Moderate Carb (15–30g)

1008 foods in this category

This page lists 1008 foods related to Moderate Carb (15–30g), each with its glycemic load (GL), glycemic index (GI), and a color-coded verdict. Of these, 585 fall in the low-GL range (≤10), 420 are moderate (11–19), and 3 are high (≥20). The average GL per 100g across the group is about 10. GL combines the speed of carbohydrate absorption with the amount you actually eat, which is why it is the more practical number for meal planning than GI alone.

🟢 Seeds, flaxseed Low GL · GL 0.4/100g
🟢 Seeds, sunflower seed kernels from shell, dry roasted, with salt added Low GL · GL 1.5/100g
🟢 Nuts, coconut meat, raw Low GL · GL 1.5/100g
🟢 Nuts, hazelnuts or filberts, blanched Low GL · GL 1.5/100g
🟢 Nuts, hazelnuts or filberts Low GL · GL 1.7/100g
🟢 Nuts, almonds, oil roasted, lightly salted Low GL · GL 1.8/100g
🟢 Nuts, almonds, oil roasted, with salt added Low GL · GL 1.8/100g
🟢 Nuts, almonds, oil roasted, with salt added, smoke flavor Low GL · GL 1.8/100g
🟢 Nuts, almonds, oil roasted, without salt added Low GL · GL 1.8/100g
🟢 Nuts, coconut meat, dried (desiccated), not sweetened Low GL · GL 1.8/100g
🟢 Nuts, hazelnuts or filberts, dry roasted, without salt added Low GL · GL 2/100g
🟢 Nuts, almond butter, plain, without salt added Low GL · GL 2.1/100g
🟢 Nuts, almond butter, plain, with salt added Low GL · GL 2.1/100g
🟢 Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) Low GL · GL 2.1/100g
🟢 Nuts, almonds, blanched Low GL · GL 2.1/100g
🟢 Nuts, pine nuts, pinyon, dried Low GL · GL 2.1/100g
🟢 Seeds, sunflower seed kernels, toasted, with salt added Low GL · GL 2.2/100g
🟢 Seeds, sesame seed kernels, toasted, with salt added (decorticated) Low GL · GL 2.2/100g
🟢 Seeds, sesame seed kernels, toasted, without salt added (decorticated) Low GL · GL 2.2/100g
🟢 Seeds, sunflower seed kernels, toasted, without salt Low GL · GL 2.2/100g
🟢 Nuts, almonds Low GL · GL 2.2/100g
🟢 Peanuts, all types, oil-roasted, with salt Low GL · GL 2.3/100g
🟢 Peanuts, all types, oil-roasted, without salt Low GL · GL 2.3/100g
🟢 Nuts, almonds, dry roasted, with salt added Low GL · GL 2.5/100g
🟢 Nuts, almonds, dry roasted, without salt added Low GL · GL 2.5/100g
🟢 Peanuts, spanish, raw Low GL · GL 2.5/100g
🟢 Nuts, walnuts, dry roasted, with salt added Low GL · GL 2.6/100g
🟢 Lemon peel, raw Low GL · GL 2.7/100g
🟢 Seeds, sunflower seed kernels, dried Low GL · GL 2.8/100g
🟢 Seeds, sesame seeds, whole, dried Low GL · GL 2.9/100g
🟢 Seeds, sesame seeds, whole, roasted and toasted Low GL · GL 2.9/100g
🟢 Nuts, hickorynuts, dried Low GL · GL 2.9/100g
🟢 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) Low GL · GL 2.9/100g
🟢 Peanuts, valencia, oil-roasted, with salt Low GL · GL 2.9/100g
🟢 Peanuts, valencia, oil-roasted, without salt Low GL · GL 2.9/100g
🟢 Seeds, sunflower seed kernels, oil roasted, with salt added Low GL · GL 3/100g
🟢 Seeds, sunflower seed kernels, oil roasted, without salt Low GL · GL 3/100g
🟢 Peanuts, all types, raw Low GL · GL 3/100g
🟢 Nuts, ginkgo nuts, canned Low GL · GL 3.1/100g
🟢 Peanuts, virginia, raw Low GL · GL 3.1/100g
🟢 Seeds, sunflower seed kernels, dry roasted, without salt Low GL · GL 3.2/100g
🟢 Peanuts, spanish, oil-roasted, with salt Low GL · GL 3.3/100g
🟢 Peanuts, spanish, oil-roasted, without salt Low GL · GL 3.3/100g
🟢 Beans, baked, canned, with franks Low GL · GL 3.3/100g
🟢 Nuts, mixed nuts, oil roasted, with peanuts, with salt added Low GL · GL 3.4/100g
🟢 Nuts, mixed nuts, oil roasted, with peanuts, lightly salted Low GL · GL 3.4/100g
🟢 Nuts, mixed nuts, oil roasted, with peanuts, without salt added Low GL · GL 3.4/100g
