Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds130490.92.33.05027.42.61.571.04024.852
BasilFresh Basil13048.350.534.120.95034.63.90.260.2602141
Boiled CabbageBoiled and Drained Cabbage13040.7800.180.1207236.41521024.816.6
CauliflowerRaw Cauliflower12003.361.560.180.19059.62311.611.302423
Dried Zante CurrantsCurrants, zante, dried1030.230.0880.0120.036079.664.433.63104.553.55
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener15001.50.560.0750.44072.50000394.95
Canned Guanabana NectarGuanabana nectar, canned5080.860.1500.207666.530.232.400.510.56
Butterhead LettuceRaw Butterhead Lettuce23085.080.671.90.78051.521.711.89.92025.431
Romaine LettuceRaw Cos Or Romaine Lettuce17655.30.6920.8305821146.903721.7
Green Leaf LettuceRaw Green Leaf Lettuce200030.41.160.48057.415.68.67.202627.2
Red Leaf LettuceRaw Red Leaf Lettuce23085.080.651.870.78052116.464.6020.830.7
UV Exposed White MushroomRaw White Mushroom Exposed to UV13644.640.6802.2044.5272.320013.642
Chanterelle MushroomsRaw Chanterelle Mushrooms9384.97NANANANA64.311011035.614
Enoki MushroomsRaw Enoki Mushrooms8112.350.220.330.66063.31.801.802221.6
Maitake MushroomsRaw Maitake Mushrooms9681.840.2900.87067.52001702618.8
Morel MushroomsRaw Morel Mushrooms9685.50.6302.1NA49.45.805.802730
Oyster MushroomsRaw Oyster Mushrooms9093.730.5601.1055.41001002130
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV103460.2902.72NA4623.4023.4022.834
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV13644.770.82NANA052.8346.727.4017.728.8
Grilled Portabella MushroomsMushrooms, portabella, grilled103460.6602.404623.4023.4022.834
Portabella MushroomsRaw Portabella Mushrooms13644.770.1402052.8346.727.4017.728.8
Shiitake MushroomsRaw Shiitake Mushrooms8824.32NANANANA602102102219.8
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried7692.70.2501.170592.302.3027.726.5
Microwaved White MushroomsMushrooms, white, microwaved8573.940.5102.4051.8000021.433.5
White MushroomsRaw White Mushrooms13644.640.6802.2044.5272.320013.642
Stir-Fried White MushroomsMushrooms, white, stir-fried11543.80.4601.85046.6000020.841.3
Frozen NanceNance, frozen, unsweetened4114.77NANANANA69.73419.414.70312.7
PapayasRaw Papayas6981.80.570.330.077075.554.62628.50123.28
Canned Hot Pickled PeppersPeppers, hot pickled, canned13645.450.830.411.540622212.79.14035.511
Jalapeno PeppersRaw Jalapeno Peppers10343.830.950.520.64067.242.627.215.30299.4
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed25930.64.1213.30115.62.82.804.662
Red Sweet PeppersRaw Red Sweet Peppers11543.460.680.651.15069.648.52622.4024.211.4
Dark RaisinsDark Seedless Raisins1000.250.0940.0140.039079.665.43530.604.53.3
Golden RaisinsGolden Seedless Raisins1000.20.0650.0190.038079.865.534.63103.33.27
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice18754.70.640.0751.80654824.623.3035.615
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked16671.830.250.0330.706741.52219.7011.716
TomatoesRaw Ripe Red Tomatoes16673.330.470.051.3306544232102014.7
Ground ClovesGround Cloves Spices10914.24.330.642.9071.72.61.171.250.022376.54
Black PepperBlack Pepper Spices1203.91.660.180.83076.40.760.270.290.02430.212.4
Ground CinnamonGround Cinnamon Spices1211.50.420.0130.0530982.641.351.260.02464.54.85
Dried Basil SpicesSpices, basil, dried1295.242.780.390.26061.52.20.970.970.02648.529.6
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.75
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed22628.83.51.75110159.655.24.30.144.062.35
Ground GingerGround Ginger Spices89.63.82.330.20.630643.041.61.10.1812.68.04
Dried PlumsRaw Dried Plums1250.480.110.0210.05508047.715.5320.198.882.73
Canned Crushed TomatoesTomatoes, crushed, canned9382.630.380.0471068.341.322190.191815.4
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.25
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes11542.20.30.0350.85071.440.621.7190.2311.510.5
Green PlantainsRaw Green Plantains1970.140.240.0120.049NA72.44.522.150.364.342.47
Yellow PlantainsRaw Yellow Plantains2460.86000078.44321.221.40.444.23.2
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.7
