Many of us have a love/hate relationship with sugar. As hard as we try to avoid it, when a craving strikes, it’s hard to say no. Because let’s face it: Sugar is delicious!
The good news is there are many delicious (and nutritious!) low-sugar options available out there. Here are the top expert approved low-sugar meals, snacks, and desserts to consider adding to your diet.
Low-sugar breakfast foods
1. Bob’s Red Mill Oatmeal Packets
Oatmeal is filled with satiating fiber and health-promoting nutrients, making it a great choice to add to your morning routine.
“Unfortunately, many store-bought oatmeal packets are loaded with processed ingredients and unnecessary added sugars,” says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. “Instead, I love to choose Bob’s Red Mill Instant Oatmeal Packets. They take only a minute to make and contain little to no added sugars, making them a healthy breakfast choice for a busy schedule.”
Nutrition facts per serving: 140 calories, 3.5g fat (0.5 saturated fat, 0g trans fat), 105 mg sodium, 0g sugar, 23g carbs, 4g protein
Related: 7 Delicious Oatmeal Recipes for Breakfast Everyday
2. Protein shake
Blending up a satisfying smoothie is always a great way to start the morning.
“If you are trying to limit your sugars, skip the sweeteners and choose a protein powder with less than 3 grams of sugar,” Burgess explains. “I like to blend together ½ frozen banana, a handful of spinach, 1 tablespoon nut butter, 1 ½ cups unsweetened almond milk, and 1 scoop of Naked Nutrition protein powder. These protein powders contain real ingredients you can pronounce and pack in over 20 grams of protein per serving.”
Plus, they come in various options such as whey, pea, and brown rice protein powders to fit various dietary preferences.
Nutrition facts per serving: 120 calories, 2g fat (0.5g saturated fat), 45 mg sodium, 2g sugar, 3g carbs, 25g protein.
3. Bob’s Red Mill Buckwheat Hot Cereal
Kick this buckwheat up a notch with pumpkin seeds and strawberries!
Barbara Sobel, MS, CNS, LDN recommends mixing together Bob’s Red Mill buckwheat groats with a few spoonfuls of chia seeds and water. Bring to a boil, cover the pan and simmer with a covered pan until water is absorbed. Serve in a bowl and top with pumpkin seeds, strawberry slices, and Califia Farms Unsweetened Almond Milk.
Nutrition facts per serving: 160 calories, 1g fat (0g saturated fat), 0mg sodium, 0g sugar, 33g carbs, 6g protein
4. Bob’s Red Mill, Coconut Spice Granola
With only 5 grams of sugar, this coconut spice granola will leave you satiated without adding to your waistline.
“Bob’s Red Mill as a brand contains many alternative flours and sugars for the beginner and novice consumer, baker and cook,” says Jennifer Jolorte Doro, clinical nutritionist and chef. “This granola is gluten-free, full of healthy fats and natural sugars like maple syrup.”
Nutrition facts per serving: 150 calories, 8g fat (6g saturated fat, 0g trans fat), 75 mg sodium, 5g sugar, 17g carbs, 3g protein
5. Veggies Made Great
If you love eggs and veggies in the morning, Jamie Rinaldi, Registered Dietitian, recommends Veggies Made Great. All but one Veggies Made Great frittatas have 1g of sugars and no added sugars. And the frittatas come in a ton of tasty flavors! They include Spinach Egg White, Mushroom & 3 Cheese, Veggie Bacon & Potato, Sausage Egg and Cheese made with Beyond Meat, Sausage and Pepper made with Beyond Meat and Broccoli Cheddar
Nutrition facts per serving: 70 calories, 4g fat (1g saturated fat, 0g trans fat), 200mg sodium, 1g sugar, 5g carbs, 5g protein
6. Kellogg’s Frosted Mini-Wheats
“Kellogg’s Frosted Mini-Wheats is actually considered a ‘low-sugar’ cereal by the USDA because the proportion of added sugar to the relatively large whole grain biscuit is actually low compared to typical flake cereals,” Stacey Krawczyk, MS, RD, President of FoodWell Strategies, explains. “This cereal is made with 100% whole grain wheat, with a serving providing 40 grams of whole grains and over 20% of your daily fiber recommendation. That is a lot of nutrition packed into a delicious little biscuit!”
