40 Low-Carb Store-Bought Snacks for Diabetes (Perfect for On-the-Go!)
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Need something quick, easy and sugar-friendly? Check out my 40 healthy store-bought snacks for diabetes!
“Snack smarter, not harder!”
Finding the right store-bought snacks for diabetes can feel like navigating a maze. With countless brands and products crowding the shelves, it’s easy to feel overwhelmed by the choices.
Which snacks will satisfy hunger without spiking blood sugar? Which ones can curb cravings without sabotaging your goals? The labels promise “low sugar” or “healthy,” but do they really deliver?
Many of us have faced the dilemma of standing in the snack aisle (myself included), wondering what’s truly diabetes-friendly and worth the purchase.
Let’s cut through the confusion and explore store-bought snacks for diabetes that keep both your cravings and your blood sugar in check.
Ready to snack smarter? Let’s dig in!
What Makes a Good Snack for Diabetes?
Look for options with a low glycemic index that combine complex carbs, protein, fiber, and healthy fats to keep your blood sugar steady and your hunger satisfied.
When reading labels, aim for:
- 15g of carbs or less per serving to avoid spikes.
- A source of fiber for added fullness and blood sugar control.
- A source of protein or healthy fats to slow carb absorption.
The packaged snacks listed in this article are mostly under 15g of carbs, with a few reaching up to 21g.
But one thing to note though: everyone responds differently to certain foods. To know if these snacks work for you, make sure to check your blood sugar levels or have a quick chat with your doctor.
Learn more: Glycemic Index of Over 650 Foods (including vegetables, fruits, grains, seasonings, sugars, and common dishes).
Tips on Reading Nutrition Labels
- Check the Serving Size: Make sure the portion you plan to eat matches the serving size listed.
- Focus on Total Carbs: Aim for 15g carb (max 20g) per serving to avoid blood sugar spikes.
- Balanced Nutrients: Look for a mix of protein, healthy fats, and fiber. This combo slows digestion, keeping your blood sugar levels steady and energy consistent.
- Watch Added Sugars: Choose options with less sugar (especially the added sugar), and avoid those with artificial sweeteners if possible.
- Limit Sodium: For savory store-bought snacks for diabetes, opt for those with less sodium per serving.
- Skip Artificial Ingredients: Choose snacks with simple, recognizable ingredients for a healthier option.
What to look for: total carb, net carb or sugar?
Great question! When reading labels, focus on total carbs. Total carbs include everything that affects your blood sugar: fiber, sugar, and sugar alcohols.
- Net carbs can be helpful if you’re calculating the impact of sugar alcohols or fiber, but it’s not always listed.
- Total sugar shows naturally occurring and added sugars, but it’s not the full picture because fiber and protein in the food also matter.
And of course, test your blood sugar to see how your body reacts!
Important Note!
All of my recommendations meet the label criteria, with a 10-20% exception.
I believe enjoying your snacks is just as important as sticking to your carb limitations. That’s why I’ve allowed for some variations, like Quest Nutrition Protein Bars with a slightly higher 21g of carbs and Yasso Greek Yogurt Bars with 13g of sugar.
Rest assured, all these are clearly shown in the nutritional comparison table below for full transparency.
40 Store-Bought Snacks for Diabetes
Disclaimer: The nutritional data provided is accurate as of 2024. Product labels may change, so we recommend checking the external links for the most up-to-date information. Always consult your healthcare provider for personalized advice.
What are the best diabetic-friendly snacks?
1. Protein Shake
Enjoy a delicious, creamy protein shake that’s low in sugar and carbs, perfect for steadying blood sugar levels. Packed with high-quality protein, it supports muscle health, keeps you full, and boosts overall wellness.
Pairing Ideas: Pair with a handful of trail mix or fresh fruit for a complete snack.
Recommended Portion / Day: 1 bottle or 11-12 oz
| Per serving | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| Fairlife Core Power | 170kcal | 8g | 26g | 1g | 5g |
| Premier Protein Shake (lowest carb) | 160kcal | 5g | 30g | 3g | 3g |
| Atkins Milk Chocolate Delight (lowest carb) | 160kcal | 5g | 15g | 3g | 1g |
| OWYN Plant Based Shake | 180kcal | 8g | 20g | 3g | 4g |
| Pure Protein | 140kcal | 6g | 30g | 4g | <1g |
Looking to sweeten your snacks without the sugar spike?
