Original ranking by NutriVerdict

Best foods for low sugar

Ranked by our Nutrient Density Score. Bars show sugars per 100 g.

Original ranking by NutriVerdict

Reviewed by Irene Taranina, Editor · July 2026

Cutting sugar is one of the most reliable levers in a diet, but "low sugar" alone is a weak filter. Plenty of foods carry almost no sugar and almost no nutrition to match. This ranking answers a sharper question: among the 638 foods that qualify as low in sugar, which ones actually earn their place on the plate? We measure that with our Nutrient Density Score, a 1 to 100 scale that weighs vitamins, minerals, protein, and fiber against calories, so the winners deliver the most nutrition per calorie rather than simply the least sugar.

The pattern at the top is striking. Leafy greens sweep the leaderboard, each scoring a perfect 100 while holding under 1 gram of sugar per 100 grams. Spinach, raw and Watercress, raw sit at 0.4 and 0.2 grams respectively, while herbs like Basil, fresh and Parsley, fresh add concentrated vitamin K and folate for near-zero sugar. Beet greens, raw round out a category that is dense in exactly the nutrients refined foods lack.

A caveat worth keeping

Naturally low sugar does not mean unlimited, and these ranked foods are references, not a meal plan. Whole fruits, higher in sugar, still bring fiber and micronutrients that matter. This is a nutrition reference, not medical or dietary advice, and individual needs vary. Use the score to trade up, not to eliminate.

High proteinHigh fiberLow calorieLow sodiumLow sugarPotassium richIron richCalcium richVitamin C richVitamin A rich

Top 50 of 641 foods that qualify · ranked by Nutrient Density Score

  1. 1Spinach, raw0.4 g / 100 g
  2. 2Parsley, fresh0.9 g / 100 g
  3. 3Watercress, raw0.2 g / 100 g
  4. 4Beet greens, raw0.5 g / 100 g
  5. 5Chicory greens, raw0.7 g / 100 g
  6. 6Basil, fresh0.3 g / 100 g
  7. 7Kale, raw1 g / 100 g
  8. 8Nopales, raw1.2 g / 100 g
  9. 9Collards, raw0.5 g / 100 g
  10. 10Taro leaves, raw3 g / 100 g
  11. 11Turnip greens, raw0.8 g / 100 g
  12. 12Broccoli raab, raw0.4 g / 100 g
  13. 13Mustard greens, raw1.3 g / 100 g
  14. 14Spices, basil, dried1.7 g / 100 g
  15. 15Endive, raw0.3 g / 100 g
  16. 16Chives, raw1.9 g / 100 g
  17. 17Arugula, raw2.1 g / 100 g
  18. 18Pimento, canned2.7 g / 100 g
  19. 19Spices, thyme, dried1.7 g / 100 g
  20. 20Spices, oregano, dried4.1 g / 100 g
  21. 21Spices, marjoram, dried4.1 g / 100 g
  22. 22Okra, raw1.5 g / 100 g
  23. 23Pumpkin, raw2.8 g / 100 g
  24. 24Asparagus, raw1.9 g / 100 g
  25. 25Kohlrabi, raw2.6 g / 100 g
  26. 26Broccoli, raw1.7 g / 100 g
  27. 27Radicchio, raw0.6 g / 100 g
  28. 28Turkey, all classes, liver, raw0 g / 100 g
  29. 29Chicken, liver, all classes, raw0 g / 100 g
  30. 30Lemon peel, raw4.2 g / 100 g
  31. 31Wheat bran, crude0.4 g / 100 g
  32. 32Spices, curry powder2.8 g / 100 g
  33. 33Spices, sage, ground1.7 g / 100 g
  34. 34Cabbage, raw3.2 g / 100 g
  35. 35Radishes, raw1.9 g / 100 g
  36. 36Cauliflower, raw1.9 g / 100 g
  37. 37Mollusks, snail, raw0 g / 100 g
  38. 38Spices, cumin seed2.3 g / 100 g
  39. 39Spices, turmeric, ground3.2 g / 100 g
  40. 40Carrots, raw4.7 g / 100 g
  41. 41Turkey, whole, giblets, raw0 g / 100 g
  42. 42Limes, raw1.7 g / 100 g
  43. 43Rhubarb, raw1.1 g / 100 g
  44. 44Beef, variety meats and by-products, liver, raw0 g / 100 g
  45. 45Beef, variety meats and by-products, liver, cooked, braised0 g / 100 g
  46. 46Beef, variety meats and by-products, liver, cooked, pan-fried0 g / 100 g
  47. 47Spices, celery seed0.7 g / 100 g
  48. 48Veal, variety meats and by-products, liver, raw0 g / 100 g
  49. 49Celery, raw1.3 g / 100 g
  50. 50Rice bran, crude0.9 g / 100 g

These are the 50 highest-scoring foods that qualify as low sugar. To explore the full set of 641, browse by category or build a plate in the food calculator.