Food List
Low-Sugar Foods
Cutting back on sugar helps steady your energy and supports overall health, but it is easier when you know which whole foods are naturally low in sugar. This list ranks foods from lowest sugar up, focusing on real ingredients rather than processed "no added sugar" products.
| Food | Sugar | Per 100 g | Per serving |
|---|---|---|---|
| Chicken breast (skinless) Meat & poultry | 0 g | 165 kcal P 31 · C 0 · F 3.6 | 150 g (5.3 oz) 248 kcal · P 46.5 1 breast |
| Chicken thigh (skinless) Meat & poultry | 0 g | 209 kcal P 26 · C 0 · F 11 | 110 g (3.9 oz) 230 kcal · P 28.6 1 thigh |
| Turkey breast Meat & poultry | 0 g | 135 kcal P 30 · C 0 · F 1 | 120 g (4.2 oz) 162 kcal · P 36 1 fillet |
| Turkey mince (lean) Meat & poultry | 0 g | 150 kcal P 27 · C 0 · F 4 | 125 g (4.4 oz) 188 kcal · P 33.8 1 portion |
| Lean beef (sirloin) Meat & poultry | 0 g | 183 kcal P 27 · C 0 · F 8 | 150 g (5.3 oz) 275 kcal · P 40.5 1 steak |
| Lean ground beef (5% fat) Meat & poultry | 0 g | 137 kcal P 21 · C 0 · F 5 | 125 g (4.4 oz) 171 kcal · P 26.3 1 portion |
| Pork tenderloin Meat & poultry | 0 g | 143 kcal P 26 · C 0 · F 4 | 120 g (4.2 oz) 172 kcal · P 31.2 1 fillet |
| Pork loin chop Meat & poultry | 0 g | 209 kcal P 26 · C 0 · F 11 | 120 g (4.2 oz) 251 kcal · P 31.2 1 chop |
| Bison (lean) Meat & poultry | 0 g | 146 kcal P 28 · C 0 · F 3 | 125 g (4.4 oz) 183 kcal · P 35 1 portion |
| Lamb (lean) Meat & poultry | 0 g | 206 kcal P 25 · C 0 · F 11 | 120 g (4.2 oz) 247 kcal · P 30 1 portion |
| Venison Meat & poultry | 0 g | 158 kcal P 30 · C 0 · F 3.2 | 120 g (4.2 oz) 190 kcal · P 36 1 portion |
| Duck breast (skinless) Meat & poultry | 0 g | 140 kcal P 24 · C 0 · F 4.5 | 130 g (4.6 oz) 182 kcal · P 31.2 1 breast |
| Chicken liver Meat & poultry | 0 g | 119 kcal P 17 · C 0.7 · F 4.8 | 100 g (3.5 oz) 119 kcal · P 17 1 portion |
| Salmon Fish & seafood | 0 g | 208 kcal P 20 · C 0 · F 13 | 150 g (5.3 oz) 312 kcal · P 30 1 fillet |
| Tuna (canned in water) Fish & seafood | 0 g | 116 kcal P 26 · C 0 · F 1 | 145 g (5.1 oz) 168 kcal · P 37.7 1 tin |
| Tuna steak (fresh) Fish & seafood | 0 g | 144 kcal P 23 · C 0 · F 5 | 150 g (5.3 oz) 216 kcal · P 34.5 1 steak |
| Cod Fish & seafood | 0 g | 82 kcal P 18 · C 0 · F 0.7 | 150 g (5.3 oz) 123 kcal · P 27 1 fillet |
| Haddock Fish & seafood | 0 g | 90 kcal P 20 · C 0 · F 0.6 | 150 g (5.3 oz) 135 kcal · P 30 1 fillet |
| Tilapia Fish & seafood | 0 g | 96 kcal P 20 · C 0 · F 1.7 | 130 g (4.6 oz) 125 kcal · P 26 1 fillet |
| Prawns / shrimp Fish & seafood | 0 g | 99 kcal P 24 · C 0.2 · F 0.3 | 100 g (3.5 oz) 99 kcal · P 24 1 portion |
| Mackerel Fish & seafood | 0 g | 205 kcal P 19 · C 0 · F 14 | 120 g (4.2 oz) 246 kcal · P 22.8 1 fillet |
| Sardines (canned) Fish & seafood | 0 g | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Trout Fish & seafood | 0 g | 141 kcal P 20 · C 0 · F 6 | 130 g (4.6 oz) 183 kcal · P 26 1 fillet |
| Sea bass Fish & seafood | 0 g | 97 kcal P 18 · C 0 · F 2 | 130 g (4.6 oz) 126 kcal · P 23.4 1 fillet |
| Halibut Fish & seafood | 0 g | 111 kcal P 23 · C 0 · F 2.3 | 150 g (5.3 oz) 167 kcal · P 34.5 1 fillet |
