Top Packaged Snacks for Diabetes
Having a healthy snack for diabetes is quite similar to general healthy snacking guidelines (with just a few caveats). Whether or not you have diabetes, snacks that are made primarily from whole foods, especially plant foods, are key to overall health. This means snacking on more fruits, vegetables, beans, legumes, nuts, seeds and whole grains along with some dairy.
In addition, building snacks that contain a balance of protein, fiber and healthy fat, and limit added sugars, will not only stabilize blood sugar, which is key for diabetes management but also gives you consistent energy to live your fullest life. Because people with diabetes are twice as likely as someone without diabetes to develop heart disease, it's also important to follow heart-healthy eating guidelines, including limiting saturated fat and sodium. Nevertheless, these are also great healthy eating guidelines for anyone to follow.
While whole food snack options like fruit with nuts or veggies with hummus are ideal for boosting your nutrient intake, sometimes you just need something that comes in a package—whether it's for convenience or just because you feel like eating something different. The good news is, that the snack market has come a long way in recent years and there are plenty of great options that not only taste great but help you keep your blood sugar—and health—in check.
To help you choose the best snacks for diabetes, we've rounded up the best products spanning 17 snack categories from popcorn and chips to yogurt, trail mix and bars, and everything in between.
How we chose the featured products
When evaluating the hundreds of snacks that span the grocery store shelves, we considered:
- Taste
- Nutrition (see guidelines below)
- Ingredients list (e.g. Are whole food the foundation of this snack?)
- Availability (i.e. Can you get them at most grocery stores or easily online?)
- Price (i.e. We aimed to cover a range of budgets.)
Nutrition Guidelines
- 200 calories or less
- < 2 grams saturated fat
- < 360 milligrams sodium
- 15 grams carbohydrates or less (equal to 1 carbohydrate serving)
- > 2 grams protein
You'll notice that a handful of our picks contain slightly more carbohydrates per serving (up to 18 grams per serving). We recommend these products because they also contain more fiber and protein or other beneficial nutrients than other available products. Rounding guidelines for carbohydrate servings suggest that up to 20 grams of carbohydrates count as one carbohydrate serving. These guidelines are similar to our homemade diabetes-snack snack guidelines.
Popcorn
Winner: SkinnyPop White Cheddar
Why We Love It: It's perfectly cheesy and contains just enough crunch for a flavored popcorn. With a generous serving size of 3.5 cups containing 2 grams of protein and 2 grams of fiber, you're guaranteed to feel satisfied with this snack. It's also made with just a handful of simple ingredients and is both vegan and certified gluten-free. But if cheddar isn't your jam, almost any of the SkinnyPop savory flavors are a good option—just skip the sweet flavors that contain added sugar.
Nutrition facts per serving (3.5 cups):
- 150 calories
- 9 g fat (1 g sat fat)
- 160 mg sodium
- 15 g carbohydrates
- 2 g fiber
- 0 g sugar (0 g added sugar)
- 2 g protein
Honorable mentions:
Potato Chips
Winner: Terra Heritage Blend Chips
Why We Love It: Made with a mix of regular, sweet, and purple potatoes plus beets, this blend offers more nutrients—including some antioxidants—than most other potato chips on the market. Plus they're made with only two ingredients—vegetables and a little oil. Taste-wise, they measure up with plenty of crunch and tons of flavor.
Nutrition facts per 1-ounce serving:
- 130 calories
- 7 g fat (0.5 g saturated fat)
- 106 mg sodium
- 15 g carbohydrates
- 2 g fiber
- less than 1 g sugar (0 g added sugar)
- 2 g protein
Honorable Mentions
Tortilla Chips
A note about tortilla chips: Depending on the type of chip you like—thick cut, thin restaurant-style, blue corn, yellow corn, white corn, etc.—there are many different options to choose from. Be mindful of serving sizes and pair with a healthy dip (see our picks below) to balance out the snack and help you stick to one serving.
Why We Love It: The black beans give these chips a nutritional leg up with more protein and fiber than other tortilla-style chips. They also contain a mix of corn, flax, sesame and sunflower seeds, lending a hearty flavor. One serving also contains more chips than many other options on the market, allowing you to enjoy a few more bites! But most importantly, they pair well with your two favorite tortilla chip dips—salsa and guacamole.
Nutrition facts per 1 oz serving (about 10 chips)
- 130 calories
- 6 g fat (0.5 g saturated fat)
- 80 mg sodium
- 16 g carbohydrates
- 4 g fiber
- 0 g sugar
- 4 g protein
Honorable Mentions
Dried Vegetable Snacks
Why We Love It: Made with dehydrated vegetables, nuts, seeds, beans and a few herbs and spices, these veggie balls are packed with equal parts nutrients and flavor. Plus, with 7 grams of protein and 3 grams of fiber per serving, they're guaranteed to keep you full between meals.
