Foods low in sugars
100 whole foods with the least sugars per serving, from USDA FoodData Central. Foods with none at all are listed first and sorted by overall nutrient density, so the most nutritious sugars-free foods lead.
Total sugars include both the sugars naturally present in fruit, milk and vegetables and any added sugars. USDA SR Legacy does not separate added sugars, so this list ranks by total sugars; whole foods with the least are listed first.
Top 10 foods lowest in sugars
- Beef, variety meats and by-products (liver, cooked, pan-fried)3 oz (85 g) · 149 kcal0 g
- Turkey, all classes (liver, cooked, simmered)3 oz (85 g) · 161 kcal0 g
- Mollusks, oyster (eastern, canned)3 oz (85 g) · 58 kcal0 g
- Mollusks, clam (mixed species, canned, drained solids)3 oz (85 g) · 121 kcal0 g
- Crustaceans, crab (blue, cooked, moist heat)3 oz (85 g) · 71 kcal0 g
- Fish, tuna (yellowfin, fresh, cooked, dry heat)3 oz (85 g) · 110 kcal0 g
- Fish, cod (Atlantic, canned, solids and liquid)3 oz (85 g) · 89 kcal0 g
- Game meat, deer (top round, separable lean only, 1" steak, cooked, broiled)3 oz (85 g) · 129 kcal0 g
- Fish, pollock (Alaska, cooked, dry heat (may contain additives to retain moisture))3 oz (85 g) · 94 kcal0 g
- Game meat, elk (round, separable lean only, cooked, broiled)3 oz (85 g) · 133 kcal0 g
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). The FDA has not set a Daily Value for sugars.
| # | Food | Group | Serving | Sugars (g) | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Beef, variety meats and by-products (liver, cooked, pan-fried) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 149 |
| 2 | Turkey, all classes (liver, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 161 |
| 3 | Mollusks, oyster (eastern, canned) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 58 |
| 4 | Mollusks, clam (mixed species, canned, drained solids) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 121 |
| 5 | Crustaceans, crab (blue, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 71 |
| 6 | Fish, tuna (yellowfin, fresh, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 110 |
| 7 | Fish, cod (Atlantic, canned, solids and liquid) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 89 |
| 8 | Game meat, deer (top round, separable lean only, 1" steak, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 129 |
| 9 | Fish, pollock (Alaska, cooked, dry heat (may contain additives to retain moisture)) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 94 |
| 10 | Game meat, elk (round, separable lean only, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 133 |
| 11 | Fish, halibut (Atlantic and Pacific, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 94 |
| 12 | Game meat, rabbit (wild, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 147 |
| 13 | Game meat, bison (separable lean only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 122 |
| 14 | Fish, whiting (mixed species, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 99 |
| 15 | Fish, tilapia (cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 109 |
| 16 | Game meat, goat (cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 122 |
| 17 | Beef, round (top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 128 |
| 18 | Crustaceans, lobster (northern, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 76 |
| 19 | Turkey, retail parts (breast, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 116 |
| 20 | Chicken, broiler or fryers (breast, skinless, boneless, meat only, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 128 |
| 21 | Beef, loin (top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 140 |
| 22 | Beef, New Zealand (imported, manufacturing beef, cooked, boiled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 107 |
