Snacks can be a helpful part of your day, whether you need something to bridge a long gap between meals or you are just hungry in the afternoon. But many packaged snacks contain more added sugar than you might expect. The good news is that lower-added-sugar snack ideas are easy to find once you know what to look for.
This guide explains what "added sugar" actually means, then shares simple snack ideas for home, on the go, at work, and for when you are craving something sweet.
What "lower added sugar" means
On the Nutrition Facts label, you will see two lines for sugar: Total Sugars and Includes Added Sugars. They are not the same thing.
- Total sugars include sugars naturally found in foods, like the sugar in milk and fruit, plus any sugars added during processing.
- Added sugars are sugars and syrups put into foods during processing or preparation, such as table sugar, honey, and syrups. They also include sugars from concentrated fruit or vegetable juices beyond what you would expect from the same amount of 100% juice.
The Dietary Guidelines for Americans recommend keeping added sugars to less than 10% of daily calories for people ages 2 and older. The label lists a % Daily Value for added sugars, which makes comparing products easier. As a general guide, the FDA notes that 5% DV or less is low and 20% DV or more is high.
"Lower added sugar" does not mean a snack has no carbohydrate. Fruit, milk, whole grains, and beans all contain carbohydrate that counts toward your total. For a step-by-step look at the whole label, see our guide on how to read a nutrition label.
Lower-added-sugar snack ideas
Many of these pair a source of protein or healthy fat with fiber, which many people find more filling. Portions are suggestions; adjust to your appetite and your plan.
At home
- Sliced apple or pear with 1 tablespoon peanut or almond butter (check for no added sugar)
- Plain Greek yogurt with a few berries and a sprinkle of cinnamon
- Raw vegetables like carrots, bell pepper, and cucumber with hummus
- A hard-boiled egg and a handful of cherry tomatoes
- Cottage cheese with sliced cucumber and black pepper
- Whole-grain crackers with a slice of cheese
On the go
- A small handful of unsalted nuts or a pre-portioned pack
- String cheese and a piece of fruit
- Roasted chickpeas or edamame (look for lower-sodium options)
- A small piece of whole fruit, like a clementine or small apple
- A pre-packed container of cut vegetables
At work
- Single-serve plain Greek yogurt or cottage cheese kept in the office fridge
- A desk-drawer stash of unsalted nuts, seeds, or plain popcorn
- Tuna or salmon pouches with whole-grain crackers
- A small container of hummus with snap peas or bell pepper strips
- Unsweetened tea or sparkling water instead of sweetened drinks
When you are craving something sweet
- Frozen grapes or a small bowl of berries
- Plain yogurt topped with sliced strawberries and a few dark chocolate shavings
- Baked apple slices with cinnamon (no sugar added)
- A square or two of dark chocolate with a few almonds
- "Nice cream": blend a frozen half banana with a splash of milk and cinnamon
Enjoying a sweet treat now and then is part of life. The goal is balance, not perfection.
Reading snack labels
Snack packaging can be confusing, with words like "natural," "wholesome," or "made with real fruit" on the front. The Nutrition Facts label on the back tells you more. A few quick checks:
- Start with the serving size. All the numbers on the label are per serving, and a package may contain more than one.
- Look at Added Sugars. Compare the grams and % DV between similar products and choose the lower one when you can.
- Check Total Carbohydrate and Dietary Fiber. These help you see the bigger picture of what you are eating.
- Glance at sodium. Savory snacks like crackers, chips, and jerky can be high in sodium.
- Scan the ingredient list. Ingredients are listed by weight, from most to least. Sugar can appear under many names, like cane sugar, honey, corn syrup, or fruit juice concentrate.
Portion tips
- Pre-portion bulk snacks. Divide nuts, popcorn, or crackers into small containers so you don't eat straight from a big bag.
- Use a small plate or bowl. It helps a snack feel like a snack, not a meal.
- Pair foods. Combining a protein or fat with a fiber-rich food tends to be more satisfying than a single item alone.
- Check in with your hunger. Sometimes thirst, boredom, or stress feel like hunger. A glass of water and a short pause can help you decide.
Whether you need snacks at all, and how much carbohydrate they should include, depends on your eating pattern, activity, and medications. If you take insulin or certain other glucose-lowering medicines, your care team may give specific guidance on snacks, including what to keep on hand for lows. Talk with your healthcare team or a registered dietitian to make a snack plan that fits you. For more food ideas, browse our recipes.
