{ "dataset": "FatTonic Food Index", "version": "1.0.0", "released": "2026-10-02", "url": "https://fattonic.com/data/", "license": { "name": "CC-BY-4.0", "url": "https://creativecommons.org/licenses/by/4.0/", "credit": "FatTonic Food Index, https://fattonic.com/data/", "covers": "FatTonic's own layer: serving, category, processed, note, gi_basis, and the computed glycemic load, FatTonic Score and band.", "nutrients": "carbs, sugar, fiber, protein and fat are checked against USDA FoodData Central, a U.S. Government public-domain dataset.", "excluded": "gi (glycemic index) values are third-party and are not licensed by FatTonic." }, "provenance": { "statement_date": "2026-10-02", "rows_total": 200, "rows_with_sources": 191, "summary": "191 of 200 rows carry a USDA FoodData Central record for their nutrients (\"fdc\" + \"sources\"); 9 do not (Stevia, Muesli, Gnocchi, Udon Noodles, Coconut Sugar, Farro, Special K, Digestive Biscuits, Cassava (Boiled)). 37 rows have gi_basis \"not-tested\"; the other 163 glycemic index values have no per-food source recorded.", "nutrients": "For a row with \"fdc\", carbs, sugar, fiber, protein and fat per serving agree with fdc.per100g x fdc.grams / 100 to within 1 g; values that differed by 1 g or more were corrected to the record on 2026-10-02. fdc.fields lists which of the five the record carries; a nutrient it lacks keeps its earlier, unsourced value.", "gi": "gi_basis \"not-tested\": the food has no or too little carbohydrate to be tested by the standard method (University of Sydney GI FAQ 11, https://glycemicindex.com/faqs/); the score uses the conventional value stored in gi. gi_basis \"unrecorded\": no row, file or commit records where the value came from (audit 2026-09-04, data/PROVENANCE.md).", "editorial": "serving, category, processed and note are FatTonic's own.", "computed": "Glycemic load (gi x (carbs - fiber) / 100, rounded) and the FatTonic Score are computed at build time; they are in the CSV, not in these rows." }, "rows": [ { "name": "White Bread", "category": "Grains & Bread", "serving": "2 slices (60g)", "gi": 75, "carbs": 30, "sugar": 3, "fiber": 2, "protein": 5, "fat": 2, "processed": 3, "note": "Refined wheat flour digests fast and drives a steep insulin response.", "gi_basis": "unrecorded", "fdc": { "id": 174924, "dataset": "SR Legacy", "description": "Bread, white, commercially prepared (includes soft bread crumbs)", "grams": 60, "per100g": { "carbs": 49.42, "sugar": 5.67, "fiber": 2.7, "protein": 8.85, "fat": 3.33 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174924: Bread, white, commercially prepared (includes soft bread crumbs)", "url": "https://fdc.nal.usda.gov/food-details/174924/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Whole Grain Bread", "category": "Grains & Bread", "serving": "2 slices (60g)", "gi": 53, "carbs": 26, "sugar": 3, "fiber": 4, "protein": 8, "fat": 3, "processed": 2, "note": "More fiber and protein blunt the glucose curve versus white bread.", "gi_basis": "unrecorded", "fdc": { "id": 172688, "dataset": "SR Legacy", "description": "Bread, whole-wheat, commercially prepared", "grams": 60, "per100g": { "carbs": 42.71, "sugar": 4.34, "fiber": 6, "protein": 12.45, "fat": 3.5 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172688: Bread, whole-wheat, commercially prepared", "url": "https://fdc.nal.usda.gov/food-details/172688/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Sourdough Bread", "category": "Grains & Bread", "serving": "1 slice (50g)", "gi": 54, "carbs": 26, "sugar": 2, "fiber": 2, "protein": 5, "fat": 1, "processed": 2, "note": "Fermentation lowers the glycemic response compared with standard white bread.", "gi_basis": "unrecorded", "fdc": { "id": 172675, "dataset": "SR