| Crab Fish & seafood | 0 g | 97 kcal P 19 · C 0 · F 1.5 | 100 g (3.5 oz) 97 kcal · P 19 1 portion |
| Mussels Fish & seafood | 0 g | 86 kcal P 12 · C 3.7 · F 2.2 | 100 g (3.5 oz) 86 kcal · P 12 1 portion |
| Scallops Fish & seafood | 0 g | 88 kcal P 17 · C 2.4 · F 0.8 | 100 g (3.5 oz) 88 kcal · P 17 1 portion |
| Tempeh Legumes | 0 g | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Hummus Legumes | 0 g | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| Chia seeds Nuts & seeds | 0 g | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Smoked salmon Fish & seafood | 0 g | 117 kcal P 18 · C 0 · F 4.3 | 56 g (2 oz) 66 kcal · P 10.1 1 portion |
| Anchovies (canned) Fish & seafood | 0 g | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Octopus Fish & seafood | 0 g | 82 kcal P 15 · C 2.2 · F 1 | 100 g (3.5 oz) 82 kcal · P 15 1 portion |
| Falafel Legumes | 0 g | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Amaranth (cooked) Grains | 0 g | 102 kcal P 3.8 · C 19 · F 1.6 · Fib 2.1 | 246 g (8.7 oz) 251 kcal · P 9.3 1 cup |
| Chicken drumstick (skinless) Meat & poultry | 0 g | 172 kcal P 28 · C 0 · F 6 | 100 g (3.5 oz) 172 kcal · P 28 1 drumstick |
| Veal (lean) Meat & poultry | 0 g | 172 kcal P 31 · C 0 · F 5 | 120 g (4.2 oz) 206 kcal · P 37.2 1 portion |
| Rabbit Meat & poultry | 0 g | 173 kcal P 33 · C 0 · F 3.5 | 120 g (4.2 oz) 208 kcal · P 39.6 1 portion |
| Goat meat Meat & poultry | 0 g | 143 kcal P 27 · C 0 · F 3 | 120 g (4.2 oz) 172 kcal · P 32.4 1 portion |
| Herring Fish & seafood | 0 g | 158 kcal P 18 · C 0 · F 9 | 120 g (4.2 oz) 190 kcal · P 21.6 1 fillet |
| Pollock Fish & seafood | 0 g | 92 kcal P 20 · C 0 · F 1 | 130 g (4.6 oz) 120 kcal · P 26 1 fillet |
| Oysters Fish & seafood | 0 g | 81 kcal P 9 · C 5 · F 2.3 | 100 g (3.5 oz) 81 kcal · P 9 1 portion |
| Clams Fish & seafood | 0 g | 86 kcal P 15 · C 3 · F 1 | 100 g (3.5 oz) 86 kcal · P 15 1 portion |
| Squid Fish & seafood | 0 g | 92 kcal P 16 · C 3 · F 1.4 | 100 g (3.5 oz) 92 kcal · P 16 1 portion |
| Goat cheese Eggs & dairy | 0 g | 364 kcal P 22 · C 0.1 · F 30 | 40 g (1.4 oz) 146 kcal · P 8.8 1 portion |
| Adzuki beans (cooked) Legumes | 0 g | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
| Acai (unsweetened) Fruit | 0 g | 70 kcal P 1 · C 4 · F 5 · Fib 2 | 100 g (3.5 oz) 70 kcal · P 1 1 portion |
| White rice (cooked) Grains | 0.1 g | 130 kcal P 2.7 · C 28 · F 0.3 · Fib 0.4 | 186 g (6.6 oz) 242 kcal · P 5 1 cup |
| Bulgur (cooked) Grains | 0.1 g | 83 kcal P 3 · C 19 · F 0.2 · Fib 4.5 | 182 g (6.4 oz) 151 kcal · P 5.5 1 cup |
| Couscous (cooked) Grains | 0.1 g | 112 kcal P 3.8 · C 23 · F 0.2 · Fib 1.4 | 157 g (5.5 oz) 176 kcal · P 6 1 cup |
| Millet (cooked) Grains | 0.1 g | 119 kcal P 3.5 · C 24 · F 1 · Fib 1.3 | 174 g (6.1 oz) 207 kcal · P 6.1 1 cup |
| Ricotta Eggs & dairy | 0.3 g | 174 kcal P 11 · C 3 · F 13 | 100 g (3.5 oz) 174 kcal · P 11 1 portion |