| 23 | Lamb, New Zealand (imported, tenderloin, separable lean only, cooked, fast fried) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 132 |
| 24 | Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 133 |
| 25 | Turkey, whole (wing, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 125 |
| 26 | Beef, ribeye petite roast (boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 139 |
| 27 | Veal, foreshank (osso buco, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 133 |
| 28 | Pork, fresh (loin, tenderloin, separable lean only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 122 |
| 29 | Crustaceans, shrimp (mixed species, canned) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 85 |
| 30 | Beef, chuck (mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 154 |
| 31 | Turkey, back (from whole bird, meat only, with added solution, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 108 |
| 32 | Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 132 |
| 33 | Chicken, cornish game hens (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 114 |
| 34 | Lamb, Australian (imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 156 |
| 35 | Salmon, sockeye (canned, drained solids, without skin and bones) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 134 |
| 36 | Turkey, whole (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 135 |
| 37 | Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 138 |
| 38 | Chicken, broilers or fryers (rotisserie, original seasoning, breast, meat only, cooked) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 116 |
| 39 | Turkey, fryer-roasters (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 146 |
| 40 | Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 134 |
| 41 | Dove, cooked | Meat and poultry | 3 oz (85 g) | 0 | 0 | 181 |
| 42 | Bison, ground (grass-fed, cooked) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 152 |
| 43 | Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 190 |
| 44 | Lamb, leg (whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 162 |
| 45 | Quail, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 193 |
| 46 | Chicken, broilers or fryers (wing, meat only, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 154 |
| 47 | Chicken, broilers or fryers (leg, meat only, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 157 |
| 48 | Chicken, broilers or fryers (dark meat, thigh, meat only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 150 |
| 49 | Lamb, loin (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 184 |
| 50 | Pheasant, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 203 |
| 51 | Veal, ground (cooked, broiled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 146 |
| 52 | Duck, domesticated (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 171 |
| 53 | Lamb, shoulder (whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 178 |
| 54 | Mollusks, scallop ((bay and sea), cooked, steamed) | Fish and seafood | 3 oz (85 g) | 0 | 0 | 94 |
| 55 | Goose, domesticated (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 259 |
| 56 | Cheese, swiss | Dairy and eggs | 1 oz (28 g) | 0 | 0 | 111 |
| 57 | Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 217 |
| 58 | Cheese, mozzarella (whole milk) | Dairy and eggs | 1 oz (28 g) | 0 | 0 | 85 |
| 59 | Cheese, Mexican blend | Dairy and eggs | 1 oz (28 g) | 0 | 0 | 109 |
| 60 | Chicken patty, frozen (cooked) | Meat and poultry | 3 oz (85 g) | 0 | 0 | 244 |
| 61 | Cheese, mexican (queso asadero) | Dairy and eggs | 1 oz (28 g) | 0 | 0 | 101 |
| 62 | Cheese, edam | Dairy and eggs | 1 oz (28 g) | 0 | 0 | 101 |
| 63 | Cheese, goat (soft type) | Dairy and eggs | 1 oz (28 g) | 0 | 0 | 75 |
| 64 | Butter, Clarified butter (ghee) | Dairy and eggs | 1 tbsp (14 g) | 0 | 0 | 122 |