Legacy", "description": "Bread, french or vienna (includes sourdough)", "grams": 50, "per100g": { "carbs": 51.88, "sugar": 4.62, "fiber": 2.2, "protein": 10.75, "fat": 2.42 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172675: Bread, french or vienna (includes sourdough)", "url": "https://fdc.nal.usda.gov/food-details/172675/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "White Rice", "category": "Grains & Bread", "serving": "1 cup cooked (150g)", "gi": 73, "carbs": 42, "sugar": 0, "fiber": 1, "protein": 4, "fat": 0, "processed": 2, "note": "Low fiber and high glycemic load make white rice a strong glucose spiker.", "gi_basis": "unrecorded", "fdc": { "id": 168878, "dataset": "SR Legacy", "description": "Rice, white, long-grain, regular, enriched, cooked", "grams": 150, "per100g": { "carbs": 28.17, "sugar": 0.05, "fiber": 0.4, "protein": 2.69, "fat": 0.28 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168878: Rice, white, long-grain, regular, enriched, cooked", "url": "https://fdc.nal.usda.gov/food-details/168878/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Brown Rice", "category": "Grains & Bread", "serving": "1 cup cooked (150g)", "gi": 68, "carbs": 38, "sugar": 0, "fiber": 2, "protein": 5, "fat": 2, "processed": 1, "note": "Extra fiber and intact bran slow digestion versus white rice.", "gi_basis": "unrecorded", "fdc": { "id": 169704, "dataset": "SR Legacy", "description": "Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)", "grams": 150, "per100g": { "carbs": 25.58, "sugar": 0.24, "fiber": 1.6, "protein": 2.74, "fat": 0.97 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169704: Rice, brown, long-grain, cooked", "url": "https://fdc.nal.usda.gov/food-details/169704/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Oatmeal (Rolled Oats)", "category": "Grains & Bread", "serving": "1 cup cooked (240g)", "gi": 55, "carbs": 29, "sugar": 1, "fiber": 4, "protein": 6, "fat": 3, "processed": 1, "note": "Beta-glucan fiber gives a moderate, sustained glucose curve.", "gi_basis": "unrecorded", "fdc": { "id": 173905, "dataset": "SR Legacy", "description": "Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt", "grams": 240, "per100g": { "carbs": 12, "sugar": 0.27, "fiber": 1.7, "protein": 2.54, "fat": 1.52 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173905: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt", "url": "https://fdc.nal.usda.gov/food-details/173905/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Instant Oatmeal", "category": "Grains & Bread", "serving": "1 packet (40g)", "gi": 79, "carbs": 31, "sugar": 12, "fiber": 3, "protein": 4, "fat": 2, "processed": 3, "note": "Finely milled and often sweetened, so it spikes far more than steel-cut oats.", "gi_basis": "unrecorded", "fdc": { "id": 173907, "dataset": "SR Legacy", "description": "Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry", "grams": 40, "per100g": { "carbs": 76.91, "sugar": 30.02, "fiber": 7.2, "protein": 9.2, "fat": 4.63 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173907: Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry", "url": "https://fdc.nal.usda.gov/food-details/173907/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Quinoa", "category": "Grains & Bread", "serving": "1 cup cooked (185g)", "gi": 53, "carbs": 39, "sugar": 2, "fiber": 5, "protein": 8, "fat": 4, "processed": 1, "note": "A complete protein with fiber that softens the glucose response.", "gi_basis": "unrecorded", "fdc": { "id": 168917, "dataset": "SR Legacy", "description": "Quinoa, cooked", "grams": 185, "per100g": { "carbs": 21.3, "sugar": 0.87, "fiber": 2.8, "protein": 4.4, "fat": 1.92 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168917: