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.
Chicken fingers Medium GI 65 GL 12 / 100 g 3/10 Chicken popcorn Medium GI 65 GL 12 / 100 g 3/10 Chicken quesadilla Medium GI 55 GL 12 / 100 g 5/10 Chocolate milk drink Medium GI 65 GL 12 / 100 g 2/10 Chocolate milkshake Medium GI 65 GL 12 / 100 g 2/10 Coconut shrimp Medium GI 55 GL 12 / 100 g 4/10 
Cooked muesli Medium GI 55 GL 12 / 100 g 6.5/10 Cooked soba Medium GI 56 GL 12 / 100 g 6/10 
Cornmeal Mush Medium GI 68 GL 12 / 100 g 5/10 
Cottage Cheese Pancakes Medium GI 55 GL 12 / 100 g 5/10 Cream cheese stuffed bite Medium GI 55 GL 12 / 100 g 4/10 Cream of Wheat Original Medium GI 66 GL 12 / 100 g 4/10 
Daiquiri cocktail (bottled) Medium GI 65 GL 12 / 100 g 2/10 Eggwich sandwich Medium GI 55 GL 12 / 100 g 4/10 Enchilada with tomato sauce Medium GI 55 GL 12 / 100 g 5/10 Fat-Free Honey Mustard Dressing Medium GI 55 GL 12 / 100 g 3/10 Fish fingers whole wheat breaded Medium GI 55 GL 12 / 100 g 6/10 Fried chicken popcorn Medium GI 65 GL 12 / 100 g 3/10 Fruit jelly Medium GI 65 GL 12 / 100 g 2/10 Groats with vegetables Medium GI 55 GL 12 / 100 g 7/10 
Hand roll Medium GI 55 GL 12 / 100 g 6.5/10 
Hash brown casserole Medium GI 65 GL 12 / 100 g 4/10 
Honey pepper with cheese Medium GI 55 GL 12 / 100 g 4/10 Hot chocolate with whipped cream Medium GI 65 GL 12 / 100 g 3/10 Jelly dessert Medium GI 65 GL 12 / 100 g 2/10 Khichdi Medium GI 55 GL 12 / 100 g 7/10 
Loose Potato Slices Medium GI 65 GL 12 / 100 g 5/10 
Manwich sauce Medium GI 65 GL 12 / 100 g 2/10 
Millet pudding Medium GI 65 GL 12 / 100 g 6.5/10 
Minced meat pie Medium GI 55 GL 12 / 100 g 4/10 
Mushroom and cabbage croquette Medium GI 55 GL 12 / 100 g 5.5/10 NutraBio Intra Blast powder Medium GI 60 GL 12 / 100 g 4/10 
Oat & Whey Protein Pancake Medium GI 55 GL 12 / 100 g 6.5/10 
Packaged meal Medium GI 65 GL 12 / 100 g 3/10 
Parsley potatoes Medium GI 65 GL 12 / 100 g 5.5/10 
Pasta meat Medium GI 60 GL 12 / 100 g 4/10 Pasta with fish ragu Medium GI 55 GL 12 / 100 g 6/10 Pasta with sauce Medium GI 55 GL 12 / 100 g 5/10 Pastitsio Medium GI 65 GL 12 / 100 g 4/10 Puff pastry with nduja, sausage, and bell pepper Medium GI 55 GL 12 / 100 g 3/10 Ramen bowl Medium GI 65 GL 12 / 100 g 3/10 
Red spaghetti Medium GI 55 GL 12 / 100 g 5.5/10 Rice braised pork Medium GI 65 GL 12 / 100 g 4/10 
Sandwich with rye bread, grilled chicken breast, and fresh spinach Medium GI 55 GL 12 / 100 g 7/10 
Sauteed corn Medium GI 55 GL 12 / 100 g 6/10 Spaghetti with tomato sauce Medium GI 55 GL 12 / 100 g 5/10 Speck, red pepper, and arugula wrap Medium GI 55 GL 12 / 100 g 5/10 Strawberries in syrup Medium GI 65 GL 12 / 100 g 3/10 Sweet potato puree Medium GI 61 GL 12 / 100 g 7/10 
