We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Special Diets Diabetes The Best Packaged Snacks for Diabetes, According to Dietitians When you need a little something between meals, grab one of these dietitian-approved packaged snacks for better blood sugar. By Sarah Anzlovar, M.S., RDN, LDN Sarah Anzlovar, M.S., RDN, LDN Sarah Anzlovar is a registered dietitian and owner of a virtual private practice, where she helps busy women ditch diets and learn to eat to feel their best without the stress. In her free time, you can find her in the kitchen trying new recipes, perusing a farmers' market, on a run or chasing after her toddler and golden retriever. EatingWell's Editorial Guidelines Updated on February 23, 2024 Reviewed by Dietitian Brierley Horton, M.S., RD Reviewed by Dietitian Brierley Horton, M.S., RD Brierley is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. She is co-host and co-creator of the Happy Eating Podcast, a podcast that breaks down the connection between food and mental wellness. Brierley previously served as Food & Nutrition Director for Cooking Light magazine and the Nutrition Editor at EatingWell magazine. She holds a master's degree in Nutrition Communications from the Friedman School of Nutrition Science and Policy at Tufts University. Her work has appeared in Better Homes & Gardens, Southern Living, Real Simple, Livestrong.com, TheKitchn and more. EatingWell's Editorial Guidelines 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 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 give you consistent energy to live your fullest life. While whole-food snack options are ideal, 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 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 an array of products spanning multiple snack categories, from popcorn and chips to yogurt, trail mix and protein bars, and everything in between. Our Packaged Snacks for Diabetes Recommendations SkinnyPop White Cheddar Popcorn Terra Heritage Blend Chips Food Should Taste Good Black Bean Multigrain Chips Harvest Snaps Peas Mary's Gone Super Seed Everything Crackers Hippeas Chickpea Puffs Sargento Light String Cheese Bada Bean Bada Boom Crunchy Broad Beans Made Good Soft Baked Chocolate Chip Mini Cookies Teddie All Natural Smooth Peanut Butter Siggi's Black Cherry Skyr Good Culture Low-Fat Classic Cottage Cheese Wholly Guacamole Mini Cups Natierra Organic Freeze-Dried Strawberries Planters NUT-rition Omega 3 Mix Superseedz Dark Chocolate Sea Salt Pumpkin Seeds Perfect Bar Snack-Size Dark Chocolate Chip Peanut Butter Bar Courtesy of Merchants SkinnyPop White Cheddar Popcorn Amazon Buy on Amazon $4 Buy on Target $4 Buy on Walgreens $5 With a generous serving size of 3.5 cups containing 2 grams of protein and 2 g of fiber, you're guaranteed to feel satisfied with this snack. It's perfectly cheesy and contains just enough crunch for a flavored popcorn. It's also made with just a handful of simple ingredients and is 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 Info for SkinnyPop White Cheddar Popcorn, per 3.5-cup serving:150 calories, 9 g total fat, 1 g saturated fat, 0 mg cholesterol, 160 mg sodium, 15 g carbohydrates, 2 g fiber, 0 g total sugar (0 g added sugar), 2 g protein Terra Heritage Blend Chips Amazon Buy on Amazon $9 Buy on IHerb $8 Buy on Wholefoodsmarket.com $5 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 Info for Terra Heritage Blend Chips, per 1 oz. serving:130 calories, 7 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 105 mg sodium, 15 g carbohydrates, 2 g fiber, <1 g total sugar (0 g added sugar), 2 g protein Food Should Taste Good Black Bean Multigrain Chips Amazon Buy on Amazon $6 Buy on Walmart $6 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. 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. Nutrition Info for Food Should Taste Good Black Bean Multigrain Chips, per 1 oz. serving:130 calories, 6 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 80 mg sodium, 16 g carbohydrates, 4 g fiber, 0 g total sugar, 4 g protein Harvest Snaps Peas Target Buy on Amazon $4 Buy on Target $3 Buy on Walmart $4 These light and crispy baked veggie snacks are made with green peas, rice, oil and a variety of seasonings, from Lightly Salted to Wasabi to Parmesan Roasted Garlic. Plus, with 8 g of protein and 4 g of fiber per serving, they're guaranteed to keep you full between meals. Nutrition Info for Harvest Snaps Peas, per 1 oz. serving:130 calories, 5 g total fat, 0 g saturated fat, 0 mg cholesterol, 75 mg sodium, 16 g carbohydrates, 4 g fiber, 0 g total sugar, 5 g protein Mary's Gone Super Seed Everything Crackers Amazon Buy on Amazon $5 Buy on Walmart $6 