Quinoa, cooked", "url": "https://fdc.nal.usda.gov/food-details/168917/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pasta (White)", "category": "Grains & Bread", "serving": "1 cup cooked (140g)", "gi": 49, "carbs": 43, "sugar": 1, "fiber": 3, "protein": 8, "fat": 1, "processed": 2, "note": "The dense protein-starch matrix keeps its GI moderate, but the load is high.", "gi_basis": "unrecorded", "fdc": { "id": 169737, "dataset": "SR Legacy", "description": "Pasta, cooked, enriched, without added salt", "grams": 140, "per100g": { "carbs": 30.86, "sugar": 0.56, "fiber": 1.8, "protein": 5.8, "fat": 0.93 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169737: Pasta, cooked, enriched, without added salt", "url": "https://fdc.nal.usda.gov/food-details/169737/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cornflakes", "category": "Grains & Bread", "serving": "1 cup (30g)", "gi": 81, "carbs": 26, "sugar": 3, "fiber": 1, "protein": 2, "fat": 0, "processed": 3, "note": "One of the highest-GI breakfast foods; almost no fiber to slow it down.", "gi_basis": "unrecorded", "fdc": { "id": 174648, "dataset": "SR Legacy", "description": "Cereals ready-to-eat, RALSTON Corn Flakes", "grams": 30, "per100g": { "carbs": 88.01, "sugar": 7.84, "fiber": 2.7, "protein": 5.9, "fat": 0.91 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174648: Cereals ready-to-eat, RALSTON Corn Flakes", "url": "https://fdc.nal.usda.gov/food-details/174648/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Banana", "category": "Fruit", "serving": "1 medium (120g)", "gi": 51, "carbs": 27, "sugar": 14, "fiber": 3, "protein": 1, "fat": 0, "processed": 0, "note": "Riper bananas score lower; the fiber and potassium still make it a smart carb.", "gi_basis": "unrecorded", "fdc": { "id": 173944, "dataset": "SR Legacy", "description": "Bananas, raw", "grams": 120, "per100g": { "carbs": 22.84, "sugar": 12.23, "fiber": 2.6, "protein": 1.09, "fat": 0.33 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173944: Bananas, raw", "url": "https://fdc.nal.usda.gov/food-details/173944/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Apple", "category": "Fruit", "serving": "1 medium (180g)", "gi": 36, "carbs": 25, "sugar": 19, "fiber": 4, "protein": 1, "fat": 0, "processed": 0, "note": "Low GI thanks to fiber and slow-absorbing fructose.", "gi_basis": "unrecorded", "fdc": { "id": 171688, "dataset": "SR Legacy", "description": "Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)", "grams": 180, "per100g": { "carbs": 13.81, "sugar": 10.39, "fiber": 2.4, "protein": 0.26, "fat": 0.17 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171688: Apples, raw, with skin", "url": "https://fdc.nal.usda.gov/food-details/171688/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Blueberries", "category": "Fruit", "serving": "1 cup (150g)", "gi": 53, "carbs": 21, "sugar": 15, "fiber": 4, "protein": 1, "fat": 0, "processed": 0, "note": "Polyphenols may improve insulin sensitivity; fiber keeps the load modest.", "gi_basis": "unrecorded", "fdc": { "id": 171711, "dataset": "SR Legacy", "description": "Blueberries, raw", "grams": 150, "per100g": { "carbs": 14.49, "sugar": 9.96, "fiber": 2.4, "protein": 0.74, "fat": 0.33 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171711: Blueberries, raw", "url": "https://fdc.nal.usda.gov/food-details/171711/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Strawberries", "category": "Fruit", "serving": "1 cup (150g)", "gi": 40, "carbs": 11, "sugar": 7, "fiber": 3, "protein": 1, "fat": 0, "processed": 0, "note": "Low sugar and low glycemic load make berries a fat-burning-friendly fruit.", "gi_basis": "unrecorded", "fdc": { "id": 167762, "dataset": "SR Legacy", "description": "Strawberries, raw", "grams": 150, "per100g": { "carbs": 7.68, "sugar": 4.89, "fiber": 