Medium Glycemic Foods

2071 foods in this category

Here are 2071 foods in the Medium Glycemic Foods category, ranked by glycemic load. In this group, 933 are rated low-GL (≤10), 394 moderate (11–19), and 744 high (≥20), with an average GL per 100g near 17. Use the list to compare foods at a glance — clicking any item opens its full nutrition profile with serving-size GL variants and better alternatives.

🟢 Alfalfa seeds, sprouted, raw Low GL · GL 0.1/100g
🟢 Mustard greens, frozen, unprepared Low GL · GL 0.1/100g
🟢 Waxgourd, (chinese preserving melon), raw Low GL · GL 0.1/100g
🟢 Broccoli raab, raw Low GL · GL 0.1/100g
🟢 KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat only, skin and breading removed Low GL · GL 0.1/100g
🟢 Soup, SWANSON, beef broth, lower sodium Low GL · GL 0.1/100g
🟢 Soup, beef broth, less/reduced sodium, ready to serve Low GL · GL 0.1/100g
🟢 Soup, beef broth or bouillon, powder, prepared with water Low GL · GL 0.1/100g
🟢 Soup, beef broth, cubed, prepared with water Low GL · GL 0.1/100g
🟢 Sauce, ready-to-serve, pepper, TABASCO Low GL · GL 0.1/100g
🟢 Endive, raw Low GL · GL 0.2/100g
🟢 Escarole, cooked, boiled, drained, no salt added Low GL · GL 0.2/100g
🟢 Kale, raw Low GL · GL 0.2/100g
🟢 Asparagus, frozen, cooked, boiled, drained, with salt Low GL · GL 0.2/100g
🟢 Asparagus, frozen, cooked, boiled, drained, without salt Low GL · GL 0.2/100g
🟢 Mustard greens, frozen, cooked, boiled, drained, without salt Low GL · GL 0.2/100g
🟢 Dock, raw Low GL · GL 0.2/100g
🟢 Dock, cooked, boiled, drained, without salt Low GL · GL 0.2/100g
🟢 KFC, Fried Chicken, EXTRA CRISPY, Breast, meat only, skin and breading removed Low GL · GL 0.2/100g
🟢 Fast Foods, Fried Chicken, Thigh, meat only, skin and breading removed Low GL · GL 0.2/100g
🟢 Broccoli raab, cooked Low GL · GL 0.2/100g
🟢 Butterbur, canned Low GL · GL 0.2/100g
🟢 Mustard greens, frozen, cooked, boiled, drained, with salt Low GL · GL 0.2/100g
🟢 Soup, beef broth bouillon and consomme, canned, condensed Low GL · GL 0.2/100g
🟢 Fish broth Low GL · GL 0.2/100g
🟢 Soup, chicken broth, less/reduced sodium, ready to serve Low GL · GL 0.2/100g
🟢 Soup, chicken broth or bouillon, dry, prepared with water Low GL · GL 0.2/100g
🟢 Soup, chicken broth, canned, prepared with equal volume water Low GL · GL 0.2/100g
🟢 Bamboo shoots, cooked, boiled, drained, with salt Low GL · GL 0.3/100g
🟢 Cauliflower, frozen, cooked, boiled, drained, with salt Low GL · GL 0.3/100g
🟢 Soup, chicken broth, ready-to-serve Low GL · GL 0.3/100g
🟢 Pumpkin leaves, cooked, boiled, drained, without salt Low GL · GL 0.4/100g
🟢 Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt Low GL · GL 0.4/100g
🟢 Malabar spinach, cooked Low GL · GL 0.4/100g
🟢 Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt Low GL · GL 0.4/100g
🟢 Chicory greens, raw Low GL · GL 0.4/100g
🟢 Pumpkin leaves, cooked, boiled, drained, with salt Low GL · GL 0.4/100g
🟢 Spinach, canned, no salt added, solids and liquids Low GL · GL 0.4/100g
🟢 Beet greens, raw Low GL · GL 0.4/100g
🟢 Turnip greens, canned, solids and liquids Low GL · GL 0.4/100g
🟢 Soup, chicken broth, canned, condensed Low GL · GL 0.4/100g
🟢 Soup, beef broth, bouillon, consomme, prepared with equal volume water Low GL · GL 0.4/100g
🟢 Soup, chicken broth cubes, dry, prepared with water Low GL · GL 0.4/100g
🟢 Mustard spinach, (tendergreen), cooked, boiled, drained, without salt Low GL · GL 0.5/100g
