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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)
Restaurant, mexican, refried beans Legumes 16.8 g Lower impact about 148 g Beans, baked, canned, with beef Legumes 16.9 g Needs care about 178 g Chicken nuggets (10 pcs) Meat, Poultry & Fish 17 g Needs care about 176 g Chicken nuggets (6 pcs) Meat, Poultry & Fish 17 g Lower impact about 120 g Corn pudding, home prepared Sweets & Sweeteners 17 g Use caution about 141 g Lychee Fruits 17 g Lower impact about 100 g Tahini packet Sweets & Sweeteners 17 g Lower impact about 30 g Lo Mein Grains & Starches 17.1 g Use caution about 146 g Subway Turkey 6-inch with sauce Meat, Poultry & Fish 17.1 g Needs care about 175 g Grapes, american type (slip skin), raw Fruits 17.2 g Lower impact about 92 g Chobani, Greek Yogurt Oats (Chobani, Inc.) Eggs, Milk & Dairy 17.3 g Lower impact about 150 g Fast foods, chicken tenders Meat, Poultry & Fish 17.3 g Lower impact about 30 g Greek Yogurt Oats (Chobani) Eggs, Milk & Dairy 17.3 g Lower impact about 150 g Hardee's beef burger Meat, Poultry & Fish 17.3 g Needs care about 173 g Wendy's beef burger Meat, Poultry & Fish 17.3 g Needs care about 173 g Yoplait FruitSide Cherry Yogurt (General Mills Sales Inc.) Eggs, Milk & Dairy 17.3 g Lower impact about 150 g BURGER KING, double cheeseburger Meat, Poultry & Fish 17.4 g Lower impact about 162 g Fast foods, english muffin, with egg, cheese, and sausage Grains & Starches 17.4 g Lower impact about 165 g Mango, ataulfo, peeled, raw Fruits 17.4 g Lower impact about 100 g Pasta Alfredo Grains & Starches 17.4 g Use caution about 172 g KFC chicken strips (3 pcs) Meat, Poultry & Fish 17.5 g Lower impact about 150 g ON THE BORDER, refried beans Legumes 17.5 g Lower impact about 135 g Popeyes chicken strips (3 pcs) Meat, Poultry & Fish 17.5 g Lower impact about 150 g Alexandrian Ful Legumes 17.6 g Needs care about 227 g Beef shawarma sandwich (large, sammoun bread) Meat, Poultry & Fish 17.6 g Use caution about 170 g Chicken breast tenders, breaded, cooked, microwaved Meat, Poultry & Fish 17.6 g Lower impact about 85 g Egg sandwich (small, toast) Grains & Starches 17.6 g Needs care about 170 g Chicken Nuggets (Tyson) Meat, Poultry & Fish 17.7 g Lower impact about 79 g Mac & Chicken Sausage Big (Yummy Spoonfuls) Meat, Poultry & Fish 17.7 g Needs care about 169 g McDONALD'S, fruit 'n yogurt parfait (without granola) Eggs, Milk & Dairy 17.7 g Lower impact about 142 g Original Dunkin' Boston Crme Donut Low Fat Yogurt (Yoplait) Sweets & Sweeteners 17.7 g Needs care about 169 g Tyson, Chicken Nuggets (Tyson Foods, Inc.) Meat, Poultry & Fish 17.7 g Lower impact about 79 g Yoplait Original Dunkin' Boston Crme Donut Low Fat Yogurt (General Mills Sales Inc.) Sweets & Sweeteners 17.7 g Needs care about 169 g Beef shawarma sandwich (medium, saj bread) Meat, Poultry & Fish 17.8 g Use caution about 169 g Shish tawook sandwich (medium, saj bread) Meat, Poultry & Fish 17.8 g Use caution about 169 g Subway Turkey 12-inch with sauce Meat, Poultry & Fish 17.8 g Use caution about 169 g Chicken shawarma sandwich (large, sammoun bread) Meat, Poultry & Fish 17.9 g Use caution about 168 g Chicken shawarma sandwich (small, saj bread) Meat, Poultry & Fish 17.9 g Needs care about 168 g Custard Sweets & Sweeteners 17.9 g Needs care about 134 g Almond bread slice Sweets & Sweeteners 18 g Lower impact about 40 g APPLEBEE'S, chicken tenders platter Meat, Poultry & Fish 18 g Needs care about 167 g Cooked freekeh Grains & Starches 18 g Needs care about 185 g Fava Beans (canned) Legumes 18 g Lower impact about 214 g Grapes (fresh) Fruits 18 g Lower impact about 100 g Green beans stew no rice Legumes 18 g Needs care about 222 g Green beans stew no rice (with chicken) Meat, Poultry & Fish 18 g Use caution about 167 g Green beans stew no rice (with meat) Meat, Poultry & Fish 18 g Use caution about 167 g Holiday Milk Chocolate Bar (Hershey's) Sweets & Sweeteners 18 g Lower impact about 30 g Panna cotta Sweets & Sweeteners 18 g Needs care about 133 g Subway Chicken 6-inch no sauce Meat, Poultry & Fish 18 g Needs care about 167 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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