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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)
Fresh Thin fries (upsize) Grains & Starches 32 g Use caution about 78 g Ice cream cone Sweets & Sweeteners 32 g Needs care about 82 g Milk dessert bar, frozen, made from lowfat milk Eggs, Milk & Dairy 32 g Lower impact about 68 g Tahini halva (sweeteners) Sweets & Sweeteners 32 g Lower impact about 40 g Lean Pockets, meatballs & mozzarella Meat, Poultry & Fish 32.3 g Needs care about 93 g Stuffed cabbage rolls yogurt with side rice Grains & Starches 32.3 g Use caution about 93 g Stuffed zucchini yogurt with side rice Grains & Starches 32.6 g Use caution about 92 g Ben & Jerry's, Ice Cream, Keep Caramel And Cookie On (Ben & Jerry's Homemade Inc.) Sweets & Sweeteners 32.7 g Needs care about 80 g Light ice cream, creamsicle Sweets & Sweeteners 32.8 g Needs care about 80 g Restaurant, chinese, fried rice, without meat Grains & Starches 32.8 g Needs care about 91 g Pie, peach Sweets & Sweeteners 32.9 g Lower impact about 28 g PIZZA HUT 14" Cheese Pizza, pan crust Grains & Starches 32.9 g Needs care about 91 g Waffles, plain, prepared from recipe Grains & Starches 32.9 g Lower impact about 28 g Barhi Dates (yellow, fresh) Fruits 33 g Lower impact about 169 g Chestnuts (boiled) Sweets & Sweeteners 33 g Use caution about 73 g Falafel sandwich (small, arabic bread) Legumes 33.3 g Use caution about 75 g Baklava no syrup Sweets & Sweeteners 33.6 g Needs care about 71 g Cheeseburger Sandwich (Hot Pockets) Grains & Starches 33.6 g Needs care about 74 g Beef & Cheese Seasoned Beef, Cheddar Cheese, Bell Peppers, Jalapeno Peppers & Onions In A Crispy Crust Taco Bites, Beef & Cheese (Old El Paso) Eggs, Milk & Dairy 33.7 g Needs care about 89 g Cheese fatayer (small) Grains & Starches 33.8 g Lower impact about 75 g Rice, white, steamed, chinese restaurant Grains & Starches 33.9 g Needs care about 88 g Cheese savory roll Grains & Starches 34 g Needs care about 88 g Flax bread slice Grains & Starches 34 g Lower impact about 45 g Fresh Steak fries (large) Grains & Starches 34 g Use caution about 88 g Fresh Steak fries (medium) Grains & Starches 34 g Use caution about 88 g Fresh Steak fries (small) Grains & Starches 34 g Needs care about 88 g Fresh Steak fries (upsize) Grains & Starches 34 g Use caution about 88 g Frozen Steak fries (large) Grains & Starches 34 g Use caution about 88 g Frozen Steak fries (medium) Grains & Starches 34 g Use caution about 88 g Frozen Steak fries (small) Grains & Starches 34 g Needs care about 88 g Frozen Steak fries (upsize) Grains & Starches 34 g Use caution about 88 g Mochi ice cream Sweets & Sweeteners 34 g Needs care about 77 g Pie, apple, commercially prepared, enriched flour Sweets & Sweeteners 34 g Lower impact about 28 g Pie, apple, commercially prepared, unenriched flour Sweets & Sweeteners 34 g Lower impact about 28 g Lean Cuisine, Pepperoni Pizza (Nestle Usa-Frozen Food Division) Grains & Starches 34.1 g Use caution about 88 g Meat sfiha fatayer (small) Meat, Poultry & Fish 34.2 g Lower impact about 75 g Mozzarella fatayer (small) Grains & Starches 34.2 g Lower impact about 75 g Akkawi cheese fatayer (medium) Grains & Starches 34.3 g Needs care about 87 g Pizza Margherita pan slice Grains & Starches 34.3 g Use caution about 87 g Cowpeas stew with rice (chicken quarter) Grains & Starches 34.4 g Use caution about 87 g Cowpeas stew with rice (meat 125g) Grains & Starches 34.4 g Use caution about 87 g Green beans stew with rice (chicken quarter) Grains & Starches 34.4 g Use caution about 87 g Green beans stew with rice (meat 125g) Grains & Starches 34.4 g Use caution about 87 g Peas stew with rice (chicken quarter) Grains & Starches 34.4 g Use caution about 87 g Peas stew with rice (meat 125g) Grains & Starches 34.4 g Use caution about 87 g Rice with peas and meat Meat, Poultry & Fish 34.4 g Use caution about 87 g Akkawi cheese fatayer (large) Grains & Starches 34.5 g Use caution about 87 g Cowpeas stew with rice (chicken half) Grains & Starches 34.5 g Use caution about 87 g Cowpeas stew with rice (meat 250g) Grains & Starches 34.5 g Use caution about 87 g Green beans stew with rice (chicken half) Grains & Starches 34.5 g Use caution about 87 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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