| Black beans (cooked) Legumes | 0.3 g | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Kidney beans (cooked) Legumes | 0.3 g | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Pinto beans (cooked) Legumes | 0.3 g | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Cannellini beans (cooked) Legumes | 0.3 g | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Lima beans (cooked) Legumes | 0.3 g | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Sesame seeds Nuts & seeds | 0.3 g | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Eggs Eggs & dairy | 0.4 g | 143 kcal P 13 · C 1.1 · F 9.5 | 100 g (3.5 oz) 143 kcal · P 13 1 2 large |
| Brown rice (cooked) Grains | 0.4 g | 123 kcal P 2.7 · C 26 · F 1 · Fib 1.6 | 195 g (6.9 oz) 240 kcal · P 5.3 1 cup |
| Barley (cooked) Grains | 0.4 g | 123 kcal P 2.3 · C 28 · F 0.4 · Fib 3.8 | 157 g (5.5 oz) 193 kcal · P 3.6 1 cup |
| Collard greens Vegetables | 0.4 g | 33 kcal P 2.7 · C 6 · F 0.6 · Fib 4 | 36 g (1.3 oz) 12 kcal · P 1 1 cup |
| Spelt (cooked) Grains | 0.4 g | 127 kcal P 5.5 · C 26 · F 0.8 · Fib 3.9 | 194 g (6.8 oz) 246 kcal · P 10.7 1 cup |
| Teff (cooked) Grains | 0.4 g | 101 kcal P 3.9 · C 20 · F 0.7 · Fib 2.8 | 252 g (8.9 oz) 255 kcal · P 9.8 1 cup |
| Ham (lean) Meat & poultry | 0.5 g | 145 kcal P 21 · C 1.5 · F 6 | 80 g (2.8 oz) 116 kcal · P 16.8 1 slices |
| Cheddar cheese Eggs & dairy | 0.5 g | 402 kcal P 25 · C 1.3 · F 33 | 30 g (1.1 oz) 121 kcal · P 7.5 1 slice |
| Buckwheat (cooked) Grains | 0.5 g | 92 kcal P 3.4 · C 20 · F 0.6 · Fib 2.7 | 168 g (5.9 oz) 155 kcal · P 5.7 1 cup |
| Farro (cooked) Grains | 0.5 g | 130 kcal P 5 · C 26 · F 1 · Fib 5 | 170 g (6 oz) 221 kcal · P 8.5 1 cup |
| Popcorn (air-popped) Grains | 0.5 g | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
| Refried beans Legumes | 0.5 g | 90 kcal P 5 · C 15 · F 1.5 · Fib 5 | 130 g (4.6 oz) 117 kcal · P 6.5 1 cup |
| Tahini Nuts & seeds | 0.5 g | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Turnip greens Vegetables | 0.5 g | 32 kcal P 1.5 · C 7 · F 0.3 · Fib 3.2 | 55 g (1.9 oz) 18 kcal · P 0.8 1 cup |
| Oatmeal (cooked) Grains | 0.5 g | 71 kcal P 2.5 · C 12 · F 1.5 · Fib 1.7 | 234 g (8.3 oz) 166 kcal · P 5.9 1 bowl |
| Tofu (firm) Legumes | 0.6 g | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Wholewheat pasta (cooked) Grains | 0.6 g | 124 kcal P 5 · C 27 · F 0.5 · Fib 4 | 140 g (4.9 oz) 174 kcal · P 7 1 cup |
| Egg whites Eggs & dairy | 0.7 g | 52 kcal P 11 · C 0.7 · F 0.2 | 100 g (3.5 oz) 52 kcal · P 11 1 3 whites |
| Avocado Fruit | 0.7 g | 160 kcal P 2 · C 9 · F 15 · Fib 7 | 100 g (3.5 oz) 160 kcal · P 2 1 half |
| Wild rice (cooked) Grains | 0.7 g | 101 kcal P 4 · C 21 · F 0.3 · Fib 1.8 | 164 g (5.8 oz) 166 kcal · P 6.6 1 cup |
| Kale Vegetables | 0.8 g | 35 kcal P 2.9 · C 4.4 · F 1.5 · Fib 4.1 | 67 g (2.4 oz) 23 kcal · P 1.9 1 cup |
| Parmesan Eggs & dairy | 0.9 g | 392 kcal P 36 · C 3.2 · F 26 | 30 g (1.1 oz) 118 kcal · P 10.8 1 grated |
| Quinoa (cooked) Grains | 0.9 g | 120 kcal P 4.4 · C 21 · F 1.9 · Fib 2.8 | 185 g (6.5 oz) 222 kcal · P 8.1 1 cup |
| Soy milk (unsweetened) Eggs & dairy | 0.9 g | 43 kcal P 3.3 · C 1.8 · F 1.8 · Fib 0.6 | 240 g (8.5 oz) 103 kcal · P 7.9 1 cup |
| Mozzarella Eggs & dairy | 1 g | 280 kcal P 22 · C 2.2 · F 17 | 50 g (1.8 oz) 140 kcal · P 11 1 portion |
| Feta Eggs & dairy | 1 g | 264 kcal P 14 · C 4 · F 21 | 50 g (1.8 oz) 132 kcal · P 7 1 portion |
