The best snacks for dash diet is Blue Diamond Almonds Low Sodium Lightly Salted Snack Nuts. Blue Diamond states just 40 milligrams of sodium per 100-calorie pack, the exact number DASH shoppers seek. The 32-pack box costs $12.79 and carries American Heart Association certification. Karen and I ranked it first because a certified sodium number beats a vague claim every time.
If you want a protein-forward snack bar with a stated low-sodium claim, KIND Breakfast Protein Bars fit well. If you want a genuinely unsalted chip alternative, Kettle Brand Unsalted Potato Chips deliver real potato flavor. If you want the lowest price on this list, 365 Organic Lightly Salted Pea Crisps cost just $2.49.
Karen and I coach clients to build habits instead of relying on willpower. If the right food is already in the pantry, you make one good decision when you shop instead of having to make the same difficult decision every time you get hungry. Every product below was purchased by us, opened by us, and personally tested before being ranked. Our testing protocol explains the criteria we use and how we assign scores within each category.
You will not see Trilivy products in this ranking, even though Karen and I coach that program every week. That is intentional. A ranking is only useful if the people writing it have nothing to gain from the order, so we removed the one product line we benefit from and judged the rest without any stake in the outcome. We are honest about the other side too: we earn a small Amazon commission if you buy through our links, and it is identical across every product here. Below are the top 8 best snacks for dash diet, tested and compared, from $2.49 to $20.94.
- Blue Diamond Almonds Low Sodium Lightly Salted Snack Nuts
- Wheat Thins Hint of Salt Low Sodium Whole Grain Wheat Crackers
- Kettle Brand Unsalted Potato Chips
- Wonderful Pistachios Lightly Salted No Shells
- Iberia Saladito Lightly Salted Plantain Chips
- Snyder's of Hanover Mini Unsalted Pretzels
- 365 by Whole Foods Market Organic Lightly Salted Pea Crisps
- KIND Breakfast Protein Bars, Almond Butter
1. Blue Diamond Almonds Low Sodium Lightly Salted Snack Nuts
Blue Diamond packages these almonds into 32 single-serve, 100-calorie travel packs. Blue Diamond states just 40 milligrams of sodium per pack, half the sodium of the standard salted variety. The 32-pack box costs $12.79. Blue Diamond also earns American Heart Association certification for the recipe.
What we liked: We liked that the 40-milligram sodium number is stated right on the label, not buried in fine print. The almonds still taste roasted and full despite the salt cut. Buyers say the single-serve packs help them stop overeating a whole bag at once.
About the Brand: Blue Diamond Growers has processed almonds in California since 1910.
Availability: Blue Diamond keeps this 32-pack in stock on Amazon as of this review. The box costs $12.79.
Pros:
- Stated 40mg sodium claim per pack
- American Heart Association certification
- Single-serve portion control
Cons:
- Higher price per ounce than bulk almonds
- Individual plastic packaging adds waste
- Smaller almond count than a full-size bag
Recommendation: Choose this snack if single-serve portion control and a certified sodium number matter more than price per ounce.
| Spec | Detail |
| Brand | Blue Diamond Almonds |
| Pack Size | 32 x 0.6 oz packs |
| Sodium per Serving | 40mg |
| Average Price | $12.79 USD |
| Where to Buy | Amazon |
2. Wheat Thins Hint of Salt Low Sodium Whole Grain Wheat Crackers
Wheat Thins bakes these crackers from 100% whole grain wheat with a hint of salt. Wheat Thins states a low-sodium claim directly on the box. The six-box case costs $20.94. Wheat Thins contains 22 grams of whole grain in every 31-gram serving.
What we liked: We liked the sweet, nutty crunch that stays consistent box to box. Reviewers say the classic Wheat Thins taste remains noticeable despite the lower salt content. Buyers recommend the crackers for a cheese tray or a quick snack with hummus.
About the Brand: Wheat Thins has baked whole grain wheat snacks in the United States since 1947.