Nutrition facts per serving: 210 calories, 1.5g fat (0g saturated fat, 0g trans fat), 10mg sodium, 12g sugar, 51g carbs, 5g protein
7. Siggi’s Coconut Yogurt Strawberry Blend
This yogurt only contains 7 grams of sugar, and blends well with Bob’s Red Mill Granola.“It contains pea protein and macadamia nuts which provides a rich creamy texture similar to regular yogurt,” Jolorte Doro explains. “Up to 10g of protein per serving makes it an ideal choice for vegans and vegetarians alike.”
Nutrition facts per serving: 180 calories, 10g fat (7g saturated fat, 0g trans fat), 5 mg sodium, 7g sugar, 11g carbs, 10g protein
8. Thomas’ English Muffin
A breakfast staple for many of us, nothing beats a golden-brown toasted Thomas’ English Muffin topped with nut butter and sliced bananas in the morning. There are numerous flavors to choose from – Original, Sourdough, Whole Grain, Whole Wheat, or Multi-Grain.
“You get delicious natural sweetness from the banana to balance the protein of the nut butter for the first, and the familiar taste of a McMuffin for the second – plus, whatever you top it with, the famous crunch of the English Muffin!” says Krawczyk.
Nutrition facts per serving: 150 calories, 1g fat (0g saturated fat, 0g trans fat), 240mg sodium, <1g sugar, 28g carbs, 5g protein
9. Kashi GO keto-friendly cereals
“Dark Cocoa and Vanilla Cinnamon are delicious new cereals for those looking for a gluten and grain free breakfast,” says Courtney Placinta, MPH, RD, Nutritionist at Kellogg’s. “With only 1 gram of total sugar per serving, they also provide 12 grams of plant-based protein.”
If you’re looking to support a brand that gives back, try Kashi! Kashi has teamed up with 1% for The Planet to further its sustainability efforts. 1% of all sales are donated to non-profit organizations that are working to create a better world.
Nutrition facts per serving: 150 calories, 6g fat (0.5g saturated fat, 0g trans fat, 1g polyunsaturated fat, 4.5g monounsaturated fat), 135mg sodium, 1g sugar, 19g carbs, 12g protein
10.Unsweetened overnight oats
If you like to meal prep and want a quick grab-and-go breakfast, you’ll enjoy unsweetened overnight oats.
“This recipe contains satisfying oats and protein-filled chia seeds and nut butter,” says Poon. “It’s simple to make, nutritious option for a low sugar breakfast.”
Low sugar lunch foods
11. Cauliflower wraps
For a quick and easy lunch wrap, try rolling up turkey, avocado, and lettuce in a Cali’flour Foods Flatbread.
“These flatbreads are made from real ingredients you can pronounce–mozzarella, egg whites, and cauliflower. One flatbread contains 5 grams of protein and 0 grams of added sugar, making it the perfect option for a low sugar lunch,” says Burgess.
Nutrition facts per serving: 50 calories, 2.5g fat (1.5g saturated fat, 0g trans fat), 120mg sodium, 1g sugar, 3g carbs, 5g protein
Related: 20 Ways to Transform Cauliflower into Almost Anything
12. Lotus Foods Brown Rice + Millet Miso Ramen
If you’re a ramen fan, the Lotus Foods Brown Rice only has 1g sugar, so you can enjoy your rice and noodles guilt-free.
“Lotus Foods has the best gluten-free rice noodles around—products ranging from rice udon to forbidden rice ramen to my favorite the brown rice + millet. It allows those who love ramen to enjoy some guilt-free without the digestive consequences,” Jolorte Doro states.
Nutrition facts per serving: 140 calories, 1.5g fat (0g saturated fat, 0g trans fat), 460mg sodium, 1g sugar, 26g carbs, 5g protein
13. Tuna fish sandwich
Make sure the bread is whole grain. Feel free to include chopped celery for an extra crunch.
“A tuna sandwich helps you get one of the two fish servings you need every week and the celery offers crunch without added sugar,” says Elizabeth Ward, RD. “The whole grain bread has fiber.
Nutrition facts per serving: 130 calories, 1g fat (0.5g saturated fat, 0g trans fat), 280mg sodium, 0g sugar, 0g carbs, 29g protein
14. Good Food Made Simple Chicken and Black Bean Burrito
Looking for an entree on the go?
“These protein-packed Chicken and Black Bean Burritos from Good Food Made Simple are filled with nutritious ingredients and only 2 grams of sugar,” Burgess explains. “Try serving with a leafy green side salad to add even more veggies into your day.”