| 65 | Butter, without salt | Dairy and eggs | 1 tbsp (14 g) | 0 | 0.1 | 102 |
| 66 | Rice noodles, cooked | Grains | 1 cup (176 g) | 0.1 | 0 | 190 |
| 67 | Alfalfa seeds, sprouted (raw) | Vegetables | 1 cup (33 g) | 0.1 | 0.2 | 8 |
| 68 | HORMEL ALWAYS TENDER, Boneless Pork Loin (Fresh Pork) | Meat and poultry | 3 oz (85 g) | 0.1 | 0.1 | 123 |
| 69 | Hummus, home prepared | Legumes | 2 tbsp (30 g) | 0.1 | 0.3 | 53 |
| 70 | Seeds, sesame seeds (whole, dried) | Nuts and seeds | 1 oz (28 g) | 0.1 | 0.3 | 162 |
| 71 | Egg, yolk (raw, fresh) | Dairy and eggs | 1 large (17 g) | 0.1 | 0.6 | 55 |
| 72 | HORMEL ALWAYS TENDER, Pork Tenderloin (Peppercorn-Flavored) | Meat and poultry | 3 oz (85 g) | 0.1 | 0.1 | 94 |
| 73 | Spinach, raw | Vegetables | 1 cup (30 g) | 0.1 | 0.4 | 7 |
| 74 | Seeds, sesame seed kernels (toasted, without salt added (decorticated)) | Nuts and seeds | 1 oz (28 g) | 0.1 | 0.5 | 161 |
| 75 | Seeds, sesame butter (tahini, from roasted and toasted kernels (most common type)) | Nuts and seeds | 2 tbsp (30 g) | 0.1 | 0.5 | 178 |
| 76 | Broccoli raab, raw | Vegetables | 1 cup chopped (40 g) | 0.2 | 0.4 | 9 |
| 77 | Couscous, cooked | Grains | 1 cup, cooked (157 g) | 0.2 | 0.1 | 176 |
| 78 | Collards, raw | Vegetables | 1 cup, chopped (36 g) | 0.2 | 0.5 | 12 |
| 79 | Bulgur, cooked | Grains | 1 cup (182 g) | 0.2 | 0.1 | 151 |
| 80 | Egg, whole (raw, fresh) | Dairy and eggs | 1 large (50 g) | 0.2 | 0.4 | 72 |
| 81 | Hummus, commercial | Legumes | 2 tbsp (30 g) | 0.2 | 0.6 | 71 |
| 82 | HORMEL ALWAYS TENDER, Pork Loin Filets (Lemon Garlic-Flavored) | Meat and poultry | 3 oz (85 g) | 0.2 | 0.2 | 100 |
| 83 | Kale, raw | Vegetables | 1 cup (21 g) | 0.2 | 1 | 7 |
| 84 | Millet, cooked | Grains | 1 cup (174 g) | 0.2 | 0.1 | 207 |
| 85 | Rice, brown (parboiled, cooked, UNCLE BENS) | Grains | 1 cup (155 g) | 0.2 | 0.1 | 228 |
| 86 | Egg, white (raw, fresh) | Dairy and eggs | 1 large (33 g) | 0.2 | 0.7 | 17 |
| 87 | HORMEL ALWAYS TENDER, Center Cut Chops (Fresh Pork) | Meat and poultry | 3 oz (85 g) | 0.2 | 0.3 | 142 |
| 88 | Radicchio, raw | Vegetables | 1 cup, shredded (40 g) | 0.2 | 0.6 | 9 |
| 89 | Nuts, walnuts (black, dried) | Nuts and seeds | 1 oz (28 g) | 0.3 | 1.1 | 175 |
| 90 | Potato puffs, frozen (unprepared) | Vegetables | 1 cup (120 g) | 0.3 | 0.3 | 214 |
| 91 | Seeds, pumpkin and squash seed kernels (roasted, without salt) | Nuts and seeds | 1 oz (28 g) | 0.4 | 1.3 | 163 |
| 92 | Dandelion greens, raw | Vegetables | 1 cup, chopped (55 g) | 0.4 | 0.7 | 25 |
| 93 | Avocados, raw (California) | Fruits | 1 fruit, without skin and seed (136 g) | 0.4 | 0.3 | 227 |
| 94 | Cream, sour (cultured) | Dairy and eggs | 1 tbsp (12 g) | 0.4 | 3.4 | 24 |
| 95 | Seeds, hemp seed (hulled) | Nuts and seeds | 1 oz (28 g) | 0.4 | 1.5 | 157 |
| 96 | Seeds, flaxseed | Nuts and seeds | 1 oz (28 g) | 0.4 | 1.6 | 151 |
| 97 | Barley, pearled (cooked) | Grains | 1 cup (157 g) | 0.4 | 0.3 | 193 |
| 98 | Turnip greens, raw | Vegetables | 1 cup, chopped (55 g) | 0.4 | 0.8 | 18 |
| 99 | Mushrooms, shiitake (raw) | Vegetables | 1 piece whole (19 g) | 0.5 | 2.4 | 6 |
| 100 | Soybeans, mature seeds (sprouted, cooked, steamed) | Vegetables | 1 cup (94 g) | 0.5 | 0.5 | 76 |
Sugars in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for sugars is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which foods have no sugars?
Beef, variety meats and by-products (liver, cooked, pan-fried), Turkey, all classes (liver, cooked, simmered), Mollusks, oyster (eastern, canned), Mollusks, clam (mixed species, canned, drained solids), Crustaceans, crab (blue, cooked, moist heat) and many other whole foods contain no measurable sugars. The list sorts sugars-free foods by overall nutrient density.
Related rankings
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.