35 Best Low-Sugar Foods to Satisfy Every Craving
Enjoy crunchy or creamy bites that balance taste and nutrition for steady energy all day.
Choosing low-sugar foods is a simple way to boost nutrition, say goodbye to sugar crashes, and maintain balanced energy all day. Whether you want something crunchy, creamy, sweet, or savory, there are delicious low-sugar snacks packed with protein, fiber, and good fats ready to please every palate. This guide features the best low-sugar foods on the market, as well as timeless whole-food snacks, all recommended by nutrition experts for every kind of craving.
Why Choose Low-Sugar Foods?
Excess sugar consumption is linked with weight gain, fluctuations in blood glucose, increased risk of chronic disease, and mood swings. Opting for low-sugar foods not only helps regulate energy levels, but also supports heart health and gut health. Plus, many low-sugar snacks provide important micronutrients, protein, healthy fats, and dietary fiber—helping you feel satisfied longer and avoid those mid-afternoon hunger pangs.
What Makes a Snack Low-Sugar?
Generally, a low-sugar snack is defined as containing 5 grams of sugar or less per serving. Many snacks on this list contain zero added sugar, relying on naturally occurring sugars from whole foods like fruit, or have no sugar at all. To further ensure healthy snacking habits, the following criteria were considered:
- Under 10 grams of added sugar per serving
- Rich in protein and/or fiber
- Whole food ingredients, free from artificial sweeteners or sugar alcohols
- Balanced with healthy fats for lasting satiety
The 35 Best Low-Sugar Foods and Snacks
From crunchy chips to creamy yogurt and cheese, here are our favorite expert-approved, shelf-stable and fresh low-sugar snacks.
1. Hippeas Organic Chickpea Tortilla Chips
A crunchy, flavorful chip made from chickpeas, providing 3g fiber, 3g protein, and just 1g sugar per 1-oz serving. A great swap for conventional tortilla chips, with extra nutrients and less sugar.
2. Clif Bar Whey Protein Snack Bars
Offering a robust 14g protein and only 5g sugar per bar, these snacks use nut butter and whey protein for a creamy taste with minimal sugar. Ideal for those craving something chewy and satisfying.
3. Babybel Mini Original Semisoft Cheeses
No sugar, just portable cheese goodness. Each individually wrapped wheel contains 5g of protein to help keep hunger at bay.
4. Looney Pruney California Pitted Prunes
Prunes are a naturally sweet, fiber-rich fruit—no added sugar. They work well on their own or paired with nuts, olives, or cheese for a savory-sweet snack.
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5. Carrots with Ranch Dip
Classic and crunchy, carrots are packed with beta-carotene and fiber. A small amount of ranch adds flavor and fat, making this a filling, kid-friendly option with minimal sugar.
6. Harvest Snaps Black Bean & Green Pea Crisps
These light, crispy snacks—made from green peas or black beans—deliver flavor and crunch with 1g or less of sugar per serving.
7. Health Warrior Chia Bars
Small but mighty, these bars come in fun flavors. Each is just 100 calories with 3g sugar. Chia seeds plus oats offer omega-3s and fiber.
8. Sargento Pepper Jack Cheese Sticks
A grown-up string cheese, these sticks have 5g protein and zero sugar—perfect for grab-and-go snacking.
9. Erin Baker’s Better Cookie (Almond Butter)
Soft, chewy, and reminiscent of classic oatmeal cookies, these offer only 7g of sugar for two cookies—a low amount for a sweet treat.
10. Grapefruit
This tart, juicy fruit is naturally lower on the glycemic index. Try half a grapefruit with a piece of cheese for a more satisfying snack. Grapefruit is also packed with antioxidants and vitamin C.
11. SkinnyPop Cinnamon & Sugar Popcorn Mini Cakes
These mini popcorn cakes deliver just the right amount of sweetness without artificial ingredients. One serving (20 cakes) contains 3g protein, 4g fiber, and 3g sugar.
12. Real Food From the Ground Up Butternut Squash Stalks (Cinnamon)
These crunchy, slightly sweet vegetable “straws” have just 3g sugar per serving thanks to a sprinkle of cinnamon rather than heaps of added sugar.
