20 Best Low-Sugar Snacks (Under 5g Sugar Each)

Low-Sugar Snacks List: 20 Snacks With Less Than 5g Sugar

Values are approximate, rounded and based on typical USDA FoodData Central figures for plain, unsweetened versions. Brands vary, so check the label on anything packaged.

Quick takeaways:

• Zero to almost-zero sugar: eggs, fish, cheese, olives, nuts, seeds, avocado and roasted seaweed.
• Most filling: anything with 10 g or more of protein (eggs, tuna, cottage cheese, Greek yogurt, edamame, jerky).
• Sweetest under 5 g: raspberries, 85% dark chocolate and chia pudding topped with a few berries.
• The sugar in plain yogurt and cottage cheese is lactose, which occurs naturally in milk. It is not added sugar.

Low-Sugar Snacks for Weight Loss

Cutting sugar helps with weight loss mainly because sugary snacks are easy to overeat: they deliver a lot of calories without much protein or fiber, so you are hungry again soon after. A good weight-loss snack does the opposite. It keeps you full until your next meal for a modest number of calories.

What makes a low-sugar snack filling

• Protein (aim for 10 g or more): protein is the most satiating macronutrient. Eggs, Greek yogurt, cottage cheese, tuna, edamame and jerky are easy ways to get there.
• Fiber (aim for 3 g or more): fiber slows digestion and adds bulk. Berries, chickpeas, edamame, chia seeds, popcorn and raw vegetables are good sources.
• Volume: watery, crunchy vegetables such as cucumber, celery and bell peppers let you eat a satisfying amount for very few calories.
• A sensible portion of fat: nuts, seeds, cheese and avocado are low in sugar but calorie-dense. Pre-portion them (about 1 oz of nuts) instead of eating from the bag.

Best combinations for weight loss (roughly 150–250 calories)

• Plain Greek yogurt with a handful of raspberries and a sprinkle of chia seeds
• Two hard-boiled eggs with cherry tomatoes or cucumber
• Cottage cheese with sliced cucumber, black pepper and herbs
• Tuna mixed with a little olive oil and lemon, scooped onto bell pepper slices
• Half a cup of edamame with sea salt
• Hummus with a big plate of crunchy vegetables

For more ideas built specifically around protein, see our guide to protein-rich snacks that keep you full.

Savory Low-Sugar Snack Ideas

Savory snacks are the easiest way to keep sugar low, and many people find that eating fewer sweet foods gradually makes very sweet foods taste too sweet. A few favorites that are quick to prepare:

• Hard-boiled eggs with everything-bagel seasoning. Boil a batch at the start of the week; they keep in the fridge for up to a week. For a creamier version, try our avocado deviled eggs.
• Cucumber bites. Thick cucumber rounds topped with feta, olives and herbs, like our Mediterranean cucumber bites.
• Crunchy roasted chickpeas. A good replacement for chips. Our roasted chickpeas recipe uses just chickpeas, olive oil and spices.
• Roasted edamame. Toss thawed, shelled edamame with olive oil and salt, then roast at 400°F for 15–20 minutes until crisp.
• Snack plate. An ounce of cheese, a few olives, a small handful of nuts and some sliced vegetables.
• Roasted seaweed snacks. Crispy, salty and essentially sugar-free; check the label, as some flavored versions add sugar.
• Savory yogurt bowl. Plain Greek yogurt with olive oil, salt, pepper, herbs and diced cucumber or tomato.

Low-Sugar Sweet Snacks for Cravings

If you are craving something sweet but want to stay away from sugar, you don't have to rely on willpower. The trick is to choose foods that taste sweet or rich but come with fiber, protein or fat:

• Berries with plain Greek yogurt. Raspberries, blackberries and strawberries are among the lowest-sugar fruits. Layer them into a Greek yogurt parfait and skip the sweetened granola.
• Chia pudding. Made with unsweetened milk, vanilla and cinnamon, it tastes like a dessert with almost no sugar. Try our chia pudding recipe.
• 85% dark chocolate. Two squares have roughly 3 g of sugar. Let it melt slowly to get the most out of a small portion.
• Cinnamon-cocoa almonds. Toss almonds with unsweetened cocoa powder, cinnamon and a pinch of salt.
• Frozen raspberries or grapes. Eating fruit frozen makes it last longer, which helps a small portion feel like a treat. (Grapes are higher in sugar than berries, so keep the portion small.)
• Apple or pear slices with nut butter. A medium apple has around 19 g of natural sugar, so this is not a sub-5 g snack, but the fiber and the protein from nut butter make it a much better choice than candy.

