Fruits and vegetables offer many health benefits, but did you know they can also contribute to your water intake and fluid balance? Here is a list of the most hydrating foods you can add to your diet today.

What are hydrating foods?

Hydrating foods are foods with a high-water content, typically 80% or higher. While many whole foods contain water, fruits and vegetables generally have the highest water content, as well as dairy products such as milk, plain yogurt, and cottage cheese.

Health Benefits of Hydrating Foods

Along with plain water and beverages, hydrating foods contribute to water intake. Exactly how much water you need varies by individual; on average, the recommended water intake is 15.5 cups (3.7 liters) per day for men, and 11.5 cups (2.7 liters) per day for women ^(1, 2, 3).

While drinking water is vital, and water and beverages account for 80% of our water intake, 20% of our daily fluid intake comes from food ⁽⁴⁾. The water from whole foods contributes to fluid intake, which plays many important roles in the body, including moving nutrients and oxygen to cells, flushing waste, regulating body temperature, normalizing blood pressure, cushioning organs, protecting joints, maintaining electrolyte balance, and improving skin health ^(5, 6).

Hydrating foods are also rich sources of fiber, essential vitamins, and minerals. Due to their high-water content, they are particularly good sources of electrolyte minerals (potassium, magnesium, calcium, sodium, and chloride), water-soluble vitamins (vitamin C and B vitamins), and insoluble fiber, which is found in the skin, peel, and structural components of fruits and vegetables.

List of the Most Hydrating Foods

Here is a ranked list of water-rich foods.

1. Lettuce

Water Content: 96%

Iceberg lettuce is the most hydrating food. While all forms of lettuce are hydrating, including watercress, Swiss chard, spinach, iceberg lettuce has the highest water content and, in turn, the lowest fiber content. That said, it makes it a great food for volume eating and particularly helpful for weight loss, as it can help to support a calorie deficit while allowing you to eat large portions. A 1-cup (72-gram) serving of shredded lettuce contains 69 grams of water ⁽⁷⁾.

2. Celery

Water Content: 95%

Celery is a very hydrating food and a good source of fiber, vitamin K, and potassium. It’s also a very low-calorie food that can be eaten raw or cooked, added to soups and salads, or enjoyed with hummus or tzatziki for a more high-protein snack. A 1-cup (101-gram) serving of chopped celery contains 96 grams of water ⁽⁸⁾.

3. Radishes

Water Content: 95%

Radishes are the root vegetable with the highest water content. They are also a good source of antioxidants, namely vitamin C, and fiber. They can be enjoyed raw, cooked, or fermented and work well in summer salads, slaws, and stir-fries. A 1-cup (116-gram) serving of sliced radishes contains 110 grams of water ⁽⁹⁾.

4. Cucumber

Water Content: 95%

Cucumbers are incredibly hydrating and, when consumed with the skin, are also a moderate source of fiber. It is also one of the lowest-calorie vegetables, providing 8 calories per half-cup serving. In addition to raw cucumber, pickles and their juice are also water-rich and support hydration levels. A 1-cup (104-gram) serving of sliced cucumber contains 99 grams of water ⁽¹⁰⁾.

5. Zucchini

Water Content: 95%

Zucchini is the squash with the highest water content. It’s also low in calories, rich in fiber, potassium, and antioxidants like vitamin C, lutein, and zeaxanthin. Zucchini can be eaten raw, grilled, steamed, sautéed, or stir-fried, or shredded, used in baked goods, or turned into zucchini noodles as a low-carb swap to pasta. A 1-cup (124-gram) serving of chopped cucumber contains 118 grams of water ⁽¹¹⁾.

6. Tomatoes

Water Content: 94%

Tomatoes have an impressive water content and offer numerous nutritional benefits. Raw tomatoes are a good source of vitamin C, vitamin K, potassium, and folate, while cooked tomatoes are a great source of lycopene, a powerful antioxidant that might help protect cells from damage. A 1-medium (123-gram) serving of tomato contains 116 grams of water ⁽¹²⁾.

7. Cabbage

Water Content: 94%

Much like other leafy green vegetables, cabbage is a hydrating food. Cabbage can be eaten raw in salads, cooked in soups or stir fries, or fermented into sauerkraut or kimchi. While all forms of cabbage are high in water, Bok choy contains the most. A 1-cup (70-gram) serving of shredded Bok choy contains 66 grams of water ⁽¹³⁾.

8. Asparagus

Water Content: 93%

Not only is asparagus a hydrating vegetable, but it’s also a good source of prebiotics, a group of nutrients that help to stimulate the growth or activity of beneficial bacteria in the body. Asparagus can be steamed, sautéed, baked, roasted, and stir-fried, enjoyed as a side dish, or added to soups and salads. A 1-cup (134-gram) serving of chopped asparagus contains 124 grams of water ⁽¹⁴⁾.