Nutrition facts per serving: 290 calories, 9g fat (2.5g saturated fat, 0g trans fat), 390 mg sodium, 2g sugar, 40g carbs, 14g protein
15. Banza pizza
Friday night pizza night just got healthier! The serving size for the Four Cheese variety is half of a pizza and provides a whopping 17g protein and 7g fiber, without added sugar.
“Banza pizza crust is made from chickpeas which are a fantastic source of fiber and protein,” says Aimée Plauché, RD, LDN, a nutritional wellness consultant. “White, refined flour in traditional pizza crust contains far less protein and little to no fiber. More often than not, traditional pizzas contain added sugar in the crust and the sauce.”
Make it a fun family event by customizing your pizza with your favorite toppings! You can purchase just the Plain Crust or pre-made pizzas like Four Cheese, Margherita, or Roasted Veggie.
Nutrition facts per serving: 410 calories, 20g fat (10g saturated fat, 0g trans fat), 630mg sodium, 4g sugar, 49g carbs, 17g protein
16. Incogmeato Chik’n Tenders
This new 100% plant protein Chik’n Tenders from MorningStar Farms gives you all the chicken flavor without all the harmful additives.
“These chicken tenders taste just like chicken with a crispy and crunchy outside, but a tender and juicy inside. They provide 9 grams of complete protein and just 2 grams of total sugar per serving,” says Placinta. “When life is busy and doesn’t allow time for a home-cooked meal, I add a quick-cooking veggie and whole-grain option, and dinner is served! And, I can feel good about not only providing my family with a nutritious meal, but also having a more positive impact on the environment with a plant-forward meal.”
Nutrition facts per serving: 230 calories, 9g fat (1.5g saturated fat, 0g trans fat), 510mg sodium, 2g sugar, 22g carbs, 17g protein
17. Incogmeato Italian Sausage
Calling all sausage lovers! The Italian Sausage is another new 100% plant protein from MorningStar Farms.
“They cook and taste just like real pork! Spicy and savory, with 1 gram of total sugar per serving and 12 grams of complete protein. Serve with caramelized onions and bell peppers for a satisfying, nutritious, plant-forward meal!” Placinta states.
Nutrition facts per serving: 170 calories, 9g fat (1.5g saturated fat, 0g trans fat), 460mg sodium, 1g sugar, 9g carbs, 14g protein
Eggs are packed with protein and many nutrients.
“They are incredibly versatile and are quick and easy to make. Great lunch ideas include hard-boiled eggs on salad, an egg salad sandwich, or scrambled and served in a rice bowl or wrap,” says Cara Harbstreet, MS, RD, LD, of Street Smart Nutrition.
Nutrition facts per serving: 78 calories, 5g fat (1.6g saturated fat, 0g trans fat), 62mg sodium, 0.6g sugar, 0.6g carbs, 6g protein
With so many varieties to choose from, beans make a great base for soups, grain bowls or spread as hummus on sandwiches or salads.
“Beans are a great plant protein meat replacement,” Harbstreet explains. “They are also a great way to add extra fiber to a meal and help control blood sugar levels.”
Nutrition facts per serving: 110 calories, 0g fat (0g saturated fat, 0g trans fat), 0mg sodium, 1g sugar, 20g carbs, 7g protein
Avocados are low in carbohydrates and high in fiber.
“Because of their healthy fat content, adding half an avocado to lunches such as sandwiches, salads, and grain bowls is a great way to keep you feeling satisfied until your next meal,” says Harbstreet.
Nutrition facts per serving: 234 calories, 21g fat (3.1g saturated fat, 0g trans fat), 10mg sodium, 1g sugar, 12g carbs, 2.9g protein
21. Grilled chicken
Nutrition facts per serving: 284 calories, 6.5g fat (1.9g saturated fat, 0g trans fat), 413mg sodium, 0g sugar, 0g carbs, 57g protein
Low-sugar snack foods
22. Munk Pack Nut & Seed Bars
Granola bar options can be pretty overwhelming. As a rule of thumb, aim to choose a bar that contains less than 10 grams of added sugar and at least 5 grams of protein per serving, Burgess recommends.
“I love to enjoy Munk Pack Nut & Seed Bars as a low-sugar option because they contain 0 grams of added sugars. Plus, they contain up to 5 grams of fiber and 6 grams of protein per bar. This protein and fiber help keep us feeling fuller longer.”
