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.
Cream with cocoa Medium GI 55 GL 15 / 100 g 3/10 
Curd pie Medium GI 55 GL 15 / 100 g 3.5/10 
Doenjang Paste Medium GI 55 GL 15 / 100 g 5.5/10 
Flavored creamer Medium GI 60 GL 15 / 100 g 3/10 
French toast made with whole grain bread, less sugar, and baked Medium GI 55 GL 15 / 100 g 6.5/10 
French vanilla creamer Medium GI 60 GL 15 / 100 g 2/10 
Fried pickles Medium GI 60 GL 15 / 100 g 4/10 
Fried Rice with Carrot, Egg, Green Onion & Poblano Pepper Medium GI 65 GL 15 / 100 g 5/10 
Fried vegetarian stick Medium GI 60 GL 15 / 100 g 4/10 
Ginger cream Medium GI 55 GL 15 / 100 g 3.5/10 
Grilled cheese sandwich (whole grain bread, reduced-fat cheese) Medium GI 55 GL 15 / 100 g 6.5/10 
Gyoza dumplings Medium GI 60 GL 15 / 100 g 4/10 Herb stuffing Medium GI 60 GL 15 / 100 g 4/10 Kimchi and meat dumpling Medium GI 55 GL 15 / 100 g 5/10 
Kimchi pancakes Medium GI 60 GL 15 / 100 g 4/10 
Krokiet Medium GI 55 GL 15 / 100 g 6/10 
Łazanki Pasta Medium GI 55 GL 15 / 100 g 4/10 Maki Medium GI 55 GL 15 / 100 g 5/10 Mango mousse Medium GI 55 GL 15 / 100 g 3/10 
Maple bourbon vinaigrette Medium GI 55 GL 15 / 100 g 3/10 
Mascarpone cream Medium GI 55 GL 15 / 100 g 3/10 Mediterranean rice Medium GI 60 GL 15 / 100 g 6/10 Mozzarella sticks Medium GI 60 GL 15 / 100 g 3/10 Multi-grain rice Medium GI 55 GL 15 / 100 g 7.5/10 Mushroom and peas rice Medium GI 65 GL 15 / 100 g 6/10 OWW sauce Medium GI 55 GL 15 / 100 g 2/10 
Parboiled rice Medium GI 55 GL 15 / 100 g 5/10 
Peanut butter ice cream Medium GI 60 GL 15 / 100 g 3/10 
Peppermint mocha creamer Medium GI 60 GL 15 / 100 g 2/10 Pistachio ice cream Medium GI 60 GL 15 / 100 g 3/10 
Pork dumplings Medium GI 60 GL 15 / 100 g 4.5/10 
Pulled pork ravioli Medium GI 55 GL 15 / 100 g 4/10 Pumpkin ravioli Medium GI 55 GL 15 / 100 g 5/10 Rhubarb fruit preparation Medium GI 55 GL 15 / 100 g 3/10 
Rice dumplings Medium GI 61 GL 15 / 100 g 4.5/10 
Rice noodles Medium GI 61 GL 15 / 100 g 4/10 Samsa beef Medium GI 60 GL 15 / 100 g 4/10 
Seafood sauce Medium GI 55 GL 15 / 100 g 3/10 Shells and cheese Medium GI 65 GL 15 / 100 g 4/10 Spaghetti carbonara Medium GI 55 GL 15 / 100 g 4/10 Spelt crepe Medium GI 55 GL 15 / 100 g 6/10 
Spelt pancake Medium GI 55 GL 15 / 100 g 6/10 
Spiced vegetable fritters Medium GI 55 GL 15 / 100 g 5.5/10 Spinach cheese empanada Medium GI 55 GL 15 / 100 g 4/10 Spinach spätzle Medium GI 60 GL 15 / 100 g 5/10 Squid ink spaghetti Medium GI 55 GL 15 / 100 g 5/10 Standard portion Medium GI 60 GL 15 / 100 g 5/10 Sushi Medium GI 55 GL 15 / 100 g 5/10 Sushi roll Medium GI 55 GL 15 / 100 g 5/10 