9. Cauliflower

Water Content: 93%

Cauliflower is one of the most hydrating cruciferous vegetables, as well as a good source of fiber and the antioxidant sulforaphane. Its low-calorie content also makes it great for weight management and weight loss. Moreover, if you’re following a low-carb diet, cauliflower rice is a good substitute for white rice or other whole grains. A 1-cup (107-gram) serving of cauliflower florets contains 99 grams of water ⁽¹⁵⁾.

10. Bell Peppers

Water Content: 92%

Be they red, yellow, orange, or green, bell peppers are a good source of water. They are also one of the best sources of vitamin E, providing roughly 10% of the Daily Value (DV). They can be eaten raw on their own or with dip, or added to sandwiches, salads, casseroles, or soup. A 1-medium (119-gram) serving of bell pepper contains 109 grams of water ⁽¹⁶⁾.

11. Grapefruit

Water Content: 92%

After watermelon, grapefruit is one of the most hydrating fruits, and some studies have shown that grapefruit may help to lower blood pressure and cholesterol ⁽¹⁷⁾. Eating a whole grapefruit provides roughly 3 grams of fiber and nearly a cup of water. A 1/2-fruit (123-gram) serving of grapefruit contains 113 grams of water ⁽¹⁸⁾.

12. Mushrooms

Water Content: 91%

Mushrooms are another water-rich food. They are also one of the only plant foods to contain substantial levels of vitamin D, and are commonly used in skincare products and regimens thanks to their natural moisturising properties ⁽¹⁹⁾. Mushrooms are a versatile ingredient that can be sautéed, roasted, or simmered into creamy soups and risottos. A 1-cup (70-gram) serving of sliced mushrooms contains 64 grams of water ⁽²⁰⁾.

13. Watermelon

Water Content: 91%

Watermelon is the most water-rich fruit. A mere cup of watermelon offers over 1/2 cup of water, as well as vitamin C, vitamin A, and magnesium. While known for its sweet taste, watermelon’s delicious flavor comes from its natural sugar and contains no added sugar at all. A 1-cup (152-gram) serving of diced watermelon contains 139 grams of water ⁽²¹⁾.

14. Strawberries

Water Content: 91%

While all berries are hydrating, strawberries have the highest water content. Plus, unlike other hydrating fruits, strawberries contain a significant amount of fiber, with over 3 grams of fiber per serving. Be they fresh or frozen, berries can be eaten on their own, added to yogurt, or blended into smoothies to help you stay hydrated. A 1-cup (152-gram) serving of halved strawberries contains 138 grams of water ⁽²²⁾.

15. Cantaloupe

Water Content: 90%

Cantaloupe is a highly hydrating and nutritious melon. This sweet summer treat is also a great source of vitamin A in the form of beta carotene, a red-orange pigment found in plants and fruits that acts as a powerful antioxidant. Cantaloupe can be enjoyed on its own, in fruit salad, or wrapped in prosciutto for a healthy snack. A 1-cup (156-gram) serving of diced cantaloupe contains 141 grams of water ⁽²³⁾.

Water Content of Foods

Here is a ranking of the water content of foods per recommended serving size.

Food	Water Content	Serving Size	Water per Serving
Lettuce	96%	1 cup	69 grams
Celery	95%	1 cup	96 grams
Radishes	95%	1 cup	110 grams
Cucumber	95%	1 cup	99 grams
Zucchini	95%	1 cup	118 grams
Watercress	95%	1 cup	33 grams
Coconut Water	95%	1 cup	228 grams
Tomatoes	94%	1 medium	116 grams
Bok Choy	94%	1 cup	66 grams
Asparagus	93%	1 cup	124 grams
Cauliflower	93%	1 cup	99 grams
Spinach	93%	1 cup	28 grams
Cabbage (green)	92%	1 cup	64 grams
Swiss Chard	92%	1 cup	33 grams
Bell Pepper	92%	1 medium	109 grams
Grapefruit	92%	1/2 fruit	113 grams
Mushrooms	91%	1 cup	64 grams
Watermelon	91%	1 cup	139 grams
Strawberries	91%	1 cup	138 grams
Milk (skim)	91%	1 cup	223 grams
Cantaloupe	90%	1 cup	141 grams
Broccoli	89%	1 cup	68 grams
Peach	89%	1 medium	130 grams
Pear	88%	1 medium	124 grams
Blackberries	88%	1 cup	121 grams
Papaya	88%	1 cup	128 grams
Nectarine	88%	1 medium	126 grams
Milk (whole)	88%	1 cup	219 grams
Plum	87%	1 medium	119 grams
Orange	87%	1 medium	121 grams
Apricot	86%	2 small	123 grams
Pineapple	86%	1 cup	140 grams
Raspberries	86%	1 cup	105 grams
Apple	86%	1 medium	109 grams
Yogurt (plain, whole)	85%	3/4 cup	145 grams
Bluberries	84%	1 cup	125 grams
Mango	83%	1 cup	133 grams
Cottage cheese (2%)	81%	1/2 cup	89 grams

FAQs

Recipes with Hydrating Foods

• Cucumber and Radish Salad
• Cabbage Roll Soup
• Grilled Corn and Zucchini Salad
• Asparagus Pasta Salad
• Roasted Cauliflower Tacos
• Stuffed Pepper Casserole
• Creamy Mushroom Pasta
• Arugula, Watermelon, and Feta Salad

Vitamin E is a powerful antioxidant that protects for cell damage and supports immune function. Here is a list of foods high in vitamin E you can add to your diet today.