🟢 Beans, cranberry (roman), mature seeds, canned Low GL · GL 3.4/100g
🟢 Nuts, almonds, honey roasted, unblanched Low GL · GL 3.5/100g
🟢 Seeds, sunflower seed kernels, dry roasted, with salt added Low GL · GL 3.7/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend Low GL · GL 3.7/100g
🟢 Hummus, commercial Low GL · GL 3.7/100g
🟢 Beans, black turtle, mature seeds, canned Low GL · GL 3.7/100g
🟢 Beans, black, mature seeds, canned, low sodium Low GL · GL 3.7/100g
🟢 Seeds, watermelon seed kernels, dried Low GL · GL 3.8/100g
🟢 Nuts, formulated, wheat-based, all flavors except macadamia, without salt Low GL · GL 3.8/100g
🟢 Grape leaves, raw Low GL · GL 3.9/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, without salt added Low GL · GL 3.9/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, with salt added Low GL · GL 4/100g
🟢 Seeds, cottonseed kernels, roasted (glandless) Low GL · GL 4/100g
🟢 Seeds, sesame butter, tahini, type of kernels unspecified Low GL · GL 4.1/100g
🟢 Seeds, sesame butter, tahini, from raw and stone ground kernels Low GL · GL 4.1/100g
🟢 Nuts, mixed nuts, oil roasted, without peanuts, with salt added Low GL · GL 4.1/100g
🟢 Nuts, pistachio nuts, raw Low GL · GL 4.1/100g
🟢 Nuts, mixed nuts, oil roasted, without peanuts, without salt added Low GL · GL 4.1/100g
🟢 Beans, pinto, mature seeds, canned, solids and liquids Low GL · GL 4.1/100g
🟢 Beans, pinto, mature seeds, canned, solids and liquids, low sodium Low GL · GL 4.1/100g
🟢 Seeds, lotus seeds, raw Low GL · GL 4.2/100g
🟢 Nuts, pistachio nuts, dry roasted, with salt added Low GL · GL 4.2/100g
🟢 Frijoles rojos volteados (Refried beans, red, canned) Low GL · GL 4.2/100g
🟢 Peanut butter with omega-3, creamy Low GL · GL 4.2/100g
🟢 Feijoa, raw Low GL · GL 4.3/100g
🟢 Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) Low GL · GL 4.3/100g
🟢 Seeds, sunflower seed butter, without salt Low GL · GL 4.3/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER Low GL · GL 4.3/100g
🟢 Peanuts, virginia, oil-roasted, without salt Low GL · GL 4.3/100g
🟢 Peanuts, virginia, oil-roasted, with salt Low GL · GL 4.3/100g
🟢 Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Low GL · GL 4.4/100g
🟢 Nuts, pistachio nuts, dry roasted, without salt added Low GL · GL 4.4/100g
🟢 Nuts, formulated, wheat-based, unflavored, with salt added Low GL · GL 4.5/100g
🟢 Seeds, sesame butter, paste Low GL · GL 4.5/100g
🟢 Mung beans, mature seeds, cooked, boiled, without salt Low GL · GL 4.5/100g
🟢 Lentils, mature seeds, cooked, boiled, with salt Low GL · GL 4.5/100g
🟢 Mung beans, mature seeds, cooked, boiled, with salt Low GL · GL 4.5/100g
🟢 Nance, frozen, unsweetened Low GL · GL 4.6/100g
🟢 Kumquats, raw Low GL · GL 4.6/100g
🟢 Mungo beans, mature seeds, cooked, boiled, without salt Low GL · GL 4.6/100g
🟢 Mungo beans, mature seeds, cooked, boiled, with salt Low GL · GL 4.6/100g
🟢 Lentils, mature seeds, cooked, boiled, without salt Low GL · GL 4.7/100g
🟢 Peanuts, valencia, raw Low GL · GL 4.7/100g
🟢 Peanut butter, chunky, vitamin and mineral fortified Low GL · GL 4.7/100g
🟢 Peas, split, mature seeds, cooked, boiled, with salt Low GL · GL 4.7/100g
🟢 Peanuts, all types, cooked, boiled, with salt Low GL · GL 4.8/100g
🟢 Beans, chili, barbecue, ranch style, cooked Low GL · GL 4.9/100g
🟢 Beans, kidney, royal red, mature seeds, cooked, boiled, without salt Low GL · GL 4.9/100g
🟢 Beans, kidney, royal red, mature seeds, cooked, boiled with salt Low GL · GL 4.9/100g
🟢 Soup, black bean, canned, condensed Low GL · GL 5/100g
🟢 Peas, split, mature seeds, cooked, boiled, without salt Low GL · GL 5/100g