Try using sugar-free alternatives, like stevia, monk fruit, cinnamon, nutmeg, vanilla extract, low-GI berries, dark cocoa powder, unsweetened applesauce, sugar-free syrups, or chia seed jam.
2. Ice Cream / Bar
Low-sugar frozen treats that feel indulgent without the blood sugar spike. Calcium-rich options like Yasso are great for supporting bone health.
Pairing Ideas: Add a sprinkle of crushed nuts or dark chocolate shavings for texture and added nutrients.
Recommended Portion / Day: ½ cup or 1 bar (check label)
| 1 bar / ½ cup | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| Breyers CarbSmart Ice Cream Bar (lowest carb) | 140kcal | 11g | 2g | 3g | 5g |
| Rebel Ice Cream | 170kcal | 14g | 3g | 3g | 0g |
| Yasso Frozen Greek Yogurt Bar | 100kcal | 16g | 5g | 0g | 13g |
| Outshine Frozen Fruit Bar (lowest carb) | 25kcal | 6g | 0g | 1g | 1g |
3. Greek Yogurt
High in protein to stabilize blood sugar and packed with probiotics for gut health—perfect for digestion. Its calcium content also supports strong bones.
Pairing Ideas: Add fresh berries for fiber or a drizzle of almond butter for healthy fats.
Recommended Portion / Day: ¾ cup (6 oz)
| Per serving | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| Oikos Triple Zero Greek Yogurt | 90kcal | 7g | 15g | 0g | 5g |
| Chobani Greek Yogurt | 90kcal | 6g | 16g | 0g | 6g |
| FAGE Total Greek Yogurt (lowest carb) | 90kcal | 5g | 18g | 0g | 5g |
| 365 by Whole Foods Market Yogurt Greek | 150kcal | 7g | 16g | 0g | 5g |
4. Popcorn
Light, crunchy, and low in carbs, air-popped popcorn is a satisfying snack that won’t spike blood sugar. High in fiber and a whole grain, it promotes fullness and supports digestion.
Pairing Ideas: Pair with a cheese stick for added protein and calcium.
Recommended Portion / Day: 3-3½ cups
| 1 cup | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| SkinnyPop Original Popcorn (lowest carb) | 40kcal | 4g | 0.5g | <1g | 0g |
| Smartfood Popcorn, White Cheddar | 70kcal | 6g | 1g | <1g | <1g |
5. Protein Bar
Portable, high-protein options that help sustain energy levels and curb hunger between meals. Many include added nutrients like fiber and healthy fats.
Pairing Ideas: Pair with raw veggies like carrots or celery for added crunch and fiber.
Recommended Portion / Day: ½ to 1 bar (check label for carb content)
| 1 bar | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| Quest Nutrition Protein Bars | 190kcal | 21g | 21g | 17g | 1g |
| FITCRUNCH Protein Bars | 210kcal | 16g | 16g | 1g | 3g |
| KIND Bars | 180kcal | 16g | 6g | 7g | 4g |
| IQBAR Plant Protein Bars (lowest carb) | 170kcal | 10g | 12g | 8g | 1g |
6. Beef Jerky / Beef Stick
A savory, protein-packed snack that’s low in carbs and perfect for keeping you full between meals. It provides a satisfying, portable option for supporting muscle health too.
Pairing Ideas: Pair with sliced cucumbers or cherry tomatoes for added hydration and crunch.
Recommended Portion / Day: 1-2 sticks
| 1 stick | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| Jack Link’s Beef Stick | 110kcal | 3g | 5g | 0g | 2g |
| Slim Jim Smoked Meat Sticks | 40kcal | 1g | 1g | 0g | 0g |
| Chomps Grass-Fed Beef Sticks (lowest carb) | 100kcal | 0g | 10g | 0g | 0g |
| Paleovalley Grass Fed Beef Sticks (lowest carb) | 70kcal | 0g | 6g | 0g | 0g |
Is grass-fed option better?