2, "protein": 0.67, "fat": 0.3 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167762: Strawberries, raw", "url": "https://fdc.nal.usda.gov/food-details/167762/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Grapes", "category": "Fruit", "serving": "1 cup (150g)", "gi": 59, "carbs": 27, "sugar": 23, "fiber": 1, "protein": 1, "fat": 0, "processed": 0, "note": "Very high sugar with little fiber gives grapes a bigger glucose hit than most fruit.", "gi_basis": "unrecorded", "fdc": { "id": 174683, "dataset": "SR Legacy", "description": "Grapes, red or green (European type, such as Thompson seedless), raw", "grams": 150, "per100g": { "carbs": 18.1, "sugar": 15.48, "fiber": 0.9, "protein": 0.72, "fat": 0.16 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174683: Grapes, red or green (European type, such as Thompson seedless), raw", "url": "https://fdc.nal.usda.gov/food-details/174683/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Watermelon", "category": "Fruit", "serving": "1 cup (150g)", "gi": 76, "carbs": 11, "sugar": 9, "fiber": 1, "protein": 1, "fat": 0, "processed": 0, "note": "High GI but low glycemic load per serving because it is mostly water.", "gi_basis": "unrecorded", "fdc": { "id": 167765, "dataset": "SR Legacy", "description": "Watermelon, raw", "grams": 150, "per100g": { "carbs": 7.55, "sugar": 6.2, "fiber": 0.4, "protein": 0.61, "fat": 0.15 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167765: Watermelon, raw", "url": "https://fdc.nal.usda.gov/food-details/167765/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Orange", "category": "Fruit", "serving": "1 medium (130g)", "gi": 43, "carbs": 15, "sugar": 12, "fiber": 3, "protein": 1, "fat": 0, "processed": 0, "note": "Whole oranges have fiber that juice removes, keeping the response gentle.", "gi_basis": "unrecorded", "fdc": { "id": 169097, "dataset": "SR Legacy", "description": "Oranges, raw, all commercial varieties", "grams": 130, "per100g": { "carbs": 11.75, "sugar": 9.35, "fiber": 2.4, "protein": 0.94, "fat": 0.12 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169097: Oranges, raw, all commercial varieties", "url": "https://fdc.nal.usda.gov/food-details/169097/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Mango", "category": "Fruit", "serving": "1 cup (165g)", "gi": 51, "carbs": 25, "sugar": 23, "fiber": 3, "protein": 1, "fat": 1, "processed": 0, "note": "Sweet and high in sugar, but still moderate GI with its fiber intact.", "gi_basis": "unrecorded", "fdc": { "id": 169910, "dataset": "SR Legacy", "description": "Mangos, raw", "grams": 165, "per100g": { "carbs": 14.98, "sugar": 13.66, "fiber": 1.6, "protein": 0.82, "fat": 0.38 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169910: Mangos, raw", "url": "https://fdc.nal.usda.gov/food-details/169910/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Avocado", "category": "Fruit", "serving": "1/2 fruit (100g)", "gi": 15, "carbs": 9, "sugar": 1, "fiber": 7, "protein": 2, "fat": 15, "processed": 0, "note": "Almost no impact on blood sugar; monounsaturated fat supports satiety.", "gi_basis": "not-tested", "fdc": { "id": 171705, "dataset": "SR Legacy", "description": "Avocados, raw, all commercial varieties", "grams": 100, "per100g": { "carbs": 8.53, "sugar": 0.66, "fiber": 6.7, "protein": 2, "fat": 14.66 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171705: Avocados, raw, all commercial varieties", "url": "https://fdc.nal.usda.gov/food-details/171705/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Dates", "category": "Fruit", "serving": "2 dates (48g)", "gi": 62, "carbs": 36, "sugar": 32, "fiber": 3, "protein": 1, "fat": 0, "processed": 0, "note": "Concentrated natural sugar makes dates one of the sweetest whole