Moderate Fat (3–10g)

1984 foods in this category

Here are 1984 foods in the Moderate Fat (3–10g) category, ranked by glycemic load. In this group, 1518 are rated low-GL (≤10), 135 moderate (11–19), and 331 high (≥20), with an average GL per 100g near 7. 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.

🟢 KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat only, skin and breading removed Low GL · GL 0.1/100g

🟢 Vitasoy USA Organic Nasoya, Soft Tofu Low GL · GL 0.1/100g

🟢 Tofu, extra firm, prepared with nigari Low GL · GL 0.1/100g

🟢 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

🟢 Tofu, raw, firm, prepared with calcium sulfate Low GL · GL 0.2/100g

🟢 Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan Low GL · GL 0.2/100g

🟢 Vitasoy USA Azumaya, Extra Firm Tofu Low GL · GL 0.2/100g

🟢 Egg, whole, raw, fresh Low GL · GL 0.3/100g

🟢 Egg, whole, cooked, poached Low GL · GL 0.3/100g

🟢 Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm Low GL · GL 0.3/100g

🟢 Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu Low GL · GL 0.3/100g

🟢 Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) Low GL · GL 0.4/100g

🟢 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Low GL · GL 0.4/100g

🟢 Babyfood, meat, lamb, strained Low GL · GL 0.4/100g

🟢 Vitasoy USA Organic Nasoya, Tofu Plus Firm Low GL · GL 0.4/100g

🟢 Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm Low GL · GL 0.4/100g

🟢 Vitasoy USA Azumaya, Firm Tofu Low GL · GL 0.4/100g

🟢 Vitasoy USA, Organic Nasoya Extra Firm Tofu Low GL · GL 0.5/100g

🟢 POPEYES, Fried Chicken, Mild, Thigh, meat only, skin and breading removed Low GL · GL 0.6/100g

🟢 Babyfood, meat, turkey, strained Low GL · GL 0.6/100g

🟢 Babyfood, meat, turkey, junior Low GL · GL 0.6/100g

🟢 Tofu, raw, regular, prepared with calcium sulfate Low GL · GL 0.6/100g

🟢 Vitasoy USA, Organic Nasoya Firm Tofu Low GL · GL 0.6/100g

🟢 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Low GL · GL 0.8/100g

🟢 Cheese, low fat, cheddar or colby Low GL · GL 0.8/100g

🟢 Soybeans, mature cooked, boiled, without salt Low GL · GL 0.9/100g

🟢 Soybeans, mature seeds, cooked, boiled, with salt Low GL · GL 0.9/100g

🟢 Beans, liquid from stewed kidney beans Low GL · GL 1/100g

🟢 Yogurt, Greek, whole, plain, CHOBANI Low GL · GL 1.1/100g

🟢 Meatballs, meatless Low GL · GL 1.3/100g

🟢 Cheese, cottage, with vegetables Low GL · GL 1.3/100g

🟢 Vegetarian meatloaf or patties Low GL · GL 1.3/100g

🟢 Cheese, swiss, low fat Low GL · GL 1.5/100g

🟢 Cheese, pasteurized process, American, low fat Low GL · GL 1.5/100g

🟢 Olives, ripe, canned (jumbo-super colossal) Low GL · GL 1.5/100g

🟢 Cream, half and half, lowfat Low GL · GL 1.5/100g

🟢 Cheese, cottage, creamed, large or small curd Low GL · GL 1.5/100g

🟢 Tofu, hard, prepared with nigari Low GL · GL 1.5/100g

🟢 Edamame, frozen, unprepared Low GL · GL 1.7/100g

🟢 Babyfood, meat, ham, strained Low GL · GL 1.7/100g

🟢 Babyfood, meat, ham, junior Low GL · GL 1.7/100g

🟢 Tofu, salted and fermented (fuyu) Low GL · GL 1.7/100g

🟢 Yogurt, Greek, plain, whole milk Low GL · GL 1.8/100g

🟢 McDONALD'S, Bacon Ranch Salad without chicken Low GL · GL 1.8/100g

🟢 McDONALD'S, Bacon Ranch Salad with Grilled Chicken Low GL · GL 1.8/100g

🟢 Soup, oyster stew, canned, condensed Low GL · GL 1.9/100g

🟢 Cheese, cottage, creamed, with fruit Low GL · GL 1.9/100g

🟢 POPEYES, Fried Chicken, Mild, Wing, meat only, skin and breading removed Low GL · GL 2/100g

