List of Foods With No Added Sugar

List of Foods With No Added SugarFood GroupSide Notes
ApplesFruitsNo added sugars in any fresh fruits
ApricotsFruitsNo added sugars in any fresh fruits
AvocadosFruitsNo added sugars in any fresh fruits
BananasFruitsNo added sugars in any fresh fruits
BlackberriesFruitsNo added sugars in any fresh fruits
BlueberriesFruitsNo added sugars in any fresh fruits
CherriesFruitsNo added sugars in any fresh fruits
GrapefruitFruitsNo added sugars in any fresh fruits
GrapesFruitsNo added sugars in any fresh fruits
Green ApplesFruitsNo added sugars in any fresh fruits
KiwiFruitsNo added sugars in any fresh fruits
LemonFruitsNo added sugars in any fresh fruits
LimeFruitsNo added sugars in any fresh fruits
MangoFruitsNo added sugars in any fresh fruits
MelonsFruitsNo added sugars in any fresh fruits
NectarinesFruitsNo added sugars in any fresh fruits
OrangesFruitsNo added sugars in any fresh fruits
PapayaFruitsNo added sugars in any fresh fruits
PeachesFruitsNo added sugars in any fresh fruits
PearsFruitsNo added sugars in any fresh fruits
PersimmonsFruitsNo added sugars in any fresh fruits
PineapplesFruitsNo added sugars in any fresh fruits
Pitted prunesFruitsNo added sugars in any fresh fruits
PlumsFruitsNo added sugars in any fresh fruits
PomegranatesFruitsNo added sugars in any fresh fruits
RaspberriesFruitsNo added sugars in any fresh fruits
StrawberriesFruitsNo added sugars in any fresh fruits
TangerinesFruitsNo added sugars in any fresh fruits
WatermelonFruitsNo added sugars in any fresh fruits
ArtichokesVegetablesVegetables are part of a sugar-free diet
ArugulaVegetablesVegetables are part of a sugar-free diet
AsparagusVegetablesVegetables are part of a sugar-free diet
BroccoliVegetablesVegetables are part of a sugar-free diet
Brussel sproutsVegetablesVegetables are part of a sugar-free diet
Butternut squashVegetablesVegetables are part of a sugar-free diet
CabbageVegetablesVegetables are part of a sugar-free diet
CarrotsVegetablesVegetables are part of a sugar-free diet
CauliflowerVegetablesVegetables are part of a sugar-free diet
CucumbersVegetablesVegetables are part of a sugar-free diet
FennelVegetablesVegetables are part of a sugar-free diet
GarlicVegetablesVegetables are part of a sugar-free diet
GingerVegetablesVegetables are part of a sugar-free diet
Green beansVegetablesVegetables are part of a sugar-free diet
KaleVegetablesVegetables are part of a sugar-free diet
MushroomsVegetablesVegetables are part of a sugar-free diet
OkraVegetablesVegetables are part of a sugar-free diet
OnionsVegetablesVegetables are part of a sugar-free diet
PeasVegetablesVegetables are part of a sugar-free diet
PeppersVegetablesVegetables are part of a sugar-free diet
PumpkinVegetablesVegetables are part of a sugar-free diet
RadishesVegetablesVegetables are part of a sugar-free diet
Romaine lettuceVegetablesVegetables are part of a sugar-free diet
Spaghetti squashVegetablesVegetables are part of a sugar-free diet
SpinachVegetablesVegetables are part of a sugar-free diet
Sweet PotatoesVegetablesVegetables are part of a sugar-free diet
TomatoesVegetablesVegetables are part of a sugar-free diet
YamsVegetablesVegetables are part of a sugar-free diet
ZucchiniVegetablesVegetables are part of a sugar-free diet
Adzuki beansBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
Black beansBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
Black-eyed peasBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
Cannellini beansBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
EdamameBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
Garbanzo beansBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
Great northern beansBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
