Trader Joe’s is a snack lover’s paradise. The aisles are lined with hundreds of exciting snacks. These between-meal bites aren’t just tasty, but snacks also serve as a way to help you stay nourished throughout the day. Take the humble afternoon snack—it’s a must for preventing that dreaded 3 p.m. energy crash.
Yet, sweet snacks are one of the main sources of added sugars in the U.S. diet. While some added sugars are totally fine to eat, overdoing your intake of added sugars is linked with health issues like type 2 diabetes and heart disease. That’s why we’re sharing the best snacks at Trader Joe’s with no added sugars so you can honor both your hunger and your health.
What to Look for in a Snack
At Least Two Macronutrients
For a snack to really satisfy and keep you full until your next meal, it should include at least two macronutrients. The three macronutrients are carbs, fat and protein. If you can fit all three into your snack, great! But try for at least two.
Many popular snack foods like crackers, cookies, popcorn and pretzels are primarily a source of carbs. Carbs are super important for giving your body energy, but they often don’t keep you full for very long. So, adding a source of protein or fat to a carb-rich snack helps to slow digestion, prevent blood sugar spikes and keep your energy levels steady for longer. For example, rather than eating crackers alone, you can pair them with hummus or peanut butter. Or, eat a piece of fruit with a small handful of nuts.
At Least 2 Grams of Fiber
It’s also worth having at least a couple of grams of fiber in your snacks. Fiber is important for preventing blood sugar spikes, lowering cholesterol and supporting gut health. Since Americans, on average, eat just about half of the recommended daily fiber intake, it’s safe to say that this is one nutrient most Americans should focus on.
The most practical and (comfortable) way to meet your daily fiber needs is to spread out fiber intake throughout the day. Snacks are a great opportunity to add a few additional grams of fiber to your diet. We recommend incorporating at least 2 g of fiber in snacks—though more is welcome, of course.
Minimal Sodium
Snacks also happen to be a major source of sodium in the American diet. We need some sodium for proper body function, but many Americans overdo their sodium intake, which can raise blood pressure. When possible, aim to find a snack with no more than 5% to 10% of the daily value (DV) per serving of sodium.
The 6 Best No-Sugar-Added Snacks at Trader Joe’s
1. Organic Dried Mango
Although you may have heard the myth that you should avoid fruit because of its sugar content, know that natural sugars are different from added sugars. Fruit and other sources of natural sugar like vegetables and dairy products are full of essential nutrients like fiber, vitamins, minerals and antioxidants, so there’s no need to avoid them.
Trader Joe’s Organic Dried Mango is a perfect example. It has no added sugars, so all the carbs and sweetness come from the fruit itself. Each 8-piece serving has 8% of the DV of potassium and 2 g of fiber. Plus, dried mangos also provide vitamin C, folate and vitamin E. With this snack, you’ll get all that nutrition in a concentrated form that’s easy to stash in your bag or desk at work.
2. Organic Fruit Sauce Crushers
For another fruit-forward snack that’s easy to take on the go, try Trader Joe’s Organic Apple Banana Fruit Sauce Crushers. Think of them like drinkable applesauce pouches. In addition to Apple Banana, they also come in Apple Strawberry, Apple Mango, Apple Carrot, Apple Cinnamon and plain Apple. For each flavor, the main ingredient is apple puree.
Just like the dried mango, these snacks get their sweetness from nutrient-dense fruit. Snacking on a pouch of the Apple Banana flavor is an easy way to get in nearly an entire day’s worth of vitamin C and a couple of extra grams of fiber. Plus, these are gluten-free, vegan and kosher.
3. Sweet Plantain Chips
Trader Joe’s Sweet Plantain Chips are another way to enjoy a hint of sweetness without any added sugars. They feature ripe plantains that develop a natural sweetness as they mature. The plantains get sliced and then crisped up in heart-healthy sunflower oil. As a bonus, they’re also sodium-free.
For added flavor and nutrition, dip these plantain chips in guacamole or salsa. The chips only have 1 g of fiber per serving, but scooping up a dip will increase the fiber, vitamins and minerals in your snack.
4. Garlic & Black Pepper Almonds
Nuts are some of the best snacks to have on hand because they’re shelf-stable and full of nutrition. Trader Joe’s has no shortage of unique flavors, and one of our favorite no-added-sugar options is their Garlic & Black Pepper Almonds. The ingredients—roasted almonds, canola oil, garlic, onion, salt and pepper—are simple, yet they provide an abundance of flavor.
Each 1/4-cup serving has 3 g of fiber, 6 g of protein and only 4% of the DV of sodium. Plus, almonds are an excellent source of heart-healthy fats. In fact, research has linked almond consumption with a lower risk of cardiovascular disease.
5. Thai Lime & Chili Cashews
Another one of our favorite nut options from Trader Joe’s is their Thai Lime & Chili Cashews. They use distinct flavoring ingredients like Tom Yum seasoning, Thai lime leaves and chili powder, making these nuts perfect for spicy-food lovers. Unlike many other flavored nuts, these cashews are low in sodium with just 3% of the DV per serving.
They’re easy to take to work, on a hike or to the gym for a post-workout snack. Each serving has 6 g of protein, 2 g of fiber and plenty of heart-healthy fats to keep you satisfied until your next meal.
6. Bamba Peanut Snacks
Peanut butter lovers, listen up: Trader Joe’s Bamba Peanut Snacks are one of the only added-sugar-free peanut butter snacks at the store, so make sure to grab them on your next trip. They use peanut paste, corn grits, palm oil and salt to create a puffy, crunchy peanuty snack. It’s like a cheese puff but with peanut butter instead. Yum!
Nutritionally, besides being added-sugar-free, these peanut snacks have 5 g of protein, 9 g of fat and 2 g of fiber, making them a well-rounded snack.
The Bottom Line
Trader Joe’s is undeniably one of the best places to find exciting, unique snacks, but many of them contain added sugars. However, there are a bunch of snack options free from added sugars and full of nutrition and flavor. Some of our favorites are the Bamba Peanut Snacks, Organic Dried Mango and Thai Lime & Chili Cashews. So what are you waiting for? It’s a good time to refill your snack shelf (or drawer) today.
Comments are closed.