Buy on IHerb $5 If you're as enthusiastic about everything seasoning as we are, you're going to love these crackers—but it's the ingredient list that really steals the show. These crackers are made with whole grains, seeds and a few spices, which make them a great snack either on their own or paired with a dip or low-fat cheese. Nutrition Info for Mary’s Gone Super Seed Everything Crackers, per 30 g serving:150 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 280 mg sodium, 17 g carbohydrates, 3 g fiber, 0 g total sugar, 5 g protein Hippeas Chickpea Puffs Target Buy on Amazon $4 Buy on Target $4 Buy on Walmart $4 Remember those orange cheese puffs that came in a bag from your childhood? These chickpea puffs are reminiscent of those, except made with ingredients you can feel great about. All four flavors—nacho, barbecue, Sriracha and vegan white cheddar—provide a good mix of protein and fiber. The only problem? They can be a bit addictive, so portion out your serving and eat them mindfully. Nutrition Info for Hippeas Chickpea Puffs, per 28 g serving:130 calories, 4.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 220 mg sodium, 19 g carbohydrates, 3 g fiber, 1 g total sugar (<1 g added sugar), 4 g protein Sargento Light String Cheese Target Buy on Target $5 Buy on Walmart $5 String cheese makes a great snack either on its own or paired with crackers, veggies or even fruit. And this Sargento Light String Cheese is a tasty option that won't break the bank. Because the majority of fat in cheese is saturated fat—which should be limited—we recommend choosing the reduced-fat mozzarella. Nutrition Info for Sargento Light String Cheese, per 21 g serving:45 calories, 2.5 g total fat, 1.5 g saturated fat, 10 mg cholesterol, 160 mg sodium, <1 g carbohydrates, 0 g fiber, 0 g total sugar, 5 g protein Bada Bean Bada Boom Crunchy Broad Beans Amazon Buy on Amazon $9 Buy on Walmart $7 If you're craving crunch and a burst of flavor—specifically, flavors like Sea Salt, Mesquite BBQ, Zesty Ranch and Sweet Sriracha—these dried broad bean snacks are for you. Perfectly portioned at 100 calories with 7 g of protein and 5 g 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 Info for Bada Bean Bada Boom Crunchy Broad Beans, per 1 oz. serving:100 calories, 3 g total fat, 0 g saturated fat, 0 mg cholesterol, 130 mg sodium, 15 g carbohydrates, 5 g fiber, 1 g total sugar, 7 g protein Made Good Soft Baked Chocolate Chip Mini Cookies Amazon Buy on Amazon $4 Buy on Walmart $7 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. 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. Nutrition Info for Made Good Soft Baked Chocolate Chip Mini Cookies, per 24 g serving:120 calories, 6 g total fat, 2.5 g saturated fat, 0 mg cholesterol, 65 mg sodium, 14 g carbohydrates, 1 g fiber, 7 g total sugar (7 g added sugar), 1 g protein Teddie All Natural Smooth Peanut Butter Amazon Buy on Amazon $8 Buy on Walmart $11 This is 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. 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. Nutrition Info for Teddie All Natural Smooth Peanut Butter, per 2 Tbsp. serving:190 calories, 16 g total fat, 2.5 g saturated fat, 0 mg cholesterol, 125 mg sodium, 7 g carbohydrates, 3 g fiber, 2 g total sugar (0 g added sugar), 8 g protein Siggi's Black Cherry Skyr Amazon Buy on Amazon $2 Buy on FreshDirect $2 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 g 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. 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, and we think this is one of the best lower-sugar options currently on the market. Nutrition Info for Siggi’s Black Cherry Skyr, per 150 g serving:140 calories, 2.5 g total fat, 1.5 g saturated fat, 15 mg cholesterol, 60 mg sodium, 14 g carbohydrates, 0 g fiber, 11 g total sugar (6 g added sugar), 15 g protein Good Culture Low-Fat Classic Cottage Cheese Target Buy on Target $4 Buy on FreshDirect $5 Buy on Kroger.com $4 Of all the cottage cheese we tested, this is by far the creamiest and best-tasting option. With 14 g of protein per half-cup serving, this 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 some other brands, though, so keep that in mind when choosing the best option for you. Nutrition Info for Good Culture Low-Fat Classic Cottage Cheese, per ½-cup serving:80 calories, 2.5 g total fat, 1.5 g saturated fat, 15 mg cholesterol, 340 mg sodium, 3 g carbohydrates, 0 g fiber, 3 g total sugar (0 g added sugar), 14 g protein Wholly Guacamole Mini Cups Target Buy on Target $6 Buy on Walmart $6 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 stabilize your blood sugar. Pair with fresh veggies or a small handful of your favorite tortilla chip for a satisfying snack. Nutrition Info for Wholly Guacamole Mini Cups, per 57 g serving:120 calories, 11 g total fat, 2 g saturated fat, 0 mg cholesterol, 270 mg sodium, 4 g carbohydrates, 3 g fiber, 1 g total sugar (0 g added sugar), 1 g protein Natierra Organic Freeze-Dried Strawberries Amazon Buy on Amazon $8 Buy on Walmart $7 Buy on IHerb $7 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. 