Moderate Fiber (2–5g)

1205 foods in this category

Here are 1205 foods in the Moderate Fiber (2–5g) category, ranked by glycemic load. In this group, 518 are rated low-GL (≤10), 190 moderate (11–19), and 497 high (≥20), with an average GL per 100g near 18. 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.

🟢 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
🟢 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
🟢 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
🟢 Broccoli raab, cooked Low GL · GL 0.2/100g
🟢 Mustard greens, frozen, cooked, boiled, drained, with salt Low GL · GL 0.2/100g
🟢 Tofu, raw, firm, prepared with calcium sulfate Low GL · GL 0.2/100g
🟢 Cauliflower, frozen, cooked, boiled, drained, with salt Low GL · GL 0.3/100g
🟢 Olives, pickled, canned or bottled, green Low GL · GL 0.3/100g
🟢 Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu Low GL · GL 0.3/100g
🟢 Pumpkin leaves, cooked, boiled, drained, without salt Low GL · GL 0.4/100g
🟢 Malabar spinach, cooked 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
🟢 Mustard spinach, (tendergreen), cooked, boiled, drained, without salt Low GL · GL 0.5/100g
🟢 Coriander (cilantro) leaves, raw Low GL · GL 0.5/100g
🟢 Turnip greens, cooked, boiled, drained, with salt 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
🟢 Balsam-pear (bitter gourd), pods, raw 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
🟢 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
🟢 Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated Low GL · GL 0.7/100g
🟢 Mustard spinach, (tendergreen), raw 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
🟢 Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Low GL · GL 0.7/100g
🟢 Turnip greens, frozen, unprepared Low GL · GL 0.7/100g
🟢 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, 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
🟢 Nuts, coconut milk, raw (liquid expressed from grated meat and water) Low GL · GL 0.8/100g
🟢 Spinach, cooked, boiled, drained, with salt Low GL · GL 0.8/100g
🟢 Spinach, 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
🟢 Collards, raw Low GL · GL 0.9/100g
🟢 Collards, cooked, boiled, drained, with salt 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
🟢 Turnip greens, frozen, cooked, boiled, drained, without salt Low GL · GL 1/100g
🟢 Asparagus, raw Low GL · GL 1.1/100g
🟢 Cauliflower, cooked, boiled, drained, with salt Low GL · GL 1.1/100g
🟢 Chayote, fruit, cooked, boiled, drained, with salt 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
🟢 Seeds, hemp seed, hulled 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
🟢 Nuts, coconut cream, raw (liquid expressed from grated meat) Low GL · GL 1.1/100g
🟢 Bacon, meatless Low GL · GL 1.1/100g
🟢 Chrysanthemum, garland, cooked, boiled, drained, with salt Low GL · GL 1.2/100g
🟢 Okra, cooked, boiled, drained, without 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
🟢 Okra, cooked, boiled, drained, with salt Low GL · GL 1.2/100g
🟢 Chrysanthemum, garland, cooked, boiled, drained, without salt 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
🟢 Meatballs, meatless Low GL · GL 1.3/100g
🟢 Asparagus, cooked, boiled, drained, with salt Low GL · GL 1.3/100g
🟢 Chard, swiss, cooked, boiled, drained, with salt Low GL · GL 1.3/100g
🟢 Broccoli, chinese, raw Low GL · GL 1.3/100g
🟢 Babyfood, carrots, toddler Low GL · GL 1.3/100g
🟢 Vegetarian meatloaf or patties Low GL · GL 1.3/100g
🟢 Peppers, jalapeno, canned, solids and liquids Low GL · GL 1.3/100g