🟢 Milk, low sodium, fluid Low GL · GL 2/100g

🟢 Milk, producer, fluid, 3.7% milkfat Low GL · GL 2/100g

🟢 Milk, goat, fluid, with added vitamin D Low GL · GL 2/100g

🟢 Tofu, salted and fermented (fuyu), prepared with calcium sulfate Low GL · GL 2/100g

🟢 Milk, filled, fluid, with blend of hydrogenated vegetable oils Low GL · GL 2.1/100g

🟢 Milk, filled, fluid, with lauric acid oil Low GL · GL 2.1/100g

🟢 Milk, whole, 3.25% milkfat, with added vitamin D Low GL · GL 2.1/100g

🟢 Yogurt, plain, whole milk Low GL · GL 2.1/100g

🟢 Soup, chicken mushroom, canned, prepared with equal volume water Low GL · GL 2.1/100g

🟢 Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D Low GL · GL 2.1/100g

🟢 Milk, buttermilk, fluid, whole Low GL · GL 2.1/100g

🟢 Babyfood, dinner, beef with vegetables Low GL · GL 2.1/100g

🟢 Soup, cream of chicken, canned, prepared with equal volume water Low GL · GL 2.1/100g

🟢 Sandwich spread, meatless Low GL · GL 2.2/100g

🟢 Soup, cheese, canned, prepared with equal volume water Low GL · GL 2.2/100g

🟢 Edamame, frozen, prepared Low GL · GL 2.3/100g

🟢 Cheese, ricotta, part skim milk Low GL · GL 2.3/100g

🟢 Milk, indian buffalo, fluid Low GL · GL 2.3/100g

🟢 Soup, oyster stew, canned, prepared with equal volume milk Low GL · GL 2.3/100g

🟢 Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk Low GL · GL 2.3/100g

🟢 Milk, sheep, fluid Low GL · GL 2.4/100g

🟢 Babyfood, cereal, egg yolks and bacon, junior Low GL · GL 2.4/100g

🟢 Soup, cream of mushroom, low sodium, ready-to-serve, canned Low GL · GL 2.5/100g

🟢 Babyfood, dinner, chicken stew, toddler Low GL · GL 2.6/100g

🟢 SILK Original Creamer Low GL · GL 2.6/100g

🟢 Soybean, curd cheese Low GL · GL 2.7/100g

🟢 Milk substitutes, fluid, with lauric acid oil Low GL · GL 2.7/100g

🟢 Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA Low GL · GL 2.7/100g

🟢 Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA Low GL · GL 2.7/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed Low GL · GL 2.8/100g

🟢 Babyfood, dinner, chicken noodle, strained Low GL · GL 2.8/100g

🟢 Babyfood, dinner, chicken noodle, junior Low GL · GL 2.8/100g

🟢 Soup, chicken vegetable with potato and cheese, chunky, ready-to-serve Low GL · GL 2.8/100g

🟢 Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready-to-feed Low GL · GL 2.8/100g

🟢 Infant formula, PBM PRODUCTS, store brand, soy, ready-to-feed Low GL · GL 2.8/100g

🟢 Soup, clam chowder, new england, reduced sodium, canned, ready-to-serve Low GL · GL 2.8/100g

🟢 Infant formula, PBM PRODUCTS, store brand, ready-to-feed Low GL · GL 2.9/100g

🟢 Milk, human, mature, fluid Low GL · GL 3/100g

🟢 Chili, no beans, canned entree Low GL · GL 3/100g

🟢 Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, with ARA and DHA, prepared from powder Low GL · GL 3/100g

🟢 Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA Low GL · GL 3/100g

🟢 HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared Low GL · GL 3.1/100g

🟢 Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, ready-to-feed Low GL · GL 3.1/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN AA, ready-to-feed Low GL · GL 3.1/100g

🟢 Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA Low GL · GL 3.1/100g

🟢 Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, with iron, ready-to-feed Low GL · GL 3.1/100g

🟢 Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, ADVANCE, ready-to-feed, with ARA and DHA Low GL · GL 3.1/100g

🟢 Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, ready-to-feed Low GL · GL 3.1/100g

🟢 Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed Low GL · GL 3.1/100g

🟢 Soup, cream of mushroom, canned, prepared with equal volume low fat (2%) milk Low GL · GL 3.1/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL LIPIL, with iron, ready-to-feed, with ARA and DHA Low GL · GL 3.2/100g

