Home Topics Foods by Glycemic Index
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)
With Breadsticks (Nutella Ferrero) Grains & Starches 65.4 g Needs care about 38 g Dunkin' Glazed Donut Flavored Pancake Syrup Breakfast Topping, . (Mrs. Butterworth's) Sweets & Sweeteners 65.5 g Needs care about 37 g Dunkin' Glazed Donut Flavored Pancake Syrup Breakfast Topping, 24 fl. oz. (Mrs. Butterworth's) Sweets & Sweeteners 65.5 g Needs care about 37 g Cookies, peanut butter sandwich Legumes 65.6 g Lower impact about 28 g Snickers, Crisper Bar (Mars Chocolate North America LLC) Grains & Starches 65.7 g Lower impact about 35 g Kind, Breakfast Bar, Raspberry Chia (KIND Inc.) Sweets & Sweeteners 66 g Needs care about 40 g Oats (dry) Grains & Starches 66 g Lower impact about 40 g Oats (gluten-free) Grains & Starches 66 g Lower impact about 40 g Oats cooked with water Grains & Starches 66 g Lower impact about 40 g Clif Bar, Energy Bar, Chocolate Brownie (Clif Bar and Company) Sweets & Sweeteners 66.2 g Needs care about 39 g Marmalade, orange Fruits 66.3 g Lower impact about 20 g Snacks, bagel chips, plain Grains & Starches 66.4 g Lower impact about 28 g Toppings, pineapple Fruits 66.4 g Use caution about 45 g Cookies, oatmeal, dry mix Grains & Starches 67.3 g Lower impact about 28 g Frostings, cream cheese-flavor, ready-to-eat Eggs, Milk & Dairy 67.3 g Lower impact about 33 g Tortilla chips, yellow, plain, salted Grains & Starches 67.4 g Lower impact about 28 g Kettle Hearty Oats (Quaker) Grains & Starches 67.5 g Lower impact about 40 g Oats Old Fashioned (Quaker) Grains & Starches 67.5 g Lower impact about 40 g Old Fashioned Oats (Quaker) Grains & Starches 67.5 g Lower impact about 40 g Quaker Old Fashioned Oats (Qtg) Grains & Starches 67.5 g Lower impact about 40 g Loacker wafer (gluten-free) Sweets & Sweeteners 68 g Lower impact about 25 g Candies, milk chocolate coated raisins Sweets & Sweeteners 68.4 g Needs care about 38 g Cookies, oatmeal, with raisins Sweets & Sweeteners 69 g Lower impact about 28 g Crunchy Cinnamon Granola Bar (Nature Valley) Sweets & Sweeteners 69.1 g Needs care about 35 g Crunchy Maple Granola Bar (Nature Valley) Sweets & Sweeteners 69.1 g Needs care about 35 g Nature Valley Crunchy Cinnamon Granola Bar (General Mills Sales Inc.) Sweets & Sweeteners 69.1 g Needs care about 35 g Nature Valley Crunchy Maple Granola Bar (General Mills Sales Inc.) Sweets & Sweeteners 69.1 g Needs care about 35 g Bread, cornbread, dry mix, enriched (includes corn muffin mix) Sweets & Sweeteners 69.5 g Lower impact about 28 g Bread, cornbread, dry mix, unenriched (includes corn muffin mix) Sweets & Sweeteners 69.5 g Lower impact about 28 g Dried mulberries Fruits 70 g Lower impact about 30 g Grape molasses Sweets & Sweeteners 70 g Lower impact about 20 g Schar crackers (gluten-free) Sweets & Sweeteners 70 g Lower impact about 25 g Pancakes, buckwheat, dry mix, incomplete Grains & Starches 71.3 g Lower impact about 28 g Cheerios Cereal (General Mills Sales Inc.) Grains & Starches 71.4 g Lower impact about 28 g Pasta mix, classic cheeseburger macaroni, unprepared Meat, Poultry & Fish 71.5 g Use caution about 42 g Crackers, milk Eggs, Milk & Dairy 71.7 g Lower impact about 14 g Chocolate Candy (M&M's) Sweets & Sweeteners 72 g Lower impact about 26 g M&M's, Chocolate Candy (Mars Chocolate North America LLC) Sweets & Sweeteners 72 g Lower impact about 26 g Nescafe 2 in 1 Beverages 72 g Lower impact about 20 g Rice biscuit (gluten-free) Sweets & Sweeteners 72 g Lower impact about 30 g Milk and cereal bar Grains & Starches 72.1 g Lower impact about 25 g Quaker, Granola, Oats, Honey & Almonds (The Quaker Oats Company) Grains & Starches 72.9 g Needs care about 41 g Cerelac (wheat) Sweets & Sweeteners 73 g Needs care about 45 g Homemade mixed-flour bread Grains & Starches 73.3 g Use caution about 34 g Pasta mix, italian lasagna, unprepared Grains & Starches 73.8 g Use caution about 41 g Pancakes, special dietary, dry mix Grains & Starches 73.9 g Lower impact about 28 g Date molasses Sweets & Sweeteners 74 g Lower impact about 20 g Spaghetti, spinach, dry Grains & Starches 74.8 g Needs care about 40 g Carob molasses Sweets & Sweeteners 75 g Lower impact about 20 g Cocoa mix, nestle, rich chocolate hot cocoa mix Beverages 75 g Needs care about 20 g
Want help turning numbers like these into a dosing decision? Flona estimates carbs and supports your insulin decisions every day.
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.
Get the Flona appYour daily companion for carbs & insulin
Get the app