Syrniki Medium GI 55 GL 12 / 100 g 4/10 
Vegan cheddar Medium GI 60 GL 12 / 100 g 3/10 
Vegan cheese Medium GI 60 GL 12 / 100 g 2/10 
Vegan schnitzel Medium GI 60 GL 12 / 100 g 4/10 
Veggie chow mein Medium GI 55 GL 12 / 100 g 5/10 Wheat chili Medium GI 55 GL 12 / 100 g 6/10 
Yukon gold potato Medium GI 58 GL 12 / 100 g 6/10 
Avocado Tikki Medium GI 55 GL 12.1 / 100 g 6/10 
Sweet Potato with Skin Medium GI 61 GL 12.3 / 100 g 7/10 Bacon cheeseburger Medium GI 60 GL 13 / 100 g 2/10 
Baked corn Medium GI 60 GL 13 / 100 g 5.5/10 Baked sushi roll chicken Medium GI 60 GL 13 / 100 g 4/10 
Beef and cheese chimichanga Medium GI 60 GL 13 / 100 g 3/10 
Beef pilaf Medium GI 60 GL 13 / 100 g 5/10 Breakfast burrito Medium GI 55 GL 13 / 100 g 4/10 Buhta Medium GI 55 GL 13 / 100 g 6/10 
Canned cherry Medium GI 60 GL 13 / 100 g 3/10 
Canned yams Medium GI 65 GL 13 / 100 g 4/10 Carrot tempura Medium GI 60 GL 13 / 100 g 5/10 Chicken burger Medium GI 65 GL 13 / 100 g 4/10 
Chicken taquitos Medium GI 60 GL 13 / 100 g 6/10 Chocolate oatmeal Medium GI 65 GL 13 / 100 g 4/10 
Cream shake Medium GI 60 GL 13 / 100 g 2/10 Cucumber roll Medium GI 55 GL 13 / 100 g 6.5/10 
Fire roasted corn Medium GI 60 GL 13 / 100 g 6/10 
Flatbread with grilled chicken, fresh vegetables, and minimal cheese Medium GI 60 GL 13 / 100 g 6/10 
Flatbread Wrap Medium GI 60 GL 13 / 100 g 5/10 
Fried okra Medium GI 55 GL 13 / 100 g 4/10 Fruit juice pop Medium GI 65 GL 13 / 100 g 3/10 Fruit popsicle Medium GI 65 GL 13 / 100 g 3/10 
Gallo Pinto Medium GI 55 GL 13 / 100 g 6.5/10 
Grilled salmon Medium GI 60 GL 13 / 100 g 6/10 
Grits with Blueberries and Milk Medium GI 65 GL 13 / 100 g 5/10 Kerala rice Medium GI 55 GL 13 / 100 g 7/10 
Macaroni and cheese Medium GI 64 GL 13 / 100 g 3/10 
Mashed sweet potatoes Medium GI 63 GL 13 / 100 g 7/10 Milli raspberry cheesecake flavored cream quark Medium GI 60 GL 13 / 100 g 2/10 Packaged Ready Meal Medium GI 65 GL 13 / 100 g 4.5/10 Parsley pancake with egg Medium GI 60 GL 13 / 100 g 6/10 Pasta with sausage Medium GI 55 GL 13 / 100 g 5/10 Potato terrine Medium GI 65 GL 13 / 100 g 5/10 Red kerala rice Medium GI 55 GL 13 / 100 g 7.5/10 Rice medley Medium GI 55 GL 13 / 100 g 7.5/10 Salmon maki Medium GI 55 GL 13 / 100 g 6/10 Salmon nigiri Medium GI 55 GL 13 / 100 g 7/10 
Sapodilla Medium GI 65 GL 13 / 100 g 5/10 Sausage roll Medium GI 55 GL 13 / 100 g 2/10 Seafood risotto Medium GI 65 GL 13 / 100 g 5.5/10 Shrimp nigiri Medium GI 60 GL 13 / 100 g 6/10 Spelt quark pancake Medium GI 55 GL 13 / 100 g 5.5/10 Tuna maki Medium GI 55 GL 13 / 100 g 7/10 