🟢 Protein supplement, milk based, Muscle Milk, powder Low GL · GL 5/100g
🟢 Peanuts, all types, dry-roasted, without salt Low GL · GL 5/100g
🟢 Peanuts, all types, dry-roasted, with salt Low GL · GL 5/100g
🟢 Baking chocolate, unsweetened, squares Low GL · GL 5.1/100g
🟢 Peanut butter, smooth, vitamin and mineral fortified Low GL · GL 5.1/100g
🟢 Beans, kidney, california red, mature seeds, cooked, boiled, without salt Low GL · GL 5.1/100g
🟢 Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork Low GL · GL 5.1/100g
🟢 Beans, kidney, california red, mature seeds, cooked, boiled, with salt Low GL · GL 5.1/100g
🟢 Blackberries, frozen, unsweetened Low GL · GL 5.2/100g
🟢 Nuts, coconut meat, dried (desiccated), creamed Low GL · GL 5.3/100g
🟢 Fireweed, leaves, raw Low GL · GL 5.3/100g
🟢 Peanut butter, chunk style, without salt Low GL · GL 5.3/100g
🟢 Peanut butter, chunk style, with salt Low GL · GL 5.3/100g
🟢 Oranges, raw, with peel Low GL · GL 5.4/100g
🟢 Lima beans, large, mature seeds, cooked, boiled, with salt Low GL · GL 5.4/100g
🟢 Lima beans, large, mature seeds, cooked, boiled, without salt Low GL · GL 5.4/100g
🟢 Broadbeans (fava beans), mature seeds, cooked, boiled, without salt Low GL · GL 5.5/100g
🟢 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt Low GL · GL 5.5/100g
🟢 Beans, great northern, mature seeds, cooked, boiled, with salt Low GL · GL 5.5/100g
🟢 Broadbeans (fava beans), mature seeds, cooked, boiled, with salt Low GL · GL 5.5/100g
🟢 Beans, great northern, mature seeds, cooked, boiled, without salt Low GL · GL 5.5/100g
🟢 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt Low GL · GL 5.5/100g
🟢 Elderberries, raw Low GL · GL 5.6/100g
🟢 Beans, baked, canned, with pork Low GL · GL 5.6/100g
🟢 Beans, baked, canned, with pork and tomato sauce Low GL · GL 5.7/100g
🟢 Beans, french, mature seeds, cooked, boiled, without salt Low GL · GL 5.7/100g
🟢 Beans, pinto, canned, drained solids Low GL · GL 5.7/100g
🟢 Beans, french, mature seeds, cooked, boiled, with salt Low GL · GL 5.7/100g
🟢 Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water Low GL · GL 5.7/100g
🟢 Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) Low GL · GL 5.8/100g
🟢 Beans, baked, canned, no salt added Low GL · GL 5.8/100g
🟢 Beans, black, mature seeds, cooked, boiled, without salt Low GL · GL 5.8/100g
🟢 Beans, yellow, mature seeds, cooked, boiled, without salt Low GL · GL 5.8/100g
🟢 Beans, black, mature seeds, cooked, boiled, with salt Low GL · GL 5.8/100g
🟢 Beans, yellow, mature seeds, cooked, boiled, with salt Low GL · GL 5.8/100g
🟢 Peanut butter, reduced sodium Low GL · GL 5.9/100g
🟢 Seeds, breadfruit seeds, raw Low GL · GL 5.9/100g
🟢 Guavas, strawberry, raw Low GL · GL 5.9/100g
🟢 Abiyuch, raw Low GL · GL 6/100g
🟢 Pears, raw Low GL · GL 6/100g
🟢 Beans, navy, mature seeds, cooked, boiled, without salt Low GL · GL 6/100g
🟢 Beans, navy, mature seeds, canned Low GL · GL 6/100g
🟢 Beans, small white, mature seeds, cooked, boiled, without salt Low GL · GL 6/100g
🟢 Beans, navy, mature seeds, cooked, boiled, with salt Low GL · GL 6/100g
🟢 Beans, kidney, red, mature seeds, cooked, boiled, without salt Low GL · GL 6/100g
🟢 Beans, kidney, red, mature seeds, cooked, boiled, with salt Low GL · GL 6/100g
🟢 Beans, small white, mature seeds, cooked, boiled, with salt Low GL · GL 6/100g
🟢 Tofu yogurt Low GL · GL 6.1/100g
🟢 Babyfood, fruit, apple and raspberry, junior Low GL · GL 6.1/100g
🟢 Babyfood, corn and sweet potatoes, strained Low GL · GL 6.1/100g
🟢 Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt Low GL · GL 6.1/100g