Kidney beansBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
LentilsBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
Mung beansBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
Navy beansBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
PeasBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
PeanutsBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
Pinto beansBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
Red beansBeans, peas, and legumesHigh in carbohydrates, low in natural sugars, no added sugars
BeefAnimal & Plant ProteinsNo added sugar
BisonAnimal & Plant ProteinsNo added sugar
ChickenAnimal & Plant ProteinsNo added sugar
EggsAnimal & Plant ProteinsNo added sugar
Fish and shellfishAnimal & Plant ProteinsNo added sugar
Game meatsAnimal & Plant ProteinsNo added sugar
TofuAnimal & Plant ProteinsNo added sugar
TempehAnimal & Plant ProteinsNo added sugar
TurkeyAnimal & Plant ProteinsNo added sugar
Bacon (free sugar versions)Animal & Plant ProteinsNo added sugar
Almond milkDairy Products & Dairy-Free MilksDo have natural sugars, but are also high in protein
Coconut milk Dairy Products & Dairy-Free MilksDo have natural sugars, but are also high in protein
Hemp milkDairy Products & Dairy-Free MilksDo have natural sugars, but are also high in protein
KefirDairy Products & Dairy-Free MilksDo have natural sugars, but are also high in protein
MilkDairy Products & Dairy-Free MilksDo have natural sugars, but are also high in protein
Rice milkDairy Products & Dairy-Free MilksDo have natural sugars, but are also high in protein
Soy milkDairy Products & Dairy-Free MilksDo have natural sugars, but are also high in protein
YogurtDairy Products & Dairy-Free MilksDo have natural sugars, but are also high in protein
Coconut beverageDairy Products & Dairy-Free MilksDo have natural sugars, but are also high in protein
AmaranthGrainsDo not have added sugars, unless packaged items
BuckwheatGrainsDo not have added sugars, unless packaged items
CornGrainsDo not have added sugars, unless packaged items
MilletGrainsDo not have added sugars, unless packaged items
OatsGrainsDo not have added sugars, unless packaged items
QuinoaGrainsDo not have added sugars, unless packaged items
RiceGrainsDo not have added sugars, unless packaged items
SorghumGrainsDo not have added sugars, unless packaged items
TeffGrainsDo not have added sugars, unless packaged items
Wild riceGrainsDo not have added sugars, unless packaged items
BarleyGrainsDo not have added sugars, unless packaged items
RyeGrainsDo not have added sugars, unless packaged items
Wheat berriesGrainsDo not have added sugars, unless packaged items
SpeltGrainsDo not have added sugars, unless packaged items
AlmondsNuts and SeedsHave a nice balance of healthy fats and protein
Brazil NutsNuts and SeedsHave a nice balance of healthy fats and protein
CashewsNuts and SeedsHave a nice balance of healthy fats and protein
Chia seedsNuts and SeedsHave a nice balance of healthy fats and protein
Flax seedsNuts and SeedsHave a nice balance of healthy fats and protein
HazelnutsNuts and SeedsHave a nice balance of healthy fats and protein
Hemp seedsNuts and SeedsHave a nice balance of healthy fats and protein
Macadamia nutsNuts and SeedsHave a nice balance of healthy fats and protein
PecansNuts and SeedsHave a nice balance of healthy fats and protein
PistachiosNuts and SeedsHave a nice balance of healthy fats and protein
Pumpkin seedsNuts and SeedsHave a nice balance of healthy fats and protein
Sunflower seedsNuts and SeedsHave a nice balance of healthy fats and protein
WalnutsNuts and SeedsHave a nice balance of healthy fats and protein
Plain rice cakesSnacksSugar-free snacks
Nut butters (free sugar versions)SnacksSugar-free snacks
Plain coffee or teaSnacksSugar-free snacks
CheeseSnacksSugar-free snacks

