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Food rankings

Low-sugar foods

The 38 foods in our database that meet the EU definition of “low sugars,” lowest first, plus two more tables: fruits and sweets, also from least to most sugar.

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Data
USDA FoodData Central

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How this list is built

We use the threshold that EU Regulation 1924/2006 sets for a “low sugars” claim: 5 g per 100 g for solids and 2.5 g per 100 ml for liquids. These are the total sugars reported by the database, both natural and added.

Only the categories where sugar makes a difference are included: fruits, dairy, grains, drinks, and sweets. Meat, fish, eggs, vegetables, and beans generally have little sugar and would fill the list without adding anything. The main table ranks foods from least to most sugar per 100 g; when two tie, the more filling one comes first.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 38 low-sugar foods

38 foods with 5 g of sugars or less per 100 g (2.5 g per 100 ml for drinks), lowest first. For drinks, values are per 100 ml.

  1. Soft goat cheeseCarbs 0 g/100 g · Calories 264 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servings0g/100 g
  2. Almond milkCarbs 0.3 g/100 g · Calories 15 kcal/100 g · Typical serving 250 ml (8.5 fl oz) · Satiety 2/5Low energy densityHydrating0g/100 g
  3. Queso asaderoCarbs 4.1 g/100 g · Calories 356 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in proteinNutritious in small servingsHigh energy density0g/100 g
  4. Cooked white riceCarbs 28.2 g/100 g · Calories 130 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 2/5Easy to digest0.1g/100 g
  5. Cooked couscousCarbs 23.2 g/100 g · Calories 112 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 3/5Easy to digest0.1g/100 g
  6. ParmesanCarbs 3.2 g/100 g · Calories 392 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servingsHigh energy density0.1g/100 g
  7. Cooked brown riceCarbs 25.6 g/100 g · Calories 123 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 3/50.2g/100 g
  8. OatmealCarbs 12 g/100 g · Calories 71 kcal/100 g · Typical serving 200 g (7 oz) · Satiety 5/5Easy to digestLow energy density0.3g/100 g
  9. Part-skim ricottaCarbs 5.1 g/100 g · Calories 138 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings0.3g/100 g
  10. Unsweetened soy milkCarbs 1.7 g/100 g · Calories 33 kcal/100 g · Typical serving 250 ml (8.5 fl oz) · Satiety 4/5Low energy densityHydrating0.4g/100 g
  11. CheddarCarbs 3.4 g/100 g · Calories 403 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5Nutritious in small servingsHigh energy density0.5g/100 g
  12. Vegetable brothCarbs 0.9 g/100 g · Calories 5 kcal/100 g · Typical serving 250 ml (8.5 fl oz) · Satiety 3/5Easy to digestLow energy densityHydrating0.6g/100 g
  13. Cooked pastaCarbs 30.9 g/100 g · Calories 158 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 2/50.6g/100 g
  14. Cooked whole-wheat pastaCarbs 30.1 g/100 g · Calories 149 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber0.8g/100 g
  15. Cooked quinoaCarbs 21.3 g/100 g · Calories 120 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/50.9g/100 g
  16. Air-popped popcornCarbs 77.8 g/100 g · Calories 387 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberHigh energy density0.9g/100 g
  17. ArepaCarbs 37.1 g/100 g · Calories 219 kcal/100 g · Typical serving 90 g (3 oz) · Satiety 1/50.9g/100 g
  18. Corn tortillaCarbs 46.6 g/100 g · Calories 222 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 2/5High in fiber0.9g/100 g
  19. Brown rice cakesCarbs 81.5 g/100 g · Calories 387 kcal/100 g · Typical serving 18 g (0.6 oz) · Satiety 1/5High in fiberHigh energy density0.9g/100 g
  20. Rolled oatsCarbs 67.7 g/100 g · Calories 379 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density1g/100 g
  21. Part-skim mozzarellaCarbs 2.8 g/100 g · Calories 254 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings1.1g/100 g
  22. Corn taco shell (tostada)Carbs 63.5 g/100 g · Calories 476 kcal/100 g · Typical serving 28 g (1 oz) · Satiety 1/5High in fiberHigh energy density1.5g/100 g
  23. HominyCarbs 14.3 g/100 g · Calories 72 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy density1.5g/100 g
  24. AmaranthCarbs 65.2 g/100 g · Calories 371 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density1.7g/100 g
  25. Oat milkCarbs 5.4 g/100 g · Calories 45 kcal/100 g · Typical serving 250 ml (8.5 fl oz) · Satiety 2/5Low energy densityHydrating2g/100 g
  26. Nonfat Greek yogurtCarbs 3.6 g/100 g · Calories 59 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy densityHydrating3.2g/100 g
  27. SkyrCarbs 4 g/100 g · Calories 60 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy density3.3g/100 g
  28. Flour tortillaCarbs 49.4 g/100 g · Calories 306 kcal/100 g · Typical serving 45 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density3.7g/100 g
  29. Rye breadCarbs 48.3 g/100 g · Calories 259 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 2/5High in fiber3.9g/100 g
  30. Cottage cheeseCarbs 4.8 g/100 g · Calories 81 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy density4g/100 g
  31. Plain Greek yogurtCarbs 4 g/100 g · Calories 97 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5Easy to digestNutritious in small servingsLow energy density4g/100 g
  32. Whole-wheat breadCarbs 42.7 g/100 g · Calories 252 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 3/5High in fiber4.3g/100 g
  33. RaspberriesCarbs 11.9 g/100 g · Calories 52 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydrating4.4g/100 g
  34. Cooked sweet cornCarbs 21 g/100 g · Calories 96 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 4/5Low energy density4.5g/100 g
  35. Low-fat kefirCarbs 4.8 g/100 g · Calories 43 kcal/100 g · Typical serving 200 g (7 oz) · Satiety 4/5Easy to digestLow energy densityHydrating4.6g/100 g
  36. Plain yogurtCarbs 4.7 g/100 g · Calories 61 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating4.7g/100 g
  37. BlackberriesCarbs 9.6 g/100 g · Calories 43 kcal/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating4.9g/100 g
  38. StrawberriesCarbs 7.7 g/100 g · Calories 32 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating4.9g/100 g