🟢 New Zealand spinach, cooked, boiled, drained, without salt Low GL · GL 0.5/100g
🟢 Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt Low GL · GL 0.5/100g
🟢 Asparagus, canned, drained solids Low GL · GL 0.5/100g
🟢 Coriander (cilantro) leaves, raw Low GL · GL 0.5/100g
🟢 Watercress, raw Low GL · GL 0.5/100g
🟢 Turnip greens, cooked, boiled, drained, with salt Low GL · GL 0.5/100g
🟢 Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt Low GL · GL 0.5/100g
🟢 Cabbage, kimchi Low GL · GL 0.5/100g
🟢 Turnip greens, cooked, boiled, drained, without salt Low GL · GL 0.5/100g
🟢 Mustard spinach, (tendergreen), cooked, boiled, drained, with salt Low GL · GL 0.5/100g
🟢 New zealand spinach, cooked, boiled, drained, with salt Low GL · GL 0.5/100g
🟢 Soup, vegetable broth, ready to serve Low GL · GL 0.5/100g
🟢 Balsam-pear (bitter gourd), pods, raw Low GL · GL 0.6/100g
🟢 New Zealand spinach, raw Low GL · GL 0.6/100g
🟢 Bamboo shoots, cooked, boiled, drained, without salt Low GL · GL 0.6/100g
🟢 Spinach, canned, regular pack, drained solids Low GL · GL 0.6/100g
🟢 Water convolvulus,raw Low GL · GL 0.6/100g
🟢 POPEYES, Fried Chicken, Mild, Thigh, meat only, skin and breading removed Low GL · GL 0.6/100g
🟢 Cauliflower, frozen, cooked, boiled, drained, without salt Low GL · GL 0.6/100g
🟢 Chicory, witloof, raw Low GL · GL 0.6/100g
🟢 Turnip greens and turnips, frozen, unprepared Low GL · GL 0.6/100g
🟢 Soup, SWANSON, vegetable broth Low GL · GL 0.6/100g
🟢 Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated Low GL · GL 0.7/100g
🟢 Lettuce, butterhead (includes boston and bibb types), raw Low GL · GL 0.7/100g
🟢 Mustard spinach, (tendergreen), raw Low GL · GL 0.7/100g
🟢 Pickles, cucumber, sour, low sodium Low GL · GL 0.7/100g
🟢 Nopales, raw Low GL · GL 0.7/100g
🟢 Lettuce, cos or romaine, raw Low GL · GL 0.7/100g
🟢 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Low GL · GL 0.7/100g
🟢 Pickles, cucumber, sour Low GL · GL 0.7/100g
🟢 Turnips, frozen, unprepared Low GL · GL 0.7/100g
🟢 Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Low GL · GL 0.7/100g
🟢 Cabbage, chinese (pak-choi), raw Low GL · GL 0.7/100g
🟢 Turnip greens, frozen, unprepared Low GL · GL 0.7/100g
🟢 Soup, chicken broth, low sodium, canned Low GL · GL 0.7/100g
🟢 Soup, stock, beef, home-prepared Low GL · GL 0.7/100g
🟢 Lettuce, red leaf, raw Low GL · GL 0.8/100g
🟢 Spinach, cooked, boiled, drained, without salt Low GL · GL 0.8/100g
🟢 Kale, cooked, boiled, drained, without salt Low GL · GL 0.8/100g
🟢 Spinach, canned, regular pack, solids and liquids Low GL · GL 0.8/100g
🟢 Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) Low GL · GL 0.8/100g
🟢 Nopales, cooked, without salt Low GL · GL 0.8/100g
🟢 Broccoli, chinese, cooked Low GL · GL 0.8/100g
🟢 Celery, raw Low GL · GL 0.8/100g
🟢 Beans, mung, mature seeds, sprouted, canned, drained solids Low GL · GL 0.8/100g
🟢 Radishes, white icicle, raw Low GL · GL 0.8/100g
🟢 Spinach, cooked, boiled, drained, with salt Low GL · GL 0.8/100g
🟢 Sauce, ready-to-serve, pepper or hot Low GL · GL 0.8/100g
🟢 Turnip greens, canned, no salt added Low GL · GL 0.9/100g
🟢 Spinach, raw Low GL · GL 0.9/100g
🟢 Pickles, cucumber, dill or kosher dill Low GL · GL 0.9/100g
🟢 Pickles, cucumber, dill, reduced sodium Low GL · GL 0.9/100g
🟢 Asparagus, canned, regular pack, solids and liquids Low GL · GL 0.9/100g
🟢 Cucumber, peeled, raw Low GL · GL 0.9/100g
🟢 Mustard greens, raw Low GL · GL 0.9/100g