Nutrition facts per 7 pops (1 oz serving)
- 140 calories
- 8 g fat (1 g saturated fat)
- 270 mg sodium
- 10 g carbohydrates
- 4 g fiber
- 8 g protein
Honorable mentions:
Crackers
The Winner: Mary's Gone Super Seed Everything
Why We Love It: If you're as obsessed with everything seasoning as we are, you're going to love these crackers. But it's the ingredient list that steals the show in the cracker market. They're made with whole grains, seeds and a few spices, which makes them a great snack on their own—or paired with a dip or low-fat cheese (see suggestions for both below).
Nutrition facts per 12 crackers (30 g)
- 150 calories
- 7 g fat (1 g saturated fat)
- 280 mg sodium
- 17 g carbohydrates
- 3 g fiber
- 0 g sugar
- 5 g protein
Honorable Mentions
Puff Snacks
Winner: Biena Chickpea Puffs Vegan Ranch
Why We Love It: Remember those orange cheese puffs that came in a can from your childhood? These chickpea puffs are reminiscent of those, except made with ingredients you can feel great about. All three flavors—vegan ranch, blazin' hot and vegan white cheddar—provide a good mix of protein and fiber and fewer carbs than most other salty snacks. The only problem? They can be a bit addictive, so portion out your serving and eat them mindfully.
Nutrition facts per 1 oz serving
- 150 calories
- 11 g fat (1 g saturated fat)
- 280 mg sodium
- 9 g carbohydrates
- 3 g fiber
- 0 g sugar
- 5 g protein
Honorable Mentions
Single-Serve Cheese
Why We Love It: Cabot cheddars are some of the best tastings on the market (you know, without breaking the bank). Because the majority of fat in cheese is saturated fat—which should be limited—we recommend choosing the low-fat cheddar, and with Cabot you're not sacrificing flavor when you cut some of the fat.
Nutrition facts per 21 g bar
- 50 calories
- 3 g fat (2 g saturated fat)
- 160 mg sodium
- 1 g carbohydrate
- 0 g fiber
- 0 g sugar
- 6 g protein
Honorable mentions:
Bean-Based Snacks
Why We Love It: If you're craving crunch and a burst of flavor—whether buffalo wing, nacho cheese, ranch, cocoa and more—these dried broad bean snacks are for you. Perfectly portioned at 100 calories with 7 grams of protein and 5 grams of fiber (and no saturated fat), they are not only better for you than many other salty snacks, but also offer the health benefits of eating more beans.
Nutrition facts for 1 oz of Buffalo Wing flavor (other flavors are similar)
- 100 calories
- 3 g fat (0 g saturated fat)
- 150 mg sodium
- 15 g carbohydrates
- 5 g fiber
- 1 g sugar
- 7 g protein
Honorable Mentions
Brami Beans (choose 1 oz serving to keep sodium in check)
Cookies
A note on cookies: Most low-carb cookies contain artificial or alternative sweeteners, which are exponentially sweeter than sugar. While these can have a place in a diabetes-friendly diet, we generally recommend limiting the use of alternative sweeteners as they can actually increase sweet cravings and appetite. Instead, look for lower-sugar options made with the real stuff and be mindful about when and how many cookies you eat.
Why We Love It: When you want a lower-carb cookie that is made with real ingredients, this is the cookie for you. Just a little added sugar goes a long way in making these cookies perfect for satisfying a sweet craving. The mini size also allows you to eat more of them, without worrying about overdoing it on the carbs. And while we don't typically think about cookies contributing vitamins to our diet, that's a nice added bonus of the added vegetable extracts found in these.
Nutrition facts for 1 pouch (24 g)
- 120 calories
- 6 g fat (2.5 g saturated fat)
- 65 mg sodium
- 14 g carbohydrates
- 1 g fiber
- 7 g sugar
- 1 g protein
Honorable Mentions
Nut Butter
A note about nut butters: when shopping for nut butters, the most important thing to look at is the ingredients list. Choose ones where the only ingredient is just the nut (a little salt is OK, too!). Many nut butters add unnecessary oils and sugar—skip these! Whether it's peanut butter, almond butter, cashew butter or another nut or seed, we recommend choosing the nut you like best as every nut offers a different group of nutrients that contribute to health.
Why We Love It: It's one of the creamiest, sweetest "natural" peanut butters on the market and is made with just peanuts and salt. If chunky peanut butter is your thing, Teddie's also makes a chunky version. Pair with an apple for the perfect balanced snack.
Nutrition facts per 2 Tablespoons (32 g)
- 190 calories
- 16 g fat (2.5 g saturated fat)
- 125 mg sodium
- 7 g carbohydrates
- 3 g fiber
- 2 g sugar (0 g from added sugar)
- 8 g protein
Honorable mentions:
Flavored Yogurt
A note on yogurts: plain yogurt (add your own fresh fruit) is typically the best option because it doesn't contain any added sugar, and we recommend choosing Greek or Icelandic over regular yogurt for the higher protein content. However, we know that sometimes you just want something with a little more flavor. Below are the best lower-sugar options currently on the market.
Winner: Siggi's Black Cherry 2%
Why We Love It: Most flavored yogurts are loaded with added sugar or contain alternative sweeteners, which we recommend limiting. But Siggi's has created a just-sweet-enough flavored yogurt with only 6 grams of added sugar (and no alternative sweeteners!). It's also perfectly creamy and has a very "natural" black cherry flavor. It's great on its own, or for an even more nutritious snack, top it with your favorite fresh fruit and a handful of nuts.