Fruits from least to most sugar

30 fruits ranked by sugars per 100 g, lowest first.

  1. RaspberriesSugars 2.7 g per serving · Fiber 6.5 g/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydrating4.4g/100 g
  2. BlackberriesSugars 3.4 g per serving · Fiber 5.3 g/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating4.9g/100 g
  3. StrawberriesSugars 7.3 g per serving · Fiber 2 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating4.9g/100 g
  4. WatermelonSugars 12.4 g per serving · Fiber 0.4 g/100 g · Typical serving 200 g (7 oz) · Satiety 4/5Low energy densityHydrating6.2g/100 g
  5. GrapefruitSugars 8.4 g per serving · Fiber 1.1 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating7g/100 g
  6. PapayaSugars 11.7 g per serving · Fiber 1.7 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating7.8g/100 g
  7. Honeydew melonSugars 16.2 g per serving · Fiber 0.8 g/100 g · Typical serving 200 g (7 oz) · Satiety 5/5Easy to digestLow energy densityHydrating8.1g/100 g
  8. PeachSugars 12.6 g per serving · Fiber 1.5 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating8.4g/100 g
  9. GuavaSugars 8.9 g per serving · Fiber 5.4 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density8.9g/100 g
  10. KiwiSugars 9 g per serving · Fiber 3 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density9g/100 g
  11. ApricotsSugars 6.5 g per serving · Fiber 2 g/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5Low energy densityHydrating9.2g/100 g
  12. OrangeSugars 16.8 g per serving · Fiber 2.4 g/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating9.4g/100 g
  13. PearSugars 16.6 g per serving · Fiber 3.1 g/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density9.8g/100 g
  14. PineappleSugars 14.8 g per serving · Fiber 1.4 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating9.9g/100 g
  15. PlumSugars 6.5 g per serving · Fiber 1.4 g/100 g · Typical serving 66 g (2.5 oz) · Satiety 5/5Low energy densityHydrating9.9g/100 g
  16. BlueberriesSugars 7.5 g per serving · Fiber 2.4 g/100 g · Typical serving 75 g (2.5 oz) · Satiety 5/5Low energy density10g/100 g
  17. AppleSugars 18.7 g per serving · Fiber 2.4 g/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating10.4g/100 g
  18. TangerineSugars 9.5 g per serving · Fiber 1.8 g/100 g · Typical serving 90 g (3 oz) · Satiety 5/5Low energy densityHydrating10.6g/100 g
  19. Passion fruitSugars 4.5 g per serving · Fiber 10.4 g/100 g · Typical serving 40 g (1.5 oz) · Satiety 5/5High in fiberLow energy density11.2g/100 g
  20. BananaSugars 14.6 g per serving · Fiber 2.6 g/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestLow energy density12.2g/100 g
  21. Japanese persimmon (kaki)Sugars 21.3 g per serving · Fiber 3.6 g/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density12.5g/100 g
  22. CherriesSugars 15.4 g per serving · Fiber 2.1 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy density12.8g/100 g
  23. CherimoyaSugars 19.4 g per serving · Fiber 3 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density12.9g/100 g
  24. SoursopSugars 16.9 g per serving · Fiber 3.3 g/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density13.5g/100 g
  25. PomegranateSugars 12.3 g per serving · Fiber 4 g/100 g · Typical serving 90 g (3 oz) · Satiety 5/5High in fiberLow energy density13.7g/100 g
  26. MangoSugars 20.6 g per serving · Fiber 1.6 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy density13.7g/100 g
  27. GrapesSugars 18.6 g per serving · Fiber 0.9 g/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Low energy density15.5g/100 g
  28. Fresh figsSugars 16.3 g per serving · Fiber 2.9 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy density16.3g/100 g
  29. Mamey sapoteSugars 30.2 g per serving · Fiber 5.4 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber20.1g/100 g
  30. DatesSugars 13.3 g per serving · Fiber 8 g/100 g · Typical serving 21 g (0.7 oz) · Satiety 2/5High in fiber63.4g/100 g