13. Hummus with Vegetables
Made from chickpeas, hummus is high in fiber and plant protein. Pair with cucumbers, carrots, celery, or bell peppers for a totally low-sugar, nutrient-dense snack.
14. Nonni’s Thinaddictives Cranberry Almond Thins
These crisp, biscotti-style snacks deliver flavor and crunch with minimal sugar—ideal for a small, satisfying dessert or coffee break.
15. World Peas Peatos Crunchy Puffs Snacks
If you crave bold flavors, these puffs come in varieties like Classic Cheese, Fiery Hot, and Zesty Ranch—all with fewer than 4g of sugar per serving.
16. The FROOT Thief Real Fruit Snack Whips
For a playful, sweet snack, these real fruit whips contain only naturally occurring sugars and no artificial colors or flavors. They are fun to eat and packed with antioxidants.
17. Meltémi Lower Sugar Greek Yogurt
Each serving of this lactose-free, protein-rich yogurt provides 13g protein with only 4g sugar and 100 calories—an excellent choice for creamy snack lovers.
18. Icelandic Provisions Oatmilk Skyr – Mango & Passion Fruit
This plant-based skyr provides a tangy, subtly sweet taste with minimal sugar and added protein, offering a nutritious dairy-free snack option.
19. Castello Whipped Dips – Garlic + Herb
Creamy dips made from Danish cheese and herbs, free from stabilizers and preservatives, great for veggies or whole-grain crackers without a sugar rush.
20. Realsy Almond Butter Dates
Premium Medjool dates filled with almond butter—a naturally sweet, fiber-filled treat packed with antioxidants. Minimal ingredients, no added sugars.
21. Happy Wolf Chocolate Chip Snack Bars
Child-safe and allergy-friendly, these bars are free from the top nine allergens and made from sunflower seed butter, oats, dates, and honey. Portable, with no artificial sweeteners.
22. Ithaca Jalapeno Lime Hummus
This hummus uses a unique cold-process to retain flavor and nutrients without preservatives. Spicy and bold without added sugar.
23. Whole Cashews, Almonds or Walnuts
Plain, raw or roasted, nuts provide healthy fats, protein, and fiber—all with little to no sugar depending on the variety. Choose unsalted versions for maximum health benefit.
24. Roasted Edamame or Soybeans
Crunchy and protein-rich, roasted edamame are a great alternative to chips or crackers and contain less than 2g sugar per serving.
25. Boiled Eggs
High in protein, vitamins, and minerals, hard-boiled eggs are a zero-sugar snack that travels well.
26. Sliced Avocado
Rich in healthy monounsaturated fats and fiber, avocado slices can be eaten plain, sprinkled with salt and pepper, or paired with whole-grain toast for extra fiber—all naturally sugar-free.
27. Celery Sticks with Almond Butter
Celery is low in sugar and high in water and fiber. Add a smear of almond or peanut butter for protein and satiety.
28. Sliced Bell Peppers
Surprisingly sweet, bell peppers are full of vitamin C and contain just 2-3g sugar per cup, making them perfect for dipping or munching raw.
29. Olives
Salty, satiating olives offer healthy fats and no natural sugar. Enjoy as-is or pair with cheese or nuts for extra staying power.
30. Roasted Chickpeas
Crispy, savory, and full of protein and fiber with little to no sugar. Choose plain or spiced, but skip honey-roasted versions to keep sugar low.
31. Unsweetened Greek Yogurt
Packed with probiotics and high in protein, plain Greek yogurt is virtually free of sugar; top with a few berries or cinnamon for flavor.
32. Fresh Berries
One of the lowest-sugar fruits, blueberries, raspberries, and strawberries are naturally sweet, high in antioxidants, and lower in total sugar compared to bananas or mangoes.
33. Cucumber Slices with Feta Cheese
Cucumbers are crisp, hydrating, and contain negligible sugar. Pair with a sprinkle of feta cheese for protein and savory flavor.
34. Jicama Sticks
Crisp and slightly sweet, jicama is a root veggie with plenty of fiber and about 2g sugar per cup. Enjoy raw as a snack or in salads with a sprinkle of chili lime seasoning.
35. Popcorn (Air-Popped, Unsweetened)
Satisfy the urge for something crunchy with air-popped popcorn. Three cups provide fiber and only about 1g sugar—skip caramel or kettle varieties to keep sugar low.