🟢 Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA Low GL · GL 3.2/100g

🟢 Soup, cream of celery, canned, prepared with equal volume milk Low GL · GL 3.2/100g

🟢 Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milk Low GL · GL 3.2/100g

🟢 Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA Low GL · GL 3.2/100g

🟢 Infant formula, MEAD JOHNSON, Pregestimil 20 Calories, ready to feed, with ARA and DHA Low GL · GL 3.2/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron Low GL · GL 3.3/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron Low GL · GL 3.3/100g

🟢 Eggs, scrambled, frozen mixture Low GL · GL 3.3/100g

🟢 Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed Low GL · GL 3.3/100g

🟢 Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed Low GL · GL 3.3/100g

🟢 Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed Low GL · GL 3.3/100g

🟢 Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA Low GL · GL 3.3/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA Low GL · GL 3.3/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, ready-to-feed, with ARA and DHA Low GL · GL 3.3/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA Low GL · GL 3.3/100g

🟢 Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed Low GL · GL 3.3/100g

🟢 Beans, baked, canned, with franks Low GL · GL 3.3/100g

🟢 Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, ready-to-feed Low GL · GL 3.4/100g

🟢 Soup, broccoli cheese, canned, condensed, commercial Low GL · GL 3.4/100g

🟢 Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, ready-to-feed Low GL · GL 3.4/100g

🟢 Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, prepared from liquid concentrate Low GL · GL 3.4/100g

🟢 Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed Low GL · GL 3.4/100g

🟢 Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA Low GL · GL 3.4/100g

🟢 Babyfood, dinner, vegetables and beef, strained Low GL · GL 3.4/100g

🟢 Babyfood, dinner, vegetables and beef, junior Low GL · GL 3.4/100g

🟢 Beverages, Carob-flavor beverage mix, powder, prepared with whole milk Low GL · GL 3.4/100g

🟢 Soup, cream of chicken, canned, prepared with equal volume milk Low GL · GL 3.4/100g

🟢 Soybeans, mature seeds, sprouted, cooked, steamed Low GL · GL 3.5/100g

🟢 Soybeans, mature seeds, sprouted, cooked, steamed, with salt Low GL · GL 3.5/100g

🟢 Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA Low GL · GL 3.5/100g

🟢 Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed Low GL · GL 3.5/100g

🟢 Soup, cream of mushroom, canned, condensed Low GL · GL 3.5/100g

🟢 Eggnog Low GL · GL 3.5/100g

🟢 Infant Formula, MEAD JOHNSON, ENFAMIL GENTLEASE, with iron, prepared from powder Low GL · GL 3.5/100g

🟢 McDONALD'S Bacon Ranch Salad with Crispy Chicken Low GL · GL 3.5/100g

🟢 Infant formula, MEAD JOHNSON, Enfamil for Supplementing, ready to feed, with ARA and DHA Low GL · GL 3.5/100g

🟢 Soup, cheese, canned, prepared with equal volume milk Low GL · GL 3.5/100g

🟢 CAMPBELL'S, Cream of Mushroom Soup, condensed Low GL · GL 3.5/100g

🟢 Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA Low GL · GL 3.5/100g

🟢 Infant formula, MEAD JOHNSON, Gentlease, ready to feed, with ARA and DHA Low GL · GL 3.5/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA Low GL · GL 3.5/100g

🟢 Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with DHA and ARA, ready-to-feed Low GL · GL 3.6/100g

🟢 Soup, cream of shrimp, canned, condensed Low GL · GL 3.6/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, liquid concentrate, with ARA and DHA, reconstituted Low GL · GL 3.6/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, Infant, ready-to-feed, with ARA and DHA Low GL · GL 3.6/100g

🟢 Soup, cream of asparagus, canned, prepared with equal volume milk Low GL · GL 3.6/100g

🟢 Veggie burgers or soyburgers, unprepared Low GL · GL 3.6/100g

🟢 Soup, cream of celery, canned, condensed Low GL · GL 3.7/100g

🟢 Soup, bean with ham, canned, chunky, ready-to-serve Low GL · GL 3.8/100g

🟢 Soup, chicken corn chowder, chunky, ready-to-serve, single brand Low GL · GL 3.8/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, AR, ready-to-feed, with ARA and DHA Low GL · GL 3.8/100g