Sweets and pastries from least to most sugar

10 sweets, pastries, and breakfast cereals ranked by sugars per 100 g, lowest first.

  1. Corn flakesSugars 2.4 g per serving · Calories 115 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5High energy density7.8g/100 g
  2. CroissantSugars 6.8 g per serving · Calories 244 kcal per serving · Typical serving 60 g (2 oz) · Satiety 1/5High energy densityMay worsen nausea11.3g/100 g
  3. Pan dulceSugars 8.1 g per serving · Calories 239 kcal per serving · Typical serving 65 g (2.5 oz) · Satiety 1/5High energy density12.5g/100 g
  4. Arroz con leche (rice pudding)Sugars 23 g per serving · Calories 219 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 2/5Easy to digest15.3g/100 g
  5. Butter cookiesSugars 6.1 g per serving · Calories 140 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5High energy density20.2g/100 g
  6. Vanilla ice creamSugars 21.2 g per serving · Calories 207 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 1/5May worsen nausea21.2g/100 g
  7. Flan (caramel custard)Sugars 22.8 g per serving · Calories 145 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 2/5Easy to digest22.8g/100 g
  8. Dark chocolateSugars 4.8 g per serving · Calories 120 kcal per serving · Typical serving 20 g (0.7 oz) · Satiety 1/5High in fiberHigh energy density24g/100 g
  9. Dulce de lecheSugars 9.9 g per serving · Calories 63 kcal per serving · Typical serving 20 g (0.7 oz) · Satiety 1/5High energy density49.7g/100 g
  10. Milk chocolateSugars 12.9 g per serving · Calories 134 kcal per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberHigh energy density51.5g/100 g

How to use this list

The sugars in whole fruit and in milk or plain yogurt come with fiber, water, or protein. The ones worth watching most are added sugars and those in juice, soda, and sweets.

On a GLP-1 medication, some people find that very fatty sweets or sugary drinks do not agree with them. The sweets table is for comparing them with each other: having less sugar than another sweet does not make one low in sugar.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Foods to Avoid on Ozempic, Wegovy or Zepbound: What the Label Says.

Related tool

To filter by category or tag and sort by protein, fiber, or calories, use the filling foods finder.

Other food rankings

Calories and macros

Protein

Fiber

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. Official Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods, annex (nutrition claims).accessed .