Snack Foods

Looking for snack ideas?* Many children can have regular snacks containing 10-15 grams of carbs. Free foods are generally those with less than 5 grams of carbs.

My kids snack four times a day and sometimes I feel like we serve up the same snacks over and over. Here is a list of snacks by carb counts, followed by an alphabetical listing of snack foods.

Also read all my posts written about snacks.

(This list will be updated. Please give snacking suggestions by using the Contact Form.)

Typical Bedtime Snack

Typical Bedtime Snack

Bedtime Snacks with Protein

Since there are twelve hours between bed time and breakfast, Q’s bedtime snack needs to include protein. Protein helps the carbs last a little longer and prevent drastic lows in the night. Bedtime snacks should have at least 5 grams of protein.

What does a typical bedtime snack look like? We usually include either a fruit or cracker, cheese, and milk.

Mandarin orange or clementine, 1 oz. cheddar cheese, 1/2 cup skim milk (read more)

List of Snacks by Carb Counts

FoodServing SizeWeightNumber CarbsSource
Cheese: String0
Hidden Valley Ranch Dressing1 tbs1
Cheese: Kraft American Singles1 slice2
Minute Maid Fruit Falls Water Beverage2
Hot Cocoa: Swiss Miss Diet4
Cheese: Cottage1/2 cup4
Carrots: Baby3 oz.8
Kiwi1 whole11
Fruit Strip/Fruit Leather (no sugar added)12
Apple Sauce: Mott’s Natural 1 4-ounce cup12
Apple Sauce: Musselman’s Natural 1 4-ounce cup12
Graham Crackers: Honey Maid1 sheet12
Banana1/2 (medium 7 inch)13
Cookies: Nilla Wafers, regular5 cookies13
Yogurt: Yoplait Go-Gurt Tubes13
Apple1 small4 oz.13
Fruit Sauce: Mott’s Healthy Harvest1 4-ounce cup13
Snack Bars: Earth’s Best Apple Sunny Days1 bar13
Crackers: Ritz7 crackers14
Cookies: Earth’s Best Sesame Street Very Vanilla Letter of the Day9 cookies14
Snack Bars: Earth’s Best Strawberry Sunny Days1 bar14
Grapes1/2 cup2.75 oz.14
Berries: Blueberries, Blackberries3/4 cup15
Crackers: Goldfish, whole grain43 crackers15
Crackers: Austin Cheese Crackers with Peanut Butter4 crackers15
Goldfish pretzels27 crackers15
Pretzels, mini twists12 pieces15
Popcorn4 cups15
Nilla Wafers, mini15 cookies15
Granola Bars, Nature Valley Oats ‘N Honey1 bar15
Goldfish, cheddar42 crackers15
Cheetos Natural White Cheddar Cheese Puffs1 oz16
Snikiddy Grilled Cheese Puffs1 oz17
Pirate’s Booty Smart Puffs Real Wisconsin Cheddar1 oz17
Yogurt: Yoplait Kids Yogurt17
Snikiddy Mac N’ Cheese Puffs1 oz17
Pirate’s Booty Aged White Cheddar1 oz19

Alphabetical Listing by Brand

Austin Cheese Crackers with Peanut Butter: 15 grams carbs for package with 4 crackers

  • 3 grams protein per serving
  • Check labels on boxes because some varieties have more than 15 grams carbs
  • Nutrition Information

Cheetos Natural White Cheddar Cheese Puffs: 16 grams carbs for 1 ounce

Earth’s Best Apple Sunny Days Snack Bars: 13 grams carbs per snack bar

Earth’s Best Strawberry Sunny Days Snack Bars: 14 grams carbs per snack bar

Earth’s Best Sesame Street Very Vanilla Letter of the Day Cookies: 14 grams carbs for 9 cookies

  • Organic ingredients
  • No artificial flavors, colors or preservatives
  • No hydrogenated oils
  • Nutrition information

Minute Maid Fruit Falls Water Beverage: 2 grams carbs per drink pouch

  • Berry or Tropical flavors
  • Contains sucralose and acesulfame potassium

Mott’s Applesauce Natural (Unsweetened): 12 grams carbs per 4-ounce cup

  • No added sugar
  • No artificial sweeteners
  • Nutrition information (They don’t list the ingredients on their website.)

Mott’s Healthy Harvest Sauce: 13 grams per 4-ounce cup

  • Blueberry Delight, Granny Smith, Country Berry, Summer Strawberry, Peach Medley
  • No artificial sweeteners
  • Nutrition information (They don’t list the ingredients on their website.)

Musselman’s Apple Sauce Natural:12 grams carbs per 4-ounce cup

  • No added sugar
  • No artificial sweeteners
  • Nutrition information (They don’t list the ingredients on their website.)

Pirate’s Booty Aged White Cheddar: 19 grams carbs for 1 ounce

Pirate’s Booty Smart Puffs Real Wisconsin Cheddar: 17 grams carbs for 1 ounce

Snikiddy Grilled Cheese Puffs: 17 grams carbs for 1 ounce

  • All natural
  • Made with real cheese
  • Gluten and wheat Free
  • No trans fats, no hydrogenated oils, no preservatives
  • Nutrition information

Snikiddy Mac N’ Cheese Puffs: 17 grams carbs for 1 ounce

  • All natural
  • Made with real cheese
  • Gluten and wheat free
  • No trans fats, no hydrogenated oils, no preservatives
  • Nutrition information

Yoplait Go-Gurt Tubes: 13 grams carbs for 1 tube

  • We keep these in the freezer and the kids eat them like they would a popsicle.
  • You can also throw a frozen yogurt tube in the lunchbox and it thaws by lunchtime without an ice pack.
  • It does contain HFCS and artificial colors.
  • Nutrition information (They don’t list the ingredients on their website.)

Yoplait Kids Yogurt: 17 grams carbs for 1 container

  • Characters such as Dora and Diego
  • Smaller portions that are a good size for kids to eat
  • No artificial sweeteners or flavors
  • Nutrition information

*Consult your CDE for snacking guidelines for your particular child.

{Updated 03/15/10}

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