The table below contains a list of food products low in sugar content (4.1 - 6.5 grams of sugar per 100 grams 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 grams food
Beans, baked, canned, with franks 6.5
Fast foods, hamburger, regular, single patty, with condiments 6.3
Bread, whole-wheat, commercially prepared, toasted 6.3
Rolls, hamburger or hotdog, plain 6.3
Nuts, coconut meat, raw 6.2
Bread crumbs, dry, grated, plain 6.2
Watermelon, raw 6.2
Miso 6.2
Bread, raisin, toasted, enriched 6.2
Rutabagas, cooked, boiled, drained, without salt 6.0
Bagels, cinnamon-raisin 6.0
Bread, wheat, toasted (includes wheat berry) 6.0
Papayas, raw 5.9
Bread crumbs, dry, grated, seasoned 5.7
Sweet potato, canned, syrup pack, drained solids 5.7
Sweet potato, cooked, boiled, without skin 5.7
Bread, raisin, enriched 5.7
Alcoholic beverage, daiquiri, prepared-from-recipe 5.6
Bread, whole-wheat, commercially prepared 5.6
Beets, canned, drained solids 5.5
Bread, wheat (includes wheat berry) 5.5
Peppers, hot chili, red, raw 5.3
Peppers, hot chili, green, raw 5.1
Milk, nonfat, fluid, with added vitamin A (fat free or skim) 5.1
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 5.1
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 5.1
Waffles, plain, frozen, ready -to-heat, toasted 5.0
Nuts, cashew nuts, dry roasted, with salt added 5.0
Nuts, cashew nuts, oil roasted, with salt added 5.0
Snacks, potato chips, made from dried potatoes, light 5.0
Snacks, potato chips, made from dried potatoes, plain 5.0
Blackberries, raw 4.9
Tomato products, canned, puree, without salt added 4.8
Peas, edible-podded, frozen, cooked, boiled, drained, without salt 4.8
Parsnips, cooked, boiled, drained, without salt 4.8
Carrots, baby, raw 4.8
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 4.8
Nuts, almonds 4.8
Milk, buttermilk, fluid, cultured, lowfat 4.8
Bread, reduced-calorie, white 4.7
Bread, white, commercially prepared, toasted 4.7
Sour dressing, non-butterfat, cultured, filled cream-type 4.7
Strawberries, raw 4.7
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 4.7
Nuts, mixed nuts, dry roasted, with peanuts, with salt added 4.7
Peas, green, frozen, cooked, boiled, drained, without salt 4.7
Carrots, raw 4.5
Carrots, raw 4.5
Salad dressing, italian dressing, reduced fat 4.5
Onions, cooked, boiled, drained, without salt 4.5
Onions, cooked, boiled, drained, without salt 4.5
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 4.5
Bologna, beef and pork 4.4
Raspberries, raw 4.4
Tomatoes, red, ripe, canned, stewed 4.4
Croutons, seasoned 4.4
Peppers, sweet, red, cooked, boiled, drained, without salt 4.4
Sauce, homemade, white, medium 4.4
Nuts, hazelnuts or filberts 4.3
Bread, white, commercially prepared (includes soft bread crumbs) 4.3
Bread, white, commercially prepared (includes soft bread crumbs) 4.3
Onions, raw 4.3
Bread, rye, toasted 4.3
Tomato products, canned, sauce 4.2
Nuts, mixed nuts, oil roasted, with peanuts, with salt added 4.2
Pie crust, standard-type, frozen, ready-to-bake, baked 4.2
Peppers, sweet, red, raw 4.2
Peppers, sweet, red, raw 4.2
Peanuts, all types, dry-roasted, with salt 4.2
Peanuts, all types, dry-roasted, without salt 4.2
Peanuts, all types, oil-roasted, with salt 4.2
Peas, green, canned, regular pack, drained solids 4.2
Mung beans, mature seeds, sprouted, raw 4.1
Nuts, macadamia nuts, dry roasted, with salt added 4.1
Snacks, potato chips, plain, salted 4.1

 

 

 

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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