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Low Sugar Diet food database

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4009 foods found. Choose nutrients to display in the OPTIONS section.
Food NameCaloriesSugars
Butter, salted7170.1
Butter, whipped, with salt7170.1
Butter oil, anhydrous8760.0
Cheese, blue3530.5
Cheese, brick3710.5
Cheese, brie3340.5
Cheese, camembert3000.5
Cheese, cheddar4030.5
Cheese, colby3940.5
Cheese, cottage, creamed, large or small curd982.7
Cheese, cottage, creamed, with fruit972.4
Cheese, cottage, nonfat, uncreamed, dry, large or small curd721.9
Cheese, cottage, lowfat, 2% milkfat863.7
Cheese, cottage, lowfat, 1% milkfat722.7
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Usage Note

  • Nutrition data are calculated per 100g of food weight.
  • Enter multiple parts of food name separated by space to narrow search result.
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OPTIONS: Choose nutrition data to display

  • Check or uncheck the nutrients in list below to choose which nutrition data to display.
  • Abbreviations: g = gram, mg = milligram, mcg = microgram.





Low-Sugar Diet

information from the National Institutes of Health

Sugar is found naturally in some foods, like fructose in fruits or lactose in milk. However, sugar is added to many prepared foods and drinks like high-fructose corn syrup in sweetened beverages and breakfast cereals.

Health experts offer several reasons why it is important to cut back on the consumption of these products or reduce sugar from your diet in other ways:

  • Studies show that people who consume many foods and drinks with added sugar tend to consume more calories than people who consume fewer of these foods. They also show a link between weight gain and drinking sweetened beverages. Cutting back on added sugars, especially from sweetened beverages such as regular soda and fruit punch, can help you maintain a healthy weight.
  • Added sugar provides calories but no additional nutrients. An eating plan that helps you maintain a healthy weight is one that focuses on getting plenty of nutrients within your calorie needs.

Sugar and Sugar Substitutes (Artificial Sweeteners)

Sugar is an inseparable part of the food we consume. But too much sugar is not ideal for our teeth and waistline. There have been some suggestions that excessive sugar may play an important role in certain degenerative diseases. So artificial sweeteners or artificially sweetened products continue to attract consumers. A sugar substitute (artificial sweetener) is a food additive that duplicates the effect of sugar in taste, but usually has less food energy. It is about 200 times sweeter than sugar. Some sugar substitutes are natural and some are synthetic. Those that are not natural are, in general, referred to as artificial sweeteners. The food and beverage industry is increasingly replacing sugar or corn syrup with artificial sweeteners in a range of products traditionally containing sugar because artificial sweeteners cost the food industry only a fraction of the cost of natural sweeteners.

Some people choose to limit their food energy intake by replacing high energy sugar or corn syrup with other sweeteners having little or no food energy. This allows them to eat the same foods they normally would, while allowing them to lose weight and avoid other problems associated with excessive calorie intake.

About This Low-Sugar Diet Food Database

This food database has calorie, macro-nutrient and sugar (fructose and total sugar) data for over 4,000 foods that have low sugar content. To be included in this database, a food can't have more than 5 grams of total sugar per 100 grams of food weight.

Sugar and Diabetes Mellitus

People with diabetes have difficulty in regulating their blood sugar levels. By limiting their sugar intake by substituting sugar with artificial sweeteners, they can enjoy a varied diet also, some sugar substitutes do release energy, but are metabolized more slowly, allowing blood sugar levels to remain more stable over time.

Sugar and Reactive Hypoglycemia

Individuals with reactive hypoglycemia will produce an excess of insulin after quickly absorbing glucose into the bloodstream. This causes their blood glucose levels to fall below the amount needed for physiological function. As a result, like diabetics, they must avoid intake of high-glycemic foods like white bread, and often choose artificial sweeteners as an alternative.

Our Sugar-Related Nutrient Databases

Individual sugars: Fructose, galactose, glucose, lactose, maltose, sucrose.
Multiple sugars: Fructose, glucose and sucrose.
Total sugars and percentage of sugar calories: Sugar is Toxic, companion nutrient database to Lustig's Fat Chance.
UK Nutrient Databank: Glucose, galactose, fructose, sucrose, maltose, lactose and total sugars in foods commonly available in the UK.

