Moderate GI
2,137 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.
Hokey pokey ice cream Medium GI 65 GL 21 / 100 g 2/10 
Ice cream bar Medium GI 65 GL 21 / 100 g 2/10 
Instant seasoning Medium GI 60 GL 21 / 100 g 2.5/10 Junior Frosty Medium GI 65 GL 21 / 100 g 1/10 Karelian pie Medium GI 65 GL 21 / 100 g 5/10 
Khachapuri Medium GI 65 GL 21 / 100 g 4/10 Mamey sapote Medium GI 65 GL 21 / 100 g 6/10 Nut cake Medium GI 55 GL 21 / 100 g 3/10 Oat arepa Medium GI 55 GL 21 / 100 g 7/10 
Orange chicken Medium GI 65 GL 21 / 100 g 3.5/10 Oreo McFlurry Medium GI 65 GL 21 / 100 g 1/10 Peanut bread Medium GI 55 GL 21 / 100 g 5/10 Peanut butter pie Medium GI 55 GL 21 / 100 g 2/10 Peanuts in batter Medium GI 55 GL 21 / 100 g 3/10 Pickled chutney Medium GI 55 GL 21 / 100 g 3/10 
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 Pork ribs bao bun 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 Protein cookie Medium GI 55 GL 21 / 100 g 4/10 Prune wine sauce Medium GI 55 GL 21 / 100 g 3/10 Pumpkin breading Medium GI 55 GL 21 / 100 g 5/10 Pumpkin tart Medium GI 65 GL 21 / 100 g 4/10 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 oat roll Medium GI 55 GL 21 / 100 g 6/10 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 Toastie 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 ice cream cone 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 Zapiekanka Medium GI 65 GL 21 / 100 g 4/10 Fried stuffed crepe Medium GI 62 GL 21.1 / 100 g 4.2/10 Herb pierogi Medium GI 60 GL 21.6 / 100 g 5/10 Raspberry pie Medium GI 55 GL 21.7 / 100 g 3.5/10 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 Blueberry crisp Medium GI 58 GL 22 / 100 g 3/10 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 pogaca Medium GI 55 GL 22 / 100 g 6/10 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 Apricot dumpling Medium GI 62 GL 22.3 / 100 g 4.5/10 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 Cream soup puff Medium GI 65 GL 23 / 100 g 4/10 Crepe with fillings Medium GI 65 GL 23 / 100 g 3/10 Dan dan noodles Medium GI 65 GL 23 / 100 g 4/10 Dumplings with blueberries Medium GI 65 GL 23 / 100 g 4/10 
Food product Medium GI 65 GL 23 / 100 g 3/10 Fried banana Medium GI 60 GL 23 / 100 g 4/10 Fruit crumble Medium GI 60 GL 23 / 100 g 3/10 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 Lentil flour bread Medium GI 55 GL 23 / 100 g 7/10 Nachos with guacamole Medium GI 65 GL 23 / 100 g 4/10 Pear rye cake Medium GI 55 GL 23 / 100 g 4/10 Plum dumplings Medium GI 65 GL 23 / 100 g 3/10 Potato pirozhok Medium GI 65 GL 23 / 100 g 4/10 Puff pastry shell Medium GI 60 GL 23 / 100 g 3/10 Puff pastry snail Medium GI 65 GL 23 / 100 g 2/10 Pumpkin jam Medium GI 65 GL 23 / 100 g 3/10 