🟢 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids Low GL · GL 6.1/100g
🟢 Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt Low GL · GL 6.1/100g
🟢 Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) Low GL · GL 6.2/100g
🟢 Babyfood, fruit, bananas with tapioca, strained Low GL · GL 6.2/100g
🟢 Babyfood, fruit, apple and raspberry, strained Low GL · GL 6.2/100g
🟢 Beans, cranberry (roman), mature seeds, cooked, boiled, without salt Low GL · GL 6.2/100g
🟢 Beans, kidney, red, mature seeds, canned, drained solids Low GL · GL 6.2/100g
🟢 Beverages, Energy Drink with carbonated water and high fructose corn syrup Low GL · GL 6.2/100g
🟢 Beans, black turtle, mature seeds, cooked, boiled, without salt Low GL · GL 6.2/100g
🟢 Beans, black turtle, mature seeds, cooked, boiled, with salt Low GL · GL 6.2/100g
🟢 Beans, cranberry (roman), mature seeds, cooked, boiled, with salt Low GL · GL 6.2/100g
🟢 Beans, fava, in pod, raw Low GL · GL 6.3/100g
🟢 Peas, green, cooked, boiled, drained, with salt Low GL · GL 6.3/100g
🟢 Nuts, cashew butter, plain, without salt added Low GL · GL 6.3/100g
🟢 Peas, green, cooked, boiled, drained, without salt Low GL · GL 6.3/100g
🟢 Babyfood, fruit and vegetable, apple and sweet potato Low GL · GL 6.3/100g
🟢 Dip, bean, original flavor Low GL · GL 6.3/100g
🟢 Dip, FRITO'S, bean, original flavor Low GL · GL 6.3/100g
🟢 Hummus, home prepared Low GL · GL 6.3/100g
🟢 Beans, baked, home prepared Low GL · GL 6.3/100g
🟢 Beans, great northern, mature seeds, canned, low sodium Low GL · GL 6.3/100g
🟢 Beans, great northern, mature seeds, canned Low GL · GL 6.3/100g
🟢 Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) Low GL · GL 6.4/100g
🟢 Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) Low GL · GL 6.4/100g
🟢 Passion-fruit, (granadilla), purple, raw Low GL · GL 6.4/100g
🟢 Seeds, sesame meal, partially defatted Low GL · GL 6.4/100g
🟢 Soup, bean with pork, canned, condensed Low GL · GL 6.4/100g
🟢 Pigeon peas (red gram), mature seeds, cooked, boiled, without salt Low GL · GL 6.4/100g
🟢 Pigeon peas (red gram), mature seeds, cooked, boiled, with salt Low GL · GL 6.4/100g
🟢 Beans, kidney, all types, mature seeds, cooked, boiled, without salt Low GL · GL 6.4/100g
🟢 SILK Black Cherry soy yogurt Low GL · GL 6.4/100g
🟢 SILK Blueberry soy yogurt Low GL · GL 6.4/100g
🟢 Beans, kidney, all types, mature seeds, cooked, boiled, with salt Low GL · GL 6.4/100g
🟢 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water Low GL · GL 6.4/100g
🟢 Beans, white, mature seeds, canned Low GL · GL 6.4/100g
🟢 SILK Banana-Strawberry soy yogurt Low GL · GL 6.4/100g
🟢 Alcoholic beverage, daiquiri, canned Low GL · GL 6.5/100g
🟢 Seeds, sesame flour, high-fat Low GL · GL 6.5/100g
🟢 Nuts, cashew nuts, oil roasted, without salt added Low GL · GL 6.5/100g
🟢 Babyfood, vegetables, corn, creamed, junior Low GL · GL 6.5/100g
🟢 Apples, dried, sulfured, stewed, without added sugar Low GL · GL 6.5/100g
🟢 Beverages, grape drink, canned Low GL · GL 6.5/100g
🟢 Alcoholic beverage, whiskey sour, prepared with water, whiskey and powder mix Low GL · GL 6.5/100g
🟢 Babyfood, cereal, oatmeal, prepared with whole milk Low GL · GL 6.5/100g
🟢 Beverages, cranberry-apple juice drink, bottled Low GL · GL 6.5/100g
🟢 Leavening agents, yeast, baker's, compressed Low GL · GL 6.5/100g
🟢 Cowpeas, catjang, mature seeds, cooked, boiled, without salt Low GL · GL 6.5/100g
🟢 Cowpeas, catjang, mature seeds, cooked, boiled, with salt Low GL · GL 6.5/100g
🟢 Soursop, raw Low GL · GL 6.6/100g
🟢 Quinces, raw Low GL · GL 6.6/100g
🟢 Desserts, mousse, chocolate, prepared-from-recipe Low GL · GL 6.6/100g