- A significant share of our daily calories comes from snacks, so make them work for you.
- Dietitians love affordable Costco snack options like yogurt, hummus, edamame and popcorn.
- These dietitian-approved snacks are sources of fiber and protein, which help you feel satisfied.
From salty, crunchy bites to sweet treats, there’s no shortage of snack options at your neighborhood Costco. But some choices are more nutritious than others, and when you’re trying to eat well on a budget, finding snacks that deliver both taste and value can be tricky.
National dietary surveys show that snacks now make up about 20% of the calories Americans eat each day, so choosing nutrient-rich snacks that support your health is more important than ever. “Snacks are a great opportunity to squeeze some extra fiber, protein and micronutrients into your day,” says registered dietitian Juliana Crimi, M.H.Sc., RD, “and you don’t have to spend a lot.”
To help guide you on your next Costco run, dietitians are sharing their favorite snacks that you can buy for less than $10.
Kirkland Signature Organic Hummus
Costco. Getty Images. EatingWell design.
$8.96 per 20-count, 2.5-ounce cups
These 2.5-ounce cups take the guesswork out of portioning, and they’re super convenient for busy days. “Hummus, made from chickpeas, offers a balance of protein and fiber, which helps keep you full longer and supports steady blood sugar,” says Lisa Young, Ph.D., RDN.
Each serving provides about 170 calories, 4 grams of protein and 3 grams of fiber. Getting enough fiber is linked with better cholesterol levels, improved gut health and a reduced risk of diabetes. Most adults fall short—women are encouraged to get about 25 grams per day, while men should aim for around 38 grams—so snacks that contribute even a few grams can help you close the gap., Young recommends pairing hummus with sliced bell peppers, cucumbers or whole-grain crackers to add micronutrients and crunch.
Lesser Evil Himalayan Gold Popcorn
Costco. Getty Images. EatingWell design.
$6.60 per 14-ounce bag
Popcorn can be a surprisingly nutritious snack (when it’s made with simple ingredients)—it’s a whole grain and a source of fiber. Popcorn also pumps up the volume—you get 3 cups of popcorn in one serving. “With 4 grams of fiber per serving and only 120 calories, this organic, non-GMO snack makes a great budget-friendly option,” says Jennifer Rawlings, M.S., RD, CDCES.
Thanks to its fiber content, popcorn can help promote fullness and support digestive health. For a more balanced snack, portion the popcorn into a bowl (versus eating straight from the bag) and pair it with string cheese or a lean meat stick to add protein.
Harvest Snaps Green Pea Snack Crisps
Costco. Getty Images. EatingWell design.
$9.23 per 20-ounce bag
“Harvest Snaps are an affordable, satisfying snack,” says Crimi. “They provide a light crunch while still being filling.” Made primarily from green peas, these airy crisps deliver more nutrition than your typical potato chip. A 1-cup serving contains 150 calories, 5 grams of protein and 5 grams of fiber.
Because they contain both protein and fiber, this snack can help stave off hunger between meals—and that 5 grams of protein nudges you a little closer to your daily protein goal. Recent research suggests that higher-protein eating patterns are linked with better glucose regulation and healthier cholesterol and triglyceride levels—key markers of metabolic health.,
Pair them with sliced deli turkey or crumble them over cottage cheese for an easy, well-rounded snack.
Biena Crispy Roasted Edamame
Costco. Getty Images. EatingWell design.
$8.73 per 18-ounce bag
If you’re looking for a plant-based protein snack that actually keeps you satisfied, roasted edamame is a standout pick. A 1-ounce serving provides about 130 calories, 13 grams of protein and 5 grams of fiber—a combo that’s sure to give you lasting energy.
“I love these because they’re crunchy, savory and incredibly versatile,” says Ashley Danielson, RDN, LD, a registered dietitian. “They’re a perfect snack on their own, but you can also pair them with cheese and berries or sprinkle them on salads for extra crunch.”
Mary’s Organic Original Crackers
Costco. Getty Images. EatingWell design.
$9.07 per 18 ounces
“In my opinion, Mary’s Crackers are one of the most nutritious crackers out there,” says Avery Zenker, RD. “They’re made with simple, whole-food ingredients, and they’re low in saturated fat and contain no sugar,” she adds. One serving (about 12 crackers) provides 4 grams of protein and 3 grams of fiber, along with healthy fats from the seeds.
While prices can vary by location, they often hover around $10, and the large box stretches across multiple snack servings.
Zenker says these seed-forward crackers go well with dips like hummus, guacamole or salsa. Because they’re sturdy and fiber-rich, they’re perfect for building balanced snack plates. Try topping them with avocado, tuna salad or cheese.
Kirkland Signature Plain Organic Greek Yogurt
Costco. Getty Images. EatingWell design.
$7.82 per 48 ounces
This big tub is one of the most affordable high-protein staples at Costco. A ⅔-cup serving of this plain, strained (Greek-style) yogurt provides 18 grams of protein, plus calcium and probiotics that support gut health.
“Greek yogurt is an excellent source of protein and can work as both a meal and a snack,” says Val Warner, M.S., RD, CSSD, CPT. “Pairing it with nuts, seeds or berries adds fiber and additional nutrients while helping support satiety and muscle maintenance,” she adds. Regular yogurt intake has also been associated with better gut health and improved markers like blood sugar and cholesterol.
Our Expert Take
Make snacking work for you, not against you. With many Americans getting a significant share of their daily calories from snacks, what you eat between meals really matters. Choosing options that provide protein and fiber can help you stay full and help you meet your daily needs.
And it doesn’t have to be expensive. Affordable staples like yogurt, hummus, popcorn and beans show that healthy snacking can fit into most budgets. Simple combinations—like yogurt with fruit or crackers with hummus—make it easier to snack well without overspending.