We also have a unique 3,800-food database with Glycemic Index and Glycemic Load of most common foods. This glycemic-index glycemic-load database is currently the world's largest food list with GI and GL data and has been translated into Italian, Croatian, Greek, Czech, and other languages.


Low-Sugar Vegetables and Vegetable Products Food List

Sugar content is in grams per 100 grams of food weight.


Sugars
Food Name

0.0
Mushrooms, white, microwaved

0.0
Mushrooms, white, stir-fried

0.2
Alfalfa seeds, sprouted, raw

0.2
Potatoes, french fried, all types, salt added in processing, frozen, unprepared

0.2
Watercress, raw

0.2
Potatoes, french fried, all types, salt not added in processing, frozen, as purchased

0.2
Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased

0.2
Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased

0.2
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased

0.2
Mushrooms, enoki, raw

0.3
New Zealand spinach, cooked, boiled, drained, without salt

0.3
New zealand spinach, cooked, boiled, drained, with salt

0.3
Potato puffs, frozen, oven-heated

0.3
Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated

0.3
Endive, raw

0.3
Potato puffs, frozen, unprepared

0.3
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated

0.3
Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated

0.3
Seaweed, agar, raw

0.3
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated

0.3
New Zealand spinach, raw

0.3
Seaweed, spirulina, raw

0.3
USDA Commodity, Potato wedges, frozen

0.3
Mushrooms, shiitake, stir-fried

0.3
Mountain yam, hawaii, raw

0.3
Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated

0.3
Mustard greens, frozen, cooked, boiled, drained, without salt

0.3
Mustard greens, frozen, cooked, boiled, drained, with salt

0.3
Asparagus, frozen, cooked, boiled, drained, with salt

Sugars
Food Name

0.3
Asparagus, frozen, cooked, boiled, drained, without salt

0.4
Broccoli raab, raw

0.4
Poi

0.4
Collards, cooked, boiled, drained, without salt

0.4
Spinach, canned, regular pack, drained solids

0.4
Taro, raw

0.4
Spinach, raw

0.4
Spinach, cooked, boiled, drained, with salt

0.4
Spinach, cooked, boiled, drained, without salt

0.4
Soybeans, mature seeds, sprouted, cooked, steamed, with salt

0.5
Collards, raw

0.5
Cauliflower, frozen, cooked, boiled, drained, with salt

0.5
Lettuce, red leaf, raw

0.5
Yam, cooked, boiled, drained, or baked, with salt

0.5
Taro, cooked, with salt

0.5
Seaweed, laver, raw

0.5
Taro, cooked, without salt

0.5
Yam, cooked, boiled, drained, or baked, without salt

0.5
Beet greens, raw

0.5
Lotus root, cooked, boiled, drained, without salt

0.5
Dandelion greens, cooked, boiled, drained, without salt

0.5
Yam, raw

0.5
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

0.5
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt

0.5
Soybeans, mature seeds, sprouted, cooked, steamed

0.5
Turnip greens, cooked, boiled, drained, with salt

0.5
Turnip greens, cooked, boiled, drained, without salt

0.6
Collards, frozen, chopped, cooked, boiled, drained, without salt

0.6
Collards, frozen, chopped, cooked, boiled, drained, with salt

0.6
Radicchio, raw

0.6
Beet greens, cooked, boiled, drained, with salt

Sugars
Food Name

0.6
Mushrooms, morel, raw

0.6
Seaweed, kelp, raw

0.6
Beet greens, cooked, boiled, drained, without salt

0.6
Seaweed, irishmoss, raw

0.6
Lambs quarters, cooked, boiled, drained, with salt

0.6
Broccoli raab, cooked

0.6
Potatoes, russet, flesh and skin, raw

0.6
Lambsquarters, cooked, boiled, drained, without salt

0.6
Beans, shellie, canned, solids and liquids

0.7
Spinach, frozen, chopped or leaf, unprepared

0.7
Seaweed, wakame, raw

0.7
Pumpkin leaves, cooked, boiled, drained, without salt

0.7
Pumpkin leaves, cooked, boiled, drained, with salt

0.7
Chicory greens, raw

0.7
Dandelion greens, raw

0.8
Turnip greens, frozen, cooked, boiled, drained, with salt

0.8
Turnip greens, frozen, cooked, boiled, drained, without salt

0.8
Potatoes, frozen, whole, unprepared

