What Foods Are Low in Maltose?

November 24, 2025 •

3 min read

Maltose, a sugar made of two glucose units, is found in many grains and cooked starches. This is particularly relevant for individuals managing congenital sucrase-isomaltase deficiency (CSID) or simply monitoring their sugar intake. Navigating a low-maltose diet involves understanding which foods contain this specific disaccharide and choosing healthier, low-sugar alternatives.

Quick Summary

This article outlines numerous food options that are naturally low in maltose, including specific fruits, vegetables, and grains. It also details foods with high maltose content to avoid and provides practical advice for managing intake, particularly for those with specific dietary needs.

Key Points

Identify Maltose Sources: Maltose is found in malted grains, beer, and foods where starch has been broken down by heat or enzymes, such as cooked sweet potatoes.
Choose Low-Maltose Fruits: Opt for fresh, raw berries, citrus fruits, and melons, as they contain minimal maltose.
Select Non-Starchy Vegetables: Focus on vegetables like leafy greens, broccoli, and cucumbers, which are naturally low in sugar.
Utilize Low-Maltose Grains: Opt for uncooked amaranth, teff, and plain oats, and be cautious with malted or processed grain products.
Include Maltose-Free Proteins: Meat, poultry, fish, eggs, and most nuts are excellent sources of protein that do not contain maltose.
Avoid Processed High-Maltose Items: Steer clear of high-maltose corn syrup, many baked goods, and certain candies that use maltose as a sweetener.
Read Labels Carefully: Always check ingredient lists for terms like 'malt,' 'malt syrup,' or 'high-maltose corn syrup' to identify hidden maltose.

Understanding Maltose in Your Diet

Maltose, or 'malt sugar,' is a disaccharide made of two glucose molecules. While less sweet than table sugar (sucrose), it is found in many common food sources and is often produced during the malting or cooking process of starchy foods. For individuals with a rare genetic disorder called congenital sucrase-isomaltase deficiency (CSID), properly digesting maltose can be difficult, leading to gastrointestinal symptoms. Other people may simply wish to reduce their intake of added sugars. The good news is that many wholesome and delicious foods are naturally low in this sugar.

Low-Maltose Fruits

Many fresh, raw fruits are naturally low in maltose, with their sugar content primarily being fructose and glucose. However, cooking or processing can increase maltose levels.

Berries: Strawberries, blueberries, and raspberries are naturally low in maltose.
Avocado: This fruit contains very little sugar.
Citrus Fruits: Lemons, limes, and grapefruit are excellent low-maltose options.
Cantaloupe and Watermelon: Both melons contain minimal maltose in their raw state.
Apples and Pears (raw): These are generally low in maltose.

Low-Maltose Vegetables

Most non-starchy vegetables are low in maltose and are good sources of vitamins, minerals, and fiber. Cooking can affect the maltose content in starchy vegetables.

Leafy Greens: Spinach, kale, and cabbage are very low in sugar.
Cruciferous Vegetables: Broccoli and cauliflower are good choices.
Squash: Cucumber and zucchini are particularly low in maltose.
Root Vegetables: Celery root and rutabaga are low in maltose.
Other Options: Green beans, peas, and tomatoes are also suitable.

Low-Maltose Grains and Starches

Some grains and starches are naturally low in maltose, especially unprocessed varieties.

Oats: Unprocessed oats contain minimal maltose.
Quinoa: A gluten-free, low-maltose option.
Amaranth and Teff: Uncooked ancient grains with extremely low maltose levels.
Rice: Unprocessed rice contains little to no free maltose, but processed rice products can have more.

Low-Maltose Proteins and Dairy

Most unprocessed animal proteins and dairy products are naturally maltose-free.

Meat and Poultry: Unprocessed meats contain no maltose.
Fish and Seafood: All types are free of maltose.
Eggs: An excellent maltose-free protein source.
Dairy: Plain, unsweetened yogurt and cottage cheese are low in maltose.
Nuts and Seeds: Most are low in maltose.

Comparison of Maltose Content: Low vs. High


Food Category	Low-Maltose Examples	High-Maltose Examples	Key Considerations
Grains/Starches	Uncooked amaranth, teff, plain oats, quinoa	Malted grains (barley), instant oats (flavored), sweet potatoes (cooked), gluten-free bread	Cooking starchy foods often increases maltose content; malting significantly increases it.
Fruits	Fresh, raw berries, citrus fruits, cantaloupe	Cooked or canned fruits, dried fruits, some fruit juices	Raw fruits generally contain low maltose, but processing with heat can create it.
Vegetables	Cabbage, cucumber, spinach, broccoli	Cooked sweet potatoes, some vegetable purees	The maltose in vegetables often depends on the cooking method and initial starch content.
Processed Goods	N/A	High-maltose corn syrup, beer, caramel sauce, certain candies	Maltose is commonly used as an inexpensive sweetener in commercial food production.

Making Your Low-Maltose Diet a Success

Managing a low-maltose diet requires careful label reading and prioritizing fresh, whole foods, avoiding processed items with malted grains or syrups. Cooking meals from scratch with low-maltose ingredients gives control over content. When dining out, inquire about preparation methods. Use alternative sweeteners and be aware that heat can convert starch to maltose. Incorporating low-maltose grains like amaranth or quinoa offers dietary variety.

Conclusion

A low-maltose diet is achievable by focusing on fresh fruits, non-starchy vegetables, and unprocessed grains. Avoiding malted and highly processed starch-based foods is crucial. For medical conditions like CSID, consulting a healthcare provider or dietitian is vital for a balanced plan.

The Royal Society of Chemistry offers a detailed chapter on maltose sources and analytical approaches.

Frequently Asked Questions

Maltose is a disaccharide made of two glucose molecules, while sucrose is a disaccharide made of one glucose and one fructose molecule. They are both sugars but have different compositions and levels of sweetness.

Yes, cooking can increase the maltose content in starchy foods. For example, the heat and processing involved in cooking sweet potatoes cause the starches to break down into maltose.

Not all grains are high in maltose. Unprocessed grains like quinoa, amaranth, and teff contain very little maltose. The highest concentrations are found in malted grains and processed starches.

Symptoms of maltose intolerance, often associated with a condition like CSID, can include gastrointestinal discomfort such as stomach cramps, bloating, excessive gas, and diarrhea after consuming maltose.

Some processed foods may be acceptable, but it requires careful label-reading. You should avoid products containing malted grains, high-maltose corn syrup, or other forms of added malt sugar.

Honey contains highly variable quantities of maltose, along with other sugars. It is not a reliable low-maltose food and is generally best to be avoided on a strict low-maltose diet.

While there is significant overlap, a low-maltose diet is not exactly the same as a general low-sugar diet. It specifically restricts foods high in malt sugar, which includes many starchy foods and malted products, in addition to common sweets.