🟢 Sauerkraut, canned, solids and liquids Low GL · GL 0.9/100g
🟢 Squash, summer, scallop, cooked, boiled, drained, without salt Low GL · GL 0.9/100g
🟢 Asparagus, canned, no salt added, solids and liquids Low GL · GL 0.9/100g
🟢 Collards, raw Low GL · GL 0.9/100g
🟢 Squash, summer, scallop, cooked, boiled, drained, with salt Low GL · GL 0.9/100g
🟢 Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt Low GL · GL 0.9/100g
🟢 Squash, summer, crookneck and straightneck, canned, drained, solid, without salt Low GL · GL 1/100g
🟢 Collards, cooked, boiled, drained, with salt Low GL · GL 1/100g
🟢 Lettuce, green leaf, raw Low GL · GL 1/100g
🟢 Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt Low GL · GL 1/100g
🟢 Tomatoes, red, ripe, canned, packed in tomato juice Low GL · GL 1/100g
🟢 Tomatoes, red, ripe, canned, packed in tomato juice, no salt added Low GL · GL 1/100g
🟢 Turnip greens, frozen, cooked, boiled, drained, with salt Low GL · GL 1/100g
🟢 Turnip greens and turnips, frozen, cooked, boiled, drained, with salt Low GL · GL 1/100g
🟢 Collards, cooked, boiled, drained, without salt Low GL · GL 1/100g
🟢 Pokeberry shoots, (poke), cooked, boiled, drained, without salt Low GL · GL 1/100g
🟢 Turnip greens, frozen, cooked, boiled, drained, without salt Low GL · GL 1/100g
🟢 Pokeberry shoots, (poke), cooked, boiled, drained, with salt Low GL · GL 1/100g
🟢 Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt Low GL · GL 1/100g
🟢 Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt Low GL · GL 1/100g
🟢 Soup, vegetable beef, microwavable, ready-to-serve, single brand Low GL · GL 1/100g
🟢 Soup, oyster stew, canned, prepared with equal volume water Low GL · GL 1/100g
🟢 Asparagus, raw Low GL · GL 1.1/100g
🟢 Radishes, oriental, cooked, boiled, drained, without salt Low GL · GL 1.1/100g
🟢 Cauliflower, cooked, boiled, drained, with salt Low GL · GL 1.1/100g
🟢 Beans, snap, green, canned, regular pack, solids and liquids Low GL · GL 1.1/100g
🟢 Bamboo shoots, canned, drained solids Low GL · GL 1.1/100g
🟢 Lettuce, iceberg (includes crisphead types), raw Low GL · GL 1.1/100g
🟢 Radishes, raw Low GL · GL 1.1/100g
🟢 Water convolvulus, cooked, boiled, drained, without salt Low GL · GL 1.1/100g
🟢 Chayote, fruit, cooked, boiled, drained, with salt Low GL · GL 1.1/100g
🟢 Grape leaves, canned Low GL · GL 1.1/100g
🟢 Broccoli, frozen, chopped, unprepared Low GL · GL 1.1/100g
🟢 Chives, raw Low GL · GL 1.1/100g
🟢 Turnip greens and turnips, frozen, cooked, boiled, drained, without salt Low GL · GL 1.1/100g
🟢 Radishes, oriental, cooked, boiled, drained, with salt Low GL · GL 1.1/100g
🟢 Water convolvulus, cooked, boiled, drained, with salt Low GL · GL 1.1/100g
🟢 Cauliflower, cooked, boiled, drained, without salt Low GL · GL 1.1/100g
🟢 Turnips, frozen, cooked, boiled, drained, with salt Low GL · GL 1.1/100g
🟢 Beans, snap, green, canned, no salt added, solids and liquids Low GL · GL 1.2/100g
🟢 Beans, snap, yellow, canned, regular pack, solids and liquids Low GL · GL 1.2/100g
🟢 Beans, snap, yellow, canned, no salt added, solids and liquids Low GL · GL 1.2/100g
🟢 Chrysanthemum, garland, cooked, boiled, drained, with salt Low GL · GL 1.2/100g
🟢 Squash, zucchini, baby, raw Low GL · GL 1.2/100g
🟢 Beans, snap, canned, all styles, seasoned, solids and liquids Low GL · GL 1.2/100g
🟢 Okra, cooked, boiled, drained, without salt Low GL · GL 1.2/100g
🟢 Gourd, white-flowered (calabash), cooked, boiled, drained, with salt Low GL · GL 1.2/100g
