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.
Rye bread Medium GI 65 GL 27.6 / 100 g 7/10 
Whole rye bread Medium GI 58 GL 27.7 / 100 g 7/10 
Brown toast Medium GI 65 GL 28 / 100 g 6/10 
Dehydrated rye sourdough Medium GI 55 GL 28 / 100 g 6/10 
Dumpling wrapper Medium GI 60 GL 28 / 100 g 3/10 English muffin peanut butter jelly Medium GI 65 GL 28 / 100 g 3/10 Focaccia with spelt flour Medium GI 60 GL 28 / 100 g 5/10 
Gyoza wrapper Medium GI 60 GL 28 / 100 g 4/10 
Hoisin sauce Medium GI 55 GL 28 / 100 g 2/10 Maxi king bar Medium GI 55 GL 28 / 100 g 2/10 Meal replacement bar Medium GI 55 GL 28 / 100 g 4/10 Paratha Medium GI 62 GL 28 / 100 g 4/10 
Praline Medium GI 55 GL 28 / 100 g 2/10 Prune cream Medium GI 55 GL 28 / 100 g 3/10 Rye baguette Medium GI 58 GL 28 / 100 g 6/10 Spelt harvest bread Medium GI 60 GL 28 / 100 g 6/10 
Toasted wheat germ Medium GI 55 GL 28 / 100 g 5/10 Whole koulouri thessalonikis bread Medium GI 55 GL 28 / 100 g 6/10 Whole wheat chocolate chip bread Medium GI 55 GL 28 / 100 g 5/10 
Whole wheat pita bread Medium GI 57 GL 28 / 100 g 6.5/10 Yokebe chocolate powder Medium GI 55 GL 28 / 100 g 3/10 
Croissant Medium GI 67 GL 28.4 / 100 g 2/10 Almond macaroon base Medium GI 55 GL 29 / 100 g 2/10 
Apple Jam Medium GI 65 GL 29 / 100 g 3/10 Apple pie meringue Medium GI 65 GL 29 / 100 g 2/10 Berry cake Medium GI 65 GL 29 / 100 g 3/10 
Blueberry Extract Medium GI 55 GL 29 / 100 g 4/10 Breadcrumbs with butter Medium GI 65 GL 29 / 100 g 3/10 
Cheesecake donut Medium GI 65 GL 29 / 100 g 3/10 
Cheesecake Factory Brown Bread Medium GI 55 GL 29 / 100 g 4/10 Cheesecake filling Medium GI 65 GL 29 / 100 g 2/10 Cherry topping Medium GI 65 GL 29 / 100 g 2/10 Cherry turnover Medium GI 65 GL 29 / 100 g 2/10 Chips Medium GI 56 GL 29 / 100 g 2/10 
Chocolate croissant Medium GI 65 GL 29 / 100 g 2/10 
Cinnamon pancakes Medium GI 65 GL 29 / 100 g 3/10 Cloudberry jam Medium GI 65 GL 29 / 100 g 2/10 
Coconut bites Medium GI 55 GL 29 / 100 g 2/10 
Corn and sunflower bread Medium GI 65 GL 29 / 100 g 4/10 Daim cake Medium GI 65 GL 29 / 100 g 1/10 
Dipping sauce Medium GI 65 GL 29 / 100 g 2/10 Donauwelle Medium GI 65 GL 29 / 100 g 2/10 
Dumpling Dough Medium GI 65 GL 29 / 100 g 4/10 Flavor base powder Medium GI 65 GL 29 / 100 g 1/10 Fruit pastry Medium GI 65 GL 29 / 100 g 2/10 Gluten free brown pitta Medium GI 65 GL 29 / 100 g 5/10 
Grain Wrap Medium GI 60 GL 29 / 100 g 4/10 
High protein pancake mix Medium GI 65 GL 29 / 100 g 4/10 Key lime pie Medium GI 65 GL 29 / 100 g 2/10 