Nutrition facts per serving: 150 calories, 13g fat (3g saturated fat, 0g trans fat), 130mg sodium, <1g sugar, 14g carbs, 5g protein
23. SeaSnax seaweed snacks
SeaSnax Chomperz are tasty seaweed curls wrapped in rice and lightly seasoned with a pinch of sea salt. They come in yummy flavors, like onion, jalapeno, and barbecue.
“Seaweed is a nutrient-rich snack made from the finest ingredients on Earth,” It’s vegan, gluten-free, non-GMO and is made with only 100% organic extra virgin olive oil and just a pinch of sea salt,” says Dr. Nicole Avena, PhD, nutrition and health expert.
Nutrition facts per serving: 40 calories, 2g fat (0g saturated fat, 0g trans fat), 85mg sodium, <1g sugar, 6g carbs, 4g protein
24. RXBAR nut butter
RXBAR nut butters come in a variety of flavors including Coconut Almond, Honey Cinnamon, Maple Almond, and Peanut Butter.
“With only 3-4 grams total sugar per serving, they are made with simple ingredients like egg whites, dates, and nuts that provide high-quality protein,” Placinta explains. “Serve with apple slices or celery sticks for a delicious, satisfying snack!”
Nutrition facts per serving: 200 calories, 15g fat (3.5g saturated fat, 0g trans fat), 95mg sodium, 3g sugar, 6g carbs, 9g protein
25. Hummus and veggies
This classic combo of hummus and veggies is a great source of plant-based protein and fiber.
“You can make your own hummus at home or buy one from the store,” Burgess states. “One of my favorite brands to enjoy on the regular is Ithaca Hummus. Each flavor contains just a few ingredients and has an amazing flavor. Plus, their hummus contains just 1 gram of sugar per 2 tablespoon serving.”
Nutrition facts per serving: 60 calories, 4g fat (0g saturated fat, 0g trans fat), 115mg sodium, 1g sugar, 6g carbs, 2g protein
Related: Is Hummus Good for You?
26. BossaBars Double Decadent Chocolate Energy Bar
Calling all chocolate fans! Satisfy your craving and get an energy boost with BossaBars Double Decadent Chocolate Energy Bar.
“These bars are a good source of protein and fiber with no added sugar,” Sobel explains.
Nutrition facts per serving: 150 calories, 9g fat (2.5g saturated fat, 0g trans fat), 90mg sodium, 6g sugar, 16g carbs, 7g protein
27. Mary’s Gone Crackers Black Sesame Seaweed
These sugar-free crackers will give you all the crunch and taste without the added sugar.
“The go-to brand for seeded crackers, Mary’s has a wide variety of flavors that are gluten and guilt-free,” says Jolorte Doro. “The Black Sesame Seaweed contains dulse which is a natural salt, and flaxseed which makes it a fiber powerhouse product.”
Nutrition facts per serving: 150 calories, 7g fat (1g saturated fat, 0g trans fat), 280mg sodium, 0g sugar, 16g carbs, 5g protein
28. Simple Mills Black Pepper Almond Crackers
Another great sugar-free snack option, Simple Mills Black Pepper Almond Crackers are gluten-free and packed with nutrients.
“Simple Mills has gluten-free products without all the unnecessary fillers. Mostly all organic ingredients and an ingredient list anyone can read and understand. The Almond Crackers are a great way to enjoy a crunchy snack packed with protein, flavor and fiber,” Jolorte Doro explains.
Nutrition facts per serving: 150 calories, 8g fat (0.5g saturated fat, 0g trans fat), 170mg sodium, 0g sugar, 18g carbs, 3g protein
29. Lekkco Belgian Dark Chocolate Spread
One serving of Lekkco Belgian Dark Chocolate Spread only contains 4 grams of sugar and 60 calories. For a healthy snack, spread it on fruit, whole grain toast or muffin.
“A creamy dark chocolate spread makes for a versatile ingredient to add to anything from toast to oatmeal and muffins for breakfast or to satisfy a sweet craving at snack time,” Emily Schiller, RDN. “Lekkco Belgian Dark Chocolate has 30% less sugar and fewer calories than traditional chocolate hazelnut spreads.”
In addition to the original, other flavors include Caramel & Sea Salt, Coconut, and Caribbean Banana.
Nutrition facts per serving: 60 calories, 4g fat (2g saturated fat, 0g trans fat), 5mg sodium, 4g sugar, 8g carbs, <1g protein
30. Blue Diamond Almonds
Whether you’re craving something salty or sweet, Blue Diamond has a wide variety of flavored almonds—and all are low in sugar.
“Blue Diamond Whole Natural Almonds are a delicious heart-healthy superfood and are a good source of vitamin E, Biotin and Magnesium—which are important nutrients for maintaining beauty from the inside out‚with no added sugar,” says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com, author of Read It Before You Eat It – Taking You from Label to Table.
Nutrition facts per serving: 170 calories, 15g fat (1g saturated fat, 0g trans fat), 140mg sodium, 2g sugar, 5g carbs, 6g protein
31. MorningStar Farms Veggie Pizza Bites
“Easy to prepare in either the oven, microwave, or air fryer, they take just minutes,” Placinta states. “And I can feel good about feeding them to my family – 2 grams of total sugar per serving, 100% plant protein, a good source of fiber, and made with non-GMO soy.”
Nutrition facts per serving: 170 calories, 7g fat (2g saturated fat, 0g trans fat), 420mg sodium, 2g sugar, 22g carbs, 8g protein
32. Fruit bars
A great snack option are fruit bars from the brand, That’s It.
“They are made with just fruit and contain no added sugars, making them a naturally sweet snack,” says Harbstreet. “This shelf-stable option is easy to transport without fear of bruising, yet still provides similar benefits as snacking on fruit in other forms. Dried fruit counts towards total servings of fruit per day, something that most Americans fall short of.”
Nutrition facts per serving: 100 calories, 0g fat (0g saturated fat, 0g trans fat), 30mg sodium, 17g sugar, 22g carbs, 1g protein
Low-sugar dinner foods
33. Teton Waters Ranch Sausages
Sausage is always a crowd-pleaser with sheet pan dinners and grill-outs.
“Unfortunately, many products contain unwanted added sugars,” says Burgess. “Try swapping your regular sausage for Teton Waters Ranch Sausage. I love using these sausages because they contain no added sugars or fillers. Plus, they are 100% grass fed, allowing them to have 2-4 times more heart-healthy omega-3 fats.”
For a balanced dinner, try making the easiest sheet pan jambalaya by combining protein-packed beef sausage, colorful veggies, and rice, Burgess suggests.
Nutrition facts per serving: 170 calories, 14g fat (5g saturated fat, 0g trans fat), 450mg sodium, 0g sugar, <1g carbs, 9g protein
34. Ark Foods Veggie Bowls
If you’re looking for something quick and easy without all the added ingredients, try Ark Foods Veggie Bowls.
“These veggie bowls are 100% plant-based with clean, recognizable ingredients and all about healthy indulgence,” Dr. Avena explains. “The most popular Veggie Bowls are updated, vegan takes on classic comfort foods, like Cauliflower Mac + Cheese, Sesame Veg Noodles, and Veggie Spaghetti with Marinara sauce, which all can be prepared and served in a matter of minutes making for the perfect, healthy, meal.”
Nutrition facts per serving: 140 calories, 4g fat (0g saturated fat, 0g trans fat), 550mg sodium, 3g sugar, 16g carbs, 7g protein
35. Chili with no added sugar sauce
Chili is a classic comfort meal to enjoy for dinner.
“Most recipes are filled with ground meat, onions, beans, and tomato sauce. Unfortunately, tomato sauce can be a sneaky source of sugars,” says Burgess. “Instead, I like to use Otamot Spicy Sauce which contains 0 grams of added sugar and adds a nice touch of heat. Plus, it’s filled with 12 vegetables, providing extra fiber, vitamins, and minerals.”
Nutrition facts per serving: 110 calories, 5g fat (0.5g saturated fat, 0g trans fat), 450mg sodium, 7g sugar, 15g carbs, 3g protein
36. Banza pasta
Banza chickpea pasta is a fantastic swap for regular white pasta.
“In each 3.5 oz serving dry, Banza pasta contains 22g protein, and 8g fiber compared to 13g protein and 3g fiber in average pasta,” Plauché explains. “Cooking is simple and it tastes delicious. It is gluten-free, non-GMO, and has a low glycemic index which is important for those who are watching their blood sugar levels.”