🟢 Beef stew, canned entree Low GL · GL 3.8/100g

🟢 Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA Low GL · GL 3.9/100g

🟢 Chili with beans, canned Low GL · GL 3.9/100g

🟢 Cream substitute, liquid, light Low GL · GL 4/100g

🟢 Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed Low GL · GL 4/100g

🟢 Soup, cream of chicken, canned, condensed Low GL · GL 4.1/100g

🟢 Soup, cream of onion, canned, prepared with equal volume milk Low GL · GL 4.1/100g

🟢 Soybeans, green, raw Low GL · GL 4.2/100g

🟢 Soybeans, green, cooked, boiled, drained, without salt Low GL · GL 4.2/100g

🟢 Soybeans, green, cooked, boiled, drained, with salt Low GL · GL 4.2/100g

🟢 Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D Low GL · GL 4.2/100g

🟢 Soup, mushroom with beef stock, canned, condensed Low GL · GL 4.2/100g

🟢 Frijoles rojos volteados (Refried beans, red, canned) Low GL · GL 4.2/100g

🟢 Beverages, Malted drink mix, natural, powder, prepared with whole milk Low GL · GL 4.2/100g

🟢 Soup, clam chowder, new england, canned, ready-to-serve Low GL · GL 4.2/100g

🟢 Nutritional supplement for people with diabetes, liquid Low GL · GL 4.3/100g

🟢 Chili with beans, microwavable bowls Low GL · GL 4.3/100g

🟢 Babyfood, cereal, barley, prepared with whole milk Low GL · GL 4.3/100g

🟢 Milk, canned, evaporated, with added vitamin D and without added vitamin A Low GL · GL 4.4/100g

🟢 Milk, canned, evaporated, with added vitamin A Low GL · GL 4.4/100g

🟢 Babyfood, cereal, oatmeal, with bananas, prepared with whole milk Low GL · GL 4.4/100g

🟢 Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milk Low GL · GL 4.4/100g

🟢 Babyfood, cereal, mixed, with bananas, prepared with whole milk Low GL · GL 4.4/100g

🟢 Beverages, Malted drink mix, chocolate, powder, prepared with whole milk Low GL · GL 4.4/100g

🟢 CAMPBELL'S CHUNKY, New England Clam Chowder Low GL · GL 4.5/100g

🟢 Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk Low GL · GL 4.5/100g

🟢 Desserts, egg custard, baked, prepared-from-recipe Low GL · GL 4.7/100g

🟢 Whipped cream substitute, dietetic, made from powdered mix Low GL · GL 4.7/100g

🟢 Cheese spread, American or Cheddar cheese base, reduced fat Low GL · GL 4.7/100g

🟢 Soup, cream of asparagus, canned, condensed Low GL · GL 4.7/100g

🟢 Spaghetti, with meatballs in tomato sauce, canned Low GL · GL 4.7/100g

🟢 Babyfood, cereal, rice, prepared with whole milk Low GL · GL 4.7/100g

🟢 Babyfood, cereal, rice, with bananas, prepared with whole milk Low GL · GL 4.7/100g

🟢 Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk Low GL · GL 4.7/100g

🟢 Soup, beef stroganoff, canned, chunky style, ready-to-serve Low GL · GL 4.8/100g

🟢 Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk Low GL · GL 4.8/100g

🟢 Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber Low GL · GL 4.9/100g

🟢 Cream substitute, liquid, with hydrogenated vegetable oil and soy protein Low GL · GL 5/100g

🟢 Cream substitute, liquid, with lauric acid oil and sodium caseinate Low GL · GL 5/100g

🟢 Soup, chicken mushroom, canned, condensed Low GL · GL 5/100g

🟢 Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA Low GL · GL 5.1/100g

🟢 Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed Low GL · GL 5.1/100g

🟢 Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milk Low GL · GL 5.1/100g

🟢 Rennin, vanilla, dry mix, prepared with whole milk Low GL · GL 5.2/100g

🟢 Soybeans, mature seeds, sprouted, raw Low GL · GL 5.2/100g

🟢 Soup, cheese, canned, condensed Low GL · GL 5.2/100g

🟢 Babyfood, cereal, mixed, prepared with whole milk Low GL · GL 5.2/100g

🟢 Beverages, chocolate syrup, prepared with whole milk Low GL · GL 5.2/100g

🟢 Soybeans, mature seeds, sprouted, cooked, stir-fried Low GL · GL 5.3/100g