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Low-Sugar Costco Snacks Nutritionists Love

April 30, 2024

Snacks are part of life: More than 90% of adults eat at least one snack per day, and snacks account for about 20% of our daily calories, research shows. With that in mind, it’s a good idea to make sure those snacks are low in sugar. Since we love Costco snacks both for the range of options and low prices, we did a deep dive into nutrition labels in the aisles of the bulk warehouse store to find the best options. 

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You asked: What snacks can I eat on a low sugar diet?

Luckily, there are a lot of options for both sweet and savory snacks, even if you’re avoiding sugar. Look on nutrition labels for 5 grams of added sugar or less, and stick to snacks that also have protein or fiber — or both. If you usually go for a sweet snack, look for items sweetened with fruit. 

What are good snacks to get at Costco?

Here are 7 Costco snacks that are low in sugar but still fun and satisfying, and approved by dietitians.

1. No Sugar Keto Bar

The No Sugar Keto Bar is, as the name suggests, free of added sugar, with 160 calories, 13 grams of fat, 9 grams of protein, and 8 grams of fiber per bar. It’s also gluten- and dairy-free, with recognizable ingredients and an appealing chocolate-peanut butter flavor. Note that the bars are sweetened with erythritol and stevia.

“While many protein bars contain a lot of added sugar, these are a great no-sugar option that are also high in fiber,” says registered dietitian Frankie O’Brien. “Along with the protein, the additional fiber can help keep you full and satisfied.” 

Buy it: No Sugar Keto Bar, $43 for 24 bars

2. Country Archer Grass-Fed Beef Stick Minis

If you crave a savory snack, meat sticks are a great low-sugar option. At 4 grams of protein in each stick and no added sugar, these beef sticks are convenient, chewy, and delicious. Plus, they’re made with grass-fed, grass-finished beef, they’re gluten free, and they have 0 carbohydrates. At 45 calories per stick, these are perfect for those moments when you need a bite of something but don’t want to commit to a mini-meal-sized snack.

“These beef jerky sticks are a great option for a quick protein snack without any added sugar,” O’Brien says. “I love to keep these on hand for when hunger strikes.”

Buy it: Country Archer Grass-Fed Beef Stick Minis, $20 for 28 sticks

3. Amara Organic Yogurt Smoothie Melts

Technically these are meant for kids, but if you’re an adult and these smoothie melts appeal to you as low-sugar snacks, we say, go for it. With zero added sugar, this convenient item is a perfect way to enjoy fruits and vegetables mixed into smoothie form, but dried and in pouches, so you can carry it with you easily. They’re dairy free, shelf stable, organic, and made with just a few simple ingredients, no fillers. Eat them on their own, or toss a few on top of granola

“With no added sugar, these would be a great option that still have a natural sweetness for those that are wanting something sweet,” O’Brien says.

Buy it: Amara Organic Yogurt Smoothie Melts, $15 for 4 1-ounce bags

Related: 10 Healthy Costco Snacks That Are Easy for On-the-Go

4. Kirkland Signature Organic Roasted Seaweed

Sometimes we crave a crunchy and salty snack — when those moments hit, grab this sesame-flavored seaweed snack instead of potato chips. With just 20 calories per serving, and no carbs or added sugar, they’re not only satisfying but also have minerals like iron and potassium. Eat them on their own, or spread with a little hummus.

“Kirkland Signature Organic Roasted Seaweed is a great low-sugar option because it’s naturally low in sugar while being rich in essential nutrients like vitamins, minerals, and fiber,” says Michelle Routhenstein, a preventive cardiology dietitian. “Specifically, seaweed contains iodine, which is beneficial for heart health because it supports thyroid hormone production, which helps regulate heart rate and blood pressure.” 

Buy it: Kirkland Signature Organic Roasted Seaweed, $12.50 for 10 .6-ounce packs

5. Wonderful Pistachios, No Shell, Variety Pack

With only 2 grams of sugar, Wonderful Pistachios are a great way to satiate that snacking bug when you want something crunchy. Nuts are healthy in general, and pistachios stand out among them: They’re lower in fat and carbs but higher in protein and fiber than many other types. This variety pack has single-serve bags of three flavors, each with 5 grams of protein and 2 grams of fiber, and less than 1 gram of added sugar: Roasted & Salted, Sea Salt & Vinegar, and Chili Roasted.

Buy it: Wonderful Pistachios, No Shell, Variety Pack, $22 for 24 .75-ounce bags

Related: 10 Frozen Foods at Costco Nutritionists Love to Buy

6. Skinny Pop Popcorn

When it comes to low-sugar snacks, popcorn is definitely a popular option. At Costco, you can get pre-made popcorn from Skinny Pop in six flavors: original, aged white cheddar, dairy-free white cheddar, salt & pepper, real butter, and twist of lime. Each 100-calorie bag has 2 grams of fiber, no artificial flavors or preservatives, and 0 grams of sugar. 

Skinny Pop Popcorn is a good low-sugar and diabetes-friendly option because it’s a high-fiber whole grain that contains a relatively low glycemic index, meaning it has a slower impact on blood sugar levels,” Routhenstein says.

Buy it: Skinny Pop Popcorn, $17 for 28 .65-ounce bags

Read next: 7 Low-Sugar Snacks Nutritionists Always Buy from Trader Joe’s

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