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 g of carbs per serving (the ones here contain 20 g). 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. Nutrition Info for Natierra Organic Freeze-Dried Strawberries, per 23 g serving:90 calories, 0.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium, 20 g carbohydrates, <1 g fiber, 19 g total sugar (0 g added sugar), 1 g protein Planters NUT-rition Omega 3 Mix Amazon Buy on Amazon $5 Buy on Walmart $14 Buy on Foodservicedirect.com $6 A delicious, sweet-and-savory blend of nuts and fruit makes this a healthy snack when you need an energy boost. It's full of 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. Nutrition Info for Planters NUT-rition Omega 3 Mix, per 3 Tbsp. serving:160 calories, 11 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 25 mg sodium, 12 g carbohydrates, 1 g fiber, 6 g total sugar (2 g added sugar), 4 g protein Superseedz Dark Chocolate Sea Salt Pumpkin Seeds Amazon Buy on Amazon $10 Buy on Superseedz.com $6 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. 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. Nutrition Info for Superseedz Dark Chocolate Sea Salt Pumpkins Seeds, per ¼-cup serving:150 calories, 12 g total fat, 2 g saturated fat, 0 mg cholesterol, 105 mg sodium, 6 g carbohydrates, 2 g fiber, 3 g total sugar (3 g added sugar), 7 g protein Perfect Bar Snack-Size Dark Chocolate Chip Peanut Butter Bar Amazon Buy on Amazon $10 Buy on Target $8 Buy on Walmart $8 This is a smaller, snack-sized version of Perfect Bar's standard Dark Chocolate Chip Peanut Butter 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 Info for Perfect Bar Snack-Size Dark Chocolate Chip Peanut Butter Bar, per 25 g serving:130 calories, 8 g total fat, 1.5 g saturated fat, 5 mg cholesterol, 40 mg sodium, 9 g carbohydrates, 1 g fiber, 7 g total sugar (5 g added sugar), 6 g protein The Bottom Line: The Best Packaged Snacks for Diabetes No matter what you're in the mood for, each of the snacks on our list makes great diabetes-friendly choices. If you want something sweet, grab a Perfect Bar Snack-Size Dark Chocolate Chip Peanut Butter Bar (view at Amazon) or a packet of Made Good Soft Baked Chocolate Chip Mini Cookies (view at Amazon). Want something salty and crunchy? You can't go wrong with Harvest Snaps Peas (view at Amazon) or Bada Bean Bada Boom Crunchy Broad Beans (view at Amazon). And if you're looking to satisfy a chocolate craving, a handful of Superseedz Dark Chocolate Sea Salt Pumpkin Seeds (view at Amazon) should do the trick. Our Search for the Best Packaged Snacks for Diabetes When evaluating the hundreds of snacks that span the grocery store shelves, we considered the following when making our picks for this list: TasteNutrition (see guidelines below)Ingredients list (e.g., Are whole foods 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 When making our selections, all products had to fit within the following parameters, which are both carb-conscious and heart-healthy. 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. 200 calories or less< 2 grams saturated fat< 360 milligrams sodium15 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 20 g 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 g of carbohydrates count as one carbohydrate serving. These guidelines are similar to our homemade diabetes-snack snack guidelines. Our Trusted Expertise Our writer, Sarah Anzlovar, M.S., RDN, LDN, is a registered dietitian with over 10 years of experience in private practice, corporate wellness and food and nutrition communication. She is also a freelance writer, recipe developer, food photographer and brand consultant for food and nutrition brands. Her work has appeared in EatingWell, Fit, Mind, Verywell and Health, and she has been featured as an expert in Better Homes & Gardens, Health and Shape. This article was updated by Kayleigh Drake, a former full-time baker and current EatingWell commerce editor and contributor to publications such as Food & Wine, The Spruce Eats and Simply Recipes, and it was reviewed by Brierley Horton, M.S., RD, senior commerce editor, who has 15 years of experience reporting, writing, and editing nutrition and health content. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit