Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds2174151.53.85.1045.74.352.61.74041.386.7
BasilFresh Basil2174140.896.871.6057.66.520.430.43034.868.5
Boiled CabbageBoiled and Drained Cabbage21741.300.30.2012060.725.235.2041.327.6
CauliflowerRaw Cauliflower20005.62.60.30.3209938.219.41904038.4
Peeled CucumberRaw Peeled Cucumber500083.90.50.501086937.531.503529.5
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener25002.50.930.130.7301210000658.25
Butterhead LettuceRaw Butterhead Lettuce38468.461.13.21.3085.83619.616.5042.352
Romaine LettuceRaw Cos Or Romaine Lettuce29418.821.153.321.40973523.511.5061.836
Green Leaf LettuceRaw Green Leaf Lettuce333350.671.930.80962614.312043.345.3
Red Leaf LettuceRaw Red Leaf Lettuce38468.461.083.11.308718.510.87.7034.651
MisoMiso253152.61.026.2606415.7150013.632.3
UV Exposed White MushroomRaw White Mushroom Exposed to UV22737.731.1403.64074453.8633.6022.770.2
Chanterelle MushroomsRaw Chanterelle Mushrooms15638.3NANANANA10718018059.423.3
Enoki MushroomsRaw Enoki Mushrooms13513.90.360.551.101062.9702.97036.536
Maitake MushroomsRaw Maitake Mushrooms16133.060.4801.45011233.4028043.531.3
Morel MushroomsRaw Morel Mushrooms16139.21.0503.47NA82.39.6809.6804550.3
Oyster MushroomsRaw Oyster Mushrooms15156.20.9401.860921701703550
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV1724100.4804.53NA76.63903903856.6
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV22737.951.36NANA088571145.7029.548
Grilled Portabella MushroomsMushrooms, portabella, grilled1724101.104076.63903903856.6
Portabella MushroomsRaw Portabella Mushrooms22737.950.2303.36088571145.7029.548
Shiitake MushroomsRaw Shiitake Mushrooms14717.2NANANANA10035035036.833
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried12824.50.4101.950983.8503.8504644.2
Microwaved White MushroomsMushrooms, white, microwaved14296.570.8604086.3000035.756
White MushroomsRaw White Mushrooms22737.731.1403.64074453.8633.6022.770.2
Stir-Fried White MushroomsMushrooms, white, stir-fried19236.350.7703.08077.7000034.669
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.94
Canned Hot Pickled PeppersPeppers, hot pickled, canned22739.11.40.682.57010436.42115.205918
Jalapeno PeppersRaw Jalapeno Peppers17246.381.60.861.0701127145.325.5048.315.7
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed431516.853.3220189.354.664.707.763.36
Red Sweet PeppersRaw Red Sweet Peppers19235.771.131.081.92011680.843.537.3040.419
Dill Pickled CucumberPickles, cucumber, dill or kosher dill416712.53.32.92.17010044.62321.7041.721
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium416712.53.32.92.17010044.62321.7041.721
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)5492.250.370.330.25011610048.450.405.53.2
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes22826.52.1315.30650.6200.5907.36.05
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil20721.31.661.634.26070.22.40.931.2607.446.7
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes5950.48NANANA01145.42.143.2010.710.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3
Tomato JuiceCanned Tomato Juice no Salt29418.530.560.150.650104763936.8011.825
Tomato PureeCanned Tomato Puree13162.760.380.0531.08011863.631.332.202521.7
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice31257.81.060.133.03010879.74138.8059.424.7
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked27783.060.420.0561.1701116936.432.8019.426.4
TomatoesRaw Ripe Red Tomatoes27785.560.780.0832.220108733834.7033.324.4
Balsamic VinegarVinegar, balsamic56800NANANA978542430NA2.8
Cider VinegarVinegar, cider238100000229.527.142.4000
Yeast extract spreadYeast extract spread2702.430000554.3200017.664.5
Ground ClovesGround Cloves Spices18223.77.21.074.8501204.341.952.10.0366211
Black PepperBlack Pepper Spices1996.52.770.31.401271.270.460.480.0450.420.7
Ground CinnamonGround Cinnamon Spices2022.50.70.0220.08901634.42.252.10.041078.08
Dried Basil SpicesSpices, basil, dried2158.734.630.640.4301023.671.61.60.0438149.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.77
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated26023.64.30.545.60710.700.490.215.25.55
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed376485.852.918.6024.7168.77.20.236.773.9
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
Ground GingerGround Ginger Spices1496.333.880.331.0501075.062.661.820.32113.4
Canned Crushed TomatoesTomatoes, crushed, canned15634.380.630.0781.7011468.836.631.70.3129.725.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes340163.20.0610.84084.40.6800.340.346.467.6
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.42
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes19233.650.50.0581.42011967.73631.30.3819.217.5
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes29815.53.060.0630.83085.40.8300.330.547.747.9
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418
Hash Brown PotatoesHome prepared Hash Brown Potatoes18923.63.550.648.23066.22.80.981.20.626.045.66
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.4
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
Russet PotatoesRaw Whole Russet Potatoes6330.510.160.0630.201143.921.461.60.828.2313.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3
Summer SquashRaw All Varieties Summer Squash31255.631.381.751.03010568.829.723.40.9434.438
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.8
Curry PowderCurry Powder Spice15421.62.540.414.30864.251.21.750.958222
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.6626
CucumberRaw Whole Cucumber33333.671.230.170.93012155.72925.3116.721.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.3727
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt5810.580.150.0580.1901165.171.631.91.0510.59.94
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5750.570.150.0570.1801165.231.671.951.110.310.7
PotatoesRaw Whole Potatoes6490.580.160.0650.2101145.321.721.113.613.3
Boiled BroccoliBoiled and Drained Broccoli14295.861.131.70.7301032010.671.144734
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.5
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6
Macronutrients in Top 100 Vegetables, Legumes, Nuts, Cereals & Spices with the lowest Sucrose content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all vegetables, legumes, nuts, cereals & spices , sorted by least amount of Sucrose per 500 calories.
Top 5 vegetables, legumes, nuts, cereals & spices with least amount of sucrose per 500 calories are:
- Raw sprouted alfalfa seeds
- Fresh Basil
- Boiled and Drained Cabbage
- Raw Cauliflower
- Raw Peeled Cucumber