Salted Foods

134 foods in this category

This page lists 134 foods related to Salted Foods, each with its glycemic load (GL), glycemic index (GI), and a color-coded verdict. Of these, 86 fall in the low-GL range (≤10), 13 are moderate (11–19), and 35 are high (≥20). The average GL per 100g across the group is about 12. 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.

🟢 Escarole, cooked, boiled, drained, no salt added Low GL · GL 0.2/100g

🟢 Spinach, canned, no salt added, solids and liquids Low GL · GL 0.4/100g

🟢 Egg, whole, raw, frozen, salted, pasteurized Low GL · GL 0.4/100g

🟢 Egg, yolk, raw, frozen, salted, pasteurized Low GL · GL 0.8/100g

🟢 Turnip greens, canned, no salt added Low GL · GL 0.9/100g

🟢 Asparagus, canned, no salt added, solids and liquids Low GL · GL 0.9/100g

🟢 Nuts, pecans, oil roasted, with salt added Low GL · GL 0.9/100g

🟢 Nuts, pecans, oil roasted, without salt added Low GL · GL 0.9/100g

🟢 Nuts, pecans, dry roasted, with salt added Low GL · GL 1/100g

🟢 Tomatoes, red, ripe, canned, packed in tomato juice, no salt added Low GL · GL 1/100g

🟢 Nuts, pecans, dry roasted, without salt added Low GL · GL 1/100g

🟢 Beans, snap, green, canned, no salt added, 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

🟢 Nuts, macadamia nuts, dry roasted, with salt added Low GL · GL 1.2/100g

🟢 Nuts, macadamia nuts, dry roasted, without salt added Low GL · GL 1.3/100g

🟢 Beans, snap, green, canned, no salt added, drained solids Low GL · GL 1.5/100g

🟢 Seeds, sunflower seed kernels from shell, dry roasted, with salt added Low GL · GL 1.5/100g

🟢 Cabbage, mustard, salted Low GL · GL 1.6/100g

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

🟢 Nuts, almonds, oil roasted, lightly salted Low GL · GL 1.8/100g

🟢 Cauliflower, green, cooked, no salt added 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

🟢 Tomato juice, canned, with salt added Low GL · GL 1.9/100g

🟢 Tomato juice, canned, without salt added Low GL · GL 1.9/100g

🟢 Beans, snap, yellow, canned, no salt added, drained solids Low GL · GL 2/100g

🟢 Seeds, pumpkin and squash seed kernels, roasted, with salt added Low GL · GL 2/100g

🟢 Nuts, hazelnuts or filberts, dry roasted, without salt added Low GL · GL 2/100g

🟢 Tofu, salted and fermented (fuyu), prepared with calcium sulfate 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, sunflower seed kernels, toasted, with salt added Low GL · GL 2.2/100g

🟢 Carrots, canned, no salt added, solids and liquids 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

🟢 Tomato sauce, canned, no salt added Low GL · GL 2.4/100g

🟢 Carrots, canned, no salt added, drained solids Low GL · GL 2.5/100g

🟢 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

🟢 Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added Low GL · GL 2.6/100g

🟢 Nuts, walnuts, dry roasted, with salt added Low GL · GL 2.6/100g

🟢 Seeds, sunflower seed kernels, oil roasted, with salt added Low GL · GL 3/100g

🟢 Peas and carrots, canned, no salt added, solids and liquids Low GL · GL 3.2/100g

🟢 Beets, canned, no salt added, solids and liquids 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

🟢 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

🟢 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

🟢 Peas, green, canned, no salt added, solids and liquids Low GL · GL 4/100g

🟢 Nuts, mixed nuts, oil roasted, without peanuts, with salt added Low GL · GL 4.1/100g

🟢 Nuts, mixed nuts, oil roasted, without peanuts, without salt added Low GL · GL 4.1/100g

🟢 Nuts, pistachio nuts, dry roasted, with salt added Low GL · GL 4.2/100g

🟢 Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) Low GL · GL 4.3/100g

🟢 Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER 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

🟢 Tomato products, canned, puree, without salt added Low GL · GL 4.4/100g

🟢 Tomato products, canned, puree, with salt added Low GL · GL 4.4/100g

🟢 Nuts, formulated, wheat-based, unflavored, with salt added Low GL · GL 4.5/100g

🟢 Soybeans, mature seeds, roasted, salted Low GL · GL 4.9/100g

🟢 Soybeans, mature seeds, roasted, no salt added Low GL · GL 4.9/100g

🟢 Peas, green, canned, no salt added, drained solids Low GL · GL 5.2/100g

🟢 Beans, baked, canned, no salt added Low GL · GL 5.8/100g

🟢 Lima beans, immature seeds, canned, no salt added, solids and liquids Low GL · GL 6/100g

🟢 Nuts, cashew butter, plain, without salt added Low GL · GL 6.3/100g

🟢 Nuts, cashew nuts, oil roasted, without salt added Low GL · GL 6.5/100g

🟢 Nuts, cashew nuts, oil roasted, with salt added Low GL · GL 6.6/100g

🟢 Nuts, cashew butter, plain, with salt added Low GL · GL 6.7/100g

🟢 Potatoes, canned, drained solids, no salt added Low GL · GL 6.9/100g

🟢 Nuts, cashew nuts, dry roasted, with salt added Low GL · GL 7.3/100g

🟢 Nuts, cashew nuts, dry roasted, without salt added Low GL · GL 7.3/100g

🟢 Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) Low GL · GL 7.5/100g

🟢 Seeds, pumpkin and squash seeds, whole, roasted, with salt added Low GL · GL 8.7/100g

