Home Topics Foods by Glycemic Index
Topic guide
Foods Ranked by Carbohydrate Density (A Practical Glycemic Guide)
True glycemic index is measured in a lab against a reference food and was not part of the testing behind this encyclopedia — so rather than presenting numbers we do not have, this page ranks foods by carbohydrate density (grams of carbohydrate per 100g), which is closely related and still useful for comparing foods at a glance. For the safety ratings that were actually lab-tested here, see the portion table on each food's own page.
Introduction Matching Foods Why This Matters Related Topics & Categories
Introduction
True glycemic index is measured in a lab against a reference food and was not part of the testing behind this encyclopedia — so rather than presenting numbers we do not have, this page ranks foods by carbohydrate density (grams of carbohydrate per 100g), which is closely related and still useful for comparing foods at a glance. For the safety ratings that were actually lab-tested here, see the portion table on each food's own page.
Matching Foods
1352 foods currently match this topic, sorted to help you scan quickly.
Food Category Carbs / 100 g Safety Portion (well-controlled)
Hummus, commercial Legumes 15 g Lower impact about 15 g Longan Fruits 15 g Lower impact about 100 g Peach Probiotic Yogurt (Activia) Eggs, Milk & Dairy 15 g Lower impact about 113 g Prickly pear Fruits 15 g Lower impact about 120 g Vanilla Probiotic Yogurt (Activia) Eggs, Milk & Dairy 15 g Lower impact about 113 g Coconut (fresh flesh) Fruits 15.2 g Lower impact about 300 g Pear Fruits 15.2 g Lower impact about 362 g Stouffer's, Mexican Style Lasagna (Nestle Usa-Frozen Food Division) Grains & Starches 15.2 g Needs care about 197 g Stuffed cabbage rolls (rice) Grains & Starches 15.2 g Use caution about 197 g Mango, tommy atkins, peeled, raw Fruits 15.3 g Lower impact about 100 g Seeds, watermelon seed kernels, dried Fruits 15.3 g Lower impact about 108 g Beans, baked, canned, with franks Legumes 15.4 g Lower impact about 259 g DENNY'S, spaghetti and meatballs Meat, Poultry & Fish 15.5 g Use caution about 194 g Moroccan Couscous Meat, Poultry & Fish 15.5 g Use caution about 194 g Restaurant, family style, spaghetti and meatballs Meat, Poultry & Fish 15.5 g Lower impact about 134 g Shishbarak Eggs, Milk & Dairy 15.6 g Use caution about 192 g Sour cream, fat free Eggs, Milk & Dairy 15.6 g Lower impact about 12 g Stuffed peppers (rice) Grains & Starches 15.6 g Use caution about 192 g Pear nectar, canned, with added ascorbic acid Fruits 15.8 g Use caution about 127 g Pear nectar, canned, without added ascorbic acid Fruits 15.8 g Use caution about 127 g Meat shawarma wrap (gluten-free) Meat, Poultry & Fish 15.9 g Use caution about 189 g Yogurt parfait, lowfat, with fruit and granola Eggs, Milk & Dairy 15.9 g Lower impact about 149 g Cherries Fruits 16 g Lower impact about 100 g Cherries, sweet, raw Fruits 16 g Lower impact about 138 g Hot chocolate (cafe) Beverages 16 g Use caution about 144 g Peanuts Sweets & Sweeteners 16 g Lower impact about 30 g Shakriya (yogurt stew with meat or chicken) with rice Grains & Starches 16 g Use caution about 188 g Tuna sandwich (gluten-free) Grains & Starches 16 g Needs care about 188 g Tunisian Couscous fish Meat, Poultry & Fish 16 g Use caution about 188 g Banana smoothie (water) Beverages 16.1 g Use caution about 143 g Chicken shawarma wrap (gluten-free) Meat, Poultry & Fish 16.1 g Use caution about 186 g Chicken, nuggets, dark and white meat, precooked, frozen, not reheated Meat, Poultry & Fish 16.1 g Lower impact about 87 g Cherries, sweet, dark red, raw Fruits 16.2 g Lower impact about 100 g Chicken, nuggets, white meat, precooked, frozen, not reheated Meat, Poultry & Fish 16.2 g Lower impact about 82 g Halloumi cheese sandwich (small, arabic bread) Grains & Starches 16.3 g Lower impact about 135 g Pasta Bolognese Meat, Poultry & Fish 16.3 g Use caution about 184 g Ful medames Legumes 16.4 g Needs care about 244 g Lean Cuisine, Chicken Fettuccini (Nestle Usa-Frozen Food Division) Meat, Poultry & Fish 16.4 g Needs care about 183 g Breaded Chicken Breast Nuggets (Tyson) Meat, Poultry & Fish 16.5 g Lower impact about 79 g Tyson, Breaded Chicken Breast Nuggets (Tyson Foods, Inc.) Meat, Poultry & Fish 16.5 g Lower impact about 79 g Beans, black turtle, mature seeds, canned Legumes 16.6 g Lower impact about 240 g Beans, black, mature seeds, canned, low sodium Legumes 16.6 g Lower impact about 240 g Chow Mein Grains & Starches 16.6 g Use caution about 151 g Lean Cuisine, Cheese Ravioli (Nestle Usa-Frozen Food Division) Eggs, Milk & Dairy 16.6 g Needs care about 181 g Beef burger potato bun Meat, Poultry & Fish 16.7 g Needs care about 180 g Campbell's Soup Tomato (Campbell Soup Company) Grains & Starches 16.7 g Lower impact about 120 g Jelly Sweets & Sweeteners 16.7 g Needs care about 144 g Yoplait FruitSide Blueberry Yogurt (General Mills Sales Inc.) Eggs, Milk & Dairy 16.7 g Lower impact about 150 g Yoplait FruitSide Peach Yogurt (General Mills Sales Inc.) Eggs, Milk & Dairy 16.7 g Lower impact about 150 g Yoplait FruitSide Strawberry Yogurt (General Mills Sales Inc.) Eggs, Milk & Dairy 16.7 g Lower impact about 150 g
Want help turning numbers like these into a dosing decision? Flona estimates carbs and supports your insulin decisions every day.
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.
Get the Flona appYour daily companion for carbs & insulin
Get the app
