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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)
Fast foods, english muffin, with egg, cheese, and canadian bacon Grains & Starches 21.7 g Lower impact about 126 g Fish & chips meal Meat, Poultry & Fish 21.8 g Use caution about 138 g Peanut butter, reduced sodium Legumes 21.8 g Lower impact about 16 g Almonds Sweets & Sweeteners 22 g Lower impact about 30 g Blueberries, frozen, sweetened Fruits 22 g Use caution about 136 g Cheese balls (10 pcs) Grains & Starches 22 g Needs care about 136 g Dark Chocolate (85%) Sweets & Sweeteners 22 g Lower impact about 99 g Flip Boston Cream Pie Greek Yogurt (Chobani) Sweets & Sweeteners 22 g Lower impact about 128 g Flip Low- Fat Greek Yogurt, Mint Chocolate Chip (Chobani) Sweets & Sweeteners 22 g Lower impact about 128 g Oats cooked with milk Eggs, Milk & Dairy 22 g Use caution about 136 g Protein supplement, milk based, muscle milk light, powder Eggs, Milk & Dairy 22 g Lower impact about 50 g Sauce, steak, tomato based Meat, Poultry & Fish 22 g Lower impact about 34 g Ice cream, soft serve, chocolate Sweets & Sweeteners 22.2 g Lower impact about 86 g Pineapple, frozen, chunks, sweetened Fruits 22.2 g Use caution about 135 g Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids Legumes 22.5 g Needs care about 178 g KFC, fried chicken, extra crispy, skin and breading Meat, Poultry & Fish 22.5 g Lower impact about 100 g Rice with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties) Grains & Starches 22.5 g Use caution about 133 g Fast foods, bagel, with egg, sausage patty, cheese, and condiments Grains & Starches 22.6 g Needs care about 133 g Peanut butter, creamy Legumes 22.7 g Lower impact about 100 g Egyptian Koshari Legumes 22.8 g Use caution about 175 g Kidney beans (cooked) Legumes 22.8 g Needs care about 175 g Chickpeas bowl Legumes 22.9 g Use caution about 175 g Banana (ripe) Fruits 23 g Lower impact about 120 g Basmati rice cooked (side) Grains & Starches 23 g Use caution about 130 g Fast foods, bagel, with breakfast steak, egg, cheese, and condiments Grains & Starches 23 g Use caution about 130 g Flip Coffee Break Bliss Low- Fat Greek Yogurt (Chobani) Beverages 23 g Lower impact about 128 g Flip Salted Caramel Crunch Low- Fat Greek Yogurt (Chobani) Eggs, Milk & Dairy 23 g Lower impact about 128 g Freekeh (green wheat) Grains & Starches 23 g Lower impact about 350 g Passion fruit Fruits 23 g Lower impact about 36 g Quinoa rice lentil pasta cooked Grains & Starches 23 g Lower impact about 100 g Sesame seeds Sweets & Sweeteners 23 g Lower impact about 15 g Hawawshi Meat, Poultry & Fish 23.1 g Use caution about 130 g Frozen novelties, juice type, orange Beverages 23.2 g Use caution about 86 g Hummus no oil Legumes 23.2 g Needs care about 172 g Pizza Margherita Grains & Starches 23.3 g Needs care about 129 g Fast foods, burrito, with beans, cheese, and beef Meat, Poultry & Fish 23.4 g Use caution about 128 g Pickle relish, hot dog Meat, Poultry & Fish 23.4 g Lower impact about 15 g TACO BELL, burrito supreme with beef Meat, Poultry & Fish 23.4 g Use caution about 128 g Heinz, Tomato Ketchup, Hot & Spicy (Original Chili Co., Inc.) Grains & Starches 23.5 g Lower impact about 17 g Ice cream vanilla Sweets & Sweeteners 23.5 g Lower impact about 65 g Tomato Ketchup, Hot & Spicy (Heinz) Grains & Starches 23.5 g Lower impact about 17 g Yogurt, chocolate, nonfat milk Sweets & Sweeteners 23.5 g Needs care about 128 g BURGER KING, cheeseburger Meat, Poultry & Fish 23.7 g Needs care about 127 g Cheese substitute, mozzarella Eggs, Milk & Dairy 23.7 g Lower impact about 113 g Hardee's fried chicken sandwich Meat, Poultry & Fish 23.8 g Use caution about 126 g Wendy's fried chicken sandwich Meat, Poultry & Fish 23.8 g Use caution about 126 g Creme Caramel Sweets & Sweeteners 24 g Use caution about 100 g Desiccated coconut Sweets & Sweeteners 24 g Lower impact about 7 g Fast foods, quesadilla, with chicken Grains & Starches 24 g Needs care about 125 g Ice cream chocolate Sweets & Sweeteners 24 g Lower impact about 65 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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