🟢 Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids Low GL · GL 9.1/100g

🟢 Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) Low GL · GL 9.2/100g

🟢 Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared Low GL · GL 9.9/100g

🟢 Corn, sweet, yellow, canned, cream style, no salt added Low GL · GL 10.5/100g

🟢 Corn, sweet, white, canned, cream style, no salt added Low GL · GL 10.5/100g

🟢 Jellyfish, dried, salted Low GL · GL 0/100g

🟢 Fish, mackerel, salted Low GL · GL 0/100g

🟢 Butter, salted Low GL · GL 0/100g

🟢 Fish, cod, Atlantic, dried and salted Low GL · GL 0/100g

🟡 Corn, sweet, white, canned, vacuum pack, no salt added Eat in Moderation · GL 10.8/100g

🟡 Corn, sweet, yellow, canned, vacuum pack, no salt added Eat in Moderation · GL 10.8/100g

🟡 Potatoes, yellow fleshed, roasted, salt added in processing, frozen, unprepared Eat in Moderation · GL 12.9/100g

🟡 Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased Eat in Moderation · GL 13.4/100g

🟡 Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased Eat in Moderation · GL 13.6/100g

🟡 Potatoes, french fried, all types, salt added in processing, frozen, unprepared Eat in Moderation · GL 14.2/100g

🟡 Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased Eat in Moderation · GL 14.4/100g

🟡 Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated Eat in Moderation · GL 14.6/100g

🟡 Potatoes, roasted, salt added in processing, frozen, unprepared Eat in Moderation · GL 14.6/100g

🟡 Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated Eat in Moderation · GL 15.1/100g

🟡 Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated Eat in Moderation · GL 15.6/100g

🟡 Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated Eat in Moderation · GL 17.9/100g

🟡 Sweet Potatoes, french fried, frozen as packaged, salt added in processing Eat in Moderation · GL 18.5/100g

🔴 Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds Limit · GL 20.7/100g

🔴 Snacks, sesame sticks, wheat-based, salted Limit · GL 22.7/100g

🔴 Snacks, trail mix, regular, unsalted Limit · GL 23.3/100g

🔴 Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds Limit · GL 23.3/100g

🔴 Snacks, sesame sticks, wheat-based, unsalted Limit · GL 24.1/100g

🔴 Snacks, popcorn, oil-popped, white popcorn, salt added Limit · GL 24.5/100g

🔴 Snacks, sweet potato chips, unsalted Limit · GL 24.9/100g

🔴 Snacks, popcorn, home-prepared, oil-popped, unsalted Limit · GL 25/100g

🔴 Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted Limit · GL 25/100g

🔴 Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted Limit · GL 25/100g

🔴 Snacks, potato chips, plain, unsalted Limit · GL 25/100g

🔴 Snacks, potato chips, lightly salted Limit · GL 25.6/100g

🔴 Snacks, soy chips or crisps, salted Limit · GL 25.8/100g

🔴 Snacks, potato chips, plain, salted Limit · GL 26.3/100g

🔴 Snacks, corn-based, extruded, chips, unsalted Limit · GL 27.5/100g

🔴 Snacks, tortilla chips, unsalted, white corn Limit · GL 31.2/100g

🔴 Snacks, plantain chips, salted Limit · GL 31.3/100g

🔴 Snacks, tortilla chips, plain, white corn, salted Limit · GL 32.4/100g

🔴 Tortilla chips, yellow, plain, salted Limit · GL 32.5/100g

🔴 Snacks, popcorn, air-popped (Unsalted) Limit · GL 32.6/100g

🔴 Snacks, pita chips, salted Limit · GL 33.5/100g

🔴 Snacks, yucca (cassava) chips, salted Limit · GL 34/100g

🔴 Pretzels, soft, unsalted Limit · GL 36/100g

🔴 Snacks, pretzels, hard, whole-wheat including both salted and unsalted Limit · GL 38.2/100g

🔴 Snacks, tortilla chips, low fat, unsalted Limit · GL 38.8/100g

🔴 Snacks, potato chips, fat free, salted Limit · GL 39.6/100g

🔴 Snacks, pretzels, hard, plain, made with enriched flour, unsalted Limit · GL 39.7/100g

🔴 Snacks, pretzels, hard, plain, made with unenriched flour, salted Limit · GL 39.7/100g

🔴 Snacks, pretzels, hard, plain, made with unenriched flour, unsalted Limit · GL 39.7/100g

🔴 Snacks, pretzels, hard, plain, salted Limit · GL 40/100g

🔴 Snacks, rice cakes, brown rice, plain, unsalted Limit · GL 40.1/100g

🔴 Snacks, rice cakes, brown rice, buckwheat, unsalted Limit · GL 41.6/100g

🔴 Snacks, rice cakes, brown rice, multigrain, unsalted Limit · GL 41.6/100g

🔴 Snacks, rice cakes, brown rice, sesame seed, unsalted Limit · GL 42.3/100g

🔴 Crackers, saltines, unsalted tops (includes oyster, soda, soup) Limit · GL 44.3/100g