Welcome to our comprehensive guide on foods with no added sugar. Whether you’re following a sugar-free diet or simply looking for healthy sugar-free foods, this list will help you make informed choices. By opting for no sugar added foods, low sugar foods, and sugarless snacks, you can enjoy a diet that is free from artificial sweeteners and naturally sweetened. Let’s explore the wide variety of options available.

Easy to Find No Added Sugar Foods

Finding foods with no added sugar can be a challenge, but there are some options that are easy to find in most grocery stores. These foods not only offer a delicious way to satisfy your cravings but also help maintain a sugar-free diet. Incorporating these items into your shopping list can make it easier to stick to your healthy eating habits.

Fruits and Vegetables:

Fresh produce is a great place to start when looking for no added sugar foods. Here are some popular options:

FruitsVegetables
BerriesSpinach
ApplesBroccoli
Citrus fruitsCauliflower
AvocadosBell peppers

These fruits and vegetables not only taste great but are also packed with essential nutrients and fiber, making them a healthy choice for any meal or snack.

Packaged Foods:

When it comes to convenience, there are several packaged foods that you can rely on to be sugar-free. Here are some popular options:

  • Hummus
  • Almonds
  • Black beans
  • Canned tuna
  • Plain Greek yogurt
  • Plain oatmeal

These foods are not only easy to find but also provide a good source of protein, healthy fats, and other essential nutrients.

Remember to always check the labels for any hidden sugars or artificial sweeteners when selecting packaged foods. Reading ingredients lists can help you make informed choices and ensure that you are truly consuming foods with no added sugars.

With these easy-to-find no added sugar foods, you can enjoy delicious and nutritious meals while maintaining a sugar-free lifestyle. Incorporate a variety of fruits, vegetables, and packaged foods into your diet to create a balanced and satisfying meal plan.

Double-Check for Added Sugar

While some foods may seem sugar-free, it’s important to double-check the labels for any added sugars. Even seemingly healthy options can hide added sugars, which can have a negative impact on your health and wellness. To help you make informed choices, here are some common foods that may require closer inspection:

Peanut Butter

Peanut butter is a delicious and protein-packed spread, but not all brands are created equal. Some peanut butter varieties contain added sugars to enhance the taste. When shopping for peanut butter, opt for natural or organic varieties that do not have any added sugars.

Spaghetti Sauce

Spaghetti sauce can be a sneaky source of added sugars. Many store-bought sauces contain added sweeteners to balance the acidity of tomatoes. To avoid unnecessary sugar, look for sauces that are labeled “no sugar added” or make your own sauce using fresh tomatoes and herbs.

Cereal

Cereal is a popular breakfast choice, but it’s important to be mindful of the sugar content. Many cereals marketed as “healthy” or “low-fat” are loaded with added sugars. Read the nutrition label and choose cereals that have no added sugars or are low in sugar content.

Frozen Pizza

Frozen pizza may seem like a convenient and quick meal option, but it can often contain hidden sugars. Take a close look at the ingredient list and choose pizzas that have no added sugars or opt for homemade pizza using whole wheat crust and vegetable toppings.

Popcorn

Popcorn can be a great snack, but be cautious of flavored and pre-packaged popcorn options. Many of these products are coated with sugary seasonings or caramel. To enjoy a sugar-free snack, go for plain air-popped popcorn or make your own with spices like cinnamon or garlic powder.

Greek Yogurt

Greek yogurt is a popular choice for its high protein content, but some flavored varieties can contain added sugars. Always check the label and choose plain or unsweetened Greek yogurt. You can add your own toppings like fresh fruit or a drizzle of honey for natural sweetness.

Frozen Berries

Frozen berries are a convenient way to enjoy fruits, but some brands may have added sugars. Look for packages that state “no sugar added” on the label. Alternatively, you can buy fresh berries and freeze them yourself for a sugar-free option.

Salad Dressing

Salad dressings can be a hidden source of added sugars, especially creamy dressings. Check the ingredient list for added sweeteners or make your own dressing using simple ingredients like olive oil, vinegar, and herbs.

Ravioli

Ravioli, whether fresh or canned, can contain added sugars in the filling or the sauce. Opt for whole wheat or spinach ravioli without added sugars, or make your own at home for a healthier alternative.

Whole Wheat Bread

Whole wheat bread is generally considered a healthy choice, but not all brands are sugar-free. Some breads contain added sugars to enhance the flavor and texture. Read the label and choose breads that do not have any added sugars.

Remember, when looking for foods with no added sugars, always read labels and ingredients lists carefully. Taking control of your sugar intake is crucial for maintaining a healthy and balanced diet.

