Moderate GI
1,811 foods
Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Sorted by glycemic load per 100 g, lowest first.
Pierogi Medium GI 65 GL 21 / 100 g 4.5/10 
Pistachio cranberry tiramisu Medium GI 55 GL 21 / 100 g 2/10 Pizza pie Medium GI 65 GL 21 / 100 g 4/10 
Pizza rolls Medium GI 65 GL 21 / 100 g 2/10 
Plain Dumpling Medium GI 65 GL 21 / 100 g 4/10 
Potato and Cheese Dumplings Medium GI 65 GL 21 / 100 g 4.5/10 Potato and cheese pierogi Medium GI 65 GL 21 / 100 g 3/10 Pupusa Medium GI 65 GL 21 / 100 g 4/10 Saffron pancake Medium GI 65 GL 21 / 100 g 3/10 Sesame sushi Medium GI 65 GL 21 / 100 g 5/10 Small calzone Medium GI 65 GL 21 / 100 g 4/10 
Soup seasoning mix Medium GI 60 GL 21 / 100 g 3/10 Stuffed pastry Medium GI 65 GL 21 / 100 g 4/10 Stuffing ball Medium GI 65 GL 21 / 100 g 4/10 Stuffing with cranberries Medium GI 65 GL 21 / 100 g 4/10 Sub sandwich Medium GI 65 GL 21 / 100 g 4/10 Sugar-free chocolate croissant Medium GI 55 GL 21 / 100 g 3/10 Tempura maki Medium GI 65 GL 21 / 100 g 4/10 Tostada with refried beans Medium GI 65 GL 21 / 100 g 5/10 Trader Joe's Scallion Pancakes (Pa jeon) Medium GI 65 GL 21 / 100 g 4/10 
Triple sec Medium GI 65 GL 21 / 100 g 2/10 Vegan pizza Medium GI 65 GL 21 / 100 g 4/10 
Whole garlic toast Medium GI 55 GL 21 / 100 g 7/10 Whole pumpkin seed bread Medium GI 55 GL 21 / 100 g 6/10 Whole wheat plum cake Medium GI 55 GL 21 / 100 g 5/10 Almond butter protein bar Medium GI 55 GL 22 / 100 g 4/10 
Bagel with minced meat Medium GI 65 GL 22 / 100 g 4/10 Cheese croissant Medium GI 65 GL 22 / 100 g 3/10 
Cheese Seasoning Powder Medium GI 55 GL 22 / 100 g 3.5/10 
Chow mein noodles Medium GI 58 GL 22 / 100 g 3/10 
Crispy onions Medium GI 55 GL 22 / 100 g 3/10 
Crispy peanut bbq Medium GI 55 GL 22 / 100 g 3/10 Eel nigiri Medium GI 68 GL 22 / 100 g 4/10 Gel Medium GI 65 GL 22 / 100 g 2/10 
Honey mustard sauce Medium GI 55 GL 22 / 100 g 3/10 
Kind Bar Medium GI 55 GL 22 / 100 g 4/10 
Lemon curd Medium GI 55 GL 22 / 100 g 2/10 Noah's pudding Medium GI 65 GL 22 / 100 g 4/10 
Quinoa and amaranth bread Medium GI 55 GL 22 / 100 g 6/10 Salami bun Medium GI 65 GL 22 / 100 g 3/10 
Sugar-Free Raspberry Jam Medium GI 55 GL 22 / 100 g 4/10 
Weight loss shake powder Medium GI 55 GL 22 / 100 g 3/10 Whole wheat egg bread Medium GI 55 GL 22 / 100 g 7/10 
Wholegrain amaranth bread Medium GI 55 GL 22 / 100 g 7/10 Balsamic glaze Medium GI 55 GL 23 / 100 g 2/10 
Bean bread Medium GI 60 GL 23 / 100 g 5/10 Black currant filling Medium GI 55 GL 23 / 100 g 3/10 Carpathian cream cake Medium GI 65 GL 23 / 100 g 2/10 Cheese scone Medium GI 60 GL 23 / 100 g 4/10 Cherry liqueur Medium GI 65 GL 23 / 100 g 1/10 