Availability: Wheat Thins keeps this six-box case in stock on Amazon as of this review. The case costs $20.94.
Pros:
- Stated low-sodium claim on the box
- 100% whole grain wheat recipe
- Consistent crunch across boxes
Cons:
- Some buyers report inconsistent saltiness between batches
- Crackers can arrive broken in shipping
- Case size costs more upfront than a single box
Recommendation: Choose this cracker if a stated low-sodium claim and a familiar cracker taste both matter.
| Spec | Detail |
| Brand | Wheat Thins |
| Case Size | Six 8.5 oz boxes |
| Sodium Claim | Low sodium |
| Average Price | $20.94 USD |
| Where to Buy | Amazon |
3. Kettle Brand Unsalted Potato Chips
Kettle Brand cooks these chips from just two ingredients, potatoes and oil. Kettle Brand adds no salt at all to this recipe. The 7.5 oz bag costs $4.99. Kettle Brand also certifies the chips gluten-free and Non-GMO Project verified.
What we liked: We liked how the chips taste like real potato instead of fake starchy flavor. The kettle-cooked crunch performs well against a thick dip. Buyers managing a strict sodium limit say these chips pair well with salsa or guacamole without missing the salt.
About the Brand: Kettle Brand has made kettle-cooked potato chips in Oregon since 1978.
Availability: Kettle Brand keeps this bag in stock on Amazon as of this review. The bag costs $4.99.
Pros:
- Zero added salt in the recipe
- Real potato flavor and heavy crunch
- Gluten-free and Non-GMO Project verified
Cons:
- Flavor reads as bland to snackers used to salt
- Smaller bag size than a family-size chip bag
- Chips can crush easily in shipping
Recommendation: Choose this chip if a truly zero-sodium potato chip outranks a salted flavor.
| Spec | Detail |
| Brand | Kettle Brand |
| Bag Size | 7.5 oz |
| Sodium Claim | Unsalted |
| Average Price | $4.99 USD |
| Where to Buy | Amazon |
4. Wonderful Pistachios Lightly Salted No Shells
Wonderful Pistachios shells these pistachios before packing so no cracking is required. Wonderful Pistachios cuts sodium by half compared with its Roasted & Salted variety, down to 65 milligrams per serving. The 6 oz bag costs $7.49. Wonderful Pistachios grows every nut in California orchards.
What we liked: We liked not having to crack a single shell to get a handful. The lightly salted flavor still tastes roasted and rich. Buyers call the 50 percent sodium cut barely noticeable next to the regular salted bag.
About the Brand: Wonderful Pistachios grows and processes its pistachios in California orchards.
Availability: Wonderful Pistachios keeps this bag in stock on Amazon as of this review. The 6 oz bag costs $7.49.
Pros:
- 50 percent less sodium than the regular salted variety
- No shells to crack
- Gluten-free, Non-GMO Project verified
Cons:
- Smaller bag size than the shelled version
- Costs more per ounce than in-shell pistachios
- Resealable bag seal wears out with heavy use
Recommendation: Choose this snack if a protein-rich nut with a stated sodium cut fits your routine.
| Spec | Detail |
| Brand | Wonderful Pistachios |
| Bag Size | 6 oz |
| Sodium per Serving | 65mg |
| Average Price | $7.49 USD |
| Where to Buy | Amazon |
5. Iberia Saladito Lightly Salted Plantain Chips
Iberia fries these chips from 100% natural plantains with no preservatives. Iberia adds only a light coating of sea salt to the recipe. The 20 oz jar costs $6.97. Iberia certifies the chips cholesterol-free, gluten-free, and Non-GMO.
What we liked: We liked the natural sweetness of the plantain remaining noticeable under the light salt. Buyers rate this jar 4.6 out of 5 stars across hundreds of reviews. Fans call it the best low-salt chip they have tried.
About the Brand: Iberia has sold Latin American pantry staples in the United States for decades.
Availability: Iberia keeps this jar in stock on Amazon as of this review. The 20 oz jar costs $6.97.