What is Vitamin E?

Vitamin E is the collective name for a group of fat-soluble micronutrients that act as antioxidants in the body ⁽¹⁾. It is found naturally in some foods, including oils, nuts, seeds, fish, and green leafy vegetables, and is also added to others and is available as a dietary supplement.

Naturally occurring vitamin E occurs in eight distinct chemical forms, which are classified into two main forms: tocopherols and tocotrienols ⁽¹⁾. The different types of vitamin E offer varying biological benefits, although alpha-tocopherol is the only form that is recognized to meet human requirements ⁽²⁾.

Health Benefits of Vitamin E

Vitamin E acts as an antioxidant in the body, helping to protect cells from damage caused by free radicals. It is also involved in immune function, cell signaling, gene expression regulation, and other metabolic processes ⁽³⁾.

While there are many claims to the benefits of vitamin E for treating heart disease, eye disorders (age-related macular degeneration), cancer, and mental function, the current research provides little evidence that high-dose vitamin E supplementation is beneficial ⁽⁴⁾.

How much vitamin E do you need?

The current Recommended Dietary Allowance (RDA) for vitamin E varies by age and life stage ⁽⁴⁾:

• Birth to 6 months: 4 mg/day
• Infants 7-12 months: 5 mg/day
• Children 1-3 years: 6 mg/day
• Children 4-8 years: 7 mg/day
• Children 9–13 years: 11 mg/day
• Teens 14–18 years: 15 mg/day
• Adults 19+ years: 15 mg/day
• Pregnant Teens and Women: 15 mg/day
• Breastfeeding Teens and Women: 15 mg/day

Given that vitamin E is widely available in common foods, vitamin E deficiency is rare in healthy people. Nevertheless, understanding which foods are high in vitamin E can help provide more information to support overall health.

Can you take too much vitamin E?

The vitamin E present in whole foods is not harmful and does not need to be limited, as research has not shown any adverse effects. However, high doses of vitamin E supplements can be harmful and may increase the risk of blood clots and of serious bleeding in the brain. The Tolerable Upper Intake Level (UL) for vitamin E supplements is 1,000 mg/day ⁽⁴⁾.

List of Foods Sources of Vitamin E

Here is a list of some of the most vitamin E-rich foods.

1. Wheat Germ Oil

Wheat germ oil is the richest source of vitamin E, providing roughly 135% of the Daily Value (DV) per serving. It is extracted from the wheat kernel’s embryo (germ) and, while not often used in cooking, is commonly consumed as a supplement. In general, vegetable oils are good sources of vitamin E, including sunflower oil, safflower oil, corn oil, and olive oil. A 1-tablespoon serving of wheat germ oil contains 20.30 mg of vitamin E ⁽⁵⁾.

2. Sunflower Seeds

Sunflower seeds are the best whole food source of vitamin E. They are also the highest protein seed and contain a good mix of soluble and insoluble fiber. They can be enjoyed raw or roasted, on their own, in salads, or on top of oatmeal. A 1-ounce serving of raw sunflower seeds contains 5.56 mg of vitamin E ⁽⁶⁾.

3. Almonds

Like seeds, nuts are a good source of vitamin E, and almonds contain the most. They are also a good source of magnesium, dietary fiber, and the highest protein nut. A handful of almonds as an afternoon snack can provide roughly 34% of the recommended daily intake. A 1-ounce serving of raw almonds contains 5.39 mg of vitamin E ⁽⁷⁾.

4. Hazelnuts

Along with almonds, hazelnuts are another vitamin E-rich nut. They are also a good source of healthy fats, namely monounsaturated fats, and dietary fiber. A 1-ounce serving of raw hazelnuts contains 4.25 mg of vitamin E ⁽⁸⁾.

5. Spinach

Most green leafy vegetables contain vitamin E; however, spinach is the best source. It is also a good source of vitamins A, C, and K, magnesium, and folate. Spinach can be eaten raw, boiled, sautéed, or cooked into pastas, sauces, and casseroles. A 1-cup serving of cooked spinach contains 3.74 mg of vitamin E ⁽⁹⁾.