foods.", "gi_basis": "unrecorded", "fdc": { "id": 168191, "dataset": "SR Legacy", "description": "Dates, medjool", "grams": 48, "per100g": { "carbs": 74.97, "sugar": 66.47, "fiber": 6.7, "protein": 1.81, "fat": 0.15 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168191: Dates, medjool", "url": "https://fdc.nal.usda.gov/food-details/168191/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Broccoli", "category": "Vegetables", "serving": "1 cup (90g)", "gi": 15, "carbs": 6, "sugar": 2, "fiber": 2, "protein": 3, "fat": 0, "processed": 0, "note": "Very low glycemic load with fiber and micronutrients that support metabolism.", "gi_basis": "not-tested", "fdc": { "id": 170379, "dataset": "SR Legacy", "description": "Broccoli, raw", "grams": 90, "per100g": { "carbs": 6.64, "sugar": 1.7, "fiber": 2.6, "protein": 2.82, "fat": 0.37 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170379: Broccoli, raw", "url": "https://fdc.nal.usda.gov/food-details/170379/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Spinach", "category": "Vegetables", "serving": "2 cups (60g)", "gi": 15, "carbs": 2, "sugar": 0, "fiber": 2, "protein": 2, "fat": 0, "processed": 0, "note": "Negligible carbs; a free food for anyone managing insulin.", "gi_basis": "not-tested", "fdc": { "id": 168462, "dataset": "SR Legacy", "description": "Spinach, raw", "grams": 60, "per100g": { "carbs": 3.63, "sugar": 0.42, "fiber": 2.2, "protein": 2.86, "fat": 0.39 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168462: Spinach, raw", "url": "https://fdc.nal.usda.gov/food-details/168462/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Sweet Potato", "category": "Vegetables", "serving": "1 medium (130g)", "gi": 63, "carbs": 27, "sugar": 6, "fiber": 4, "protein": 2, "fat": 0, "processed": 0, "note": "More fiber and nutrients than white potato, with a gentler curve when cooled.", "gi_basis": "unrecorded", "fdc": { "id": 168482, "dataset": "SR Legacy", "description": "Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)", "grams": 130, "per100g": { "carbs": 20.12, "sugar": 4.18, "fiber": 3, "protein": 1.57, "fat": 0.05 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168482: Sweet potato, raw, unprepared", "url": "https://fdc.nal.usda.gov/food-details/168482/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "White Potato (Baked)", "category": "Vegetables", "serving": "1 medium (170g)", "gi": 85, "carbs": 36, "sugar": 2, "fiber": 4, "protein": 4, "fat": 0, "processed": 1, "note": "One of the highest-GI whole foods; cooling and vinegar lower the response.", "gi_basis": "unrecorded", "fdc": { "id": 170093, "dataset": "SR Legacy", "description": "Potatoes, baked, flesh and skin, without salt", "grams": 170, "per100g": { "carbs": 21.15, "sugar": 1.18, "fiber": 2.2, "protein": 2.5, "fat": 0.13 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170093: Potatoes, baked, flesh and skin, without salt", "url": "https://fdc.nal.usda.gov/food-details/170093/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Carrots", "category": "Vegetables", "serving": "1 cup (128g)", "gi": 39, "carbs": 12, "sugar": 6, "fiber": 4, "protein": 1, "fat": 0, "processed": 0, "note": "Raw carrots have a low glycemic load despite their sweetness.", "gi_basis": "unrecorded", "fdc": { "id": 170393, "dataset": "SR Legacy", "description": "Carrots, raw", "grams": 128, "per100g": { "carbs": 9.58, "sugar": 4.74, "fiber": 2.8, "protein": 0.93, "fat": 0.24 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170393: Carrots, raw", "url": "https://fdc.nal.usda.gov/food-details/170393/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cauliflower", "category": "Vegetables", "serving": "1 cup (100g)", "gi": 15, "carbs": 5, "sugar": 2, "fiber": 2, "protein": 2, "fat": 0, "processed": 