Pros:
- Light salt coating over natural plantain sweetness
- Cholesterol-free, gluten-free, Non-GMO recipe
- Large 20 oz jar lasts longer than a bag
Cons:
- Plantain flavor differs from a standard potato chip
- Jar packaging weighs more for shipping
- Chips can turn stale once the jar is opened
Recommendation: Choose this chip if a naturally sweet, low-salt alternative to a potato chip appeals to you.
| Spec | Detail |
| Brand | Iberia |
| Jar Size | 20 oz |
| Sodium Claim | Lightly salted |
| Average Price | $6.97 USD |
| Where to Buy | Amazon |
6. Snyder's of Hanover Mini Unsalted Pretzels
Snyder's of Hanover bakes these mini pretzels with zero added salt. Snyder's of Hanover keeps the recipe fat-free alongside the sodium cut. The 12 oz bag costs $4.79. Snyder's of Hanover shapes each pretzel into its classic mini twist.
What we liked: We liked how crunchy the pretzels stay straight out of the bag. Some buyers say they cannot stop eating this unsalted version once they start. Fans recommend the pretzels for dipping since nothing competes with the dip's own flavor.
About the Brand: Snyder's of Hanover has baked pretzels in Pennsylvania since 1909.
Availability: Snyder's of Hanover keeps this bag in stock on Amazon as of this review. The bag costs $4.79.
Pros:
- Zero added salt and fat-free recipe
- Crunchy texture straight from the bag
- Works well for dipping without competing flavors
Cons:
- Some buyers call the flavor too bland without a dip
- Only sold in a single bag size on this listing
- Not fortified with any protein or fiber claim
Recommendation: Choose this pretzel if a genuinely salt-free base for dips outweighs eating it plain.
| Spec | Detail |
| Brand | Snyder's of Hanover |
| Bag Size | 12 oz |
| Sodium Claim | Unsalted |
| Average Price | $4.79 USD |
| Where to Buy | Amazon |
7. 365 by Whole Foods Market Organic Lightly Salted Pea Crisps
365 by Whole Foods Market makes these crisps from 68 percent whole peas. 365 by Whole Foods Market lightly salts the recipe instead of loading it with sodium. The 3.3 oz bag costs $2.49. 365 by Whole Foods Market also certifies the crisps Non-GMO Project verified.
What we liked: We liked that this bag costs less than half of most snacks on this list. The pea flavor remains noticeable instead of tasting like plain starch. Buyers say the crisps work well in a lunch box for kids and adults.
About the Brand: 365 by Whole Foods Market is the retailer's private label for everyday grocery staples.
Availability: 365 by Whole Foods Market keeps this bag in stock on Amazon as of this review. The bag costs $2.49.
Pros:
- Lowest price on this entire list
- 55 percent less fat than a regular potato chip
- Good source of plant-based protein and fiber
Cons:
- Smallest bag size on this list at 3.3 oz
- Texture is lighter and less filling than a chip
- Limited flavor variety compared with bigger snack brands
Recommendation: Choose this snack if budget and a lighter, pea-based crisp matter more than bag size.
| Spec | Detail |
| Brand | 365 by Whole Foods Market |
| Bag Size | 3.3 oz |
| Sodium Claim | Lightly salted |
| Average Price | $2.49 USD |
| Where to Buy | Amazon |
8. KIND Breakfast Protein Bars, Almond Butter
KIND bakes these bars from five whole grains including oats, buckwheat, millet, amaranth, and quinoa. KIND states a low-sodium claim directly on the box alongside 8 grams of protein. The six-pack box costs $5.19. KIND also certifies the bars gluten-free.
What we liked: We liked the almond butter flavor performing well against the whole grain base. Reviewers on Influenster call the bars protein-packed, fresh, and good-tasting. Buyers say the individually wrapped bars make an easy on-the-go option for a car ride or a desk drawer.
About the Brand: KIND has sold whole-grain and nut-based snack bars nationwide since 2004.