Russet PotatoesRaw Whole Russet Potatoes3800.30.0990.0380.12068.62.350.870.950.494.948.13
Summer SquashRaw All Varieties Summer Squash18753.380.831.050.6206341.318140.5620.622.7
Curry PowderCurry Powder Spice92131.520.252.57051.52.550.731.050.574913
Medjool DatesDates, medjool1080.16NANANANA817234.736.50.577.261.96
BlueberriesRaw Blueberries5261.740.150.310.46076.352.42625.70.5812.63.9
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.6
CucumberRaw Whole Cucumber20002.20.740.10.56072.633.417.4150.61013
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.2
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3
Red Or Green GrapesRaw Red Or Green Grapes4350.70.230.0480.16078.767.335.331.30.653.93.13
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt3450.340.090.0340.11069.43.1411.170.666.26.45
PotatoesRaw Whole Potatoes3900.350.0970.0390.120683.211.20.668.28
Boiled BroccoliBoiled and Drained Broccoli8573.50.6810.44061.5126.344.20.6928.320.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.711919
Sweet CherriesRaw Sweet Cherries4760.950.180.120.13076.26125.631.40.71105.05
Green KiwifruitRaw Green Kiwifruit4922.560.140.211.207244.221.420.20.7414.85.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6
Chili PowderChili Powder Spices106152.60.577.950537.654.562.280.813714.3
PaprikaPaprika Spice10613.72.280.487.8057.4117.142.80.863715
BroccoliRaw Broccoli8823.2610.560.43058.61564.320.882325
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin17655.651.51.080.530554424.4190.8817.621.4
SpinachRaw Spinach13045.10.821.80.34047.35.481.961.430.9128.737.3
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash15794.261.470.680.62061.345.52519.40.9515.816
Canned Vegetable Juice CocktailVegetable juice cocktail, canned13644.231.20.160.87052.838.71918.70.956.812.7
CabbageRaw Cabbage12001.20.4100.2069.638.417.4200.963015.4
Dried Oregano SpicesSpices, oregano, dried1134.851.760.70.850784.631.282.151.034810
CranberriesRaw Cranberries6520.850.0520.140.22078284.3722.41.0423.53
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.5
Iceberg LettuceRaw Iceberg Lettuce214330.391.10.45063.642.221.419.51.0725.719.3
Cooked AsparagusBoiled and Drained Asparagus136430.650.41.0405617.710.85.731.127.332.7
Tomato PasteCanned Tomato Paste3661.70.370.0260.5606944.621.4211.11516
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.077
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.92
White PotatoesRaw Whole White Potatoes4350.430.110.0430.14068.351.482.31.210.47.3
Baked Russet PotatoesBaked Whole Russet Potatoes3160.410.10.0410.13067.73.411.171.237.268.3
Red PotatoesRaw Whole Red Potatoes4290.60.150.060.190685.531.331.71.247.38.1
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.121
Red Anjou PearsRaw Red Anjou Pears4840.68NANANANA72.34631.413.31.2614.51.6
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.7
Baked PotatoesWhole Baked Potatoes3230.420.110.0420.14068.23.81.11.41.37.18.06
Baked White PotatoesBaked Whole White Potatoes3260.490.130.0490.16068.751.172.051.36.856.85
JackfruitRaw Jackfruit3162.020.620.250.047073.460.329301.334.745.43
Poppy SeedPoppy Seed Spices5723.72.60.16160161.70.170.211.331110.3
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.4
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned15795.051.40.191.03060.54421.6211.427.914.4
Butternut Winter SquashRaw Butternut Winter Squash6670.670.140.170.1107814.76.66.61.4713.36.67
Broccoli RaabRaw Broccoli Raab13646.71.132.580.40395.22.31.361.53743.2
Green Anjou PearsRaw Green Anjou Pears4550.45NANANANA71.844.227.5151.5142
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.1
Macronutrients in Top 100 Whole Vegetables, Fruits, Legumes, Spices & Nuts with the lowest Sucrose content per 300 kcal
In the above table you can find and compare the amount of macronutrients in whole vegetables, fruits, legumes, spices & nuts , sorted by least amount of Sucrose per 300 calories.
Top 5 whole vegetables, fruits, legumes, spices & nuts with least amount of sucrose per 300 calories are:
- Raw sprouted alfalfa seeds
- Fresh Basil
- Boiled and Drained Cabbage
- Raw Cauliflower
- Dried Zante Currants