Looking for the best diabetic snacks? The best snacks for people with diabetes are those that are low in added sugar, moderate in carbs, high in fiber or protein, and help keep your blood sugar steady. Both homemade and store-bought options can fit into a healthy eating plan if you know what to choose.
What Makes a Snack Diabetic-Friendly?
Not all snacks are created equal when it comes to diabetes. The key is to pick snacks that won’t cause big spikes in blood sugar. This usually means aiming for snacks with:
- 10–20 grams of carbs per snack (about 0.5–1 carb portion)
- Plenty of fiber (at least 2–3g per serving)
- Some protein or healthy fat to slow digestion
- Low added sugar (check the label!)
Pairing carbs with protein, fiber, or healthy fats (like nuts or seeds) helps keep your blood sugar steadier after eating. Everyone’s needs are different, so talk to your care team about what’s right for you. For more on building a balanced diabetic diet, see the CDC’s meal planning guide.
Best Quick Diabetic Snacks: Homemade and On-the-Go
Here are some easy, tasty diabetic snack ideas you can make at home or grab when you’re out. Each includes the typical carb count per serving:
| Snack | Carbs (g) | Why It Works |
|---|---|---|
| Apple slices with 1 tbsp peanut or almond butter | 18–20 | Fiber + healthy fat slow sugar rise |
| Greek yogurt (plain, 3/4 cup) with berries | 13–15 | Protein + fiber, low added sugar |
| 1 small banana with 10 almonds | 20 | Quick, portable, filling |
| Hummus (2 tbsp) with veggie sticks | 8–12 | Low carb, fiber-rich |
| Whole grain crackers (about 5) with cheese | 12–15 | Fiber + protein, satisfying |
| Hard-boiled egg and cherry tomatoes | <5 | Very low carb, protein-rich |
| Almond Butter Apple Slices | 20 | Sweet, crunchy, balanced |
| Cucumber & Smoked Salmon Bites | 4 | Very low carb, savory |
Try to keep your snacks around 15–20g carbs if you’re aiming for steady blood sugar, but your needs may vary. The American Diabetes Association recommends choosing snacks with whole foods and less processed ingredients when you can.
Best Store-Bought Diabetic Snacks
Sometimes you need something quick from the store. Here are some of the best diabetic snacks you can buy in the US and UK supermarkets:
- Mini Babybel cheese or string cheese (0–1g carbs each)
- Single-serve hummus with carrot/celery sticks (8–12g carbs)
- Lightly salted or roasted nuts (1 oz/28g = 4–7g carbs, check label)
- Plain or lightly salted popcorn (3 cups = 15g carbs)
- Hard-boiled eggs (0g carbs)
- Unsweetened Greek yogurt cups (10–15g carbs)
- Protein bars (look for <15g net carbs and <5g added sugar)
- Roasted chickpeas (1/4 cup = 15–20g carbs, protein-rich)
- Edamame (soya beans in pod) (1/2 cup = 9g carbs, 8g protein)
Always check the nutrition label for carbs and added sugar. Many “diabetic” or “low sugar” snacks can still be high in carbs, so compare brands. For more tips on reading food labels, see How to Read Food Labels for Carbs (A Simple Guide).
Homemade Diabetic Snack Recipes to Try
Making your own snacks lets you control the ingredients and carbs. Here are some diabetic snack recipes from GlucoForager you might like:
- Crispy Chickpea Snack Mix (22g carbs per serving) – Crunchy, fiber-rich, and easy to portion.
- Savory Herb Oat Bites (12g carbs per serving) – Great for lunchboxes or snacks on the go.
- Coconut Lentil Energy Balls (12g carbs per serving) – Sweet, satisfying, and high in fiber.
Batch-prepping snacks can help you avoid reaching for less healthy choices. For more ideas, check out 15 Easy Diabetic Recipes Anyone Can Make at Home.
Diabetic Snacks Before Bed
Some people with diabetes find that a small bedtime snack helps keep blood sugar steady overnight. Good bedtime snacks are slow-digesting and combine a little carb with protein or fat. Try:
- Half a small apple with a spoonful of peanut butter (10–12g carbs)
- Small bowl of Greek yogurt (plain, 3/4 cup, 10–13g carbs)
- Whole grain toast with a thin spread of avocado (12–15g carbs)
- Handful of nuts (4–7g carbs)
If you take insulin or other medicines that can cause low blood sugar, talk to your care team about whether you need a bedtime snack and what’s best for you. For more, see NHS diabetes eating advice.