6. Salmon

Salmon is another good source of vitamin E and a great source of omega-3 fatty acids. While many types of seafood contain vitamin E, fatty fish contain the most of this fat-soluble vitamin. A 3-ounce serving of raw, farmed, Atlantic salmon contains 3.02 mg of vitamin E ⁽¹⁰⁾.

7. Butternut Squash

Butternut squash is a nutrient-dense complex carbohydrate and a good source of vitamin E, beta carotene, and potassium. It can be enjoyed baked, roasted, steamed, sautéed, or blended into soups or sauces. A 1-cup serving of cubed, raw butternut squash contains 2.02 mg of vitamin E ⁽¹¹⁾.

8. Trout

Much like salmon, trout is another good source of lean protein, healthy fats, and vitamin E. It’s also the best source of vitamin D and calcium when consumed with bones. A 3-ounce serving of raw, farmed, rainbow trout contains 1.99 mg of vitamin E ⁽¹²⁾.

9. Kiwi

Kiwi is the fruit with the most vitamin E. Although present throughout the fruit, its vitamin E is concentrated in the skin and flesh beneath it. Kiwis are low in calories, a good source of fiber, and also a good source of vitamin C, vitamin K, potassium, copper, and folate. A 2-fruit serving of kiwis contains 1.95 mg of vitamin E ⁽¹³⁾.

10. Peanuts

Peanuts are a good source of vitamin E, plant protein, fiber, and healthy monounsaturated and polyunsaturated fats. Peanut butter is also a good source of vitamin E, offering the same health benefits as nuts; however, it’s best to opt for versions made from peanuts and salt, without added sugar. A 1-ounce serving of raw peanuts contains 1.86 mg of vitamin E ⁽¹⁴⁾.

11. Mango

Mangos are full of immune-boosting nutrients, including vitamin E, vitamin C, and antioxidants. They are also a good source of polyphenols, a natural, antioxidant-rich compound that is found in the peel, pulp, and seed kernel ⁽¹⁵⁾. A 1-cup serving of mango pieces contains 1.48 mg of vitamin E ⁽¹⁶⁾.

12. Red Bell Pepper

Red bell peppers, or sweet peppers, are one of the best vegetable sources of vitamin E. They are also one of the best sources of vitamin C, providing roughly 159% of the Daily Value (DV) for women. A 1-cup serving of sliced red bell pepper contains 1.45 mg of vitamin E ⁽¹⁷⁾.

Are foods fortified with vitamin E?

While not required, some foods are voluntarily fortified with vitamin E, including breakfast cereals, fruit juices, margarines, spreads, and plant-based milk alternatives ^{(18, 19)}.

Ranking of Vitamin E-Rich Foods per Serving Size

Food	Serving Size	Vitamin C per Serving
Wheat Germ Oil	1 tablespoon	20.30 mg
Sunflower Oil	1 tablespoon	9.32 mg
Safflower Oil	1 tablespoon	6.26 mg
Sunflower Seeds	1 ounce	5.56 mg
Almonds	1 ounce	5.39 mg
Hazelnuts	1 ounce	4.25 mg
Spinach, cooked	1 cup	3.74 mg
Corn Oil	1 tablespoon	3.07 mg
Salmon	3 ounces	3.02 mg
Butternut Squash	1 cup	2.02 mg
Trout	3 ounces	1.99 mg
Olive Oil	1 tablespoon	1.96 mg
Kiwi	2 fruits	1.95 mg
Peanuts	1 ounce	1.86 mg
Peanut Butter	2 tablespoons	1.62 mg
Mango	1 cup	1.48 mg
Red Bell Pepper	1 cup	1.45 mg
Tomato	1 fruit	0.66 mg
Broccoli	1 cup	0.11 mg

All nutrition data is based on FoodData Central.

Should you take vitamin E supplements?

Most healthy people do not need vitamin E supplements, as a balanced diet provides sufficient amounts, and deficiency is rare ⁽⁴⁾. While it is a powerful antioxidant vitamin supplement, high-dose vitamin E can cause serious health issues. Therefore, it is best to consult with a health professional or registered dietitian to determine if supplemental vitamin E intake is right for you.

FAQs

Recipes with Foods High in Vitamin E

• Broccoli and Chickpea Salad
• Spinach-Stuffed Pork Chops
• Honey Miso Salmon
• Butternut Squash and Spinach Lasagna
• Butternut Squash Casserole
• Peanut Tofu Noodles
• Couscous Kale Salad
• Coconut Crusted Fish Tacos

Whether you’re on a low-carb diet, working to balance your blood sugar, or simply trying to reduce your carbohydrate intake, here are some simple low-carb food swaps you can make today.

To clarify, carbohydrates are healthy and can be included in a balanced and healthy diet, particularly those from whole foods. Carbohydrates are the body’s primary source of energy and play key roles in glucose and insulin action, as well as cholesterol and triglyceride metabolism and fermentation ⁽¹⁾.