Nutrition facts per serving: 190 calories, 3.5g fat (0g saturated fat, 0g trans fat), 35mg sodium, 2g sugar, 32g carbs, 12g protein
37. Beyond Meat burger
Beyond Meat’s plant-based burgers are perfect for Meatless Monday night dinners.
“Each burger contains 20g protein mostly from peas, 2g fiber, zero sugars, and is Non-GMO, soy-free, and gluten-free,” says Plauché. “When your kids constantly request them for dinner, you know you have found a winner!”
Nutrition facts per serving: 230 calories, 14g fat (5g saturated fat, 0g trans fat), 390mg sodium, 0g sugar, 7g carbs, 20g protein
38. Zucchini noodles
Spiralized zucchini is a great pasta substitute.
“They are easy to make and can be served with protein like shrimp and meatballs for a delicious, low-sugar dinner,” Harbstreet explains.
Nutrition facts per serving: 17 calories, <1g fat (0g saturated fat, 0g trans fat), 3mg sodium, 1g sugar, 3g carbs, 1g protein
39. Sweet potatoes
A naturally sweet vegetable, they are high in fiber and other important vitamins and minerals.
“They make a versatile dinner side and can be mashed, baked as fries, added to salads or veggie bowls, and even stuffed with ground meat or beans,” says Harbstreet.
Nutrition facts per serving: 114 calories, 0.1g fat (0g saturated fat, 0g trans fat), 73mg sodium, 6g sugar, 27g carbs, 2.1g protein
40. Basmati rice
Basmati rice makes an excellent base or side to a variety of dinners.
“When choosing rice, basmati rice is a great low-sugar option because it has the lowest glycemic index when compared to other types of rice. It is high in fiber which helps control blood sugar levels,” Harbstreet states.
Nutrition facts per serving: 250 calories, 2g fat (0g saturated fat, 0g trans fat), 0mg sodium, 0g sugar, 54g carbs, 4g protein
41. Chicken sausage
Larsen recommends adding whole wheat pasta with lemon and olive oil, and grilled zucchini for a filling, nutritious meal.
Nutrition facts per serving: 150 calories, 8g fat (3g saturated fat, 0g trans fat), 440mg sodium, 0g sugar, 1g carbs, 18g protein
42. Ground turkey taco bowl
The next time you have Taco Tuesday make it healthy by swapping out the beef for a ground turkey taco bowl.
Along with using ground turkey as the base, Larsen suggests mixing in cauliflower rice, black beans, salsa, and avocado for a well-balanced dish.
Nutrition facts per serving: 160 calories, 8g fat (2g saturated fat, 0g trans fat), 80mg sodium, 0g sugar, 0g carbs, 20g protein
43. Hu Kitchen Chocolate Covered Cashews
If nuts are your go-to snack, you’ll enjoy this sweet treat from Hu Kitchen. It only contains 4 grams of sugar.
“The beloved Hu Kitchen’s Chocolate Cashews contain only 6 ingredients but all the natural sweetness and natural cacao you would ever need,” Jolorte Doro states. “Paired with coconut sugar makes it low glycemic indulgence.”
Nutrition facts per serving: 170 calories, 12g fat (4.5g saturated fat, 0g trans fat), 75mg sodium, 4g sugar, 10g carbs, 4g protein
44. Raw Wild Blueberry and Peach Nut Crumble
Craving something sweet and savory? This raw wild blueberry and peach nut crumble will satisfy your sweet tooth.
“This recipe is made with fresh fruit, wholesome ingredients and is sweetened with fruit and a bit of coconut sugar,” Serena Poon, CN, CHC, CHN.
45. Banana Bundt Cake
With only ½ cup of added sugar in this cake and Almond milk, you’ll get to indulge in a tasty low-sugar, dairy-free cake.
“Made with whole grains and Almond Breeze Almond milk, my bundt cake is perfect for those avoiding lactose or those who choose a vegetarian lifestyle,” Taub-Dix explains.
46. Barebells Protein Bars
These protein bars are rich in protein with 20 grams of protein, no added sugar, without palm oil and only 200 calories.
“Barebells offers a tasty range of snacks and alternatives to breakfast and desserts without compromising on flavor,” says Dr. Avena. “Both the flavor and the design are influenced by the American fifties. Barebells come in four irresistible flavors, Cookies & Cream, Salty Peanut, White Chocolate Almond, Hazelnut Nougat and Caramel Cashew.”