Grass-fed beef jerky can provide benefits like higher omega-3s, lower in fat and no added hormones, but it’s just one part of the equation. Always check the label for added sugars, sodium, preservatives, artificial flavors and unnecessary ingredients to ensure it fits your overall nutritional needs.
7. String Cheese / Cheese Stick
A portable, protein-packed snack that’s low in carbs and rich in healthy fats. It is also a satisfying, creamy treat, convenient for busy days on the go.
Pairing Ideas: Enjoy with whole-grain crackers or an apple slice for a balanced snack.
Recommended Portion / Day: 1 stick
| 1 container | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| Amazon Brand String Cheese (lowest carb) | 80kcal | 0g | 7g | 0g | 0g |
| Just the Cheese Cheese Crisps | 130kcal | 3g | 10g | <1g | 0g |
| Sargento Natural String Cheese | 90kcal | 1g | 7g | 0g | 0g |
8. Dark Chocolate (70% cocoa or higher)
Indulge in a small piece of rich, dark chocolate that’s low in sugar and full of antioxidants. It’s a satisfying, diabetes-friendly treat that can help curb sweet cravings while promoting heart health and balanced blood sugar.
Pairing Ideas: Combine with a handful of roasted almonds or walnuts for extra crunch and healthy fats.
Recommended Portion / Day: 3 pieces or 1-2 squares
| 3 pieces | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| ChocZero 92% Dark Chocolate (lowest carb) | 160kcal | 12g | 3g | 9g | 0g |
| ChocZero 70% Dark Chocolate | 170kcal | 14g | 2g | 12g | 0g |
| ChocZero Keto Bark | 160kcal | 17g | 2g | 15g | 0g |
9. Trail Mix
A tasty, energy-boosting snack filled with a mix of nuts, seeds, and dried fruit (preferably unsweetened). Trail mix is high in healthy fats, protein, and fiber, making it a convenient and nutrient-dense option.
Pairing Ideas: Sprinkle over plain Greek yogurt for a creamy and crunchy treat.
Recommended Portion / Day: ¼ cup (focus on nuts and seeds; limit dried fruit)
- Southern Style Nuts Gourmet Hunter Mix
- ¼ cup: 180 kcal, 9g carb, 6g protein, 2g fiber, 1g sugar
10. Whole-Grain Crackers
A crunchy, fiber-rich option that pairs easily with protein or healthy fats to keep blood sugar stable. Packed with healthy carbs, they provide lasting energy and support digestion.
Pairing Ideas: Spread with avocado or hummus for a satisfying snack.
Recommended Portion / Day: 5-7 crackers
- Simple Mills Almond Flour Crackers
- 17 crackers: 150 kcal, 18g carb, 3g protein, 2g fiber, 0g sugar
11. Chocolate-Dipped Almonds
Combines the antioxidant power of dark chocolate with the healthy fats and protein from almonds, helping to manage blood sugar and satisfy sweet cravings.
Pairing Ideas: Enjoy with a cup of herbal tea for a relaxing break.
Recommended Portion / Day: 10 almonds
| 24 nuts | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| Blue Diamond Almonds Dark Chocolate Almonds | 160kcal | 9g | 5g | 3g | 5g |
| SkinnyDipped Dark Chocolate Almonds (lowest carb) | 120kcal | 6g | 2g | 2g | 2g |
12. Sugar-Free Jello
A low-carb, low-calorie option for curbing sweet cravings without impacting blood sugar. Hydrating and refreshing.
Pairing Ideas: Top with a dollop of sugar-free whipped cream for an indulgent twist.
Recommended Portion / Day: 1 individual cup
- Jell-O Black Cherry Sugar Free Gelatin Dessert Mix
- 1/4 package: 10 kcal, 0g carb, <1g protein, 0g fiber, 0g sugar
13. Protein Chips
Crunchy, savory store-bought snacks for diabetes that are high in protein and low in carbs, making them great for blood sugar control and satisfying cravings.