There are 3 main types of carbohydrates: starches, sugars, and fibers, and they are naturally present in whole grains, beans, lentils, fruits, vegetables, nuts, seeds, and dairy products.

On a nutrition label, “Total Carbohydrate” refers to the sum of starch, sugar, and fiber content. While “Dietary Fiber” refers to the carbs from fiber, “Total Sugars” refers to the carbs from natural and added sugar, and “Added Sugars” only refers to sugars added during food processing.

While a low-carb diet is often used by individuals looking to lose weight, it does not inherently lead to sustained weight loss. Low-carb doesn’t always equate to fewer calories, as some low-carb foods are higher in fat and, in turn, higher in calories than their higher-carb counterparts.

Albeit, following a low-carbohydrate diet or eating fewer carbs, especially refined carbs, can help to improve blood sugar control and improve heart health markers ^{(2, 3, 4)}. Plus, there are many therapeutic uses of a low-carb diet or ketogenic diet, AKA the keto diet; however, it’s best to work with a doctor or registered dietician to determine if it’s right for you ⁽⁵⁾.

All of that said, if you’re trying to reduce your intake of carbohydrates for specific health benefits or to support your weight loss goals, there are many food swaps you can make at home to create healthy eating habits.

List of Low-Carb Swaps

Here are 12 low-carb food swaps you can try today.

1. Swap rice for cauliflower rice.

Rice is a popular side dish served with everything from meat to beans to vegetables. Be it brown or white, rice is easy to prepare, versatile, and filling, though it’s a rich source of complex carbohydrates. Fortunately, it can easily be swapped for cauliflower rice – cauliflower that’s been grated or pulsed in a food processor to create small rice-like grains – for fewer calories and a lower carbohydrate content.

A 1-cup serving of white rice has 53.2 grams of carbohydrate, while a 1-cup serving of cauliflower rice has 5.3 grams of carbohydrate ^{(6, 7)}. By swapping white rice for cauliflower rice, you can reduce carbohydrate intake by 47.9 grams.

2. Swap spaghetti for spaghetti squash.

As the name suggests, spaghetti squash is a great low-carb swap for spaghetti or other pasta shapes. Once cooked, spaghetti squash can easily be pulled into noodle-like strands that can be topped with bolognese, pesto, or Alfredo sauce, or used in pasta bakes or casseroles. Not to mention, spaghetti squash is naturally gluten-free, making it something everyone can enjoy.

A 1-cup serving of cooked spaghetti has 37.9 grams of carbohydrate, while a 1-cup serving of cooked spaghetti squash has 10.0 grams of carbohydrate ^{(8, 9)}. By swapping spaghetti for spaghetti squash, you can reduce carbohydrate intake by 27.9 grams.

3. Swap mashed potatoes for celeriac mash.

Celeriac, also known as celery root, is the large root bulb of the celery plant, and it works incredibly well as a low-carb alternative to sweet or white potatoes. It can be roasted, boiled, steamed, or mashed into a creamy alternative to mashed potatoes, much like cauliflower mash.

A 1-cup serving of cooked potato has 26.4 grams of carbohydrate, while a 1-cup serving of cooked celeriac has 9.1 grams of carbohydrate ^{(10, 11)}. By swapping potatoes for celeriac, you can reduce carbohydrate intake by 17.3 grams.

4. Swap crackers for cucumber slices.

Swapping crackers for cucumber slices, or radish slices, at snack time is another simple low-carb food swap. Whether you’re eating them with cream cheese, hummus, or on their own, sliced cucumbers are a crunchy and refreshing alternative.

A 16-cracker serving of wheat crackers has 25.0 grams of carbohydrate, while a 16-slice serving of cucumber has 2.5 grams of carbohydrate ^{(12, 13)}. By swapping crackers for cucumber slices, you can reduce carbohydrate intake by 22.5 grams.

5. Swap tortillas for lettuce wraps.

Lettuce wraps are a simple low-carb swap for tortillas on taco night. Whether you’re using bib lettuce, romaine lettuce, iceberg lettuce, or collard greens, large green leafy vegetables provide great structure for layering your favorite taco fillings and toppings.

An 8-inch serving of a flour tortilla has 25.3 grams of carbohydrate, while a 1-leaf serving of romaine lettuce has 1.4 grams of carbohydrate ^{(14, 15)}. By swapping tortillas for lettuce wraps, you can reduce carbohydrate intake by 23.9 grams.

6. Swap croutons for nuts.

Croutons are a delicious and crunchy topping for salads that are high-carb; however, they can easily be swapped for raw or roasted nuts or seeds as a low-carb alternative. Plus, they are great sources of healthy fats, and opting for high-protein nuts or high-protein seeds can help to boost the protein content of the meal at the same time.

A 1-ounce serving of croutons has 20.8 grams of carbohydrate, while a 1-ounce serving of pecans has 3.6 grams of carbohydrate ^{(16, 17)}. By swapping croutons for pecans, you can reduce carbohydrate intake by 17.2 grams.

