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.
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 Club sandwich Medium GI 65 GL 16 / 100 g 4/10 Condiments (average, mixed) Medium GI 55 GL 16 / 100 g 3/10 Cooked basmati rice Medium GI 58 GL 16 / 100 g 5/10 
Cornmeal cheese pudding Medium GI 65 GL 16 / 100 g 4/10 Coulis Medium GI 60 GL 16 / 100 g 2/10 
Cucumber sushi roll Medium GI 65 GL 16 / 100 g 4/10 Djuvec rice Medium GI 65 GL 16 / 100 g 5/10 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 Mango passionfruit compote Medium GI 60 GL 16 / 100 g 3/10 
Manicotti pasta Medium GI 55 GL 16 / 100 g 5/10 Melon bar Medium GI 65 GL 16 / 100 g 2/10 
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 Pizza with spinach and chicken 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 Singapore noodles Medium GI 62 GL 16 / 100 g 4/10 Spaghetti alfredo 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 Strawberry ice cream Medium GI 60 GL 16 / 100 g 2/10 Surimi maki Medium GI 65 GL 16 / 100 g 4/10 Sushi assorted Medium GI 65 GL 16 / 100 g 5/10 
Sweet potato gnocchi Medium GI 60 GL 16 / 100 g 6/10 Sweet potato pasta Medium GI 55 GL 16 / 100 g 6/10 Sweet shrimp sushi Medium GI 65 GL 16 / 100 g 6/10 Tuna mayonnaise sandwich Medium GI 65 GL 16 / 100 g 4/10 
Tuna salad sandwich half Medium GI 65 GL 16 / 100 g 4/10 
Udon noodles Medium GI 62 GL 16 / 100 g 4/10 Umeshu liqueur Medium GI 65 GL 16 / 100 g 2/10 Vegetable hosomaki Medium GI 60 GL 16 / 100 g 5/10 
Wheat dumplings with curd filling Medium GI 55 GL 16 / 100 g 6.5/10 
Penne pasta Medium GI 55 GL 16 / 100 g 5/10 
Basmati rice Medium GI 58 GL 16.4 / 100 g 4/10 
Baked onion rings (whole grain breadcrumbs) Medium GI 55 GL 16.5 / 100 g 6/10 Jamaican patty Medium GI 55 GL 16.5 / 100 g 3/10 
No-bake cheesecake Medium GI 55 GL 16.5 / 100 g 3/10 Potato fritter Medium GI 65 GL 16.6 / 100 g 4.5/10 
Baked pastry with vegetable filling Medium GI 60 GL 17 / 100 g 5/10 Berries (from concentrate) Medium GI 65 GL 17 / 100 g 2/10 
Cannelloni pasta Medium GI 55 GL 17 / 100 g 4/10 Chocolate chip ice cream Medium GI 60 GL 17 / 100 g 2/10 Coffee ice cream Medium GI 60 GL 17 / 100 g 2/10 
Crab rangoon Medium GI 60 GL 17 / 100 g 3/10 Crepe with cottage cheese filling Medium GI 60 GL 17 / 100 g 4/10 Curd pancake Medium GI 60 GL 17 / 100 g 4/10 
Duck dumplings Medium GI 60 GL 17 / 100 g 4.5/10 
Fettuccine pasta Medium GI 55 GL 17 / 100 g 5/10 Fried noodles Medium GI 60 GL 17 / 100 g 4/10 Garlic pork belly sushi Medium GI 60 GL 17 / 100 g 4/10 Highlander-style dumplings Medium GI 60 GL 17 / 100 g 4/10 
Honey walnut shrimp Medium GI 60 GL 17 / 100 g 3/10 
Kulfi Medium GI 60 GL 17 / 100 g 3.5/10 Magnum almond Medium GI 60 GL 17 / 100 g 2/10 Meat pierogi Medium GI 60 GL 17 / 100 g 4/10 Mushroom rolls Medium GI 60 GL 17 / 100 g 4/10 Napolitan pasta Medium GI 60 GL 17 / 100 g 4/10 
Non-dairy frozen dessert Medium GI 60 GL 17 / 100 g 2/10 Pappardelle pasta Medium GI 55 GL 17 / 100 g 5/10 Penne pasta, boiled Medium GI 55 GL 17 / 100 g 5/10 Pickled bread and butter pickles Medium GI 65 GL 17 / 100 g 3/10 
Poppy seed dressing Medium GI 55 GL 17 / 100 g 2.5/10 Pork dumplings Medium GI 62 GL 17 / 100 g 4/10 Potstickers Medium GI 62 GL 17 / 100 g 4/10 Prosciutto and cheese sandwich Medium GI 60 GL 17 / 100 g 4/10 Protein pocket Medium GI 60 GL 17 / 100 g 5/10 Red fruit compote Medium GI 65 GL 17 / 100 g 3/10 Roasted plantain Medium GI 55 GL 17 / 100 g 5/10 Salted caramel ice cream Medium GI 60 GL 17 / 100 g 2/10 Samsa Medium GI 60 GL 17 / 100 g 4/10 Spinach gnocchi Medium GI 65 GL 17 / 100 g 5/10 Spinach tourton Medium GI 60 GL 17 / 100 g 4/10 
Sweet potato fries Medium GI 60 GL 17 / 100 g 6/10 
Vegetable samosa Medium GI 60 GL 17 / 100 g 4.5/10 Whip Medium GI 65 GL 17 / 100 g 2/10 Mashed plantain Medium GI 55 GL 17.1 / 100 g 6.2/10 Chocolate, vanilla, and macadamia ice cream sundae Medium GI 60 GL 17.4 / 100 g 2/10 
Spelt bread with cottage cheese and chives Medium GI 55 GL 17.6 / 100 g 7/10 
Sweet potato and chickpea dumplings Medium GI 55 GL 17.6 / 100 g 6/10 
Orzo pasta Medium GI 58 GL 17.9 / 100 g 4/10 