🟢 Chard, swiss, cooked, boiled, drained, without salt Low GL · GL 1.3/100g
🟢 Beverages, Protein powder whey based 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
🟢 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
🟢 Mushrooms, portabella, grilled 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
🟢 Chayote, fruit, cooked, boiled, drained, without salt Low GL · GL 1.4/100g
🟢 Babyfood, carrots and beef, strained Low GL · GL 1.4/100g
🟢 SILK Plus Fiber, soymilk Low GL · GL 1.4/100g
🟢 Broccoli, frozen, chopped, cooked, boiled, drained, with salt Low GL · GL 1.5/100g
🟢 Broccoli, frozen, spears, cooked, boiled, drained, with salt Low GL · GL 1.5/100g
🟢 Olives, ripe, canned (jumbo-super colossal) Low GL · GL 1.5/100g
🟢 Frankfurter, meatless Low GL · GL 1.5/100g
🟢 Broccoli, frozen, chopped, cooked, boiled, drained, without salt Low GL · GL 1.5/100g
🟢 Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) Low GL · GL 1.5/100g
🟢 Turnips, frozen, cooked, boiled, drained, without salt Low GL · GL 1.5/100g
🟢 Broccoli, frozen, spears, cooked, boiled, drained, without salt Low GL · GL 1.5/100g
🟢 Cauliflower, frozen, unprepared Low GL · GL 1.5/100g
🟢 Chicken, meatless, breaded, fried Low GL · GL 1.6/100g
🟢 Kohlrabi, raw Low GL · GL 1.6/100g
🟢 Beet greens, cooked, boiled, drained, with salt Low GL · GL 1.6/100g
🟢 Cabbage, savoy, cooked, boiled, drained, with salt Low GL · GL 1.6/100g
🟢 Mustard greens, cooked, boiled, drained, without salt Low GL · GL 1.6/100g
🟢 Cabbage, japanese style, fresh, pickled Low GL · GL 1.6/100g
🟢 Cabbage, mustard, salted Low GL · GL 1.6/100g
🟢 Beet greens, cooked, boiled, drained, without salt Low GL · GL 1.6/100g
🟢 Cabbage, savoy, cooked, boiled, drained, without salt Low GL · GL 1.6/100g
🟢 Mustard greens, cooked, boiled, drained, with salt Low GL · GL 1.6/100g
🟢 Edamame, frozen, unprepared Low GL · GL 1.7/100g
🟢 Mushrooms, canned, drained solids Low GL · GL 1.7/100g
🟢 Broccoli, leaves, raw Low GL · GL 1.7/100g
🟢 Broccoli, flower clusters, raw Low GL · GL 1.7/100g
🟢 Beans, shellie, canned, solids and liquids Low GL · GL 1.7/100g
🟢 Lambsquarters, cooked, boiled, drained, with salt Low GL · GL 1.8/100g
🟢 Eggplant, raw Low GL · GL 1.8/100g
🟢 Kale, frozen, unprepared Low GL · GL 1.8/100g
🟢 Lambsquarters, cooked, boiled, drained, without salt Low GL · GL 1.8/100g
🟢 Cauliflower, green, raw Low GL · GL 1.8/100g
🟢 Cauliflower, green, cooked, no salt added Low GL · GL 1.8/100g
🟢 Cauliflower, green, cooked, with salt Low GL · GL 1.8/100g
🟢 Cauliflower, raw Low GL · GL 1.8/100g
🟢 Collards, frozen, chopped, unprepared Low GL · GL 1.8/100g
🟢 Nuts, butternuts, dried Low GL · GL 1.8/100g
🟢 Mushrooms, Chanterelle, raw Low GL · GL 1.9/100g
🟢 Taro leaves, raw Low GL · GL 1.9/100g
🟢 Mushrooms, white, cooked, boiled, drained, with salt Low GL · GL 1.9/100g
🟢 Bamboo shoots, raw Low GL · GL 1.9/100g
🟢 Kale, frozen, cooked, boiled, drained, without salt Low GL · GL 1.9/100g
🟢 Mushrooms, white, cooked, boiled, drained, without salt Low GL · GL 1.9/100g
🟢 Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw Low GL · GL 1.9/100g
🟢 Cabbage, common (danish, domestic, and pointed types), stored, raw Low GL · GL 1.9/100g
🟢 Kale, cooked, boiled, drained, with salt Low GL · GL 1.9/100g
🟢 Kale, frozen, cooked, boiled, drained, with salt Low GL · GL 1.9/100g
🟢 Peppers, serrano, raw Low GL · GL 1.9/100g
🟢 Radishes, hawaiian style, pickled Low GL · GL 1.9/100g
🟢 Beans, snap, green, microwaved Low GL · GL 1.9/100g
🟢 Turnips, cooked, boiled, drained, without salt Low GL · GL 1.9/100g