7. Swap breadcrumbs for shredded coconut.

Whether you’re adding them to meatballs or creating a crispy crust on chicken, fish, or tofu, unsweetened shredded coconut is a great low-carb alternative to breadcrumbs. It provides the necessary texture and crunch, while adding a slightly nutty flavor.

A 1/2-cup serving of breadcrumbs has 38.9 grams of carbohydrate, while a 1/2-cup serving of unsweetened, shredded coconut has 12.0 grams of carbohydrate ^{(18, 19)}. By swapping breadcrumbs for shredded coconut, you can reduce carbohydrate intake by 26.9 grams.

8. Swap burger buns for mushroom caps.

There’s no need to skip burger night if you’re trying to reduce your carb intake, as you can easily swap the bun for mushroom caps. The caps of the portobello mushrooms have a similar width and thickness to hamburger buns and have a consistency sturdy enough to hold a burger together without falling apart.

A 1-bun serving of a plain hamburger roll has 22.0 grams of carbohydrate, while a 2-cap serving of portobello mushroom has 6.5 grams of carbohydrate ^{(20, 21)}. By swapping a hamburger bun for mushroom caps, you can reduce carbohydrate intake by 15.5 grams.

9. Swap lasagna noodles for zucchini slices.

Believe it or not, sliced zucchini noodles are a great alternative to lasagna sheets. By slicing zucchinis lengthwise into 1/4- to 1/2-inch-thick slices, you can create a healthy, low-carb lasagna that tastes almost as good as the real thing. Zucchini is also great for volume eating, given it has a high-water content and low net carb content (Total Carbs – Fiber – Sugar Alcohols). Sliced eggplant also works well, and you can also spiralize zucchini to make zucchini noodles as a low-carb swap for other pasta dishes.

A 1-cup serving of lasagna noodles has 35.5 grams of carbohydrate, while a 1-cup serving of zucchini has 3.3 grams of carbohydrate ^{(22, 23)}. By swapping lasagna noodles for zucchini slices, you can reduce carbohydrate intake by 32.2 grams.

10. Swap all-purpose flour for almond flour.

Whether you’re making muffins, pancakes, or cookies, almond flour can be used as a low-carb swap for all-purpose flour in many baked goods. Although it doesn’t work perfectly with a 1-to-1 ratio in every recipe, it can often be used with a few adjustments and offer more protein, fiber, and healthy fats. That said, almond flour contains more calories than regular flour, which is important to consider if you are looking to create a calorie deficit for weight loss.

A 1/4-cup serving of all-purpose flour has 22.0 grams of carbohydrate, while a 1/4-cup serving of almond flour has 9.8 grams of carbohydrate ^{(24, 25)}. By swapping all-purpose flour for almond flour, you can reduce carbohydrate intake by 12.2 grams.

11. Swap flavored yogurt for plain yogurt.

Yogurt is a nutritious food full of protein, healthy fats, and probiotic bacteria; however, flavored yogurt contains far more carbohydrates than plain yogurt, specifically from added sugars. By swapping plain yogurt for flavored yogurt, you can cut carbs and reduce your sugar intake at the same time.

A 3/4-cup serving of vanilla yogurt has 28.9 grams of carbohydrate, while a 3/4-cup serving of plain yogurt has 9.8 grams of carbohydrate ^{(26, 27)}. By swapping vanilla yogurt for plain yogurt, you can reduce carbohydrate intake by 19.1 grams.

12. Swap soda for seltzer.

Swapping soda for seltzer is an easy way to cut carbs and added sugar. If plain water isn’t your thing, there are plenty of tasty zero-calorie sodas and flavored sparkling waters that still give you that carbonated fix and great flavor, without refined sugar, corn syrup, or other code words for sugar. It’s also one of the best swaps for cutting calories.

A 1-can (12-ounce) serving of soda has 38.5 grams of carbohydrate, while a 1-can (12-ounce) serving of club soda has 0 grams of carbohydrate ^{(28, 29)}. By swapping soda for club soda, you can reduce carbohydrate intake by 38.5 grams.

Comparison of High and Low-Carb Food Swaps

Here is a comparison of high and low-carb food swaps listed by average serving size.

