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Diabetes Food List: What to Eat and What to Limit
This master list brings together every food in the encyclopedia and how it behaves for blood sugar. Rather than a simple "yes/no", each food is rated across three control levels, because a portion that is fine when your HbA1c is well controlled may need trimming when it is high.
Introduction Matching Foods Why This Matters Related Topics & Categories
Introduction
This master list brings together every food in the encyclopedia and how it behaves for blood sugar. Rather than a simple "yes/no", each food is rated across three control levels, because a portion that is fine when your HbA1c is well controlled may need trimming when it is high.
Matching Foods
1374 foods currently match this topic, sorted to help you scan quickly.
Food Category Carbs / 100 g Safety Portion (well-controlled)
Pomelo Fruits 9.6 g Lower impact about 500 g Pop-Tart Cereal Strawberry (Kellogg's Pop-Tarts) Fruits 85.5 g Needs care about 28 g Popcorn Grains & Starches — Use caution about 30 g Popeyes chicken meal Meat, Poultry & Fish 18.2 g Use caution about 165 g Popeyes chicken strips (3 pcs) Meat, Poultry & Fish 17.5 g Lower impact about 150 g Popeyes fried chicken (2 pcs) Meat, Poultry & Fish 8 g Lower impact about 260 g POPEYES, fried chicken, mild, skin and breading Meat, Poultry & Fish 21.5 g Lower impact about 100 g Pork, fresh, blade, (chops), boneless, separable lean and fat, cooked, broiled Meat, Poultry & Fish 0.8 g Lower impact about 85 g Pork, fresh, leg (ham), rump half, separable lean and fat, raw Eggs, Milk & Dairy 0 g Lower impact about 113 g Pork, fresh, leg (ham), shank half, separable lean and fat, raw Eggs, Milk & Dairy 0 g Lower impact about 113 g Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw Meat, Poultry & Fish 0 g Lower impact about 113 g Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised Meat, Poultry & Fish 0 g Lower impact about 85 g Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled Meat, Poultry & Fish 0 g Lower impact about 85 g Pork, fresh, loin, top loin (chops), boneless, separable lean only, raw Meat, Poultry & Fish 0 g Lower impact about 113 g Potato (baked or roasted) Grains & Starches 37 g Use caution about 68 g Potato (baked) Grains & Starches 21.2 g Lower impact about 204 g Potato (boiled) Grains & Starches 20.1 g Lower impact about 184 g Potato (fried) Grains & Starches 21 g Lower impact about 179 g Potato (frozen, fried) Grains & Starches 35 g Lower impact about 111 g Potato burger bun Meat, Poultry & Fish 48 g Needs care about 63 g Potato Chips (Lay's) Grains & Starches 56.5 g Lower impact about 28 g Potato chips (plain) Sweets & Sweeteners 53 g Lower impact about 30 g Potato Chips, Heinz Ketchup (Herr's) Grains & Starches 53.6 g Lower impact about 28 g Potato fatayer (large) Grains & Starches 40.3 g Use caution about 74 g Potato fatayer (medium) Grains & Starches 40.1 g Needs care about 75 g Potato fatayer (small) Grains & Starches 39.8 g Lower impact about 75 g Potato pancakes Grains & Starches 27.8 g Lower impact about 22 g Powdered Milk Eggs, Milk & Dairy 38 g Lower impact about 350 g Prickly pear Fruits 15 g Lower impact about 120 g Prickly Pear (Cactus Fig) Fruits 9.6 g Lower impact about 500 g Prime Orange /6 48P (Gatorade) Beverages 18.9 g Use caution about 99 g Pringles Crisps Bbq (Kellogg Company US) Grains & Starches 58 g Lower impact about 28 g Pringles Crisps Jalapeno (Kellogg Company US) Grains & Starches 56.1 g Lower impact about 28 g Pringles Crisps Ranch (Kellogg Company US) Grains & Starches 56.6 g Lower impact about 28 g Pringles Crisps Sriracha (Kellogg Company US) Grains & Starches 57.8 g Lower impact about 28 g Pringles Stix Cheese . (Kellogg Company US) Eggs, Milk & Dairy 58.6 g Lower impact about 17 g Pringles Stix Pizza . (Kellogg Company US) Grains & Starches 57.2 g Lower impact about 17 g Pringles, Potato Crisps (The Kellogg Company) Grains & Starches 57.1 g Lower impact about 28 g Pringles, Pringles Jalapeno Bacon Potato Crisps (The Kellogg Company) Meat, Poultry & Fish 57.1 g Lower impact about 28 g Progresso Light Vegetable Soup (General Mills Sales Inc.) Grains & Starches 6.3 g Lower impact about 238 g Progresso Organic Minestrone Soup (General Mills Sales Inc.) Grains & Starches 6.8 g Lower impact about 249 g Progresso Traditional Chickarina Soup (General Mills Sales Inc.) Grains & Starches 5.1 g Lower impact about 237 g Promise white bread (gluten-free) Grains & Starches 45 g Lower impact about 38 g Protein smoothie Beverages 11.8 g Use caution about 196 g Protein supplement, milk based, muscle milk light, powder Eggs, Milk & Dairy 22 g Lower impact about 50 g Protein supplement, milk based, muscle milk, powder Eggs, Milk & Dairy 18.5 g Lower impact about 11 g Prunes Fruits 64 g Needs care about 39 g Pulled pork in barbecue sauce Meat, Poultry & Fish 18.7 g Needs care about 160 g Qatayef Asafiri with Cream Sweets & Sweeteners 41 g Lower impact about 124 g Qatayef with Walnuts & Erythritol Sweets & Sweeteners — Lower impact about 108 g
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Why This Matters
After a meal, carbohydrate is broken down to glucose and absorbed into the blood; insulin then helps move it into cells. Foods that release glucose slowly produce a smaller, steadier rise. HbA1c reflects your average blood sugar over roughly the past three months. It is the anchor for the three control levels used throughout this site.
Turn food decisions into confident ones with Flona
Flona is your daily companion for insulin decisions — basal, rapid-acting, mixed or meal-based — and for estimating carbs at a glance. It is guidance to support you day to day, not a replacement for advice from your physician or diabetes care team.
Medical disclaimer: This article is for general education and is not medical advice. Ratings and portions are estimates derived from nutritional composition, not measurements of your own glucose response; individual responses vary. If you take insulin, confirm carbohydrate amounts against a nutrition label before dosing. Always follow the guidance of your own physician or diabetes care team.
How these ratings are produced: our safety estimate is derived from each food's nutritional composition — carbohydrate content, fibre, food category and physical form (liquid or solid) — combined with established diabetes nutrition principles and a realistic serving size. They are estimates for planning, not measurements of your own response and not a prescription. Individual responses vary considerably, so always follow your own clinician's advice.
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