S&W Mayo: 1g of sugar per 100grams
Woolworths Select 97% fat free Mayo: 21.9g of sugar per 100grams.

This is a blog with a few simple ideas:

(i) Sugar is the main cause of obesity, Type 2 diabetes etc. (Watch Professor Lustig's video below, or refer to this NY Times article.)

(ii) Most people get their food from supermarkets.

Therefore, (iii) this blog makes it easy for people to find the low/no sugar brands by listing all items at the supermarket in order based on their sugar content. The Best (low or no sugar) and Worst (high sugar) are highlighted. This blog is not interested in, nor does it detail, glucose (the good sugar found in pasta, potatoes, etc), but rather, refined white or high fructose corn syrup added to almost every processed food item.

I'm based in Australia, therefore I can only itemise products in Australian supermarkets. If you're in the UK or US, Canada, etc, please feel free to copy the format of this blog and do the same.

The point of this blog is that every-day items either don't need any added sugar, or could have significantly less. As you can see from the Mayonnaise example, the variance of added sugar content with a product group can be astounding.

Navigating this blog. On the right, is an alphabetical list, and each item is linked to it's original blog post. Eventually you'll see an A to Z listing. I'll try and do two grocery items (and therefore blog posts) per week.

How you can use this blog: Eat the same food-stuffs you currently eat, but significantly lower your sugar intake by switching to low or no sugar brands. Where there are no sugar free options within a product group, I'll try and post a link of where to find sugar free alternatives and/or recipes.

I'm also entering all the info I gather onto a spreadsheet, and I'll eventually make this downloadable as a Torrent.

Crumpets

All values are grams of sugar per 100 grams.

Golden	1
Golden Wholemeal	1
Coles Bakery Crumpet Snaps	1
Aldi Sunny 99% Fat Free	1.8
Wonder White Hi Fibre Plus	3.3
Mighty Soft 99% Fat Free	4.8

Peanut Butter

Note: Only Aldi and Woolworths stocked products detailed so far. I'll update with Coles shortly.

All values are grams of sugar per 100 grams.

Sanitarium Natural Peanut Butter	5
Sanitarium Smooth No Added Sugar or Salt	5
Sanitarium Crunchy No Added Sugar or Salt	5
Macro Organic Smooth	5.5
Macro Organic Crunchy	5.8
Woolworths Select Super Crunchy	7.1
Dick Smith's Crunchy	7.9
Kraft Nuts Crunchy	8
Kraft Nuts Smooth	8.1
Woolworths Select Smooth	8.3
Woolworths Select Light Crunchy	8.7
Woolworths Select Crunchy	8.7
Woolworths Select Crunchy	9
Aldi American Style Smooth	9.4
Aldi American Style Super Crunchy	9.4
Kraft Nuts Light Cruncy	9.5
Kraft Nuts Light Smooth	9.6
Dick Smith's Smooth	9.6
Aldi Bramwells Crunchy	9.8
Sanitarium Crunchy	10
Woolworths Homebrand Smooth	10.6
Woolworths Homebrand Crunchy	10.8
Woolworths Select Light Smooth	11.4
Aldi Bramwells Smooth	13.6

Breakfast Cereal

Note: This is just a start, about 1/3rd of the way through items typically on shelves in Australian supermarkets.

All values are grams of sugar per 100 grams.