Cinnamon, vanilla, nutmeg and cardamom make foods taste sweeter without adding sugar. For a full guide to handling cravings, including why they happen and what to do in the moment, read snacks that curb sugar cravings.

Store-Bought Low-Sugar Snacks and How to Read Labels

Many snacks sold as healthy, such as granola bars, flavored yogurts, dried fruit, smoothies and some protein bars, carry a surprising amount of added sugar. Reading the Nutrition Facts panel takes about ten seconds once you know what to look for.

Total sugars vs. added sugars

• Total Sugars counts all sugar in the product, including sugar that is naturally present in milk (lactose) and fruit.
• Includes Added Sugars counts only sugar that was added during processing: table sugar, syrups, honey and concentrated fruit juice. This is the number to watch.
• The % Daily Value for added sugars is based on the FDA's limit of 50 g per day on a 2,000-calorie diet. A snack at 10% DV or less is a reasonable choice; 20% or more is high.
• About 4 g of sugar equals 1 teaspoon.

How much added sugar is too much?

• American Heart Association: no more than about 25 g (6 teaspoons) of added sugar per day for most women and for children, and no more than about 36 g (9 teaspoons) per day for most men. The AHA recommends avoiding added sugar for children under 2.
• World Health Organization: keep free sugars below 10% of daily calories, with a further benefit from going below 5% (roughly 25 g on a 2,000-calorie diet). Free sugars include sugar added to foods plus the sugar in honey, syrups and fruit juice.

A practical rule for snacks: aim for 5 g of added sugar or less per serving, and ideally 0 g.

Other label tips

• Check the serving size; a bag may hold two or three servings.
• Scan the ingredient list for sugar's other names: cane sugar, brown rice syrup, corn syrup, dextrose, maltose, agave, honey, maple syrup, molasses, evaporated cane juice and fruit juice concentrate. Several of them in one product is a red flag.
• "No sugar added" products can still be high in natural sugar (dried fruit, juice). "Sugar-free" products often use sugar alcohols such as erythritol or maltitol, which can cause bloating in larger amounts.

Good store-bought low-sugar snacks

• Plain Greek yogurt or skyr cups (unflavored)
• String cheese, cheese crisps and individually wrapped cheese
• Single-serve packs of unsalted or lightly salted nuts and seeds
• Hard-boiled egg packs
• Hummus or guacamole cups with pre-cut vegetables
• Jerky or meat sticks with 3 g of sugar or less per serving
• Roasted seaweed snacks
• Plain or lightly salted popcorn
• Canned tuna or salmon pouches
• Dark chocolate with 85% cacao or higher

Reducing Your Family's Sugar Intake

If you are trying to reduce your family's sugar intake, small swaps work better than strict rules:

• Start with drinks. Soda, sweet tea, sports drinks and juice are major sources of added sugar. Swap in water, sparkling water with fruit slices or plain milk.
• Switch flavored yogurt to plain. Add fresh fruit and cinnamon at home; you control the sweetness.
• Make fruit the default dessert. Keep a fruit bowl visible and sweets out of sight.
• Cut sugar in stages. Mix a sweetened cereal or yogurt with a plain one, then shift the ratio over a few weeks.
• Pack snacks with protein. Cheese, eggs, hummus and nut butter keep kids full longer than crackers or fruit snacks.

For age-appropriate ideas, lunchbox lists and tips for picky eaters, see our guide to low-sugar snacks for kids and families.

Safety note: whole nuts, popcorn, whole grapes and chunks of raw vegetables are choking hazards for young children (especially under 4). Cut food into small pieces or choose softer options. Check ingredients for allergies such as nuts, dairy, eggs and sesame.

A Simple 2-Week Sugar Reset

If you have diabetes or take medication that lowers blood sugar, talk to your doctor or dietitian before making big changes to your diet. See also our guide to blood-sugar-balancing snacks and our health disclaimer.

The Bottom Line

Low-sugar snacking is simpler than it looks: build snacks around protein, fiber and whole foods, use the Added Sugars line to filter packaged products, and keep a few sweet-but-low-sugar options on hand for cravings. Pick three or four snacks from the list above, stock them this week, and you'll find it much easier to cut back on sugar without feeling deprived. Browse more ideas in our low-sugar snacks category.