0, "note": "A near-zero-impact swap for rice and potato mash.", "gi_basis": "not-tested", "fdc": { "id": 169986, "dataset": "SR Legacy", "description": "Cauliflower, raw", "grams": 100, "per100g": { "carbs": 4.97, "sugar": 1.91, "fiber": 2, "protein": 1.92, "fat": 0.28 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169986: Cauliflower, raw", "url": "https://fdc.nal.usda.gov/food-details/169986/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Corn", "category": "Vegetables", "serving": "1 cup (165g)", "gi": 52, "carbs": 31, "sugar": 6, "fiber": 4, "protein": 5, "fat": 2, "processed": 0, "note": "Starchier than most vegetables; treat it as a grain for blood-sugar purposes.", "gi_basis": "unrecorded", "fdc": { "id": 168538, "dataset": "SR Legacy", "description": "Corn, sweet, white, raw", "grams": 165, "per100g": { "carbs": 19.02, "sugar": 3.22, "fiber": 2.7, "protein": 3.22, "fat": 1.18 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168538: Corn, sweet, white, raw", "url": "https://fdc.nal.usda.gov/food-details/168538/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Green Peas", "category": "Vegetables", "serving": "1 cup (145g)", "gi": 51, "carbs": 21, "sugar": 8, "fiber": 8, "protein": 8, "fat": 0, "processed": 0, "note": "High fiber and protein keep peas' glucose response in check.", "gi_basis": "unrecorded", "fdc": { "id": 170419, "dataset": "SR Legacy", "description": "Peas, green, raw", "grams": 145, "per100g": { "carbs": 14.45, "sugar": 5.67, "fiber": 5.7, "protein": 5.42, "fat": 0.4 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170419: Peas, green, raw", "url": "https://fdc.nal.usda.gov/food-details/170419/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Tomato", "category": "Vegetables", "serving": "1 medium (120g)", "gi": 15, "carbs": 5, "sugar": 3, "fiber": 1, "protein": 1, "fat": 0, "processed": 0, "note": "Low glycemic load and rich in lycopene.", "gi_basis": "not-tested", "fdc": { "id": 170457, "dataset": "SR Legacy", "description": "Tomatoes, red, ripe, raw, year round average", "grams": 120, "per100g": { "carbs": 3.89, "sugar": 2.63, "fiber": 1.2, "protein": 0.88, "fat": 0.2 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170457: Tomatoes, red, ripe, raw, year round average", "url": "https://fdc.nal.usda.gov/food-details/170457/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Chickpeas", "category": "Legumes", "serving": "1 cup (164g)", "gi": 28, "carbs": 45, "sugar": 8, "fiber": 12, "protein": 15, "fat": 4, "processed": 0, "note": "Slow-digesting resistant starch plus fiber and protein give a low, flat curve.", "gi_basis": "unrecorded", "fdc": { "id": 173757, "dataset": "SR Legacy", "description": "Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt", "grams": 164, "per100g": { "carbs": 27.42, "sugar": 4.8, "fiber": 7.6, "protein": 8.86, "fat": 2.59 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173757: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/173757/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Lentils", "category": "Legumes", "serving": "1 cup cooked (198g)", "gi": 32, "carbs": 40, "sugar": 4, "fiber": 16, "protein": 18, "fat": 1, "processed": 0, "note": "Among the best carbs for insulin thanks to high fiber and protein.", "gi_basis": "unrecorded", "fdc": { "id": 172421, "dataset": "SR Legacy", "description": "Lentils, mature seeds, cooked, boiled, without salt", "grams": 198, "per100g": { "carbs": 20.13, "sugar": 1.8, "fiber": 7.9, "protein": 9.02, "fat": 0.38 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172421: Lentils, mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/172421/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Black Beans", "category": "Legumes", "serving": "1 cup (172g)", "gi": 