Solid Foods

173 foods in this category

This reference page covers 173 foods for Solid Foods. The glycemic load data comes from the Sydney University GI tables and USDA nutrition data, with GL values shown per 100g. 153 of these foods sit in the low-GL range (≤10), 18 in moderate (11–19), and 2 in high (≥20); the group average is about 5. Browse the list or jump to a specific food for its complete profile.

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

🟢 Turnip greens, canned, solids and liquids Low GL · GL 0.4/100g

🟢 Asparagus, canned, drained solids Low GL · GL 0.5/100g

🟢 Spinach, canned, regular pack, drained solids Low GL · GL 0.6/100g

🟢 Spinach, canned, regular pack, solids and liquids Low GL · GL 0.8/100g

🟢 Beans, mung, mature seeds, sprouted, canned, drained solids Low GL · GL 0.8/100g

🟢 Asparagus, canned, regular pack, solids and liquids Low GL · GL 0.9/100g

🟢 Sauerkraut, canned, solids and liquids Low GL · GL 0.9/100g

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

🟢 Squash, summer, crookneck and straightneck, canned, drained, solid, without salt Low GL · GL 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

🟢 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

🟢 Beans, snap, canned, all styles, seasoned, solids and liquids Low GL · GL 1.2/100g

🟢 Mushrooms, straw, canned, drained solids Low GL · GL 1.3/100g

🟢 Peppers, jalapeno, canned, solids and liquids Low GL · GL 1.3/100g

🟢 Beans, snap, green, canned, regular pack, drained solids Low GL · GL 1.4/100g

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

🟢 Peppers, sweet, red, canned, solids and liquids Low GL · GL 1.7/100g

🟢 Mushrooms, canned, drained solids Low GL · GL 1.7/100g

🟢 Beans, shellie, canned, solids and liquids Low GL · GL 1.7/100g

🟢 Onions, canned, solids and liquids Low GL · GL 1.7/100g

🟢 Peppers, sweet, green, canned, solids and liquids Low GL · GL 1.7/100g

🟢 Beans, snap, yellow, canned, regular pack, drained solids Low GL · GL 2/100g

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

🟢 Vegetables, mixed, canned, solids and liquids Low GL · GL 2.1/100g

🟢 Carrots, canned, no salt added, solids and liquids Low GL · GL 2.2/100g

🟢 Carrots, canned, regular pack, solids and liquids Low GL · GL 2.2/100g

🟢 Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D Low GL · GL 2.2/100g

🟢 Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D Low GL · GL 2.2/100g

🟢 Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) Low GL · GL 2.2/100g

🟢 Apricots, canned, water pack, without skin, solids and liquids Low GL · GL 2.2/100g

🟢 Peaches, canned, water pack, solids and liquids Low GL · GL 2.4/100g

🟢 Peppers, hot chili, red, canned, excluding seeds, solids and liquids Low GL · GL 2.4/100g

🟢 Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids Low GL · GL 2.4/100g

🟢 Apricots, canned, water pack, with skin, solids and liquids Low GL · GL 2.4/100g

🟢 Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A Low GL · GL 2.4/100g

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

🟢 Carrots, canned, regular pack, drained solids Low GL · GL 2.5/100g

🟢 Pears, canned, water pack, solids and liquids 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

🟢 Beets, canned, drained solids Low GL · GL 3.3/100g

🟢 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids Low GL · GL 3.4/100g

🟢 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids Low GL · GL 3.5/100g

🟢 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium Low GL · GL 3.5/100g

🟢 Pineapple, canned, water pack, solids and liquids Low GL · GL 3.7/100g

🟢 Beets, canned, regular pack, solids and liquids Low GL · GL 3.7/100g

🟢 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids Low GL · GL 3.7/100g

🟢 Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium Low GL · GL 3.7/100g

🟢 Cherries, sour, red, canned, water pack, solids and liquids Low GL · GL 3.8/100g

🟢 Peas and onions, canned, solids and liquids Low GL · GL 3.9/100g

🟢 Vegetables, mixed, canned, drained solids Low GL · GL 3.9/100g

🟢 Peas, green (includes baby and lesuer types), canned, drained solids, unprepared Low GL · GL 4/100g

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

🟢 Peas and carrots, canned, regular pack, solids and liquids Low GL · GL 4/100g

🟢 Beans, kidney, red, mature seeds, canned, solids and liquids 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

🟢 Grapefruit, sections, canned, water pack, solids and liquids Low GL · GL 4.3/100g

🟢 Grapefruit, sections, canned, juice pack, solids and liquids Low GL · GL 4.3/100g

🟢 Peas, green, canned, seasoned, solids and liquids Low GL · GL 4.5/100g

🟢 Peas, green, canned, regular pack, solids and liquids Low GL · GL 4.5/100g

🟢 Grapes, canned, thompson seedless, water pack, solids and liquids Low GL · GL 4.8/100g

