Let your food be your medicine, and your medicine be your food. ...Hippocrates

Low sugar foods (2.6 - 4.1 gram of sugar per 100 gram food)

The table below contains a list of food products low in sugar content (2.6 - 4.1 gram of sugar per 100 gram food). The food items are among the foods with the lowest sugar values, from approximately 850 food products analysed by the USDA nutrient data laboratory.

Food product Sugar content in grams/ 100 gram food
Cheese, feta 4.1
Mushrooms, shiitake, cooked, without salt 4.1
Carrots, frozen, cooked, boiled, drained, without salt 4.1
Corn, sweet, white, cooked, boiled, drained, without salt 4.1
Spices, oregano, dried 4.0
Peas, edible-podded, boiled, drained, without salt 4.0
Nuts, pecans 4.0
Carambola, (starfruit), raw 4.0
Carambola, (starfruit), raw 4.0
Pasta with meatballs in tomato sauce, canned entree 4.0
Tomatillos, raw 3.9
Sauce, barbecue sauce 3.9
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 3.9
Cabbage, red, raw 3.9
Carrot juice, canned 3.9
Bread, rye 3.8
HEALTHY CHOICE Beef Macaroni, frozen entree 3.8
Snacks,tortilla chips, nacho-flavor 3.8
Soup, cream of mushroom, canned, prepared with equal volume milk, commercial 3.8
Soup, tomato, canned, prepared with equal volume water, commercial 3.7
Nuts, pine nuts, dried 3.6
Chicken pot pie, frozen entree 3.6
Nuts, pine nuts, dried 3.6
Salad dressing, blue or roquefort cheese dressing, commercial, regular 3.6
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 3.6
Cabbage, raw 3.6
Pizza, cheese topping, regular crust, frozen, cooked 3.6
Corn, sweet, yellow, canned, vacuum pack, regular pack 3.6
Tomato juice, canned, with salt added 3.6
English muffins, plain, enriched, with ca prop (includes sourdough) 3.5
Pickles, cucumber, dill 3.5
Cocoa mix, with aspartame, powder, prepared from item 14196 3.5
English muffins, plain, toasted, enriched, with calcium propionate (includes sourdough) 3.5
Carrots, cooked, boiled, drained, without salt 3.4
Frankfurter, beef 3.4
Peppers, sweet, green, cooked, boiled, drained, without salt 3.4
Tapioca, pearl, dry 3.3
Squash, winter, all varieties, cooked, baked, without salt 3.3
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 3.3
Pumpkin, canned, without salt 3.3
Vegetable juice cocktail, canned 3.3
Soup, pea, green, canned, prepared with equal volume water, commercial 3.3
Corn, sweet, yellow, canned, cream style, regular pack 3.2
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 3.2
Seaweed, spirulina, dried 3.2
Eggplant, cooked, boiled, drained, without salt 3.2
Corn, sweet, yellow, cooked, boiled, drained, without salt 3.2
Vegetables, mixed, frozen, cooked, boiled, drained, without salt 3.2
Crackers, standard snack-type, sandwich, with cheese filling 3.1
Bread, reduced-calorie, wheat 3.1
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 3.1
Sauce, ready-to-serve, salsa 3.1
Soup, clam chowder, new england, canned, prepared with equal volume milk, commercial 3.0
Soybeans, mature cooked, boiled, without salt 3.0
Spices, curry powder 3.0
Snacks, oriental mix, rice-based 3.0
Turnips, cooked, boiled, drained, without salt 3.0
Cabbage, cooked, boiled, drained, without salt 2.9
KELLOGG'S Eggo Lowfat Homestyle Waffles 2.9
Lima beans, large, mature seeds, cooked, boiled, without salt 2.9
Peas, split, mature seeds, cooked, boiled, without salt 2.9
Okra, frozen, cooked, boiled, drained, without salt 2.9
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt 2.8
Pimento, canned 2.8
Kohlrabi, cooked, boiled, drained, without salt 2.8
Mustard, prepared, yellow 2.8
Snacks, pretzels, hard, plain, salted 2.8
Snacks, corn-based, extruded, puffs or twists, cheese-flavor 2.8
Dandelion greens, cooked, boiled, drained, without salt 2.7
Cheese, cottage, lowfat, 1% milkfat 2.7
Seeds, sunflower seed kernels, dry roasted, with salt added 2.7
Seeds, sunflower seed kernels, dry roasted, with salt added 2.7
Tomatoes, red, ripe, raw, year round average 2.7
Tomatoes, red, ripe, raw, year round average 2.6
Tomatoes, red, ripe, raw, year round average 2.6

 

 

 

Sugar Content in Foods (per 100 grams of food)
Foods with 37.5 - 100 g sugar Foods with 18.6 - 37.4 g sugar
Foods with 10.5 - 18.6 g sugar Foods with 6.6 - 10.4 g sugar
Foods with 4.1 - 6.5 g sugar Foods with 2.6 - 4.1 g sugar
Foods with 1.5 - 2.6 g sugar Foods with 0.5 - 1.5 g sugar
Foods with 0.1 - 0.5 g sugar Sugar free foods
Sugar content in fruits and alcoholic drinks

 

 


Diabetes management: Low carbohydrate diet --an overview
Diabetes management: carbohydrate restriction and weight loss
Diabetes management: Low carbohydrate diet and glycemic control
Diabetes management: Low carbohydrate diet , postprandial hyperglycemia and dyslipidemia
Diabetes management: Low carbohydrate diet, insulin resistance and hypertension
Diabetes management: Low carbohydrate diet -- conclusion

 

Blood sugar management related articles:
Low blood sugar cookbooks
The case for low carbohydrate diets in diabetes management

Dietary fiber related articles:
List of high fiber food
Total dietary fiber, soluble fiber, insoluble fiber content of foods
Dietary fiber and health benefits
Definitions of dietary fiber food
Dietary fiber: Daily Reference Intakes (DRIs) for fiber

Data source of sugar content in foods: USDA National Nutrient Database for Standard Reference, Release 19.

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