick while providing 10 grams of protein with 0g sugar. They’re also shelf-stable, so you can keep one in your bag for an easy option between meetings or errands.

Total sugar per serving: 0g.

2. Plain Greek Yogurt

A serving of Greek yogurt delivers creamy texture and protein without needing a sugary topping. Stir in cinnamon or vanilla extract for flavor. Naturally occurring milk sugar counts toward total sugar, but this still counts as a fantastic low sugar snack that’s easy to customize.

Total sugar per serving: 5g.

3. Hard-Boiled Eggs

Two hard-boiled eggs make a simple, filling, and low sugar snack. Sprinkle with pepper or paprika for extra flavor, and refrigerate them until you’re ready to eat.

Total sugar per serving: 0g.

4. Cottage Cheese

Enjoy ½ cup of plain cottage cheese with your favorite seasoning or fresh herbs. Its mild flavor works for savory low sugar snacks, and its protein makes it more substantial than crackers alone.

Total sugar per serving: 4g.

5. Tuna With Lemon

A 3-ounce serving of plain canned tuna is a good source of protein without sugar. Add lemon juice and pepper, then eat it with a fork or spoon it into lettuce leaves.

Total sugar per serving: 0g.

6. Shelled Edamame

Serve ½ cup of cooked, shelled edamame warm or chilled. Soybeans provide protein and fiber, making them a useful plant-based addition to your low sugar snack rotation.

Total sugar per serving: 2g.

For more options, explore our high-protein snacks and our sugar free snack ideas.

Pantry Staples & Grab-and-Go Picks 

These pantry picks are easy to stock and pack when you want low sugar snacks for adults or kids.

7. Almonds

A 1-ounce handful of plain almonds is crunchy and full of fiber and unsaturated fat. For a healthy low sugar snack, choose raw or dry-roasted varieties without honey, candy coatings, or sweet seasoning blends.

Total sugar per serving: 1g.

8. Walnuts

Plain walnuts are an easy pick when you want snacks low in sugar. They have a rich, slightly earthy flavor. Pack a 1-ounce portion in a reusable container for a mid-afternoon snack.

Total sugar per serving: 1g.

9. Pumpkin Seeds

An ounce of shelled pumpkin seeds provides a satisfying crunch along with protein and minerals. Choose unsalted or lightly salted options and skip sweetened coatings so these stay as low sugar snacks.

Total sugar per serving: 0g.

10. Sunflower Seeds

A 1-ounce portion of sunflower seed kernels is handy when you want a low sugar snack that’s crunchy. They offer unsaturated fat and some protein; check the labels of the flavored varieties for added sugar.

Total sugar per serving: 1g.

11. Air-Popped Popcorn

Three cups of air-popped popcorn are a filling, whole-grain snack. Season with herbs or a little olive oil instead of caramel or sweet kettle-corn coatings. A sprinkle of nutritional yeast adds a savory, cheesy flavor without any sugar.

Total sugar per serving: 1g. 

12. Plain Peanut Butter

Two tablespoons of peanut butter made without added sugar offer protein, fat, and delicious creamy flavor. Enjoy on its own or add to another snack, accounting for that food’s sugar content.

Total sugar per serving: 3g.

Fruit & Veggie Snacks That Won’t Spike Blood Sugar

While many fruits and veggies naturally contain sugar, there is no need to avoid them due to the sugar content. They provide fiber and multiple essential nutrients, making them a natural fit as healthy low sugar snacks.

13. Raspberries

A ½-cup serving of raspberries offers bright, tart flavor and fiber with relatively little natural sugar. Fresh or unsweetened frozen berries work equally well for a quick snack. Pair them with a handful of nuts or a cheese stick to make this low sugar snack more filling.

Total sugar per serving: 3g.

14. Blackberries

Enjoy ½ cup of blackberries when you want juicy sweetness without a large portion. Their seeds and skin contribute fiber, and they’re easy to serve without much prep.

Total sugar per serving: 4g.

15. Strawberries

Half a cup of sliced strawberries brings natural sweetness and vitamin C. Enjoy them plain, or add them to a balanced low sugar snack rather than dipping them in syrup.

Total sugar per serving: 4g.

16. Cucumber Slices

A cup of sliced cucumber offers a refreshing crunch and a mild flavor. Add lemon, dill, or pepper, and pair with a protein source if you need a more filling low sugar snack.

Total sugar per serving: 2g.

17. Celery With Hummus

Pair two medium celery stalks with 2 tablespoons of plain hummus. The combination offers crunchy and creamy textures, plus some fiber and plant protein.

Total sugar per serving: 2g.

18. Avocado With Lime

Half a medium avocado is one of the creamiest low sugar snacks, offering fiber and unsaturated fat. Add a squeeze of lime and eat with a spoon.

Total sugar per serving: 0g.

Best Low Sugar Snacks For Kids

Match portions and textures to your child’s development. Whole nuts, popcorn, full-sized meat sticks, and hard or sticky foods can be choking hazards for younger children.

