The Top 15 Vegetables Lowest in Sugar

Written by Daisy Whitbread, MScN

Vegetables are high in fiber, vitamins, and nutrients. Even with conflicting nutritional advice, all nutritionists can agree that you should eat more vegetables.

While typically low in sugar, some vegetables have more sugar than others. The list below is for vegetables with the least sugar. Low sugar vegetables include mushrooms, sprouts, dark leafy greens, cabbage, artichokes, celery, cucumbers, and broccoli.

The sugars in this article are listed in both grams and teaspoons (tsp). One teaspoon of sugar weighs 4 grams.

For more vegetables low in sugar see the extended list of less common vegetables low in sugar.


#1: Mushrooms (Enoki) (Raw)
Up to 0.2% Sugar
Sugar in 100g 1 cup sliced (65g)1 large (5g)
0.2g (0.1 tsp) 0.1g (0 tsp)0g (0 tsp)
Other Mushrooms Low in Sugar (% Sugar): Morel (0.6%), Oyster (1.1%), Chantarelle (1.6%), Crimini (1.7%), White Button (2%), Shiitake (2.4%), and Portabella (2.5%). Click to see complete nutrition facts.


#2: Broccoli Raab (Rapini) (Raw)
Up to 0.4% Sugar
Sugar in 100g 1 cup chopped (40g)1 stalk (19g)
0.4g (0.1 tsp) 0.2g (0 tsp)0.1g (0 tsp)
Click to see complete nutrition facts.


#3: Spinach (Raw)
Up to 0.4% Sugar
Sugar in 100g 1 cup (30g)1 bunch (340g)
0.4g (0.1 tsp) 0.1g (0 tsp)1.4g (0.4 tsp)
Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)

Collard Greens

#4: Collards (Raw)
Up to 0.5% Sugar
Sugar in 100g 1 cup, chopped (36g)
0.5g (0.1 tsp) 0.2g (0 tsp)
Click to see complete nutrition facts.


Lettuce

#5: Lettuce (Red Leaf) (Raw)
Up to 0.5% Sugar
Sugar in 100g 1 cup shredded (28g)1 leaf outer (17g)
0.5g (0.1 tsp) 0.1g (0 tsp)0.1g (0 tsp)
Other Lettuce Low in Sugar (% Sugar): Green Leaf (0.8%), Butterhead (0.94%), Cos or Romaine (1.2%), and Iceberg (2%). Click to see complete nutrition facts.


#6: Soybeans Sprouts
Up to 0.5% Sugar
Sugar in 100g 1 cup (94g)
0.5g (0.1 tsp) 0.5g (0.1 tsp)
Click to see complete nutrition facts.


#7: Turnip Greens (Cooked)
Up to 0.5% Sugar
Sugar in 100g 1 cup, chopped (144g)
0.5g (0.1 tsp) 0.8g (0.2 tsp)
Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)

#8: Boy Choy (Pak Choi) (Cooked)
Up to 0.8% Sugar
Sugar in 100g 1 cup, shredded (170g)
0.8g (0.2 tsp) 1.4g (0.4 tsp)
Click to see complete nutrition facts.


#9: Artichokes (Globe or French) (Cooked)
Up to 0.8% Sugar
Sugar in 100g 1 cup (168g)1 package (9 oz), yields (240g)
0.8g (0.2 tsp) 1.4g (0.4 tsp)2g (0.5 tsp)
Click to see complete nutrition facts.


#10: Swiss Chard (Raw)
Up to 1.1% Sugar
Sugar in 100g 1 cup (36g)1 leaf (48g)
1.1g (0.3 tsp) 0.4g (0.1 tsp)0.5g (0.1 tsp)
Click to see complete nutrition facts.


#11: Kale (Cooked)
Up to 1.3% Sugar
Sugar in 100g 1 cup, chopped (130g)
1.3g (0.3 tsp) 1.6g (0.4 tsp)
Click to see complete nutrition facts.


#12: Asparagus (Cooked)
Up to 1.3% Sugar
Sugar in 100g 1/2 cup (90g)4 spears (1/2" base) (60g)
1.3g (0.3 tsp) 1.2g (0.3 tsp)0.8g (0.2 tsp)
Click to see complete nutrition facts.


#13: Celery (Raw)
Up to 1.3% Sugar
Sugar in 100g 1 cup chopped (101g)1 stalk, medium (7-1/2" - 8" long) (40g)
1.3g (0.3 tsp) 1.4g (0.3 tsp)0.5g (0.1 tsp)
Click to see complete nutrition facts.


