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Cranberries (4 grams sugars per cup)

While cranberries provide healthy amounts of vitamin C and fiber, health researchers have recently been touting the amount of phytonutrients that they provide. Phytonutrients contain antioxidant, anti-inflammatory and anti-cancer properties. Watch out for sugary juices containing cranberries, as they will inflate the cranberry’s naturally moderate amount of sugar at 4 grams per cup. Check out this Walnut Cranberry Squash "Rice" recipe, which calls for plain dried cranberries or cranberries sweetened with juice instead of sugar.