0.8
Lettuce, green leaf, raw

0.8
Potato, flesh and skin, raw

0.8
Turnip greens, raw

0.8
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt

0.8
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt

0.8
Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt

0.8
Broccoli, chinese, cooked

0.8
Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt

0.9
Potatoes, boiled, cooked without skin, flesh, with salt

0.9
Potatoes, boiled, cooked without skin, flesh, without salt

0.9
Parsley, fresh

0.9
Coriander (cilantro) leaves, raw

0.9
Potatoes, boiled, cooked in skin, flesh, with salt

Sugars
Food Name

0.9
Potatoes, boiled, cooked in skin, flesh, without salt

0.9
Lima beans, immature seeds, canned, no salt added, solids and liquids

0.9
Lettuce, butterhead (includes boston and bibb types), raw

1.0
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt

1.0
Beans, snap, yellow, canned, regular pack, drained solids

1.0
Beans, snap, yellow, canned, no salt added, drained solids

1.0
Artichokes, (globe or french), raw

1.0
Artichokes, (globe or french), cooked, boiled, drained, without salt

1.0
Artichokes, (globe or french), cooked, boiled, drained, with salt

1.0
Drumstick leaves, cooked, boiled, drained, with salt

1.0
Drumstick leaves, cooked, boiled, drained, without salt

1.0
Asparagus, canned, no salt added, solids and liquids

1.0
Garlic, raw

1.0
Jute, potherb, cooked, boiled, drained, without salt

1.0
Jute, potherb, cooked, boiled, drained, with salt

1.0
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt

1.0
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt

1.1
Cauliflower, frozen, cooked, boiled, drained, without salt

1.1
Asparagus, canned, drained solids

1.1
Pickles, cucumber, sour, low sodium

1.1
Pickles, cucumber, sour

1.1
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt

1.1
Potatoes, Russet, flesh and skin, baked

1.1
Chard, swiss, cooked, boiled, drained, with salt

1.1
Chard, swiss, raw

1.1
Chard, swiss, cooked, boiled, drained, without salt

1.1
Mushrooms, oyster, raw

1.1
Nopales, cooked, without salt

1.2
Nopales, raw

1.2
Potatoes, white, flesh and skin, raw

Low-Sugar Fruits and Fruit Juices Food List

Certain fruits and fruit juices in this list are not exactly low-sugar. That's why they are not included in our low-sugar database above. However, they are listed in this list for comparison purpose. For example, one can see that, ounce for ounce, orange has almost twice the sugar content of raspberry.


Sugars
Food Name

0.0
Olives, ripe, canned (jumbo-super colossal)

0.0
Olives, ripe, canned (small-extra large)

0.3
Avocados, raw, California

0.5
Olives, pickled, canned or bottled, green

0.7
Avocados, raw, all commercial varieties

1.1
Rhubarb, frozen, uncooked

1.1
Rhubarb, raw

1.4
Lime juice, canned or bottled, unsweetened

1.7
Limes, raw

1.7
Lime juice, raw

2.4
Lemon juice, frozen, unsweetened, single strength

2.4
Lemon juice, canned or bottled

2.4
Avocados, raw, Florida

2.5
Lemons, raw, without peel

2.5
Lemon juice, raw

3.6
Plantains, green, fried

3.7
Naranjilla (lulo) pulp, frozen, unsweetened

4.0
Carambola, (starfruit), raw

4.0
Cranberries, raw

4.2
Lemon peel, raw

4.4
Raspberries, raw

4.5
Acerola juice, raw

4.6
Strawberries, frozen, unsweetened

4.8
Apricots, canned, water pack, with skin, solids and liquids

4.8
Peaches, canned, water pack, solids and liquids

4.9
Blackberries, raw

4.9
Strawberries, raw

5.7
Melons, casaba, raw

5.9
Guava sauce, cooked

Sugars
Food Name

6.1
Pears, canned, water pack, solids and liquids

6.2
Watermelon, raw

6.9
Grapefruit, raw, pink and red, all areas

6.9
Boysenberries, frozen, unsweetened

7.0
Grapefruit, raw, pink and red and white, all areas

7.1
Pears, asian, raw

7.3
Grapefruit, raw, white, all areas

7.4
Currants, red and white, raw

7.5
Pineapple, canned, water pack, solids and liquids

7.5
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and

7.6
Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries,

canned)

