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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)
Rice & lentil pasta cooked Grains & Starches 24 g Lower impact about 100 g Soft serve ice cream Sweets & Sweeteners 24 g Needs care about 109 g Fast foods, cheeseburger; single, patty; plain Meat, Poultry & Fish 24.1 g Needs care about 124 g Restaurant, mexican, cheese quesadilla Grains & Starches 24.1 g Needs care about 124 g ON THE BORDER, cheese quesadilla Grains & Starches 24.3 g Needs care about 123 g Haagen-Dazs, Artisan Collection Ice Cream, Ginger Molasses Cookie (The Haagen-Dazs Company, Inc.) Sweets & Sweeteners 24.5 g Lower impact about 102 g Haagen-Dazs, Ice Cream, Ginger Molasses Cookie (The Haagen-Dazs Company, Inc.) Sweets & Sweeteners 24.5 g Lower impact about 102 g Ice cream strawberry Sweets & Sweeteners 24.5 g Lower impact about 65 g Mujaddara Legumes 24.8 g Use caution about 161 g Risotto Grains & Starches 24.8 g Use caution about 101 g Cheesecake slice Sweets & Sweeteners 25 g Needs care about 96 g Ful with pita Legumes 25 g Use caution about 100 g Gelato Sweets & Sweeteners 25 g Needs care about 104 g Jasmine rice cooked (side) Grains & Starches 25 g Use caution about 120 g Ketchup sachet Sweets & Sweeteners 25 g Lower impact about 10 g Orange peel, raw Fruits 25 g Lower impact about 6 g Tahini Halva (no added sugar) Sweets & Sweeteners 25 g Lower impact about 64 g White Beans Legumes 25 g Lower impact about 300 g Fast foods, english muffin, with cheese and sausage Grains & Starches 25.3 g Lower impact about 108 g Cake, cheesecake, commercially prepared Sweets & Sweeteners 25.5 g Lower impact about 28 g Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine Grains & Starches 25.7 g Use caution about 117 g Frozen Pizza - Frozen Supreme Pizza - Hand Tossed Style Pizza Crust (Digiorno) Grains & Starches 25.8 g Needs care about 116 g Strawberries, frozen, sweetened, sliced Fruits 25.9 g Use caution about 116 g Ice cream low fat Sweets & Sweeteners 26 g Lower impact about 70 g Maftoul cooked Grains & Starches 26 g Use caution about 96 g McDonald's Chicken sandwich Meat, Poultry & Fish 26 g Use caution about 115 g Pie fillings, apple, canned Sweets & Sweeteners 26.1 g Lower impact about 74 g Digiorno, Pizza, Three Meat (Nestle USA Inc.) Grains & Starches 26.2 g Needs care about 115 g Fish & chips meal upsize Meat, Poultry & Fish 26.2 g Use caution about 115 g Spaghetti, spinach, cooked Grains & Starches 26.2 g Needs care about 115 g Bint Al Sahn Sweets & Sweeteners 26.4 g Needs care about 91 g Haagen-Dazs, Ice Cream, Bourbon Pecan Praline (The Haagen-Dazs Company, Inc.) Sweets & Sweeteners 26.5 g Needs care about 98 g Ice Cream, Bourbon Pecan Praline (Haagen-Dazs) Sweets & Sweeteners 26.5 g Needs care about 98 g Rummo pasta (gluten-free, cooked) Grains & Starches 26.5 g Lower impact about 100 g Haagen-Dazs, Ice Cream, Banana Rum Jam (The Haagen-Dazs Company, Inc.) Sweets & Sweeteners 26.7 g Needs care about 98 g Haagen-Dazs, Ice Cream, Banana Rum Jam (The Haagen-Dazs Company, Inc.) Sweets & Sweeteners 26.7 g Needs care about 98 g Ozi parcels with peas Legumes 26.8 g Use caution about 149 g Frozen Pizza - Three Meat Pizza - Hand Tossed Style Pizza Crust (Digiorno) Grains & Starches 26.9 g Needs care about 112 g Haagen-Dazs, Ice Cream, Tres Leches Brigadeiro (The Haagen-Dazs Company, Inc.) Sweets & Sweeteners 26.9 g Needs care about 97 g Om Ali Sweets & Sweeteners 26.9 g Use caution about 89 g Barilla pasta (gluten-free, cooked) Grains & Starches 27 g Lower impact about 100 g Beef burger brioche bun Meat, Poultry & Fish 27 g Use caution about 111 g Ghraybeh Sweets & Sweeteners 27 g Lower impact about 50 g Ice cream bar (choc-coated) Sweets & Sweeteners 27 g Lower impact about 70 g DENNY'S, mozzarella cheese sticks Eggs, Milk & Dairy 27.2 g Use caution about 110 g Boiled Chickpeas Legumes 27.4 g Lower impact about 200 g Chickpeas (cooked) Legumes 27.4 g Needs care about 146 g Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt Legumes 27.4 g Needs care about 146 g Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Legumes 27.4 g Needs care about 146 g Haagen-Dazs, Ice Cream, Spiced Pecan Turtle (The Haagen-Dazs Company, Inc.) Sweets & Sweeteners 27.4 g Needs care about 95 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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