🟢 Cabbage, savoy, raw Low GL · GL 1.9/100g
🟢 Parsley, fresh Low GL · GL 1.9/100g
🟢 Turnips, cooked, boiled, drained, with salt Low GL · GL 1.9/100g
🟢 Carambola, (starfruit), raw Low GL · GL 1.9/100g
🟢 Babyfood, vegetables, green beans, strained Low GL · GL 1.9/100g
🟢 Tofu, fried Low GL · GL 1.9/100g
🟢 Tofu, fried, prepared with calcium sulfate Low GL · GL 1.9/100g
🟢 Lambsquarters, raw Low GL · GL 2/100g
🟢 Cabbage, raw Low GL · GL 2/100g
🟢 Beans, snap, green, frozen, cooked, boiled, drained, with salt Low GL · GL 2.1/100g
🟢 Beans, snap, yellow, frozen, cooked, boiled, drained, without salt Low GL · GL 2.1/100g
🟢 Beans, snap, yellow, frozen, cooked, boiled, drained, with salt Low GL · GL 2.1/100g
🟢 Beans, snap, green, frozen, cooked, boiled, drained without salt Low GL · GL 2.1/100g
🟢 Vegetables, mixed, canned, solids and liquids Low GL · GL 2.1/100g
🟢 Sausage, meatless Low GL · GL 2.1/100g
🟢 Sandwich spread, meatless Low GL · GL 2.2/100g
🟢 Dandelion greens, cooked, boiled, drained, without salt Low GL · GL 2.2/100g
🟢 Squash, winter, hubbard, cooked, boiled, mashed, without salt Low GL · GL 2.2/100g
🟢 Dandelion greens, cooked, boiled, drained, with salt Low GL · GL 2.2/100g
🟢 Mushrooms, white, microwaved Low GL · GL 2.2/100g
🟢 Beans, snap, green, frozen, all styles, microwaved Low GL · GL 2.2/100g
🟢 Squash, winter, hubbard, cooked, boiled, mashed, with salt Low GL · GL 2.2/100g
🟢 Peppers, jalapeno, raw Low GL · GL 2.3/100g
🟢 Mushrooms, oyster, raw Low GL · GL 2.3/100g
🟢 Beans, snap, yellow, raw Low GL · GL 2.3/100g
🟢 Epazote, raw Low GL · GL 2.3/100g
🟢 Peas, edible-podded, cooked, boiled, drained, with salt Low GL · GL 2.3/100g
🟢 Nuts, pine nuts, dried Low GL · GL 2.3/100g
🟢 Artichokes, (globe or french), frozen, unprepared Low GL · GL 2.4/100g
🟢 Broccoli, cooked, boiled, drained, with salt Low GL · GL 2.4/100g
🟢 Broccoli, cooked, boiled, drained, without salt Low GL · GL 2.4/100g
🟢 Turnip greens, raw Low GL · GL 2.4/100g
🟢 Yambean (jicama), raw Low GL · GL 2.4/100g
🟢 Peppers, sweet, red, raw Low GL · GL 2.4/100g
🟢 Mushrooms, shiitake, stir-fried Low GL · GL 2.5/100g
🟢 Drumstick pods, cooked, boiled, drained, with salt Low GL · GL 2.5/100g
🟢 Brussels sprouts, frozen, unprepared Low GL · GL 2.5/100g
🟢 Onions, welsh, raw Low GL · GL 2.5/100g
🟢 Peas, edible-podded, frozen, unprepared Low GL · GL 2.5/100g
🟢 Broccoli, raw Low GL · GL 2.5/100g
🟢 Drumstick pods, cooked, boiled, drained, without salt Low GL · GL 2.5/100g
🟢 Soup, black bean, canned, prepared with equal volume water Low GL · GL 2.5/100g
🟢 Lupins, mature seeds, cooked, boiled, with salt Low GL · GL 2.5/100g
🟢 Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added Low GL · GL 2.6/100g
🟢 Okra, raw Low GL · GL 2.6/100g
🟢 Brussels sprouts, frozen, cooked, boiled, drained, with salt Low GL · GL 2.6/100g
🟢 Fennel, bulb, raw Low GL · GL 2.6/100g
🟢 Mushrooms, maitake, raw Low GL · GL 2.6/100g
🟢 Beans, snap, green, raw Low GL · GL 2.6/100g
🟢 Brussels sprouts, frozen, cooked, boiled, drained, without salt Low GL · GL 2.6/100g
🟢 Peas, edible-podded, boiled, drained, without salt Low GL · GL 2.6/100g
🟢 Cabbage, red, cooked, boiled, drained, with salt Low GL · GL 2.7/100g
🟢 Carrots, frozen, cooked, boiled, drained, with salt Low GL · GL 2.7/100g
🟢 Collards, frozen, chopped, cooked, boiled, drained, with salt Low GL · GL 2.7/100g
🟢 Mushrooms, shiitake, raw Low GL · GL 2.7/100g
🟢 Okra, frozen, unprepared Low GL · GL 2.7/100g
🟢 Okra, frozen, cooked, boiled, drained, without salt Low GL · GL 2.7/100g