🟢 Pepper, banana, raw Low GL · GL 1.2/100g
🟢 Peppers, hot pickled, canned Low GL · GL 1.2/100g
🟢 Celtuce, raw Low GL · GL 1.2/100g
🟢 Okra, cooked, boiled, drained, with salt Low GL · GL 1.2/100g
🟢 KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat only, skin and breading removed Low GL · GL 1.2/100g
🟢 Chrysanthemum, garland, cooked, boiled, drained, without salt Low GL · GL 1.2/100g
🟢 Pokeberry shoots, (poke), raw Low GL · GL 1.2/100g
🟢 Taro, leaves, cooked, steamed, with salt Low GL · GL 1.2/100g
🟢 Asparagus, cooked, boiled, drained Low GL · GL 1.3/100g
🟢 Taro leaves, cooked, steamed, without salt Low GL · GL 1.3/100g
🟢 Mushrooms, straw, canned, drained solids Low GL · GL 1.3/100g
🟢 Squash, summer, zucchini, includes skin, raw Low GL · GL 1.3/100g
🟢 Asparagus, cooked, boiled, drained, with salt Low GL · GL 1.3/100g
🟢 Butterbur, cooked, boiled, drained, with salt Low GL · GL 1.3/100g
🟢 Chard, swiss, cooked, boiled, drained, with salt Low GL · GL 1.3/100g
🟢 Arugula, raw Low GL · GL 1.3/100g
🟢 Broccoli, chinese, raw Low GL · GL 1.3/100g
🟢 Cabbage, chinese (pe-tsai), raw Low GL · GL 1.3/100g
🟢 Chard, swiss, raw Low GL · GL 1.3/100g
🟢 Peppers, jalapeno, canned, solids and liquids Low GL · GL 1.3/100g
🟢 Seaweed, spirulina, raw Low GL · GL 1.3/100g
🟢 Butterbur, cooked, boiled, drained, without salt Low GL · GL 1.3/100g
🟢 Chard, swiss, cooked, boiled, drained, without salt Low GL · GL 1.3/100g
🟢 Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt Low GL · GL 1.3/100g
🟢 Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt Low GL · GL 1.4/100g
🟢 Mushrooms, morel, raw Low GL · GL 1.4/100g
🟢 Squash, summer, zucchini, includes skin, frozen, unprepared Low GL · GL 1.4/100g
🟢 Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt Low GL · GL 1.4/100g
🟢 Taro shoots, raw Low GL · GL 1.4/100g
🟢 Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt Low GL · GL 1.4/100g
🟢 Hearts of palm, canned Low GL · GL 1.4/100g
🟢 Cabbage, napa, cooked Low GL · GL 1.4/100g
🟢 Beans, snap, green, canned, regular pack, drained solids Low GL · GL 1.4/100g
🟢 Asparagus, frozen, unprepared Low GL · GL 1.4/100g
🟢 Mushrooms, portabella, grilled Low GL · GL 1.4/100g
🟢 Mushrooms, white, raw Low GL · GL 1.4/100g
🟢 Mushrooms, white, stir-fried Low GL · GL 1.4/100g
🟢 Pumpkin leaves, raw Low GL · GL 1.4/100g
🟢 Mushroom, white, exposed to ultraviolet light, raw Low GL · GL 1.4/100g
🟢 Mushrooms, portabella, exposed to ultraviolet light, grilled Low GL · GL 1.4/100g
🟢 Ginger root, pickled, canned, with artificial sweetener Low GL · GL 1.4/100g
🟢 Tomatoes, yellow, raw Low GL · GL 1.4/100g
🟢 Pumpkin, flowers, cooked, boiled, drained, with salt Low GL · GL 1.4/100g
🟢 Chayote, fruit, cooked, boiled, drained, without salt Low GL · GL 1.4/100g
🟢 Squash, summer, all varieties, raw Low GL · GL 1.4/100g
🟢 Tomatoes, orange, raw Low GL · GL 1.4/100g
🟢 Gravy, au jus, canned Low GL · GL 1.4/100g
🟢 Soup, beef mushroom, canned, prepared with equal volume water Low GL · GL 1.4/100g
🟢 Soup, chicken noodle, canned, prepared with equal volume water Low GL · GL 1.4/100g
🟢 Fast foods, egg, scrambled Low GL · GL 1.4/100g
🟢 Soup, onion, dry, mix, prepared with water Low GL · GL 1.4/100g
🟢 Radishes, oriental, raw Low GL · GL 1.5/100g
🟢 Beans, snap, green, canned, no salt added, drained solids Low GL · GL 1.5/100g
🟢 Broccoli, frozen, chopped, cooked, boiled, drained, with salt Low GL · GL 1.5/100g