Diabetic Snacks on the Go
Busy days call for snacks you can pack and eat anywhere. Here are some diabetic snacks ideas for work, travel, or anytime you’re out:
- Single-serve packs of nuts or trail mix (look for unsweetened, 4–8g carbs)
- Roasted chickpeas or edamame packs (15–20g carbs per serving)
- Mini cheese rounds or cheese sticks (0–1g carbs)
- Whole grain crackers with nut butter (12–15g carbs)
- Homemade energy balls or oat bites (see recipes above, 12g carbs each)
- Fresh fruit (small apple, orange, or berries; 10–20g carbs)
Keep a snack in your bag or desk to avoid getting too hungry, which can make blood sugar harder to manage. For more snack swaps and ideas, see Low-Glycemic Snack Swaps (That Still Taste Good).
Sample Diabetic Snacks List (US & UK)
Here’s a handy list of diabetic-friendly snacks to mix and match. Carbs are listed per typical portion:
| Snack | Carbs (g) |
|---|---|
| 1 small apple + 1 tbsp nut butter | 18–20 |
| Plain Greek yogurt (3/4 cup) + berries | 13–15 |
| 10–12 almonds or walnuts | 4–5 |
| Mini cheese round | 0–1 |
| Carrot/celery sticks + 2 tbsp hummus | 8–12 |
| Roasted chickpeas (1/4 cup) | 15–20 |
| Whole grain crackers (5) + cheese | 12–15 |
| Popcorn (3 cups, air-popped) | 15 |
| Berries (1/2 cup) | 7–8 |
| Homemade oat bites (see recipe) | 12 |
Frequently asked questions
What is a good diabetic snacks list?
A good diabetic snacks list includes foods that are high in fiber, have moderate carbs (10–20g per serving), and include some protein or healthy fat. Examples: apple slices with nut butter, Greek yogurt with berries, hummus with veggie sticks, nuts, cheese, roasted chickpeas, and whole grain crackers with cheese. Avoid snacks high in added sugar or refined carbs.
What are the best diabetic snacks to buy?
Look for single-serve cheese, unsweetened Greek yogurt, hummus with veggie packs, roasted or raw nuts, plain popcorn, and low-sugar protein bars. Always check the label for added sugar and total carbs. Many supermarkets now have sections with diabetic-friendly snacks, but whole foods are often best.
What are some diabetic snacks before bed?
Good bedtime snacks for people with diabetes combine a small amount of carbs with protein or fat, such as half an apple with peanut butter, Greek yogurt, or a slice of whole grain toast with avocado. These help keep blood sugar stable overnight. Talk to your care team if you’re unsure whether you need a bedtime snack.
What snacks are good for diabetics on the go?
Pack single-serve nuts, roasted chickpeas, cheese sticks, whole grain crackers, or homemade oat bites. Fresh fruit like apples or oranges can also work, but pair with a protein for longer-lasting energy. Choose snacks that travel well and won’t spoil quickly.
What are the best snacks for diabetics to keep blood sugar stable?
The best snacks for steady blood sugar are those with moderate carbs, high fiber, and some protein or fat. Try Greek yogurt with berries, nuts and fruit, hummus with veggies, or homemade energy balls. Avoid snacks high in added sugar or white flour, which can cause blood sugar spikes.
Are there diabetic snacks for kids and adults?
Yes! Most diabetic snacks work for both kids and adults—just adjust the portion size. Kids may like sliced fruit with nut butter, cheese and whole grain crackers, or homemade oat bites. Always supervise young children with nuts or hard foods to prevent choking.
For more tips and snack ideas, see the CDC’s healthy eating page and Diabetes UK’s eating guide.
Make it easier with GlucoForager
GlucoForager turns the food you already have into diabetes-friendly recipes, with carbs per serving, smart swaps and a glucose log that shows how meals affect you. Try it free or browse our free diabetes-friendly recipes.
This article is general information, not medical advice. Everyone's diabetes is different, so talk to your doctor, diabetes nurse or dietitian before making big changes to your diet or treatment.