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.
Oatnut bread (Oroweat) Medium GI 65 GL 30 / 100 g 4/10 Pea crisps Medium GI 55 GL 30 / 100 g 4/10 
Pie crust Medium GI 60 GL 30 / 100 g 2/10 Pistachio marzipan Medium GI 55 GL 30 / 100 g 2/10 
Rootberry energy bites Medium GI 55 GL 30 / 100 g 3/10 Spelt crisps with sunflower seeds, sesame, and flaxseed Medium GI 55 GL 30 / 100 g 4/10 
Spinach Wrap Medium GI 65 GL 30 / 100 g 4/10 
Vegan pie crust Medium GI 60 GL 30 / 100 g 3/10 Whole wheat brioche Medium GI 60 GL 30 / 100 g 5/10 
Energy Bar Medium GI 55 GL 30.3 / 100 g 4/10 Methi ladoo Medium GI 55 GL 30.3 / 100 g 3/10 Nut sponge cake Medium GI 65 GL 30.6 / 100 g 3.2/10 Genoise sponge Medium GI 65 GL 30.6 / 100 g 3.5/10 Whole oat Medium GI 55 GL 30.6 / 100 g 8/10 Apricot turnover Medium GI 65 GL 31 / 100 g 2/10 Biscoff spread Medium GI 55 GL 31 / 100 g 2/10 
Buckwheat baguette Medium GI 65 GL 31 / 100 g 4/10 
Chocolate spread Medium GI 55 GL 31 / 100 g 2/10 Fried wonton Medium GI 65 GL 31 / 100 g 3/10 Hazelnut spread Medium GI 55 GL 31 / 100 g 1/10 
Hot dog bun with seeds and spelt flour Medium GI 65 GL 31 / 100 g 4/10 
Light Spelt Bread Medium GI 65 GL 31 / 100 g 4/10 Milk slice Medium GI 65 GL 31 / 100 g 2/10 
Multigrain bagel half Medium GI 65 GL 31 / 100 g 4/10 Multigrain Pita Bread Medium GI 62 GL 31 / 100 g 6/10 
Nixtamalized corn masa Medium GI 69 GL 31 / 100 g 4.5/10 Nut grain cookie Medium GI 60 GL 31 / 100 g 3/10 
Olive bread Medium GI 65 GL 31 / 100 g 4.5/10 Opera cake Medium GI 65 GL 31 / 100 g 1/10 Pad Thai sauce Medium GI 65 GL 31 / 100 g 3/10 Peanut butter cups Medium GI 60 GL 31 / 100 g 2/10 
Pecan danish pastry Medium GI 65 GL 31 / 100 g 2/10 Pitta bread Medium GI 57 GL 31 / 100 g 5/10 Plum filled pastry Medium GI 65 GL 31 / 100 g 3/10 
Pocket bread Medium GI 57 GL 31 / 100 g 4/10 Prague cake Medium GI 65 GL 31 / 100 g 1/10 Quark bun with chocolate chips Medium GI 65 GL 31 / 100 g 3/10 Raspberry cake Medium GI 65 GL 31 / 100 g 2/10 
Red bean paste Medium GI 65 GL 31 / 100 g 3/10 Soda bread Medium GI 65 GL 31 / 100 g 5/10 Spelt naan Medium GI 65 GL 31 / 100 g 5/10 Strawberry cake Medium GI 68 GL 31 / 100 g 2/10 
Sweet Pastry Medium GI 65 GL 31 / 100 g 2/10 
Sweetened cocoa cream Medium GI 55 GL 31 / 100 g 2.5/10 Unagi sauce Medium GI 65 GL 31 / 100 g 2/10 Vegan chocolate hazelnut spread Medium GI 55 GL 31 / 100 g 2/10 Vegan pastry Medium GI 65 GL 31 / 100 g 2/10 
Wheat wrap Medium GI 62 GL 31 / 100 g 4/10 Yeast cake with plum Medium GI 65 GL 31 / 100 g 3/10 
Oats Medium GI 55 GL 31.7 / 100 g 7/10 