Coles Smart But Wheat Biscuit	0.8
Sanitarium Puffed Wheat	0.8
Aldi Wheat Biscuit	2.7
Coles Whole Wheat Biscuits	2.8
Aldi Goldenvale Oats Sensations Apricot & Grains	2.9
Sanitarium Weet Bix	3.3
Aldi Goldenvale Oats Sensations Mixed Berry	5
Kellogg's Corn Flakes	7.9
Aldi Goldenvale Oats Sensations Sultana Apple & honey	8.3
Kellogg's 5 Grain Mini-Wheats	8.8
Coles Corn Flakes	9
Kellogg's Rice Bubbles	9
Aldi Goldenvale Breakfast Bubbles	9.5
Kellogg's All Bran Wheat Flakes	10.5
Coles Rice Puffs	10.6
Aldi Goldenvale Healthy Start Summer Burst	11.1
Kellogg's Guardian	11.8
Aldi Just Organic Cranberry & Almond Muesli	12
Be Natural 5 Wholegrain Flakes	12.5
Aldi Goldenvale Apricot & Almond Muesli	13.2
Be Natuaral Cashew, Almond, Hazelnut & Coconut	13.5
Kellogg's All-Bran Original	13.6
Aldi Goldenvale Just Bran	13.7
Aldi Be Light Natural Special Flakes	14.1
Kellogg's Special K	14.5
Aldi Goldenvale Fruit & Nut Muesli	14.7
Coles Bran Start	15.2
Kellogg's Blackcurrent Flavoured Mini-Wheats	15.9
Kellogg's Special K Advantage	16.1
Aldi Goldenvale Healthy Start Fruit n Nuts	16.5
Aldi Be Light Forest Berries	16.5
Goodness Superfoods Protein 1st	17.1
Aldi Goldenvale Mountain muesli	17.4
Alidi Goldenvale Wholegrain Hoops	17.5
Sanitarium Light n Tasty Macadamia & Honey	17.7
Kellogg's Just Right Clusters & 5 Grains	17.9
Coles Rights Start Fruit & Fibre	18.7
Goodness Superfoods Heart 1st	18.7
Sanitarium Granola Oat Clusters Vanilla & Almond	19.2
Kellogg's All-Bran Apple Crunch	19.7
Be Natural Pink lady Apple & Flame Raisin	20.4
Kellogg's Sustain	20.4
Aldi Just Organic Toasted Mueslie Clusters	21
Sanitarium Granola Oat Clusters	21.5
Sanitarium Weet-Bix Bites Apricot	22.4
Sanitarium Weet-Bix Bites Wild Berry	22.6
Kellogg's Sultana Bran	22.7
Dick Smith Bush Foods Breakfast	23.2
Sanitarium Light n Tasty Apricot & Almond	23.6
Kellogg's Special K Honey Almond	24
Sanitarium Light n Tasty Berry	24.3
Coles Right Start Traditional	24.4
Kellogg's Sultana Bran Buds	25.1
Kellogg's Special K Forest Berries	25.7
Aldi Goldenvale Choco Balls	25.8
Aldi Goldenvale Balanced Right	25.8
Aldi Good Source Of Fibre Fruit n Fibre	25.8
Kellogg's Honey Almond Wheat Flakes	26.1
Aldi Goldenvale Antioxidant Rich Wild Berry	26.5
Coles Honey Crunch Corn Flakes	27.1
Aldi Goldenvale Honey Nut Cornflakes	27.8
Aldi Goldenvale Power Grain	28
Kelloggs Crunchy Nut Clusters	28.3
Kellogg's Sultana Bran Crunch	28.4
Goodness Superfoods Digestive 1st	29.9
Kellogg's Just Right Original	31.2
Aldi Goldenvale Bran & Sultanas	32.2
Aldi Goldenvale Continental Natural Muesli	32.8
Aldi Goldenvale Swiss Toasted Muesli	33.8
Aldi Goldenvale Choco Chips	34
Aldi Low In Fat Tropical fruits	34.7
Aldi Goldenvale Choco Rice	45.5
Aldi Goldenvale Honey Wheats	46

Bread

Note: This will take a few weeks as there's a large number of products. (Likewise with Breakfast cereals.) This is just a start, using two products I had in the freezer.

All values are grams of sugar per 100g

Burgen Rye	1.6
Coles Bakery WHITE	6

Mayonnaise

All values are grams of sugar per 100g

Best: S&W Whole Egg 1g
Worst: Woolworths Homebrand 97% Fat Free 26.6g

S&W Whole Egg	1
Thomy Delikatess	1.1
Paul Newman Whole Egg	1.1
Kraft Egg Mayo Omega 3	1.7
Praise Whole Egg	2.2
Kraft Miracle Whip	7.9
Kraft Classic	8.5
Praise Traditional	8.9
Kraft Creamy	11.6
Nando's Perinaise Peri-Peri	12
Praise Dijonnaise 97% Fat Free	12.7
Aldi Colway	12.7
Praise Whole Egg Lite	13
Woolworths Homebrand Creamy	14.2
Heinz Lite Salad Cream	14.9
Aldi Colway Creamy	15.4
Kraft 97% Fat Free	17.2
Praise 97% Fat Free	21
Aldi Colway Light 97% Fat Free	21.4
Woolworths Select 97% Fat Free	21.9
Woolworths Homebrand 97% Fat Free	26.6

Corn (canned)

All values are grams of sugar per 100g

Best: Woolworths Homebrand Baby Corn Spears 0.6g
Best (Kernels): Edgell 1.9g
Worst: Aldi New Season: 10.5g

Woolworths Homebrand Baby Corn Spears	0.6
Edgell	1.9
Greenland Corn Cuts	2.1
Golden Cirlcle	3.5
Edgell No Added Salt	4.7
Edgell Super Sweet	5
Woolworths Select Super Sweet	5.22
Edgell Creamed	5.3
Woolworths Homebrand	6
Greenland	6.1
Woolworths Homebrand Creamed	6.6
Aldi New Season	10.5

Notes: All products are canned kernels except where indicated.

Baked Beans

All values are grams of sugar per 100g.

Best Product: (2g Sugar) Spc Salt Reduced Rich Tomato
Worst Product: (7.5g Sugar) Aldi Corale.

Spc Salt Reduced Rich Tomato	2
Spc Cheesey Cheese	2.9
Spc Ham	3.3
Spc	3.4
Heinz	4.4
Heinz No Added Salt	4.4
Coles	4.7
Heinz English Recipe	5
Coles Organic	5
Coles Ham Sauce	5.1
Aldi Premium	5.5
Heinz Sweet Chilli	5.6
Heinz Ham Sauce	5.8
Aldi Premium Ham Sauce	5.9
Woolworths Homebrand	6.2
Heinz BBQ Sauce	6.4
Watties BB with Sausages	6.4
Coles Smart Buy	6.7
Watties	7.1
Aldi Corale	7.5

Notes: (i) Both Coles Smart Buy and Aldi Corale are the cheapest brands, clearly aimed at people on lower incomes. Both have very high rates of added sugar. (ii) All can sizes are around 420g. Interestingly, there was variation in sugar content per 100g within the same brand, based on can size. Generally the smaller cans (220g) had higher rates of sugar per 100g.