Sugar-Free Protein Guide

18 items classified under standard Sugar-Free guidelines.

How do protein fare on the Sugar-Free diet? The answer depends on added sugar content. This guide breaks down all 18 items in this category with their classification, nutritional data, and the reasoning behind each status.

Protein are overwhelmingly compatible with Sugar-Free. Each item listed here is naturally free of added sugar. The entries below break down the specific nutritional profile so you can choose based on your individual targets — calories, macros, or micronutrients that matter for your goals.

16 Allowed 2 Limited

Quick Reference

Food	Status	Sugar (per 100g)
Black Beans	Allowed	—
Chickpea Flour	Allowed	—
Collagen Peptides	Allowed	0g
Edamame	Allowed	—
Eggs	Allowed	—
Gelatin	Allowed	—
Greek Yogurt	Allowed	—
Kidney Beans	Allowed	—
Lentil Pasta	Allowed	—
Pea Protein	Allowed	—
Protein Powder	Allowed	—
Soy Protein	Allowed	—
Tempeh	Allowed	—
Tofu	Allowed	—
Veggie Burger	Allowed	—
Whey Protein	Allowed	—
Protein Bars	Limited	—
Protein Shakes	Limited	—

Classification Breakdown

16 Allowed — These protein are naturally free of added sugar. 2 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 Protein (16)

Black Beans 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	341kcal	21.6g	1.4g	62.4g	—	15.5g
Cooked (boiled)	132kcal	8.9g	0.5g	23.7g	—	8.7g
Canned	91kcal	4.8g	1.3g	15.4g	—	6.8g

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Chickpea 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

387kcalCalories

22.4gProtein

6.7gFat

57.8gCarbs

—Sugar

10.8gFiber

Compare Chickpea Flour across all diets

Collagen Peptides is classified as Allowed on Sugar-Free, with 0g sugar per 100g. This means it is naturally free of added sugar. It also contains 90g protein and 300mg sodium, which may factor into overall meal planning.

Per 100g · Source: USDA FoodData Central

360kcalCalories

90gProtein

0gFat

0gCarbs

0gSugar

0gFiber

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Edamame is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.

Per 100g · Source: USDA FoodData Central

121kcalCalories

11.9gProtein

5.2gFat

8.9gCarbs

—Sugar

5.2gFiber

Compare Edamame across all diets

Eggs 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
Whole Egg (raw)	143kcal	12.6g	9.5g	0.7g	—	0g
Egg White (raw)	52kcal	10.9g	0.2g	0.7g	—	0g
Egg Yolk (raw)	322kcal	15.9g	26.5g	3.6g	—	0g

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Gelatin is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.

Per 100g · Source: USDA FoodData Central

381kcalCalories

7.8gProtein

0gFat

90.5gCarbs

—Sugar

0gFiber

Compare Gelatin across all diets

Greek Yogurt 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
Plain (whole milk)	97kcal	9g	5g	4g	3.6g	0g
Plain (nonfat)	61kcal	10.3g	0.4g	3.6g	3.3g	—

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Kidney Beans 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	337kcal	22.5g	1.1g	61.3g	—	15.2g
Cooked (boiled)	127kcal	8.7g	0.5g	22.8g	—	7.4g

Compare Kidney Beans across all diets

Lentil Pasta is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.

Per 100g · Source: USDA FoodData Central

111kcalCalories

3.7gProtein

5.7gFat

12.3gCarbs

—Sugar

3.4gFiber

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Pea Protein is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.

Per 100g · Source: USDA FoodData Central

180kcalCalories

3gProtein

14gFat

10.6gCarbs

—Sugar

2.7gFiber

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Protein Powder is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.

Per 100g · Source: USDA FoodData Central

388kcalCalories

55.6gProtein

5.6gFat

28.9gCarbs

—Sugar

6.7gFiber

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Soy Protein is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.

Per 100g · Source: USDA FoodData Central

335kcalCalories

88.3gProtein

3.4gFat

0gCarbs

—Sugar

0gFiber

Compare Soy Protein across all diets

Tempeh 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
Plain	192kcal	20.3g	10.8g	7.6g	—	—
Cooked	195kcal	19.9g	11.4g	7.6g	—	—

Compare Tempeh across all diets

Tofu 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
Firm	144kcal	17.3g	8.7g	2.8g	—	2.3g
Soft/Silken	270kcal	18.8g	20.2g	8.9g	—	3.9g

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Veggie Burger is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.

Per 100g · Source: USDA FoodData Central

224kcalCalories

13gProtein

5.2gFat

30.8gCarbs

—Sugar

3.5gFiber

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Whey Protein is classified as Allowed on Sugar-Free. This classification reflects that it is naturally free of added sugar.

Per 100g · Source: USDA FoodData Central

339kcalCalories

11.7gProtein

0.5gFat

73.4gCarbs

—Sugar

0gFiber

Compare Whey Protein across all diets

Limited Protein (2)

Protein 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

335kcalCalories

88.3gProtein

3.4gFat

0gCarbs

—Sugar

0gFiber

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Protein Shakes 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

119kcalCalories

3.1gProtein

2.7gFat

21.2gCarbs

—Sugar

0.3gFiber

Compare Protein Shakes across all diets