🟢 Peaches, canned, juice pack, solids and liquids Low GL · GL 5/100g

🟢 Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program) Low GL · GL 5/100g

🟢 Plums, canned, purple, water pack, solids and liquids Low GL · GL 5/100g

🟢 Cherries, sweet, canned, water pack, solids and liquids Low GL · GL 5/100g

🟢 Pears, canned, extra light syrup pack, solids and liquids (Includes foods for USDA's Food Distribution Program) Low GL · GL 5.2/100g

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

🟢 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids Low GL · GL 5.2/100g

🟢 Potatoes, canned, solids and liquids Low GL · GL 5.3/100g

🟢 Apricots, canned, juice pack, with skin, solids and liquids Low GL · GL 5.3/100g

🟢 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids Low GL · GL 5.3/100g

🟢 Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program) Low GL · GL 5.4/100g

🟢 Pears, canned, juice pack, solids and liquids Low GL · GL 5.6/100g

🟢 Beans, pinto, canned, drained solids Low GL · GL 5.7/100g

🟢 Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water Low GL · GL 5.7/100g

🟢 Figs, canned, water pack, solids and liquids Low GL · GL 5.8/100g

🟢 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids Low GL · GL 5.9/100g

🟢 Lima beans, immature seeds, canned, regular pack, solids and liquids Low GL · GL 6/100g

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

🟢 Cherries, sweet, canned, juice pack, solids and liquids Low GL · GL 6/100g

🟢 Waterchestnuts, chinese, canned, solids and liquids Low GL · GL 6.1/100g

🟢 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids Low GL · GL 6.1/100g

🟢 Pineapple, canned, light syrup pack, solids and liquids Low GL · GL 6.2/100g

🟢 Beans, kidney, red, mature seeds, canned, drained solids Low GL · GL 6.2/100g

🟢 Peaches, canned, light syrup pack, solids and liquids Low GL · GL 6.5/100g

🟢 Pears, canned, light syrup pack, solids and liquids Low GL · GL 6.7/100g

🟢 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids Low GL · GL 6.8/100g

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

🟢 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids Low GL · GL 6.9/100g

🟢 Corn, sweet, yellow, canned, drained solids, rinsed with tap water Low GL · GL 7/100g

🟢 Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids Low GL · GL 7/100g

🟢 Plums, canned, purple, juice pack, solids and liquids Low GL · GL 7/100g

🟢 Potatoes, canned, drained solids Low GL · GL 7/100g

🟢 Pineapple, canned, juice pack, solids and liquids Low GL · GL 7.3/100g

🟢 Peas, green, canned, drained solids, rinsed in tap water Low GL · GL 7.3/100g

🟢 Apricots, canned, light syrup pack, with skin, solids and liquids Low GL · GL 7.3/100g

🟢 Grapefruit, sections, canned, light syrup pack, solids and liquids Low GL · GL 7.4/100g

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

🟢 Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids Low GL · GL 7.5/100g

🟢 Corn, sweet, yellow, canned, whole kernel, drained solids Low GL · GL 7.6/100g

🟢 Corn, sweet, white, canned, whole kernel, drained solids Low GL · GL 7.6/100g

🟢 Plums, canned, purple, light syrup pack, solids and liquids Low GL · GL 7.6/100g

🟢 Cherries, sweet, canned, light syrup pack, solids and liquids Low GL · GL 7.8/100g

🟢 Figs, canned, light syrup pack, solids and liquids Low GL · GL 7.9/100g

🟢 Gooseberries, canned, light syrup pack, solids and liquids Low GL · GL 8/100g

🟢 Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water Low GL · GL 8.1/100g

🟢 Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids Low GL · GL 8.5/100g

🟢 Pears, canned, heavy syrup pack, solids and liquids Low GL · GL 8.6/100g

🟢 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids Low GL · GL 8.8/100g

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

🟢 Cherries, sour, red, canned, light syrup pack, solids and liquids Low GL · GL 9.1/100g

🟢 Peaches, canned, heavy syrup pack, solids and liquids Low GL · GL 9.2/100g

🟢 Peaches, spiced, canned, heavy syrup pack, solids and liquids Low GL · GL 9.2/100g

🟢 Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids Low GL · GL 9.4/100g

🟢 Pineapple, canned, heavy syrup pack, solids and liquids Low GL · GL 9.5/100g

🟢 Beets, pickled, canned, solids and liquids Low GL · GL 9.6/100g

🟢 Beets, harvard, canned, solids and liquids Low GL · GL 9.7/100g

🟢 Apricots, canned, heavy syrup pack, without skin, solids and liquids Low GL · GL 9.7/100g