| Oats (rolled, dry) Grains | 1 g | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Artichoke Vegetables | 1 g | 47 kcal P 3.3 · C 11 · F 0.2 · Fib 5.4 | 120 g (4.2 oz) 56 kcal · P 4 1 medium |
| Halloumi Eggs & dairy | 1 g | 321 kcal P 22 · C 2.2 · F 25 | 60 g (2.1 oz) 193 kcal · P 13.2 1 portion |
| Cacao nibs Nuts & seeds | 1 g | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Rye flakes (dry) Grains | 1 g | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Garlic Vegetables | 1 g | 149 kcal P 6.4 · C 33 · F 0.5 · Fib 2.1 | 3 g (0.1 oz) 4 kcal · P 0.2 1 clove |
| Potato (with skin) Vegetables | 1.2 g | 77 kcal P 2 · C 17 · F 0.1 · Fib 2.2 | 173 g (6.1 oz) 133 kcal · P 3.5 1 medium |
| Pumpkin seeds Nuts & seeds | 1.4 g | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Edam cheese Eggs & dairy | 1.4 g | 357 kcal P 25 · C 1.4 · F 28 | 30 g (1.1 oz) 107 kcal · P 7.5 1 slice |
| Flaxseed Nuts & seeds | 1.5 g | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Hemp seeds Nuts & seeds | 1.5 g | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Okra Vegetables | 1.5 g | 33 kcal P 1.9 · C 7 · F 0.2 · Fib 3.2 | 100 g (3.5 oz) 33 kcal · P 1.9 1 cup |
| Broccoli Vegetables | 1.7 g | 34 kcal P 2.8 · C 7 · F 0.4 · Fib 2.6 | 91 g (3.2 oz) 31 kcal · P 2.5 1 cup |
| Ginger (fresh) Vegetables | 1.7 g | 80 kcal P 1.8 · C 18 · F 0.8 · Fib 2 | 15 g (0.5 oz) 12 kcal · P 0.3 1 portion |
| Lentils (cooked) Legumes | 1.8 g | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Red lentils (cooked) Legumes | 1.8 g | 100 kcal P 7.6 · C 17 · F 0.4 · Fib 4 | 198 g (7 oz) 198 kcal · P 15 1 cup |
| Split peas (cooked) Legumes | 2 g | 118 kcal P 8 · C 21 · F 0.4 · Fib 8 | 196 g (6.9 oz) 231 kcal · P 15.7 1 cup |
| Mung beans (cooked) Legumes | 2 g | 105 kcal P 7 · C 19 · F 0.4 · Fib 7.6 | 200 g (7.1 oz) 210 kcal · P 14 1 cup |
| Fava beans (cooked) Legumes | 2 g | 110 kcal P 8 · C 20 · F 0.4 · Fib 5.4 | 170 g (6 oz) 187 kcal · P 13.6 1 cup |
| Sourdough bread Grains | 2 g | 256 kcal P 11 · C 48 · F 1.8 · Fib 2.4 | 50 g (1.8 oz) 128 kcal · P 5.5 1 slice |
Most proteins, eggs, fish, nuts, seeds and non-starchy vegetables are naturally very low in sugar. Note that this list shows total sugars, including the natural sugars in whole foods, which behave differently from added sugar.
Frequently asked questions
What foods are lowest in sugar?
Meat, fish, eggs, most cheeses, nuts, seeds, and non-starchy vegetables like leafy greens, broccoli and courgette are naturally very low in sugar. They make a strong base for meals when you are cutting back on sugar.
Is natural sugar in food bad?
The natural sugars in whole foods like fruit and dairy come packaged with fibre, protein and nutrients, and are not a concern for most people. The bigger issue is added sugar in processed foods and drinks. This list shows total sugars for reference.
How can I eat less sugar?
Base meals on protein, vegetables and whole foods, cut back on sugary drinks and processed snacks, and check labels for added sugars. Whole fruit is fine for most people; the main target is added and refined sugar.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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