Chocolate bar Medium GI 55 GL 31.9 / 100 g 1/10 Poppadom Medium GI 55 GL 31.9 / 100 g 5.2/10 
Banana chip Medium GI 55 GL 32 / 100 g 2/10 Boiled condensed milk Medium GI 60 GL 32 / 100 g 2/10 
Hamburger bun with sourdough Medium GI 65 GL 32 / 100 g 5/10 
Phyllo pastry Medium GI 57 GL 32 / 100 g 3/10 Snickers Medium GI 55 GL 32 / 100 g 1/10 
Tandoori roti Medium GI 62 GL 32 / 100 g 5/10 
Spelt flour Medium GI 55 GL 32.6 / 100 g 7/10 
12-grain bagel Medium GI 65 GL 33 / 100 g 5/10 Bajadera Medium GI 60 GL 33 / 100 g 2/10 Bajadera chocolate praline Medium GI 60 GL 33 / 100 g 1/10 
Baked lentil chips Medium GI 55 GL 33 / 100 g 5/10 
Barbecue seasoning Medium GI 60 GL 33 / 100 g 3/10 Blackberry jam Medium GI 55 GL 33 / 100 g 2/10 
Carrot bread Medium GI 65 GL 33 / 100 g 4/10 
Char Siu Sauce Medium GI 65 GL 33 / 100 g 2/10 Cheese and onion flavor Medium GI 60 GL 33 / 100 g 2/10 Chocolate cake with cherry Medium GI 65 GL 33 / 100 g 2/10 
Chocolate canelé Medium GI 65 GL 33 / 100 g 2/10 
Chocolate coating Medium GI 55 GL 33 / 100 g 2/10 
Coconut filling Medium GI 60 GL 33 / 100 g 2.5/10 Coconut snack Medium GI 60 GL 33 / 100 g 2/10 
Cream cheese frosting Medium GI 65 GL 33 / 100 g 2/10 
Curry roux Medium GI 65 GL 33 / 100 g 2/10 
Egg roll wrapper Medium GI 60 GL 33 / 100 g 3.5/10 Flapjack bar Medium GI 55 GL 33 / 100 g 3/10 Fresella whole wheat Medium GI 55 GL 33 / 100 g 7/10 Fromage cheese seasoning Medium GI 60 GL 33 / 100 g 2/10 
High protein cereal Medium GI 60 GL 33 / 100 g 5/10 Instant chicken soup powder Medium GI 65 GL 33 / 100 g 2/10 
Jaggery brittle Medium GI 55 GL 33 / 100 g 2/10 
Kama balls Medium GI 60 GL 33 / 100 g 3/10 
Ketchup seasoning Medium GI 55 GL 33 / 100 g 3/10 
Key lime filling Medium GI 65 GL 33 / 100 g 2/10 Kraft Macaroni and Cheese Medium GI 64 GL 33 / 100 g 2/10 
Light gravy powder reduced-salt Medium GI 60 GL 33 / 100 g 3/10 Linzer torte Medium GI 60 GL 33 / 100 g 2/10 Mandarin juice concentrate Medium GI 65 GL 33 / 100 g 2/10 
Milk cream filling Medium GI 65 GL 33 / 100 g 1/10 
Orange juice concentrate Medium GI 65 GL 33 / 100 g 3/10 
Philadelphia seeds crisps Medium GI 60 GL 33 / 100 g 4/10 
Potato chips paprika-flavored Medium GI 65 GL 33 / 100 g 4/10 
Praline filling Medium GI 60 GL 33 / 100 g 2/10 Pumpkin muffin Medium GI 65 GL 33 / 100 g 3/10 
Puri Medium GI 65 GL 33 / 100 g 3.5/10 
Ranch dip mix Medium GI 60 GL 33 / 100 g 2/10 Sacher torte Medium GI 65 GL 33 / 100 g 2/10 
Scorched peanut bites Medium GI 60 GL 33 / 100 g 2/10 Spaghetti seasoning mix Medium GI 65 GL 33 / 100 g 2/10 