#14: Cucumber (Raw)
Up to 1.4% Sugar
Sugar in 100g 1 cup, sliced (119g)1 stick (4" long) (9g)
1.4g (0.3 tsp) 1.6g (0.4 tsp)0.1g (0 tsp)
Note: Pickled cucumbers can contain a lot of sugar. Read product labels. Click to see complete nutrition facts.


#15: Broccoli (Cooked)
Up to 1.4% Sugar
Sugar in 100g 1/2 cup, chopped (78g)1 stalk, medium (7-1/2" - 8" long) (180g)
1.4g (0.3 tsp) 1.1g (0.3 tsp)2.5g (0.6 tsp)
Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)

Click each heading below for more information from HealthAliciousNess.com

Alfalfa Sprouts (Raw)0.2g (0.1tsp) per 100 gram serving0.1g (0tsp) per 1 cup (33 grams) Click to see complete nutrition facts for Raw Alfalfa Sprouts
Watercress (Raw)0.2g (0.1tsp) per 100 gram serving0.1g (0tsp) per 1 cup, chopped (34 grams)0.1g (0tsp) per 10 sprigs (25 grams) Click to see complete nutrition facts for Watercress Raw
Endive (Raw)0.3g (0.1tsp) per 100 gram serving0.1g (0tsp) per 1/2 cup, chopped (25 grams)1.3g (0.3tsp) per 1 head (513 grams) Click to see complete nutrition facts for Endive raw
Spirulina Seaweed (Raw)0.3g (0.1tsp) per 100 gram serving Click to see complete nutrition facts for Seaweed spirulina raw
Laver Seaweed (Raw)0.5g (0.1tsp) per 100 gram serving0.1g (0tsp) per 10 sheets (26 grams) Click to see complete nutrition facts for Seaweed Laver (Raw)
Beet Greens (Raw)0.5g (0.1tsp) per 100 gram serving0.2g (0tsp) per 1 cup (38 grams)0.2g (0tsp) per 1 leaf (32 grams) Click to see complete nutrition facts for Raw Beet Greens
Dandelion Greens (Cooked)0.5g (0.1tsp) per 100 gram serving0.5g (0.1tsp) per 1 cup, chopped (105 grams) Click to see complete nutrition facts for Dandelion Greens (Cooked)
Kelp Seaweed (Raw)0.6g (0.2tsp) per 100 gram serving0.1g (0tsp) per 2 tbsp (1/8 cup) (10 grams) Click to see complete nutrition facts for Seaweed kelp raw
Radicchio (Raw)0.6g (0.2tsp) per 100 gram serving0.2g (0.1tsp) per 1 cup, shredded (40 grams) Click to see complete nutrition facts for Raw Radicchio
Wakame Seaweed (Raw)0.7g (0.2tsp) per 100 gram serving0.1g (0tsp) per 2 tbsp (1/8 cup) (10 grams) Click to see complete nutrition facts for Wakame Seaweed (Raw)
Pumpkin Leaves (Cooked)0.7g (0.2tsp) per 100 gram serving0.5g (0.1tsp) per 1 cup (71 grams) Click to see complete nutrition facts for Cooked Pumpkin Leaves
Chicory Greens (Raw)0.7g (0.2tsp) per 100 gram serving0.2g (0.1tsp) per 1 cup, chopped (29 grams) Click to see complete nutrition facts for Chicory Greens (Raw)
Chinese Broccoli (Goi Lam) (Cooked)0.8g (0.2tsp) per 100 gram serving0.7g (0.2tsp) per 1 cup (88 grams) Click to see complete nutrition facts for Chinese Broccoli (Cooked)
Jute Potherb (Mulukhiyah)1g (0.3tsp) per 100 gram serving0.9g (0.2tsp) per 1 cup (87 grams) Click to see complete nutrition facts for Jute potherb cooked boiled drained without salt
Nopales (Cooked)1.1g (0.3tsp) per 100 gram serving1.7g (0.4tsp) per 1 cup (149 grams)0.3g (0.1tsp) per 1 pad (29 grams) Click to see complete nutrition facts for Nopales cooked without salt
Waxgourd (Chinese Preserving Melon) (Cooked)1.2g (0.3tsp) per 100 gram serving2.1g (0.5tsp) per 1 cup, cubes (175 grams) Click to see complete nutrition facts for Cooked Waxgourd

Leave a Comment

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.