Serving Size	Original	Carb Content	Swap	Carb Content
1 cup	White Rice	53.2 grams	Cauliflower Rice	5.3 grams
1 cup	Spaghetti	37.9 grams	Spaghetti Squash	10.0 grams
1 cup	White Potato	26.4 grams	Celeriac	9.1 grams
16 crackesr	Wheat Crackers	25.0 grams	Cucumber	2.5 grams
1 wrap	Tortilla	25.3 grams	Lettuce	1.4 grams
1 ounce	Croutons	20.8 grams	Pecans	3.6 grams
1/2 cup	Breadcrumbs	38.9 grams	Shredded Coconut	12.0 grams
1 bun	Hamburger Bun	22.0 grams	Portobello Mushrooms	6.5 grams
1 cup	Lasagna Noodles	35.5 grams	Zucchini Slices	3.3 grams
1/4 cup	All-Purpose Flour	22.0 grams	Almond Flour	9.8 grams
3/4 cup	Vanilla Yogurt	28.9 grams	Plain Yogurt	9.8 grams
1 can	Soda	36.8 grams	Club Soda	0.0 grams

All nutrition data is based on FoodData Central.

Low-Carb Recipes:

• Zucchini Lasagna
• Spaghetti Squash Casserole
• Creamy Roasted Cauliflower Soup
• Coconut Crusted Fish Tacos
• Turkey Lettuce Wraps
• Almond Banana Pancakes
• Berry Baked Yogurt

Whether you’re trying to manage your blood sugar, lose weight, or simply eat a little healthier, added sugars can be a problem. Here is a ​list of foods with hidden sugar​ you can start looking out for today.

What are hidden sugars?

Let’s set the record straight: no sugars are truly hidden in foods. That said, the term “hidden sugar” is commonly used to refer to added sugars in processed foods that you may not expect to be present.

While it’s obvious sugar is used in cakes, cookies, baked goods, and sodas, food producers often add sugars to foods that are marketed as “healthy”, where you might least expect them.

How do you identify hidden sugars?

The best way to determine if a food product contains hidden sugar is to read the Nutrition Facts and Ingredients list on the label.

The Nutrition Facts label will tell you how much Total Sugar and Added Sugar the item contains. Total Sugars accounts for the natural sugars and added sugars, while Added Sugars accounts for the sugars added during processing (i.e., hidden sugars). For example, if a food contains 15 grams of Total Sugars and 10 grams of Added Sugars per serving, 5 grams of sugar are naturally occurring sugars.

The ingredient list includes the type(s) of sugar that have been added during processing. The ingredients on a nutrition label are listed in descending order by weight. If any form of sugar appears in the first three ingredients, the product is likely high in sugar.

Note, hidden sugars come under many names. While “sugar” is the most obvious name, there are many code words for sugar, including high-fructose corn syrup, rice syrup, table sugar, beet sugar, raw sugar, cane sugar, brown sugar, caramel, and words ending in -use (e.g., glucose, fructose, etc.).

List of Foods with Hidden Sugar

Here is a list of popular healthy foods that contain unexpected hidden added sugars.

1. Flavored Yogurt

Flavored yogurt is one of the most common sources of hidden sugars. While yogurt is a healthy food, full of protein and probiotics, flavored versions often contain copious amounts of added sugars. Yogurt has a natural tart flavor, so food manufacturers often add sweeteners to make it more palatable. A 3/4-cup (150-gram) serving of Dannon® Strawberry Fruit on the Bottom Yogurt contains 12 grams of added sugars ⁽¹⁾.

2. Salad Dressing

Salad dressings are another surprising source of added sugars. Food manufacturers often add sugar to “Light” and “Low-Fat” salad dressings in an effort to enhance flavor. Ranch, Catalina, Thousand Island, French, and Sweet Chili salad dressings are some of the worst offenders. A 2-tablespoon (33-gram) serving of Kraft® Catalina Dressing contains 8 grams of added sugars ⁽²⁾.

3. Instant Oatmeal

Oatmeal is a great way to start the day, but instant oatmeal, specifically flavored versions, is a source of hidden sugars. While plain varieties are a good source of complex carbohydrates and fiber, flavored versions can quickly increase your added sugar intake. A 1-container (75-gram) serving of Modern Oats® Goji Blueberry Premium Oatmeal contains 16 grams of added sugars ⁽³⁾.

4. Granola

While it may be obvious that chocolate chip-studded granola contains hidden sugars, even some of the versions marketed as healthier do. In fact, some muesli and granola brands, as well as granola bars, contain as much added sugar as traditional sugar-loaded breakfast cereals. A 1/2-cup (53-gram) serving of Honey Bunches of Oats® Honey Roasted Granola contains 12 grams of added sugars ⁽⁴⁾.

5. Sauces

Hidden sugars are also added to foods we don’t consider to be sweet, including pasta sauce. They are also added to sauces and condiments to add a hint of sweet flavor to counteract acidity, such as barbecue sauce, ketchup, hoisin sauce, and teriyaki sauce. A 1/2-cup (120mL) serving of Prego® Traditional Italian Sauce contains 4 grams of added sugars ⁽⁵⁾.

6. Protein Bars

Protein bars are another source of hidden sugars. Some of the most popular brands of protein bars contain as much sugar as a chocolate bar, with moderate amounts of protein. The best protein bars are made from quality ingredients, contain at least 10 grams of protein (although ideally closer to 20 grams), and have no more than 10 grams of sugar per bar. A 1-bar (100-gram) serving of Met-Rx® Big 100 Super Cookie Crunch protein bar contains 24 grams of added sugars ⁽⁶⁾.