Kirkland Trail Mix Medium GI 55 GL 29 / 100 g 3/10 Lemon tart Medium GI 65 GL 29 / 100 g 2/10 
Lingonberry sauce Medium GI 65 GL 29 / 100 g 2.5/10 
Masa Dough Medium GI 65 GL 29 / 100 g 6/10 
Mille-feuille Medium GI 65 GL 29 / 100 g 2/10 
Mixed bread Medium GI 60 GL 29 / 100 g 5/10 Mochi ice cream Medium GI 65 GL 29 / 100 g 2/10 
Nutrients blend Medium GI 65 GL 29 / 100 g 3/10 
Oatnut bread Medium GI 65 GL 29 / 100 g 5/10 Olive focaccia Medium GI 65 GL 29 / 100 g 4/10 Peach extract Medium GI 65 GL 29 / 100 g 2/10 
Pineapple extract Medium GI 65 GL 29 / 100 g 3/10 Pineapple upside down cake Medium GI 65 GL 29 / 100 g 2/10 Puff pastry balls Medium GI 65 GL 29 / 100 g 2/10 Pumpkin bread Medium GI 65 GL 29 / 100 g 5/10 Pumpkin seed flax granola Medium GI 55 GL 29 / 100 g 5/10 Quark ball Medium GI 65 GL 29 / 100 g 2/10 Quark doughnuts Medium GI 65 GL 29 / 100 g 2/10 Quark pastry Medium GI 65 GL 29 / 100 g 3/10 
Quinoa bread slice Medium GI 65 GL 29 / 100 g 6/10 Ramen soup base powder Medium GI 65 GL 29 / 100 g 2/10 Raspberry protein pudding mix Medium GI 65 GL 29 / 100 g 3/10 Salted potato chips Medium GI 56 GL 29 / 100 g 2/10 
Seasoning blend Medium GI 65 GL 29 / 100 g 1/10 Sesame snaps Medium GI 55 GL 29 / 100 g 2/10 
Sourdough muffin Medium GI 65 GL 29 / 100 g 4/10 
Spelt flour pastry with jam Medium GI 60 GL 29 / 100 g 4/10 Spelt roll Medium GI 60 GL 29 / 100 g 6/10 
Spelt roll Medium GI 60 GL 29 / 100 g 5/10 
Strawberry filling Medium GI 65 GL 29 / 100 g 2/10 Tart cherry juice concentrate Medium GI 58 GL 29 / 100 g 3/10 Tart crust Medium GI 60 GL 29 / 100 g 4/10 Ube halaya Medium GI 65 GL 29 / 100 g 2/10 
White cheddar seasoning Medium GI 65 GL 29 / 100 g 3/10 Whole burger bun Medium GI 65 GL 29 / 100 g 6/10 Poori Medium GI 65 GL 29.9 / 100 g 4.2/10 
Pita bread Medium GI 57 GL 29.9 / 100 g 3/10 
100% Fruit Jam Medium GI 55 GL 30 / 100 g 3/10 Aronia jam Medium GI 55 GL 30 / 100 g 2/10 
Banana Bread Medium GI 60 GL 30 / 100 g 3/10 
Butter Croissant Medium GI 67 GL 30 / 100 g 2/10 
Carrot muffin Medium GI 60 GL 30 / 100 g 2.5/10 
Chocolate cream Medium GI 55 GL 30 / 100 g 2/10 Corn flour bun Medium GI 68 GL 30 / 100 g 5/10 Dried trail mix with cranberries Medium GI 55 GL 30 / 100 g 3/10 
Egg seasoning mix Medium GI 60 GL 30 / 100 g 2/10 Egg tagliatelle Medium GI 55 GL 30 / 100 g 4/10 Engadine nut tart Medium GI 55 GL 30 / 100 g 2/10 Fire wings seasoning Medium GI 60 GL 30 / 100 g 2/10 Genoise Medium GI 55 GL 30 / 100 g 3/10 Mixed white and whole wheat bread Medium GI 65 GL 30 / 100 g 4/10 
