What can I eat on a sugar-free diet?

Whole foods without added sugar: meat, fish, eggs, vegetables, beans, nuts and seeds, plain dairy, whole grains and unsweetened drinks. Many people also include some whole fruit, which contains natural sugar. What counts as sugar-free is your decision.

What should be on a sugar-free grocery list?

Meat and fish, eggs, a lot of vegetables, plain yogurt and cheese, nuts, beans, oats and rice, unsweetened drinks, and packaged items such as tomato sauce and bread with no added sugar. Check labels on anything packaged.

Where does hidden sugar come from?

Added sugar is common in sauces, bread, yogurt, cereal, granola, bars, salad dressings and flavored drinks. Check the added sugars line on the Nutrition Facts label and the ingredient list.

Is fruit allowed on a sugar-free list?

That depends on your reason for avoiding sugar and on the advice you follow. Fruit contains natural sugar and also fiber. This list includes a small amount of fruit as optional items, so untick them if you leave them out.

Sugar-Free Grocery List: What to Buy and What to Check on Labels

Updated October 21, 2026

A sugar-free grocery list starts with whole foods (meat, fish, eggs, vegetables, nuts, plain dairy and grains) and then looks carefully at the packaged items, because added sugar turns up in places people do not expect: sauces, bread, yogurt, cereal, dressings and snack bars. This list covers a week for 2 adults, grouped by store section, with quantities worked out so you buy enough without waste. In this list "sugar-free" means no added sugar. Fruit and plain dairy contain natural sugar, and the list includes some of both.

In short: below you will find the full list, how to read labels for added sugar, and where sugar hides in a regular cart, and a button to put the whole list on your phone. Check off what you already have first, then shop.

Add this list to your phone

Talklist keeps your list sorted by store section as you shop, lets you check items off, and lets you share it with whoever else is shopping. You can also add anything missing by saying it out loud: "plain Greek yogurt, a bag of spinach and unsweetened sparkling water".

The sugar-free grocery list

Quantities are approximate and start at 2 people; change the number above and they update. Items marked (optional) are nice to have, not essential. Make it yours: the list assumes you cook most meals at home. Fruit is included in small amounts; remove it if you avoid it. Items that need a label check say so.

Meat and seafood

Chicken breast, 2 lb
Ground turkey, 1 lb
Steak, 1 lb (optional)
Deli turkey (check the label), 8 oz (optional)
Bacon (check the label), 1 pack (optional)
Salmon fillets, 1.5 lb
Shrimp, 1 lb (optional)
Canned tuna (in water or oil), 3 cans

Fruit and vegetables

Spinach, 1 bag
Kale, 1 bunch (optional)
Broccoli, 2 heads
Cauliflower, 1 head
Zucchini, 2
Bell peppers, 3
Tomatoes, 4
Cucumber, 2
Carrots, 1 lb
Onions, 3
Garlic, 1 head
Avocados, 3
Lemons, 3
Mushrooms, 8 oz
Salad greens, 1 bag
Potatoes, 3 lb
Berries, 1 container (optional)
Apples, 4 (optional)
Fresh herbs, 1 bunch (optional)

Dairy and eggs

Eggs, 12
Plain unsweetened yogurt, 32 oz
Cheddar cheese, 8 oz
Butter, 8 oz
Milk or unsweetened plant milk, 1/2 gal
Cottage cheese, 16 oz (optional)

Bakery

Bread with no added sugar (check the label), 1 loaf
Tortillas (check the label), 1 pack (optional)

Pantry

Plain rolled oats, 1 canister
Brown rice, 1 lb
Quinoa, 1 lb (optional)
Pasta, 1 lb (optional)
Canned tomatoes with no added sugar, 3 cans
Tomato sauce with no added sugar, 1 jar
Canned beans, 3 cans
Lentils, 1 lb (optional)
Chickpeas, 2 cans (optional)
Unsalted almonds, 8 oz
Walnuts, 8 oz (optional)
Peanut butter (nuts and salt only), 1 jar
Chia seeds, 1 bag (optional)
Olive oil, 1 bottle
Vinegar, 1 bottle
Mustard, 1 bottle
Salt, 1 box
Black pepper, 1 jar
Spices (cinnamon, cumin, paprika), 1 pack
Coffee (unsweetened), 12 oz
Tea (unsweetened), 1 box
Chicken broth, 1 carton (optional)

Frozen

Frozen vegetables, 2 bags
Frozen berries (no added sugar), 1 bag (optional)
Frozen fish fillets, 1 lb (optional)

Drinks

Sparkling water (unsweetened), 1 pack
Bottled water, 1 pack (optional)

Household

Paper towels, 1 roll (optional)
Dish soap, 1 (optional)

Ready to shop? Add the list to your phone

How to read labels for added sugar

Look at "Added Sugars" on the Nutrition Facts label. In the US the label lists total sugars and, on a separate line, added sugars. Compare products by the added sugars line.
Read the ingredient list. Sugar goes by many names, including cane sugar, brown sugar, honey, syrup, malt and words ending in "-ose" such as dextrose. Ingredients are listed in order of weight, so sugar near the top means a lot.
Check the usual suspects. Pasta and pizza sauce, ketchup, salad dressing, bread, yogurt, granola and cereal, bars, flavored coffee creamer and sauces often contain added sugar.
Know what "sugar-free" means on a package. It can mean no sugar but sweeteners such as sugar alcohols or artificial sweeteners. Decide what fits you.

Making the week easier

Cook with whole foods. Meat, fish, eggs, vegetables, beans, nuts and plain dairy have no added sugar and are easy to build meals around.
Buy plain and add flavor yourself. Plain yogurt, oats and nut butter with fruit, cinnamon or spices are easier to control than flavored versions.
Keep unsweetened drinks on hand. Water, sparkling water, coffee and tea.
Plan snacks. Nuts, plain yogurt, cheese, vegetables with hummus or eggs keep you from reaching for sugary snacks.

This list is a general shopping guide, not nutrition or medical advice. If you avoid sugar for a medical reason such as diabetes, follow the advice of your doctor or a registered dietitian.