19. Chomplings

For older children who can safely chew meat sticks, Original Beef Chomplings offer a smaller portion of a low sugar snack. Add fruit or crackers when a more substantial snack is needed.

Total sugar per serving: 0g.

20. Mozzarella String Cheese

One mozzarella string cheese provides protein and calcium and no sugar in a convenient package.

Total sugar per serving: 0g.

21. Mini Black Bean Quesadilla

Fill one small, 6-inch tortilla with ¼ cup of mashed black beans and 2 tablespoons of shredded cheddar. Warm and cut into wedges for a savory low sugar snack that kids can eat with their hands.

Total sugar per serving: 1–2g.

22. Plain Yogurt With Cinnamon

Serve ½ cup of plain Greek yogurt with a sprinkle of cinnamon. Add some slivered almonds to these low sugar snacks for a bit of crunch. 

Total sugar per serving: 3g.

23. Turkey and Cheese Roll-Ups

Roll 1 ounce of deli turkey around ½ ounce of cheddar. This familiar combination is one of the best low sugar snacks to pack for school; compare labels because sometimes sweetened deli meats can contain added sugar.

Total sugar per serving: 0–2g.

24. Unsweetened Soy Milk

A cup of fortified, unsweetened soy milk can be a quick option for a low sugar snack. Check the label for protein, calcium, vitamin D, and added sugar.

Total sugar per serving: 1g.

Sweet & Savory Low Sugar Treats

Whether you’re craving something rich and chocolaty or salty and tangy, these low sugar snacks hit the spot.

25. Dark Chocolate

You might be surprised to know that a ½-ounce portion of 85% dark chocolate is a low sugar treat. Sugar varies by brand, so compare labels rather than relying on cocoa percentage alone.

Total sugar per serving: 2–3g.

26. Cocoa Chia Pudding

Combine 2 tablespoons of chia seeds, ½ cup of unsweetened almond milk, and 1 teaspoon of unsweetened cocoa. Refrigerate until fully thickened for a chocolate-flavored, fiber-containing snack. It’s proof that snacks low in sugar can still taste like dessert.

Total sugar per serving: 0–1g.

27. Cinnamon Ricotta

Stir cinnamon and vanilla extract into ¼ cup of plain ricotta. The creamy texture makes this low sugar snack feel dessert-like without requiring honey or syrup.

Total sugar per serving: 1–2g.

28. Olives With Feta

Combine five large olives with 1 ounce of feta for a salty, tangy snack. This Mediterranean-style pairing shows that healthy low sugar snacks don’t have to be bland. Both ingredients can be high in sodium, so consider the portion.

Total sugar per serving: 1g.

29. Cheddar Crisps

Bake small piles of shredded cheddar until crisp, using about 1 ounce of cheese per serving. They offer a savory crunch without sugar.

Total sugar per serving: Less than 1g.

30. Unsweetened Coconut Chips

An ounce of unsweetened coconut chips offers a lightly sweet flavor and crunch. Check for added sugar and keep portions moderate, since coconut is a bit high in saturated fat. Mix a few into plain yogurt or a homemade trail mix for extra crunch.

Total sugar per serving: 2g.

The Bottom Line on Low Sugar Snacks

The best low sugar snacks combine flavor, convenience, and nutrition. Look beyond sugar alone: protein, fiber, total carbohydrates, sodium, and portion size all help determine whether a snack suits your needs.

You don’t have to eliminate fruit or plain dairy to choose healthy low sugar snacks, as these foods naturally contain sugar as well as important nutrients.

Cutting back on sugar doesn’t mean giving up flavor. Many of these picks are just as satisfying as their sweeter counterparts.

Need more ideas for snacks low in sugar? Use our simple whole-food snack ideas for more inspiration.

FAQs About Low Sugar Snacks

What snacks are naturally low in sugar?

Eggs, plain nuts, seeds, cheese, avocado, and many vegetables contain little sugar. 

What can diabetics snack on that's low sugar?

Eggs, nuts, cheese, or vegetables with hummus are healthy snacks for managing blood sugar. Consider total carbohydrates, medications, and personal glucose patterns. Explore our snacks for diabetics for more ideas.

What's a good low sugar snack for kids?

Plain yogurt, cheese, or a small bean quesadilla can work as a low sugar snack for kids. Children also need enough energy and variety; low sugar shouldn’t be the only goal.

What are the best low sugar snacks for work or school?

Shelf-stable meat sticks and nuts or seeds are convenient options. 

What are the best sweet low sugar snacks?

Berries, cinnamon yogurt, cocoa chia pudding, and a small portion of dark chocolate offer sweetness or dessert-like flavor without large amounts of sugar.

What are the best savory low sugar snacks?

Try Chomps, eggs, edamame, plain popcorn, or tuna. Check flavored products for added sugar and compare sodium amounts as well.

Are Chomps a low sugar snack?

Chomps Original Beef sticks contain 0g sugar and 10g of high-quality protein per stick, so they’re an easy low sugar snack to keep on hand.