7.7
Loganberries, frozen

7.7
Blackberry juice, canned

7.8
Papayas, raw

7.9
Melons, cantaloupe, raw

7.9
Nectarines, raw

8.1
Mulberries, raw

8.1
Melons, honeydew, raw

8.2
Feijoa, raw

8.3
Tangerines, (mandarin oranges), canned, juice pack, drained

8.3
USDA Commodity pears, canned, juice pack, drained

8.3
Pineapple, raw, traditional varieties

8.3
Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D

8.3
Orange juice, chilled, includes from concentrate, fortified with calcium

8.3
Orange juice, chilled, includes from concentrate

8.3
Nance, frozen, unsweetened

8.4
Peaches, raw

8.4
Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water

8.4
Orange juice, raw

8.5
Blueberries, frozen, unsweetened

Sugars
Food Name

8.5
Cherries, sour, red, raw

8.5
Oranges, raw, navels

8.6
Abiyuch, raw

8.8
Grapefruit, sections, canned, water pack, solids and liquids

8.8
Orange juice, canned, unsweetened

8.8
Grapefruit, sections, canned, juice pack, solids and liquids

8.9
Grapefruit juice, white, canned, unsweetened

8.9
Tangerines, (mandarin oranges), canned, juice pack

8.9
Guavas, common, raw

9.0
Kiwifruit, green, raw

9.0
Cherries, sour, red, frozen, unsweetened

9.1
Grapefruit juice, white, raw

9.1
Oranges, raw, Florida

9.2
Clementines, raw

9.2
Apricots, raw

9.4
Oranges, raw, all commercial varieties

9.4
Kumquats, raw

9.4
Applesauce, canned, unsweetened, with added ascorbic acid

9.4
Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity)

9.6
Apple juice, canned or bottled, unsweetened, without added ascorbic acid

9.6
Apple juice, canned or bottled, unsweetened, with added ascorbic acid

9.6
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

9.7
Pears, raw, bartlett

9.7
Grapes, canned, thompson seedless, water pack, solids and liquids

9.7
Pears, canned, juice pack, solids and liquids

9.8
Pears, raw

9.9
Pineapple, raw, all varieties

9.9
Tangerine juice, raw

9.9
Plums, raw

10.0
Juice, apple, grape and pear blend, with added ascorbic acid and calcium

10.0
Blueberries, raw

Sugars
Food Name

10.0
Pineapple juice, canned, unsweetened, with added ascorbic acid

10.0
Pineapple juice, canned, unsweetened, without added ascorbic acid

10.0
Apples, raw, golden delicious, with skin

10.1
Plums, canned, purple, water pack, solids and liquids

10.1
Apples, raw, without skin

10.2
Orange-grapefruit juice, canned, unsweetened

10.3
Cherries, sweet, canned, water pack, solids and liquids

10.3
Peaches, canned, juice pack, solids and liquids

10.3
Pineapple, raw, extra sweet variety

10.4
Apples, raw, with skin

10.6
Orange Pineapple Juice Blend

10.6
Tangerines, (mandarin oranges), raw

10.6
USDA Commodity peaches, canned, light syrup, drained

10.7
Blackberries, frozen, unsweetened

10.7
Apricots, canned, juice pack, with skin, solids and liquids

10.9
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids

10.9
Juice, apple and grape blend, with added ascorbic acid

10.9
Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid

11.0
Kiwifruit, gold, raw

11.0
Breadfruit, raw

11.0
Apples, raw, without skin, cooked, boiled

11.0
Grapefruit juice, white, canned, sweetened

11.2
Passion-fruit, (granadilla), purple, raw

11.2
USDA Commodity pears, canned, light syrup, drained

11.3
USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, drained

11.5
USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, solids and liquids

11.6
Apples, raw, without skin, cooked, microwave

11.8
Figs, canned, water pack, solids and liquids

11.8
Tangerine juice, canned, sweetened

12.1
Pears, canned, light syrup pack, solids and liquids

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