FoodsNotes
Peanut ButterOpt for natural or organic varieties without added sugars.
Spaghetti SauceChoose sauces labeled “no sugar added” or make your own.
CerealRead the nutrition label and choose options with no added sugars or low sugar content.
Frozen PizzaCheck the ingredient list and choose options without added sugars.
PopcornAvoid flavored or pre-packaged popcorn and opt for plain air-popped popcorn.
Greek YogurtChoose plain or unsweetened Greek yogurt and add your own toppings.
Frozen BerriesLook for packages labeled “no sugar added” or freeze fresh berries yourself.
Salad DressingRead the ingredient list and choose dressings without added sweeteners.
RavioliOpt for whole wheat or spinach ravioli without added sugars or make your own.
Whole Wheat BreadChoose breads without any added sugars.

No Sugar Fruits and Vegetables

Fruits and vegetables are excellent choices for a sugar-free diet as they do not contain added sugars. Incorporating these nutrient-rich foods into your meals can provide essential vitamins, minerals, and fiber without the added sweetness.

When it comes to low-sugar fruits, options like berries, green apples, and citrus fruits are great choices. These fruits offer a natural sweetness without the excessive sugar content found in other fruits.

As for vegetables, non-starchy options are ideal for a sugar-free diet. Spinach, broccoli, and cauliflower are packed with nutrients and have minimal sugar content. Adding these veggies to your meals can help you maintain a balanced and healthy diet.

To see the sugar levels in various fruits and vegetables, refer to the table below:

FruitSugar Content (per 100g)
Berries4-10g
Green Apples10g
Citrus Fruits (e.g., oranges, grapefruits)6-9g
VegetableSugar Content (per 100g)
Spinach0.4g
Broccoli1.2g
Cauliflower1.9g

Protein Sources with No Added Sugar

Protein is an essential macronutrient that plays a crucial role in various bodily functions. For individuals following a sugar-free diet or looking for lean protein options without added sugars, there are plenty of choices to consider.

1. Ruminant Meats:

When it comes to protein-rich foods with no added sugars, ruminant meats are an excellent choice. Beef, lamb, bison, and goat are all nutrient-dense options that provide essential amino acids and vitamins. These meats are naturally low in carbs and contain no added sugars, making them perfect for those following a sugar-free diet.

2. Eggs, Cheese, and Yogurt:

Eggs are a versatile protein source that can be enjoyed in various ways, from scrambled to hard-boiled. They are free from added sugars and rich in high-quality protein. Cheese and yogurt are also great options without added sugars. Opt for natural varieties without sweeteners or flavorings to ensure a sugar-free choice.

3. Seafood:

Fatty fish and shellfish are not only delicious but also excellent sources of protein without added sugars. Options like salmon, tuna, mackerel, shrimp, and crab are rich in omega-3 fatty acids and provide a substantial amount of protein. Include these seafood options in your diet to boost your protein intake while avoiding added sugars.

To give you an idea of the protein content in some of these foods, here’s a comparison table:

Protein SourceProtein Content (per 100g)
Beef26g
Lamb25g
Bison29g
Goat27g
Eggs13g
Cheese (Cheddar)25g
Yogurt (Plain, Greek)10g
Salmon20g
Tuna30g
Shrimp24g
Crab20g

Remember to choose lean cuts of meat and opt for cooking methods that don’t add extra sugars, such as grilling or baking. Incorporating these protein sources into your sugar-free diet can help you meet your dietary needs while avoiding added sugars.

Healthy Fats and Oils

When following a sugar-free diet, incorporating healthy fats and oils is crucial. These essential nutrients provide numerous health benefits and can be found in a variety of natural options. Here are some sugar-free fats and oils that you can include in your diet:

  1. Olive oil: Known for its heart-healthy properties, olive oil is an excellent source of monounsaturated fats. It can be used for cooking, salad dressings, or simply drizzled over dishes.
  2. Avocado oil: Made from the fruit of avocado, this oil is rich in monounsaturated fats and vitamin E. It has a mild, buttery flavor and is perfect for high-heat cooking.
  3. Coconut oil: Extracted from the meat of coconuts, coconut oil is a versatile fat that adds a unique tropical flavor to dishes. It contains medium-chain triglycerides, which are easily metabolized by the body for quick energy.
  4. Butter and ghee: Animal fats like butter and ghee are natural options without added sugars. They add richness to dishes and are commonly used in baking, cooking, and spreading.

