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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)
Candy, Peanut (M&M's) Sweets & Sweeteners 60.9 g Needs care about 43 g M&M's, Candy, Peanut (Mars Chocolate North America LLC) Sweets & Sweeteners 60.9 g Needs care about 43 g Roasted dried peas Sweets & Sweeteners 61 g Lower impact about 30 g Clif Bar, Clif Kid, Zbar Energy Snack Bar, Iced Oatmeal Cookie (Clif Bar and Company) Sweets & Sweeteners 61.1 g Lower impact about 36 g Beans, kidney, red, mature seeds, raw Legumes 61.3 g Use caution about 49 g Snickers, Candy Bar (Mars Chocolate North America LLC) Sweets & Sweeteners 61.7 g Needs care about 42 g Chocolate Bar (Snickers) Sweets & Sweeteners 61.8 g Lower impact about 34 g Snickers, Chocolate Bar (Mars Chocolate North America LLC) Sweets & Sweeteners 61.8 g Lower impact about 34 g Chocolate wafer Sweets & Sweeteners 62 g Lower impact about 25 g Rakak crispy bread Grains & Starches 62 g Lower impact about 40 g Vanilla wafer Sweets & Sweeteners 62 g Lower impact about 25 g Beans, black, mature seeds, raw Legumes 62.4 g Use caution about 48 g Candies, 5th avenue candy bar Sweets & Sweeteners 62.7 g Needs care about 42 g Snacks, tortilla chips, ranch-flavor Grains & Starches 62.7 g Lower impact about 28 g Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Legumes 63 g Use caution about 48 g Doritos nacho (original) Sweets & Sweeteners 63 g Lower impact about 30 g Dried apricots Fruits 63 g Lower impact about 35 g Snacks, tortilla chips, taco-flavor Grains & Starches 63.1 g Lower impact about 28 g Candies, whatchamacallit candy bar Sweets & Sweeteners 63.2 g Needs care about 41 g Beans, black turtle, mature seeds, raw Legumes 63.3 g Use caution about 47 g Oreo Popcorn, Oreo (Cookie Pop) Grains & Starches 63.3 g Lower impact about 30 g Oreo Popcorn, Oreo (Perfect Snax Prime, LLC) Grains & Starches 63.3 g Lower impact about 30 g Filled With Crispy Wafer (Nutella) Grains & Starches 63.6 g Lower impact about 22 g Candies, caramello candy bar Sweets & Sweeteners 63.8 g Lower impact about 35 g Dried figs Fruits 64 g Lower impact about 30 g Homemade quinoa bread Grains & Starches 64 g Use caution about 47 g Prunes Fruits 64 g Needs care about 39 g Quinoa flakes (gluten-free) Grains & Starches 64 g Lower impact about 40 g Almond Bar (Snickers) Grains & Starches 64.1 g Lower impact about 39 g Snickers, Almond Bar (Mars Chocolate North America LLC) Grains & Starches 64.1 g Lower impact about 39 g Baking Bar, Semi-Sweet Chocolate (Hershey's) Sweets & Sweeteners 64.3 g Lower impact about 14 g Cookies Filled With Hazelnut Spread Biscuits, Cookies Filled With Hazelnut Spread (Nutella) Grains & Starches 64.3 g Lower impact about 28 g Crunchy Coconut Granola Bar (Nature Valley) Sweets & Sweeteners 64.3 g Needs care about 37 g Doritos Cool Ranch (Frito Lay) Grains & Starches 64.3 g Lower impact about 28 g Nature Valley Crunchy Coconut Granola Bar (General Mills Sales Inc.) Sweets & Sweeteners 64.3 g Needs care about 37 g Nutella, Swirl Cookies (Bon Appe) Grains & Starches 64.3 g Lower impact about 28 g Cookies, oatmeal, reduced fat Grains & Starches 64.6 g Lower impact about 25 g Clif Bar, Energy Bar, Blueberry Crisp (Clif Bar and Company) Sweets & Sweeteners 64.7 g Needs care about 40 g Apricot jam Sweets & Sweeteners 65 g Lower impact about 20 g Berry jam Sweets & Sweeteners 65 g Lower impact about 20 g Bugles (original) Sweets & Sweeteners 65 g Lower impact about 30 g Cookie (large) Sweets & Sweeteners 65 g Needs care about 37 g Cookie (small) Sweets & Sweeteners 65 g Lower impact about 25 g Corn chips (gluten-free) Sweets & Sweeteners 65 g Lower impact about 30 g Instant coffee 3-in-1 Beverages 65 g Needs care about 20 g Pomegranate molasses Sweets & Sweeteners 65 g Lower impact about 20 g Strawberry jam Sweets & Sweeteners 65 g Lower impact about 20 g Wafer plain Sweets & Sweeteners 65 g Lower impact about 20 g Clif Kit's Organic, Fruit + Seed Bar, Cherry + Pumpkin Seeds (Clif Bar) Sweets & Sweeteners 65.3 g Needs care about 40 g Nutella Ferrero With Breadsticks (Ferrero U.S.A., Incorporated) Grains & Starches 65.4 g Needs care about 38 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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