Chia Seed Bread Medium GI 55 GL 23 / 100 g 6/10 
Chutney Medium GI 55 GL 23 / 100 g 3/10 
Classic Pancake Medium GI 67 GL 23 / 100 g 3/10 
Food product Medium GI 65 GL 23 / 100 g 3/10 Fried banana Medium GI 60 GL 23 / 100 g 4/10 High protein chocolate wafer Medium GI 65 GL 23 / 100 g 3/10 
Japanese barbecue sauce Medium GI 60 GL 23 / 100 g 2/10 Nachos with guacamole Medium GI 65 GL 23 / 100 g 4/10 Oat bread Medium GI 55 GL 23 / 100 g 5/10 Plum dumplings Medium GI 65 GL 23 / 100 g 3/10 Potato pirozhok Medium GI 65 GL 23 / 100 g 4/10 Pumpkin jam Medium GI 65 GL 23 / 100 g 3/10 Rainbow sherbet Medium GI 65 GL 23 / 100 g 1/10 Raspberry friand Medium GI 55 GL 23 / 100 g 2/10 
Rye roll with grains Medium GI 55 GL 23 / 100 g 6/10 Soy milk glaze Medium GI 65 GL 23 / 100 g 2/10 Sunflower spelt bread Medium GI 55 GL 23 / 100 g 6/10 
Whole grain croissant Medium GI 55 GL 23 / 100 g 3/10 
Whole grain muffin Medium GI 55 GL 23 / 100 g 4/10 
Whole grain pinsa Medium GI 55 GL 23 / 100 g 6/10 Whole wheat pinsa Medium GI 55 GL 23 / 100 g 7/10 Apple pancake Medium GI 65 GL 23.4 / 100 g 4/10 Whole apple pancakes Medium GI 65 GL 23.4 / 100 g 4/10 
Bacon seasoning Medium GI 60 GL 24 / 100 g 2.5/10 
Bbq marinade Medium GI 60 GL 24 / 100 g 2/10 
Beef flavoring Medium GI 60 GL 24 / 100 g 2/10 
Brown bread Medium GI 55 GL 24 / 100 g 6/10 Chicken flavor Medium GI 60 GL 24 / 100 g 2/10 
Cranberry sauce canned Medium GI 60 GL 24 / 100 g 2/10 Dried cream Medium GI 60 GL 24 / 100 g 2/10 
Instant soup seasoning mix Medium GI 60 GL 24 / 100 g 2.5/10 
KIND Bar Caramel Almond & Sea Salt Medium GI 55 GL 24 / 100 g 4.5/10 
Orange liqueur Medium GI 60 GL 24 / 100 g 2/10 
Pancakes Medium GI 67 GL 24 / 100 g 4/10 Pumpkin mantou Medium GI 65 GL 24 / 100 g 4.5/10 
Raspberry fruit spread Medium GI 55 GL 24 / 100 g 3/10 
Seasoning Powder Medium GI 60 GL 24 / 100 g 2.5/10 
Whole grain focaccia Medium GI 55 GL 24 / 100 g 6/10 
Whole grain pizza crust Medium GI 55 GL 24 / 100 g 5/10 
Whole green bun Medium GI 55 GL 24 / 100 g 6/10 Whole wheat crumpet Medium GI 65 GL 24 / 100 g 6/10 
Wholemeal bread with grains Medium GI 55 GL 24 / 100 g 6.5/10 Cottage cheese cookie Medium GI 55 GL 24.8 / 100 g 4/10 
12 grain bread Medium GI 55 GL 25 / 100 g 6/10 
12 grain toast Medium GI 55 GL 25 / 100 g 6/10 Almond tart Medium GI 55 GL 25 / 100 g 2/10 Apple turnover Medium GI 65 GL 25 / 100 g 2/10 Badam halwa Medium GI 55 GL 25 / 100 g 3/10 Baked toast peanut butter Medium GI 65 GL 25 / 100 g 4/10 
Baked whole wheat donut (no added sugar) Medium GI 55 GL 25 / 100 g 6.5/10 