It’s important to note that while these fats and oils are free from added sugars, they should still be consumed in moderation. Including them as part of a balanced sugar-free diet can contribute to overall well-being and provide essential nutrients.

Comparison of Healthy Fats and Oils

Fat/OilSaturated Fat (g)Monounsaturated Fat (g)Polyunsaturated Fat (g)
Olive Oil (1 tbsp)1.8 g10.1 g1.4 g
Avocado Oil (1 tbsp)2.1 g9.9 g1.5 g
Coconut Oil (1 tbsp)11.2 g0.8 g0.2 g
Butter (1 tbsp)7.2 g3.1 g0.4 g

Note: The values listed above are approximate and may vary depending on the brand and specific product. Always refer to the nutritional information on the packaging for accurate details.

Remember to prioritize these sugar-free fats and oils in your diet and avoid highly processed vegetable oils that can contain inflammatory polyunsaturated fatty acids. By making these healthier choices, you can enjoy the benefits of fats and oils without compromising your sugar-free lifestyle.

No Sugar Beverages

Staying hydrated is crucial, especially when following a sugar-free lifestyle. It’s important to choose beverages that do not contain added sugars. Here are some options for sugar-free beverages:

  • Water: The best choice for hydration is plain water. It has zero calories and is free from added sugars.
  • Unsweetened Tea: If you enjoy a warm beverage, unsweetened tea is a great option. You can choose from a variety of flavors such as green tea, black tea, and herbal teas.
  • Unsweetened Coffee: If you need a caffeine boost, black coffee without any sweeteners is sugar-free. You can enjoy it hot or iced.

Avoid sugary drinks like soda and fruit juices, as they are high in added sugars. These drinks can lead to weight gain, tooth decay, and other health issues associated with excessive sugar consumption. Opt for these no sugar added drinks instead to stay hydrated and support your sugar-free lifestyle.

Benefits of No Sugar Beverages

Choosing no sugar beverages offers several benefits. Firstly, it helps reduce your overall sugar intake, which can positively impact your health. Consuming excessive amounts of added sugars can lead to weight gain, increased risk of chronic diseases like diabetes and heart disease, and poor dental health. By opting for sugar-free drinks, you can avoid these risks and maintain a healthier lifestyle.

Furthermore, no sugar beverages can also aid in weight management. Sugary drinks are often high in calories and can contribute to weight gain. In contrast, opting for water, unsweetened tea, or coffee can quench your thirst without adding unnecessary calories.

In addition to the health benefits, these beverages offer a refreshing and delicious way to stay hydrated throughout the day. Whether you prefer the simplicity of water or the flavors of unsweetened tea and coffee, you can enjoy a wide range of choices without compromising on taste.

Conclusion: Creating a Sugar-Free Diet

By incorporating the foods listed above, individuals can create a sugar-free diet. It’s important to focus on whole, unprocessed foods and read labels carefully to avoid hidden sugars. Following a sugar-free diet can improve overall health and reduce the risk of chronic inflammatory diseases associated with excess sugar consumption.

When starting a sugar-free diet, it’s essential to prioritize healthy sugar-free foods. Choose fruits and vegetables, like berries and spinach, which do not contain added sugars. Look for lean proteins such as beef, eggs, and seafood without any added sugars. Include sources of healthy fats like olive oil and avocado oil, while avoiding vegetable oils that may have inflammatory properties.

In addition to selecting the right foods with no added sugar, it’s crucial to be mindful of beverages. Opt for water, unsweetened tea, or coffee to stay hydrated without adding unnecessary sugar to your diet. Avoid sugary drinks, including sodas and fruit juices, as they are often high in added sugars.

By consciously making these dietary choices and eliminating foods with added sugars, you can successfully embark on a sugar-free diet. Prioritize whole, nutritious options, and be aware of hidden sugars in packaged foods. With dedication and awareness, you can enjoy the benefits of a sugar-free lifestyle and improve your overall well-being.