Quick Reference: Top 10 Low-Sugar Snack Picks (Table)
| Snack | Sugar (g/serving) | Protein (g/serving) | Fiber (g/serving) | Main Benefits |
|---|---|---|---|---|
| Babybel Cheese | 0 | 5 | 0 | High protein, portable |
| Carrots with Ranch | <3 | <1 | 3 | Crunchy, rich in beta-carotene |
| Prunes | 9 (natural) | 1 | 2 | Fiber, antioxidants, natural sweetness |
| Clif Whey Protein Bar | 5 | 14 | 3 | High protein, filling |
| Hippeas Chickpea Tortilla Chips | 1 | 3 | 3 | Crunchy, high fiber |
| Greek Yogurt (plain) | <5 | 13 | 0 | Probiotics, protein |
| Pea Snaps | 1 | <3 | <2 | Light, crunchy, fiber-rich |
| Celery & Almond Butter | 0 | 3 | 2 | Crisp, filling |
| Health Warrior Chia Bar | 3 | 2 | 5 | Omega-3s, fiber |
| Jicama Sticks | 2 | 0 | 4 | Sweet, high fiber |
Tips for Choosing or Making Your Own Low-Sugar Snacks
- Read ingredient labels: Look for short ingredient lists and limit added sugars, syrups, and artificial sweeteners.
- Prioritize whole foods: Fresh fruit, vegetables, nuts, and seeds are naturally low in sugar and packed with nutrients.
- Balance snacks: Combining protein, fiber, and healthy fats leads to better appetite control and energy.
- Mind portion sizes: Even low-sugar foods can add up if eaten in excess. Stick to portion recommendations for optimal benefits.
- Flavor naturally: Use cinnamon, vanilla, or citrus to add taste without sugar.
- DIY snack ideas: Try making your own trail mix, veggie chips, or yogurt parfaits with unsweetened ingredients for full control over sugar content.
Frequently Asked Questions (FAQ)
Q: What is the healthiest low-sugar snack option?
A: Fresh fruits (like berries or grapefruit), vegetables with hummus, plain yogurt, nuts, and cheese are among the healthiest low-sugar snacks due to their nutrient density, satiety, and minimal or naturally occurring sugar content.
Q: Are all low-sugar snacks good for you?
A: Not necessarily. Some processed low-sugar snacks may contain artificial sweeteners or lack essential nutrients. Focus on whole foods or minimally processed products rich in protein, fiber, and healthy fats.
Q: How can I satisfy a sweet tooth without lots of sugar?
A: Choose snacks with naturally sweet ingredients like fruit, cinnamon, or vanilla. Try mixing unsweetened yogurt with berries or opting for snacks sweetened with whole fruit instead of syrup or refined sugars.
Q: Is fruit considered a high-sugar food?
A: Whole fruit contains natural sugars, but it also provides fiber, vitamins, and antioxidants. Low-sugar fruits like berries, grapefruit, and kiwifruit have less sugar per serving than tropical fruits or fruit juices.
Q: Should I avoid sugar altogether?
A: Most dietary guidelines recommend limiting added sugars, not eliminating natural sugars from whole foods. Balance is key—focus on eating nutritious, minimally processed foods with little to no added sugar for best results.
Final Thoughts
Cutting back on sugar doesn’t mean sacrificing taste. With so many crunchy, creamy, savory, and sweet options available, eating low-sugar foods can be both delicious and satisfying. Use this list as a reference for shopping, meal prep, and on-the-go snacking to support your health and energy, no matter your cravings.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/g26630133/low-sugar-foods/
- https://www.alterecofoods.com/blogs/press/the-2022-good-housekeeping-healthy-snack-awards
- https://www.dairyprocessing.com/articles/1006-meltemis-lower-sugar-product-awarded-by-good-housekeeping
- https://www.goodmorningamerica.com/shop/story/6-winning-picks-good-housekeeping-best-snack-awards-123338480
- https://www.goodhousekeeping.com/nutrition-information/
- https://www.goerie.com/story/news/local/2025/06/30/erie-dietitian-snack-bar-good-housekeeping-best-high-fiber-snack/84386893007/
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