Pairing Ideas: Dip in guacamole or salsa for added flavor and healthy fats.
Recommended Portion / Day: 1 bag
| 1 bag | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| Quest Nutrition Protein Chips (lowest carb) | 150kcal | 5g | 19g | 1g | 1g |
| Atkins Protein Chip | 140kcal | 8g | 13g | 4g | 1g |
Are protein chips similar to potato chips in taste and texture?
Not really. Protein chips mimic the crunch of potato chips but have a slightly drier, more powdery texture and a less oily taste. If you are a potato lover, it will take a while to get used to the new snack.
14. Pork Rinds
A carb-free, high-protein packaged snack that’s perfect for salty cravings. Great for a quick energy boost in between meals.
Pairing Ideas: Pair with guacamole or cheese dip, sliced bell peppers or a small handful of olives for variety.
Recommended Portion / Day: ½ to 1 oz (about 10-20 pieces)
| 0.5oz | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| Lowrey’s Pork Rinds | 80kcal | <1g | 6g | 0g | 0g |
| Pork King Good Pork Rinds | 90kcal | 0g | 8g | 0g | 0g |
15. Cookies
High in protein and fiber, low in carbs, and perfect for satisfying cookie cravings without guilt.
Pairing Ideas: Enjoy with a small scoop of Greek yogurt as a “frosting”, unsweetened almond milk or a warm cup of tea.
Recommended Portion / Day: 1 cookie
| 1 cookie | Calorie | Carb | Protein | Fiber | Sugar |
|---|---|---|---|---|---|
| Quest Nutrition Chocolate Chip Protein Cookie | 240kcal | 19g | 15g | 9g | 1g |
| Rip Van Raspberry & Dark Chocolate Wafer Cookie | 120kcal | 10g | 1g | 5g | 1g |
Timing for Snacks
When to eat snacks with diabetes?
The goal is to maintain balanced blood sugar levels throughout the day, preventing both high and low blood sugar spikes. Hence here are some ideal times to snack:
- Between Meals (Mid-Morning or Mid-Afternoon): Aim for 2-3 hours after a main meal.
- Before or After Exercise: Have a snack 30-60 minutes before or after exercise to help regulate your blood sugar and provide enough energy for the workout.
- Before Bed: A bedtime snack30-60 minutes before sleep can help keep your blood sugar levels steady overnight.
- In Response to Hunger: It’s important to listen to your body’s hunger cues. Having a healthy snack prepared and ready ensures you’re not reaching for something that will cause a blood sugar spike.
BONUS Recipe
Low-Carb Chocolate Oreo Mousse Parfait
This entire recipe has about 40g of carbs, which means you’re looking at 2-3 servings of sweet, guilt-free goodness—all under 15g of carbs per snack.
Ingredients
- 1 Fairlife Core Power milk
- 1 packet of sugar-free chocolate jello pudding mix
- Sugar-free whipped cream (to taste)
- 2 thin Oreos
Instructions
- In a mixing bowl, whisk together the Fairlife milk and the sugar-free chocolate jello pudding mix until thickened (about 2-3 minutes).
- Crush one of the thin Oreos into small crumbs and gently fold it into the chocolate pudding for a cookies-and-cream vibe.
- Spoon the chocolate pudding into small dessert cups or glasses.
- Top with a dollop of sugar-free whipped cream.
- Garnish with the remaining thin Oreo (either whole or crushed on top).
- Serve immediately, or chill in the fridge for 10-15 minutes to set further.
Conclusion
With healthy store-bought snacks for diabetes like protein shakes and air-popped popcorn, managing your blood sugar has never been simpler—or tastier! These convenient snacks show that you can prioritize your health without sacrificing flavor or ease.
Keep these staples on hand for busy days, road trips, or whenever hunger strikes. Smart snacking isn’t about deprivation—it’s about making choices that empower you to feel your best.
For even more help managing your diabetes, grab my exclusive GI Food List. Featuring over 650 foods, including vegetables, fruits, grains, protein, fats, seasonings, and more, you can finally take the guesswork out of meal planning and snack choices.
Download your copy today and take control of your health—one food choice at a time!
