What are some snacks with no added sugar?

November 16, 2025 •

4 min read

According to the World Health Organization, adults and children should reduce their daily intake of free sugars to less than 10% of their total energy intake for optimal health. Finding suitable and satisfying options can be a challenge, but there are plenty of delicious and simple choices for what are some snacks with no added sugar, and this guide explores them in detail.

Quick Summary

This guide covers a variety of naturally delicious snack options that contain no added sugar, including fresh and dried fruits, savory protein-packed choices, and homemade treats. It offers simple, healthy alternatives to help reduce sugar intake and maintain a balanced diet.

Key Points

Fresh Fruit and Yogurt: Combine berries with plain Greek yogurt for a naturally sweet and protein-rich snack, avoiding flavored varieties with added sugar.
Savory Veggies and Hummus: Pair vegetables like carrots or cucumbers with hummus for a satisfying, high-fiber, and savory treat.
Protein-Packed Eggs and Cheese: Opt for hard-boiled eggs or cheese with whole-grain crackers to stay full longer with healthy fats and protein.
Homemade Trail Mix: Control ingredients and avoid hidden sugars by creating your own trail mix with nuts, seeds, and unsweetened dried fruit.
Check Labels and Go Homemade: Always read the ingredient list for store-bought items, but for guaranteed no-added-sugar snacks, preparing them yourself is the best method.

Why Choose Snacks with No Added Sugar?

Reducing added sugar consumption has numerous health benefits, including better weight management, improved dental health, and a lower risk of chronic diseases like type 2 diabetes. Many people are surprised to find that even seemingly healthy snacks, such as yogurt or granola bars, can be loaded with hidden sugars. Opting for snacks with no added sugar helps to eliminate this guesswork and ensures you are fueling your body with whole, nutritious foods.

Fresh and Fruit-Based Snacks

Nature provides an abundance of sweet and satisfying snacks without needing any extra sugar. These options are packed with vitamins, minerals, and fiber to keep you full and energized.

Fresh Fruit with Nut Butter: An apple or banana with a dollop of natural, unsweetened peanut or almond butter is a classic combination. The key is to check the ingredient list of the nut butter to ensure no sugar has been added.
Berries and Plain Greek Yogurt: A bowl of fresh blueberries, raspberries, or strawberries mixed with plain Greek yogurt offers a creamy, tangy, and naturally sweet treat. Plain yogurt is an excellent source of protein and probiotics, but flavored varieties are often full of added sugar.
Homemade Fruit Roll-Ups: For a fun and chewy snack, make your own fruit leather using a dehydrator or a low-temperature oven. Simply blend fruits like strawberries or mangoes into a puree and dehydrate until pliable.
Sliced Pears with Cottage Cheese: The combination of soft, juicy pears with the creamy texture of cottage cheese is both refreshing and filling. Cottage cheese provides a good dose of protein, while pears offer natural sweetness and fiber.

Savory and Protein-Rich Snacks

For those who prefer a savory bite, there are many fulfilling options that don't rely on sugar.

Hard-Boiled Eggs: A single hard-boiled egg is a convenient and protein-packed snack that can be prepared in advance. It's a great choice for sustained energy without a blood sugar spike.
Veggies and Hummus: Baby carrots, cucumber sticks, or bell pepper slices with a side of hummus is a perfect savory snack. Hummus is a fantastic source of plant-based protein and fiber.
Roasted Chickpeas: Toss chickpeas with olive oil and spices like paprika, cumin, and garlic powder, then roast them until crispy. This snack offers a crunchy, savory alternative to chips.
Cheese and Whole-Grain Crackers: Opt for whole-grain crackers with no added sugar and pair them with a slice of your favorite cheese. The protein and fat in the cheese help promote satiety.

Nuts and Seeds

When consumed in moderation, nuts and seeds are a powerhouse of healthy fats, protein, and fiber.

Mixed Nuts: A small handful of raw or dry-roasted almonds, walnuts, or pistachios provides a satisfying crunch and a wealth of nutrients. Be sure to buy varieties without added salt or sugary coatings.
Nut Butter Energy Bites: Create easy, no-bake energy bites using a combination of natural nut butter, rolled oats, and unsweetened shredded coconut. The natural sweetness comes from the oats and coconut.
Roasted Pumpkin Seeds: These are a fantastic, nutrient-dense snack. You can easily roast your own with a pinch of salt and your favorite spices.

Comparison Table: Store-Bought vs. Homemade No-Added-Sugar Snacks


Feature	Store-Bought Snack (e.g., packaged nut mix)	Homemade Snack (e.g., DIY trail mix)
Cost	Often more expensive due to packaging and processing.	Generally cheaper, as you control the ingredients and buy in bulk.
Ingredient Control	Limited control over ingredients; some brands may add preservatives or hidden sugars.	Complete control over ingredients, ensuring only whole, natural foods are used.
Convenience	High convenience; grab and go.	Requires minimal preparation, but needs a few minutes of planning.
Nutritional Value	Varies widely; check labels carefully for added ingredients.	Higher nutritional integrity; no unnecessary additives.
Portion Control	Predetermined portion sizes, which can sometimes be too large.	You can customize the portion size to meet your specific needs.

Hydration and Mindful Snacking

Remember that sometimes thirst is mistaken for hunger. Keeping a glass of water, or unsweetened herbal tea handy can help manage cravings. Beyond the food itself, the way you snack is also important. Mindful snacking—paying attention to the flavor, texture, and smell of your food—can help you feel more satisfied and prevent overeating. Avoid eating straight from the bag or box, and instead portion your snack into a small bowl.

Conclusion

Finding satisfying and delicious snacks with no added sugar is not only possible but can also be a creative and rewarding journey. From simple fresh fruit and veggie combinations to more involved homemade treats like energy bites or roasted chickpeas, there is a world of flavor to explore. By prioritizing whole foods and being mindful of ingredients, you can successfully reduce your sugar intake and enjoy a healthier, more balanced diet without sacrificing taste or satisfaction. With these strategies, you can confidently answer the question, "what are some snacks with no added sugar?" with a wide variety of exciting and delicious options.

Frequently Asked Questions

Natural sugar is found inherently in whole foods like fruits and milk. Added sugar is any sugar or syrup put into foods during processing or preparation, which is what should be limited.

Yes, but only if they are unsweetened. Many dried fruits are coated in extra sugar, so it is important to check the label for 'no added sugar' varieties.

Larabars often contain only fruit and nuts, making them naturally sweet without added sugars. However, checking the specific product's ingredient list is always wise.

The best nut butters are those made with a single ingredient: the nuts themselves. Avoid brands that include added sweeteners or hydrogenated oils.

You can satisfy a sweet craving with naturally sweet options like fruit. Try blending a frozen banana for a soft-serve texture or having a handful of berries.

Yes, some brands, like Stonyfield Organic, offer no-sugar-added yogurt pouches, which are a convenient option for a quick snack.

Plain, unsalted popcorn and unsalted rice cakes are excellent choices, but be mindful of flavored or pre-buttered varieties that often contain added sugar or salt.