7. Canned Fruit

While fresh fruits are a source of naturally occurring sugars, canned fruit is often packed in a sugar-loaded liquid, which not only adds sweetness but also helps maintain texture and color. The syrup used in fruit canning can vary from light (10-20% sugar) to heavy (40-50% sugar), depending on the type of fruit and brand ⁽⁷⁾. A 1/2-cup (128-gram) serving of Del Monte® Fruit Cocktail contains 14 grams of added sugars ⁽⁸⁾.

8. Fruit Juice

Pure fruit juices are a great way to hydrate and consume more micronutrients; however, some fruit juices contain as much added sugar as soft drinks. This is particularly an issue with fruit “drinks”, “cocktails”, and “nectars”, which, unlike 100% fruit juices, often contain sweeteners and additional ingredients. A 1-cup (240mL) serving of Welch’s® Orange Pineapple Apple juice contains 19 grams of added sugars ⁽⁹⁾.

9. Non-Dairy Milks

Although often thought of as health foods, non-dairy milk alternatives such as almond milk and oat milk contain a lot of hidden sugar. Even some “plain” and “original” varieties use sugar to make them more palatable, given that a combination of oats and water is not particularly tasty. A 1-cup (240mL) serving of Good & Gather® Original Oat Milk contains 12 grams of added sugars ⁽¹⁰⁾.

10. Nut Butters

Many commercial varieties of nut butter use added sugars to enhance the flavor and texture. Although natural nut butters are simply made of nuts, and sometimes salt, conventional peanut butter and almond butter spreads contain hidden sugars. A 2-tablespoon (34-gram) serving of Peter Pan® Creamy Honey Roast Peanut Spread contains 7 grams of added sugars ⁽¹¹⁾.

11. Canned Soups

Shockingly, canned soups are a frequent source of hidden sugars. While homemade soup recipes rarely call for adding sugar, pre-made varieties sometimes use sugar to balance acidity and extend shelf life. High fructose corn syrup and glucose are the most commonly used hidden sugars in canned soups. A 1/2-cup (120mL) serving of Campbell’s® Condensed Tomato Soup contains 8 grams of added sugars ⁽¹²⁾.

12. Bread

While traditional bread only requires flour, water, salt, and yeast, many food manufacturers add sugar to commercial breads. Even whole-wheat, whole-grain, and multi-grain varieties marketed as “healthy” can contain hidden sugars. It’s for this reason that sourdough is considered the healthiest bread, as it’s only made with flour, water, and salt. A 2-slice (57-gram) serving of Wonder Bread® Classic White contains 5 grams of added sugar ⁽¹³⁾.

13. Sports Drinks

Sports drinks contain added sugar for a reason: to provide an easily digested and fast-acting fuel source to enhance athletic performance and recovery. However, if consumed outside of these situations, sports drinks and energy drinks contain an excessive amount of added sugar, particularly for sedentary individuals. A 1-bottle (597mL) serving of Gatorade® Lemon Lime Sports Drink contains 34 grams of added sugar ⁽¹⁴⁾.

14. Coffee Creamers

Coffee creamers are one of the most significant sources of hidden sugars. Often sweetened with corn syrup or dextrose, these cream-like liquids are packed full of sugar. Not to mention, their serving size is small, so they add up quickly, especially if you drink multiple coffees per day. A 1-tablespoon (15mL) serving of Coffee Mate® French Vanilla Liquid Creamer contains 5 grams of added sugar ⁽¹⁵⁾.

15. Dried Fruits

Although you would think dried fruit is just that – dried, fruit – some versions contain hidden added sugars. Some brands use syrups or fruit juice concentrate to enhance flavor and improve texture. That said, it’s easy to find 100% naturally dried fruit without added sugar at most major grocery stores. A 1/4-cup (40-gram) serving of Ocean Spray® Craisins Original Dried Cranberries contains 26 grams of added sugar ⁽¹⁶⁾.

Tips for Reducing Hidden Sugar Intake

To be clear, added sugars are safe to consume in a healthy diet and don’t need to be avoided altogether; however, excess sugar intake can pose a problem to overall health. Exactly how much added sugar a person should consume per day varies by person, as the Dietary Guidelines for Americans recommends that added sugars should make up no more than 10% of total calorie intake, and ideally no more than 5% ⁽¹⁷⁾.

While there are many ways to eat less sugar, some simple tips to help reduce your intake of hidden added sugars include:

1. Check the Nutrition Facts label for “Added Sugars”.
2. Read the Ingredients list for code words for sugar.
3. Reach for “Low-Sugar” or “No Added Sugar” options.
4. Limit processed foods and prioritize whole foods: fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish.