The Hidden Sugar Problem in Australian Snacks
The average Australian consumes 14 teaspoons of added sugar per day — well above the World Health Organisation's recommendation of 6 teaspoons. A significant portion of this comes from snacks that appear healthy: muesli bars, yoghurt-coated fruit, flavoured rice cakes, and "protein balls."
We scanned over 200 popular snack products across Coles, Woolworths, and ALDI using KnowYourFood's health scoring system to find the genuinely low-sugar options.
The Best Low-Sugar Snacks by Category
Savoury Snacks (Under 2g Sugar Per Serve)
Plain Rice Cakes — Health Score: 78/100
Both Coles and Woolworths own-brand plain rice cakes contain less than 0.5g sugar per cake. They're NOVA 2 (minimally processed) and free from additives. Top them with avocado or nut butter for a satisfying snack.
Roasted Chickpeas — Health Score: 82/100
Available at all three supermarkets, roasted chickpeas deliver protein (7g per serve) and fibre (5g per serve) with virtually no sugar. ALDI's Forresters brand offers the best value at around $3.50 per bag.
Seaweed Snacks — Health Score: 76/100
Coles and Woolworths stock Korean-style roasted seaweed sheets with just 1g sugar per pack. They're surprisingly satisfying and contain iodine, which many Australians are deficient in.
Sweet-Tasting Snacks (Under 5g Sugar Per Serve)
Natural Almonds (30g Handful) — Health Score: 89/100
The simplest snack is often the best. A 30g handful of raw almonds provides 6g protein, 4g fibre, healthy fats, and just 1g natural sugar. Available in bulk at all three supermarkets.
Siggi's Plain Yoghurt (170g) — Health Score: 83/100
Icelandic-style skyr yoghurt has become widely available at Woolworths and Coles. The plain variety contains just 4g natural sugar (from lactose) with an impressive 17g protein per serve.
Olina's Seed Crackers — Health Score: 80/100
These thin, crunchy crackers made from sunflower and pumpkin seeds have 0.8g sugar per serve. Available at Woolworths and some Coles stores. Great with hummus or cheese.
Snacks for Kids (Under 5g Sugar Per Serve)
Carrot and Cucumber Sticks with Hummus — Health Score: 91/100
Pre-cut vegetable sticks are available at all three supermarkets. Pair with a small tub of hummus (Coles, Woolworths, or ALDI own-brand) for a balanced snack with under 3g sugar.
Coles Mini Cheese Portions — Health Score: 74/100
Individual cheese portions are convenient for lunchboxes and contain zero sugar. They provide calcium and protein, though watch the sodium content.
Air-Popped Popcorn — Health Score: 77/100
Plain air-popped popcorn (not microwave butter flavour) is a whole grain snack with under 1g sugar per serve. Coles and Woolworths sell ready-made bags, or buy kernels and pop your own.
Snacks That Look Healthy But Aren't
Muesli Bars — Average Health Score: 42/100
Most muesli bars contain 8-12g of sugar per bar — that's 2-3 teaspoons. Even "protein" and "nut" varieties often use glucose syrup, honey, or rice malt syrup as binding agents. Some popular brands score as low as 35/100.
Dried Fruit — Average Health Score: 48/100
While dried fruit contains natural sugar, the concentration is extreme. A small 40g box of sultanas contains 28g of sugar — the same as a can of soft drink. The drying process also removes water, making it easy to overconsume.
Flavoured Yoghurt — Average Health Score: 45/100
Strawberry, mango, and vanilla yoghurts typically contain 15-20g of sugar per tub. Most of this is added sugar, not lactose. Always choose plain yoghurt and add your own fresh fruit.
How to Find Low-Sugar Snacks Instantly
Next time you're in the snack aisle, open KnowYourFood and scan any product. The app instantly shows the sugar content, health score, and — crucially — suggests lower-sugar alternatives in the same category. It takes the guesswork out of healthy snacking.
Free to download with 2 scans per day. Premium users get unlimited scans for just $4.49/month.