Nutrition facts per serving: 200 calories, 8g fat (3.5g saturated fat, 0g trans fat), 105mg sodium, 1g sugar, 20g carbs, 20g protein
47. Coconut Berry Frozen Treats with Thai Kitchen Organic Unsweetened Coconut Milk
Sobel recommends this nutritious, refreshing dessert if you are being conscious of your sugar and calorie intake.
Using Thai Kitchen Organic Unsweetened Coconut Milk as the base, mix in fresh or frozen berries, mango, or peaches frozen into ice trays or mini muffin pans. Freeze for 3 hours and enjoy!
Nutrition facts per serving: 120 calories, 12g fat (11g saturated fat, 0g trans fat), 30mg sodium, 1g sugar, 2g carbs, <1g protein
48. Hood Cottage Cheese with Chive and Toasted Onion
All the flavor without the sugar, the Hood Cottage Cheese with Chive and Toasted Onion pairs well with baked snack chips.
“Dessert doesn’t have to be sweet! The protein in cottage cheese will keep you away from desserts with added sugar by keeping you satisfied,” Ward explains.
Nutrition facts per serving: 90 calories, 1.5g fat (1g saturated fat, 0g trans fat), 390mg sodium, 5g sugar, 6g carbs, 13g protein
49. Hu Dark Chocolate
Hu dark chocolate is an excellent choice for a low-sugar dessert. “It’s satisfying and also contains powerful antioxidants,” says Poon. “Choose organic, fair trade, 70% cacao for the lowest sugar option.”
Nutrition facts per serving: 180 calories, 13g fat (8g saturated fat, 0g trans fat), 105mg sodium, 9g sugar, 13g carbs, 2g protein
50. KIND Bars
While KIND bars are a popular snack option, they also make the perfect low-sugar dessert.
“Customers looking to cut the sugar in snack bars should consider KIND Nuts & Spices bars which have 5 grams of sugar or less while also providing satiating healthy fat from nuts and filling fiber,” Taub-Dix states. “KIND snacks actually stepped up to the plate to become the first national snack brand to publish the added sugar content in their products so that consumers can make informed food choices.”
Nutrition facts per serving: 180 calories, 15g fat (3g saturated fat, 0g trans fat, 3.5g polyunsaturated fat, 7g monounsaturated fat), 140mg sodium, 5g sugar, 16g carbs, 6g protein
51. MaraNatha Almond Butter on fruit
A simple and classic dessert is light and easy to make, MaraNatha Almond Butter pairs well with many different fruits. “This almond butter spread on fresh nectarine, pear, or apple slices is rich and satisfying without sugar,” Sobel explains.
Nutrition facts per serving: 180 calories, 16g fat (1g saturated fat, 0g trans fat, 4g polyunsaturated fat, 10g monounsaturated fat), 0mg sodium, 1g sugar, 7g carbs, 7g protein
52. NadaMoo! Organic Vanilla Bean Ice Cream
Nutrition facts per serving: 160 calories, 9g fat (8g saturated fat, 0g trans fat), 50mg sodium, 11g sugar, 18g carbs, 1g protein
Next, read Does Sugar Cause Inflammation? Here’s How Your Body is Actually Reacting to All Those Delicious Treats.
- The American Journal of Clinical Nutrition: “Total and Added Sugar Intakes, Sugar Types and Cancer Risk: Results from the Prospective NutriNet Sante Cohort”
- Critical Reviews in Clinical Laboratory Sciences: “Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy”
- Dental Clinics of North America: “Added Sugar and Dental Caries in Children: A Scientific Update and Future Steps”
- Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices
- Barbara Sobel, MS, CNS, LDN
- Jennifer Jolorte Doro, clinical nutritionist and chef
- Jamie Rinaldi, Registered Dietitian
- Emily Schiller, RDN
- Elizabeth Ward, RD
- Aimée Plauché, RD, LDN, Nutritional Wellness Consulting
- Ashley Larsen, RDN, a California based registered dietitian
- Cara Harbstreet, MS RD LD of Street Smart Nutrition
- Nicole Avena, PhD, nutrition and health expert
- Bonnie Taub-Dix, RDN, creator of com, author of Read It Before You Eat It – Taking You from Label to Table
- United States Department of Agriculture: “Choose Breakfast Cereals That Are Lower in Sugar”
- Stacey Krawczyk, MS, RD, President of FoodWell Strategies
- Courtney Placinta, MPH, RD, Nutritionist at Kellogg’s