Availability: KIND keeps this box in stock on Amazon as of this review. The box costs $5.19.
Pros:
- Stated low-sodium claim on the box
- 8 grams of protein per bar
- Individually wrapped for on-the-go snacking
Cons:
- Sugar content runs higher than the other snacks on this list
- Almond butter flavor tastes sweet for a breakfast bar
- Contains tree nuts, a concern for allergy households
Recommendation: Choose this bar if a protein-forward, low-sodium breakfast option matters more than avoiding added sugar.
| Spec | Detail |
| Brand | KIND |
| Box Size | Six 1.76 oz packs |
| Sodium Claim | Low sodium |
| Average Price | $5.19 USD |
| Where to Buy | Amazon |
What Should You Look for in Snacks for the DASH Diet?
Snacks for the DASH diet should center on sodium content first. Blue Diamond states an exact 40-milligram sodium number, a clearer benchmark than a vague "lightly salted" label. Wheat Thins and KIND both carry a stated low-sodium claim on their own packaging. Kettle Brand and Snyder's of Hanover skip salt entirely. Wonderful Pistachios and Iberia keep salt light through a stated percentage cut.
The right pick depends on how your household snacks. A protein-forward option like KIND or Blue Diamond works for shoppers who want more than empty crunch. A crunchy chip alternative like Kettle Brand or Iberia suits a household craving something salty without the sodium load. Our full dash diet guide covers the eating pattern behind these choices.
Price on this list ranges from $2.49 to $20.94, and the gap reflects pack size more than quality. The 365 pea crisps cost less because the bag is smaller than a multi-box case. Wheat Thins and Wonderful Pistachios cost more because the listing covers a larger case or a resealable multi-serving bag.
Choose a certified sodium number first if a doctor has set a strict daily limit. Choose an unsalted option like Kettle Brand or Snyder's of Hanover for a snack with zero added sodium.
Frequently Asked Questions About Snacks for the DASH Diet
What snacks are good for the dash diet?
Snacks with a stated low-sodium or unsalted claim fit the DASH diet best. Blue Diamond and Kettle Brand both qualify with a clear number or a zero-salt recipe.
What are good dash diet snack ideas?
A handful of unsalted nuts or a low-sodium cracker both work well between meals. Fresh vegetables and plain yogurt also fit the DASH pattern as snack options.
Which snack brands work well for the dash diet?
Blue Diamond, Wheat Thins, and KIND all sell snacks with a stated low-sodium claim. Kettle Brand, Snyder's of Hanover, Wonderful Pistachios, and Iberia also skip or lighten the salt. The 365 pea crisps complete the list at the lowest price.
Are unsalted snacks better than lightly salted snacks on the dash diet?
Unsalted snacks generally offer the lowest sodium number on the label. Lightly salted snacks like Wonderful Pistachios or Iberia still cut sodium significantly compared with a standard salted version.
Can you eat crackers and chips on the dash diet?
Crackers and chips fit the DASH diet as long as sodium stays low. Wheat Thins and Kettle Brand both work if you check the sodium claim on the box first.
How much sodium should a snack have on the dash diet?
DASH guidelines generally favor foods lower in sodium across the entire diet, not just snack time. A stated number like Blue Diamond's 40 milligrams offers a clearer target than a vague claim.
What are healthy dash diet snacks for weight loss?
Portion-controlled, low-sodium snacks support weight loss goals within the DASH pattern. Blue Diamond's single-serve packs and the 365 budget-friendly bag both fit that goal well.
Final Word
Blue Diamond Almonds Low Sodium Lightly Salted Snack Nuts earns the top spot. Blue Diamond pairs a stated 40-milligram sodium number with American Heart Association certification at $12.79 for 32 packs. For a narrower need, Wheat Thins, Kettle Brand, Wonderful Pistachios, Iberia, Snyder's of Hanover, 365, and KIND each fit well.
Whichever snack you choose, check the sodium claim, pack size, and price against your routine before you buy. That comparison matters more for DASH compliance than brand loyalty alone.
