Sugar-Free Grains Guide
35 items classified under standard Sugar-Free guidelines.
How do grains fare on the Sugar-Free diet? The answer depends on added sugar content. This guide breaks down all 35 items in this category with their classification, nutritional data, and the reasoning behind each status.
Quick Reference
| Food | Status | Sugar (per 100g) |
|---|---|---|
| Corn | Allowed | — |
| Oat Flour | Allowed | — |
| Oats | Allowed | — |
| Quinoa | Allowed | — |
| Rice | Allowed | — |
| Wheat Flour | Allowed | — |
| Amaranth | Limited | — |
| Arrowroot Powder | Limited | — |
| Bagel | Limited | — |
| Barley | Limited | — |
| Buckwheat | Limited | — |
| Burrito | Limited | — |
| Corn Flakes | Limited | — |
| Cornmeal | Limited | — |
| Cornstarch | Limited | — |
| Croutons | Limited | — |
| English Muffin | Limited | — |
| Fried Rice | Limited | — |
| Granola Bars | Limited | — |
| Millet | Limited | — |
| Naan | Limited | — |
| Nachos | Limited | — |
| Pancakes | Limited | — |
| Pasta | Limited | — |
| Pita Bread | Limited | — |
| Pizza | Limited | — |
| Rice Cakes | Limited | — |
| Rice Crackers | Limited | — |
| Rice Noodles | Limited | — |
| Rye Bread | Limited | — |
| Sourdough Bread | Limited | — |
| Spelt | Limited | — |
| Tacos | Limited | — |
| Tapioca Starch | Limited | — |
| Waffles | Limited | — |
Classification Breakdown
6 Allowed — These grains are naturally free of added sugar. 29 Limited — These items have often sold in both unsweetened and sweetened versions.
Sugar names to watch: cane juice, fruit juice concentrate, brown rice syrup, agave, anything ending in "-ose."
Allowed Grains (6)
Corn
AllowedCorn is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
| Variant | Calories | Protein | Fat | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|---|
| Sweet Corn (raw) | 86kcal | 3.3g | 1.4g | 18.7g | — | 2g |
| Sweet Corn (canned) | 67kcal | 2.3g | 1.2g | 14.3g | — | 2g |
Oat Flour
AllowedOat Flour is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Oats
AllowedOats is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
| Variant | Calories | Protein | Fat | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|---|
| Rolled Oats (dry) | 379kcal | 13.2g | 6.5g | 67.7g | — | 10.1g |
| Oatmeal (cooked) | 379kcal | 13.2g | 6.5g | 67.7g | — | 10.1g |
Quinoa
AllowedQuinoa is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
| Variant | Calories | Protein | Fat | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|---|
| Dry | 368kcal | 14.1g | 6.1g | 64.2g | — | 7g |
| Cooked | 120kcal | 4.4g | 1.9g | 21.3g | — | 2.8g |
Rice
AllowedRice is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
| Variant | Calories | Protein | Fat | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|---|
| White Rice (cooked) | 130kcal | 2.7g | 0.3g | 28.2g | — | 0.4g |
| Brown Rice (cooked) | 112kcal | 2.3g | 0.8g | 23.5g | 0.4g | 1.8g |
Wheat Flour
AllowedWheat Flour is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.
Per 100g · Source: USDA FoodData Central
Limited Grains (29)
Amaranth
LimitedAmaranth is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central
Arrowroot Powder
LimitedArrowroot Powder is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Bagel
LimitedBagel is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central
Barley
LimitedBarley is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Buckwheat
LimitedBuckwheat is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.
Per 100g · Source: USDA FoodData Central
Burrito
LimitedBurrito is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Corn Flakes
LimitedCorn Flakes is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.
Per 100g · Source: USDA FoodData Central
Cornmeal
LimitedCornmeal is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Cornstarch
LimitedCornstarch is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central
Croutons
LimitedCroutons is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
English Muffin
LimitedEnglish Muffin is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.
Per 100g · Source: USDA FoodData Central
Fried Rice
LimitedFried Rice is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central
Granola Bars
LimitedGranola Bars is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Millet
LimitedMillet is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Naan
LimitedNaan is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central
Nachos
LimitedNachos is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.
Per 100g · Source: USDA FoodData Central
Pancakes
LimitedPancakes is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central
Pasta
LimitedPasta is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
| Variant | Calories | Protein | Fat | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|---|
| Regular Pasta (cooked) | 157kcal | 5.8g | 0.9g | 30.6g | — | 1.8g |
| Whole Wheat Pasta (cooked) | 159kcal | 5.8g | 1.5g | 31.5g | — | 4.6g |
Pita Bread
LimitedPita Bread is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central
Pizza
LimitedPizza is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Rice Cakes
LimitedRice Cakes is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.
Per 100g · Source: USDA FoodData Central
Rice Crackers
LimitedRice Crackers is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Rice Noodles
LimitedRice Noodles is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central
Rye Bread
LimitedRye Bread is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.
Per 100g · Source: USDA FoodData Central
Sourdough Bread
LimitedSourdough Bread is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Spelt
LimitedSpelt is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central
Tacos
LimitedTacos is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.
Per 100g · Source: USDA FoodData Central
Tapioca Starch
LimitedTapioca Starch is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.
Per 100g · Source: USDA FoodData Central
Waffles
LimitedWaffles is classified as Limited on Sugar-Free. This classification reflects that it is often sold in both unsweetened and sweetened versions. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.
Per 100g · Source: USDA FoodData Central