Know what's really in your food

Evidence-based glycemic load data for 7,228 foods — so you can make informed choices, without the guesswork.

7,228foods indexed
🟢🟡🔴color-coded GL verdicts
USDA + Sydneytrusted data sources
🟢 Low-GL Foods ⚖️ Compare Foods 📋 Nutrition Facts 📝 Blog & Guides

How It Works

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Glycemic Load, Not Just GI

GL tells you the real blood sugar impact by combining glycemic index with portion size. It is the number that actually matters at mealtime.

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Clear, Color-Coded Verdicts

Every food gets one of three verdicts: Low GL, Eat in Moderation, or Limit. No fluff. No confusion.

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Science-Backed Data

All GI/GL values from the University of Sydney's International GI Tables. All nutrition data from the USDA FoodData Central. Every number is verifiable.

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Smart Warnings Built In

Beyond GL, we flag high saturated fat, added sugar, low fiber, and more — because diabetes is not just about carbohydrates.

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Browse Foods by Category

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American Indian/Alaska Native Foods 165 foods · 95 friendly
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Baby Foods 345 foods · 266 friendly
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Baked Products 517 foods · 2 friendly
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Beef Products 954 foods · 952 friendly
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Beverages 367 foods · 272 friendly
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Breakfast Cereals 195 foods · 0 friendly
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Cereal Grains and Pasta 181 foods · 6 friendly
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Dairy and Egg Products 291 foods · 255 friendly
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Fast Foods 312 foods · 57 friendly
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Fats and Oils 216 foods · 160 friendly
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Finfish and Shellfish Products 264 foods · 234 friendly
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Fruits and Fruit Juices 355 foods · 269 friendly
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Lamb, Veal, and Game Products 464 foods · 462 friendly
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Legumes and Legume Products 290 foods · 247 friendly
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Meals, Entrees, and Side Dishes 81 foods · 36 friendly
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Nut and Seed Products 137 foods · 116 friendly
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Pork Products 336 foods · 336 friendly
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Poultry Products 383 foods · 361 friendly
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Restaurant Foods 109 foods · 9 friendly
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Sausages and Luncheon Meats 167 foods · 133 friendly
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Snacks 176 foods · 3 friendly
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Soups, Sauces, and Gravies 254 foods · 212 friendly
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Spices and Herbs 63 foods · 8 friendly
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Sweets 358 foods · 84 friendly
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Vegetables and Vegetable Products 814 foods · 656 friendly

Ready to explore all 7,228 foods?

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Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.