Sweet potato pancake Medium GI 55 GL 15 / 100 g 6.5/10 
Teriyaki sauce Medium GI 60 GL 15 / 100 g 2/10 Truffle paste Medium GI 55 GL 15 / 100 g 5/10 
Unknown ingredient 1 Medium GI 60 GL 15 / 100 g 5/10 Vanilla cheesecake Medium GI 55 GL 15 / 100 g 2/10 
Vanilla soft-serve ice cream Medium GI 60 GL 15 / 100 g 3/10 
Vegetable fritter Medium GI 60 GL 15 / 100 g 4/10 Whipped cream topping Medium GI 60 GL 15 / 100 g 2/10 とんかつソース (Tonkatsu Sauce) Medium GI 55 GL 15 / 100 g 3/10 
Spinach and cauliflower flatbread Medium GI 55 GL 15.4 / 100 g 6/10 
Punjabi platter Medium GI 62 GL 15.5 / 100 g 5/10 Basmati rice, boiled Medium GI 58 GL 16 / 100 g 4/10 Boiled pasta farfalle Medium GI 55 GL 16 / 100 g 5/10 
Brinjal rice Medium GI 60 GL 16 / 100 g 5/10 Cheese flan Medium GI 55 GL 16 / 100 g 2/10 Chicken dumplings Medium GI 65 GL 16 / 100 g 5/10 Chicken fajita sandwich melt Medium GI 65 GL 16 / 100 g 4/10 
Chicken sandwich Medium GI 65 GL 16 / 100 g 5/10 
Chicken tamales Medium GI 65 GL 16 / 100 g 5/10 Chicken wrap Medium GI 65 GL 16 / 100 g 3/10 Chili tuna pizza Medium GI 65 GL 16 / 100 g 4/10 
Chinese noodles Medium GI 58 GL 16 / 100 g 4.5/10 
Chocolate ice cream Medium GI 61 GL 16 / 100 g 3/10 
Cinnamon whisky Medium GI 65 GL 16 / 100 g 1.5/10 Condiments (average, mixed) Medium GI 55 GL 16 / 100 g 3/10 
Cornmeal cheese pudding Medium GI 65 GL 16 / 100 g 4/10 
Cucumber sushi roll Medium GI 65 GL 16 / 100 g 4/10 Dried fruit and nut ice cream Medium GI 60 GL 16 / 100 g 2/10 Futo maki sushi Medium GI 55 GL 16 / 100 g 5/10 
General Tso's Chicken Medium GI 65 GL 16 / 100 g 3.5/10 Gobi paratha Medium GI 55 GL 16 / 100 g 5/10 
Gruyere cheese flavor (non-dairy) Medium GI 65 GL 16 / 100 g 2/10 Herb crepe Medium GI 65 GL 16 / 100 g 5/10 Israeli couscous (cooked) Medium GI 65 GL 16 / 100 g 5/10 
Lentil and buckwheat dumplings Medium GI 55 GL 16 / 100 g 6/10 Lo mein noodles Medium GI 58 GL 16 / 100 g 4/10 
Manicotti pasta Medium GI 55 GL 16 / 100 g 5/10 
Mint ice cream Medium GI 60 GL 16 / 100 g 3.5/10 Oat pancakes Medium GI 55 GL 16 / 100 g 6.5/10 Pigs in a blanket Medium GI 65 GL 16 / 100 g 3/10 
Pilaf Medium GI 65 GL 16 / 100 g 4/10 
Pumpkin Tempura Medium GI 65 GL 16 / 100 g 4/10 Red fruit pudding Medium GI 65 GL 16 / 100 g 3/10 
Reduced Sugar Strawberry Jelly Medium GI 55 GL 16 / 100 g 4/10 Rice salad Medium GI 65 GL 16 / 100 g 4/10 Roman gnocchi Medium GI 65 GL 16 / 100 g 5/10 
Sausage stuffing Medium GI 65 GL 16 / 100 g 4/10 
Spelt and Sauerkraut Dumplings Medium GI 55 GL 16 / 100 g 6/10 
Squid ink linguine Medium GI 55 GL 16 / 100 g 5.5/10 Ssamjang paste Medium GI 55 GL 16 / 100 g 4/10 Stracciatella ice cream Medium GI 60 GL 16 / 100 g 2/10 