Nutrition facts per 1 container (150 g)
- 140 calories
- 2.5 g fat (1.5 g saturated fat)
- 60 mg sodium
- 14 g carbohydrates
- 11 g sugar (6 g added sugar)
- 15 g protein
Honorable Mentions:
Chobani Less Sugar Greek Yogurt Clingstone Peach (and other flavors)
Cottage Cheese
Why We Love It: Of all of the cottage cheese we tested, this is by far the creamiest and best-tasting option. With 14 grams of protein per half-cup serving, cottage cheese is a filling snack that can be enjoyed on its own or paired with your favorite fruit or vegetable, depending if you like it sweet or savory. Good Culture cottage cheese is higher in sodium than the other brands featured below, so keep that in mind when choosing the best option for you.
Nutrition facts per ½ cup serving
- 80 calories
- 2.5 g fat (1.5 g saturated fat)
- 340 mg sodium
- 3 g carbohydrates
- 3 g fiber
- 3 g sugar (0 g added sugaar)
- 14 g protein
Honorable mentions:
Dips
Winner: Wholly Guacamole Mini Cups
Why We Love It: Guacamole, which is made primarily from avocados, is packed with nutrients from heart-healthy monounsaturated fats to fiber, potassium and antioxidants. While guacamole doesn't quite meet our protein goal for a snack, the healthy fat and fiber make up for it, both of which can slow digestion and keep your blood sugar stable. Pair with fresh veggies or a small handful of your favorite tortilla chip for a satisfying snack.
Nutrition facts per 1 mini cup (57 g)
- 120 calories
- 12 g fat (2 g saturated fat)
- 240 mg sodium
- 3 g carbohydrates
- 2 g fiber
- 1 g sugar
- 1 g protein
Honorable Mentions
Dried & Dehydrated Fruit
A note on dried fruit: dried fruit can be part of a healthy diabetes diet, but it's important to be mindful of the number of carbohydrates found in dried fruit. Because water is removed, the per-serving amount of carbs is typically higher than in whole fruit. Many dried fruits contain over 30 grams of carbs per serving (the ones here contain 26 grams or less). When choosing dried fruits, look for ones without added sugar and choose fruits that are a little higher in fiber like figs, strawberries, blueberries, apricots and prunes. We also recommend pairing dried fruit with nuts or another food that contains protein and healthy fats to slow digestion.
Winner: Natierra Premium Strawberries
Why we love it: If you're looking for a sweet, crunchy snack that pairs well with nuts, seeds, or even plain yogurt, these strawberries are for you. They're lower in carbohydrates than most other dried and dehydrated fruits and are an excellent source of vitamin C.
Nutrition facts per 1 bag (34 g):
- 140 calories
- 1 g fat (0 g saturated fat)
- 0 mg sodium
- 29 g carbohydrates
- 1 g fiber
- 28 g sugar (0 g added sugar)
- 2 g protein
Honorable Mentions:
Trail Mix
Winner: Back to Nature Harvest Blend
Why We Love It: A delicious blend of nuts, seeds and fruit with no added sugar makes this a healthy snack when you need an energy boost. It's full of both poly and monounsaturated fats — both great for heart health. The mix of nuts and seeds also provides a variety of nutrients such as magnesium, potassium and iron, as well as some phytonutrients.
Nutrition facts per ¼ cup
- 160 calories
- 11 g fat (1 g saturated fat)
- 0 mg sodium
- 14 g carbohydrates
- 3 g fiber
- 10 g sugar (0 g added sugar)
- 5 g protein
Honorable Mentions
Flavored Nut/Seed
A note on flavored nuts and seeds: this category is full of great options and below are just a few of our favorites. When choosing a flavored nut or seed look for options with little to no added sugar and a reasonable amount of sodium.
Why We Love It: When you're craving a little chocolate, these chocolate dusted pumpkin seeds are the perfect solution. They're packed with heart-healthy nutrients including mono and polyunsaturated fats, magnesium and potassium as well as some plant-based iron, making them as nutritious as they are delicious. They also come with a super simple ingredient list with only a little added sugar, making them the clear winner in this category.
Nutrition facts per 1/4 cup (1 oz)
- 150 calories
- 13 g fat (2 g saturated fat)
- 105 mg sodium
- 6 g carbohydrates
- 2 g fiber
- 3 g sugar (3 g from added sugar)
- 7 g protein
Honorable Mentions
Protein Bar
Winner: Perfect Kids Chocolate Chip Bar
Why We Love It: Though it's marketed to kids, it's just a smaller, snack-sized version of their standard chocolate chip bar, which tastes like raw cookie dough (yum). It's a well-balanced bar with healthy fats, fiber and protein, made mostly from whole foods, and even includes some vegetables (though you'd never know). What could be more perfect?
Nutrition facts per bar (30g):
- 150 calories
- 10 g fat (2 g saturated fat)
- 30 mg sodium
- 11 g carbohydrates
- 2 g fiber
- 7 g sugar (5 g added sugar)
- 7 g protein
Honorable mentions