🟢 Blackberries, canned, heavy syrup, solids and liquids Low GL · GL 9.7/100g

🟢 Raspberries, canned, red, heavy syrup pack, solids and liquids Low GL · GL 9.8/100g

🟢 Apricots, canned, heavy syrup pack, with skin, solids and liquids Low GL · GL 9.8/100g

🟢 Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids Low GL · GL 9.8/100g

🟢 Blueberries, canned, heavy syrup, solids and liquids Low GL · GL 10/100g

🟢 Dessert topping, semi solid, frozen Low GL · GL 10.1/100g

🟢 Pineapple, canned, extra heavy syrup pack, solids and liquids Low GL · GL 10.2/100g

🟢 Figs, canned, heavy syrup pack, solids and liquids Low GL · GL 10.2/100g

🟢 Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids Low GL · GL 10.3/100g

🟢 Fish, tuna, light, canned in water, without salt, drained solids Low GL · GL 0/100g

🟢 Fish, tuna, white, canned in oil, without salt, drained solids Low GL · GL 0/100g

🟢 Fish, tuna, white, canned in water, without salt, drained solids Low GL · GL 0/100g

🟢 Fish, salmon, sockeye, canned, drained solids Low GL · GL 0/100g

🟢 Fish, tuna, light, canned in oil, drained solids Low GL · GL 0/100g

🟢 Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) Low GL · GL 0/100g

🟢 Salmon, sockeye, canned, drained solids, without skin and bones Low GL · GL 0/100g

🟢 Fish, Salmon, pink, canned, drained solids, without skin and bones Low GL · GL 0/100g

🟢 Fish, anchovy, european, canned in oil, drained solids Low GL · GL 0/100g

🟢 Fish, cod, Atlantic, canned, solids and liquid Low GL · GL 0/100g

🟢 Fish, salmon, chum, canned, without salt, drained solids with bone Low GL · GL 0/100g

🟢 Fish, salmon, pink, canned, without salt, solids with bone and liquid Low GL · GL 0/100g

🟢 Fish, salmon, sockeye, canned, without salt, drained solids with bone Low GL · GL 0/100g

🟢 Fish, tuna, light, canned in oil, without salt, drained solids Low GL · GL 0/100g

🟢 Fish, mackerel, jack, canned, drained solids Low GL · GL 0/100g

🟢 Fish, salmon, chum, canned, drained solids with bone Low GL · GL 0/100g

🟢 Fish, sardine, Atlantic, canned in oil, drained solids with bone Low GL · GL 0/100g

🟢 Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone Low GL · GL 0/100g

🟢 Fish, tuna, white, canned in oil, drained solids Low GL · GL 0/100g

🟢 Fish, tuna, white, canned in water, drained solids Low GL · GL 0/100g

🟢 Fish, salmon, pink, canned, drained solids Low GL · GL 0/100g

🟡 Strawberries, canned, heavy syrup pack, solids and liquids Eat in Moderation · GL 10.7/100g

🟡 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids Eat in Moderation · GL 10.7/100g

🟡 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids Eat in Moderation · GL 10.7/100g

🟡 Cherries, sour, red, canned, heavy syrup pack, solids and liquids Eat in Moderation · GL 10.9/100g

🟡 Plums, canned, purple, heavy syrup pack, solids and liquids Eat in Moderation · GL 11/100g

🟡 Corn with red and green peppers, canned, solids and liquids Eat in Moderation · GL 11.2/100g

🟡 Sweet potato, canned, syrup pack, solids and liquids Eat in Moderation · GL 11.4/100g

🟡 Apricots, canned, extra heavy syrup pack, without skin, solids and liquids Eat in Moderation · GL 11.4/100g

🟡 Pears, canned, extra heavy syrup pack, solids and liquids Eat in Moderation · GL 11.6/100g

🟡 Prunes, canned, heavy syrup pack, solids and liquids Eat in Moderation · GL 11.8/100g

🟡 Cherries, sweet, canned, extra heavy syrup pack, solids and liquids Eat in Moderation · GL 12.1/100g

🟡 Peaches, canned, extra heavy syrup pack, solids and liquids Eat in Moderation · GL 12.3/100g

🟡 Plums, canned, purple, extra heavy syrup pack, solids and liquids Eat in Moderation · GL 12.4/100g

🟡 Figs, canned, extra heavy syrup pack, solids and liquids Eat in Moderation · GL 13.7/100g

🟡 Sweet potato, canned, syrup pack, drained solids Eat in Moderation · GL 13.8/100g

🟡 Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids Eat in Moderation · GL 14/100g

🟡 Chocolate, dark, 70-85% cacao solids Eat in Moderation · GL 15/100g

🟡 Chocolate, dark, 60-69% cacao solids Eat in Moderation · GL 19/100g

🔴 Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) Limit · GL 22.6/100g

🔴 Chocolate, dark, 45- 59% cacao solids Limit · GL 23.2/100g