30, "carbs": 41, "sugar": 1, "fiber": 15, "protein": 15, "fat": 1, "processed": 0, "note": "Low GI and very filling; a fat-loss staple.", "gi_basis": "unrecorded", "fdc": { "id": 173735, "dataset": "SR Legacy", "description": "Beans, black, mature seeds, cooked, boiled, without salt", "grams": 172, "per100g": { "carbs": 23.71, "sugar": 0.32, "fiber": 8.7, "protein": 8.86, "fat": 0.54 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173735: Beans, black, mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/173735/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Kidney Beans", "category": "Legumes", "serving": "1 cup (177g)", "gi": 24, "carbs": 40, "sugar": 1, "fiber": 13, "protein": 15, "fat": 1, "processed": 0, "note": "One of the lowest-GI carbohydrate foods available.", "gi_basis": "unrecorded", "fdc": { "id": 175194, "dataset": "SR Legacy", "description": "Beans, kidney, red, mature seeds, cooked, boiled, without salt", "grams": 177, "per100g": { "carbs": 22.8, "sugar": 0.32, "fiber": 7.4, "protein": 8.67, "fat": 0.5 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 175194: Beans, kidney, red, mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/175194/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Chicken Breast", "category": "Protein", "serving": "100g cooked", "gi": 0, "carbs": 0, "sugar": 0, "fiber": 0, "protein": 31, "fat": 4, "processed": 0, "note": "Zero carbs and high protein; strongly supports satiety and lean mass.", "gi_basis": "not-tested", "fdc": { "id": 171477, "dataset": "SR Legacy", "description": "Chicken, broilers or fryers, breast, meat only, cooked, roasted", "grams": 100, "per100g": { "carbs": 0, "sugar": 0, "fiber": 0, "protein": 31.02, "fat": 3.57 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171477: Chicken, broilers or fryers, breast, meat only, cooked, roasted", "url": "https://fdc.nal.usda.gov/food-details/171477/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Salmon", "category": "Protein", "serving": "100g cooked", "gi": 0, "carbs": 0, "sugar": 0, "fiber": 0, "protein": 25, "fat": 13, "processed": 0, "note": "Omega-3 fats are linked to improved insulin sensitivity.", "gi_basis": "not-tested", "fdc": { "id": 171999, "dataset": "SR Legacy", "description": "Fish, salmon, chinook, cooked, dry heat", "grams": 100, "per100g": { "carbs": 0, "fiber": 0, "protein": 25.72, "fat": 13.38 }, "fields": [ "carbs", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171999: Fish, salmon, chinook, cooked, dry heat", "url": "https://fdc.nal.usda.gov/food-details/171999/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Eggs", "category": "Protein", "serving": "2 large (100g)", "gi": 0, "carbs": 1, "sugar": 1, "fiber": 0, "protein": 13, "fat": 11, "processed": 0, "note": "Minimal glucose impact; protein and fat keep you full for hours.", "gi_basis": "not-tested", "fdc": { "id": 173424, "dataset": "SR Legacy", "description": "Egg, whole, cooked, hard-boiled", "grams": 100, "per100g": { "carbs": 1.12, "sugar": 1.12, "fiber": 0, "protein": 12.58, "fat": 10.61 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173424: Egg, whole, cooked, hard-boiled", "url": "https://fdc.nal.usda.gov/food-details/173424/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Greek Yogurt (Plain)", "category": "Dairy", "serving": "170g", "gi": 11, "carbs": 6, "sugar": 6, "fiber": 0, "protein": 17, "fat": 4, "processed": 1, "note": "High protein and low sugar when unsweetened; check flavored versions.", "gi_basis": "unrecorded", "fdc": { "id": 170903, "dataset": "SR Legacy", "description": "Yogurt, Greek, plain, lowfat", "grams": 170, "per100g": { "carbs": 3.94, "sugar": 3.56, "fiber": 0, "protein": 9.95, "fat": 1.92 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170903: Yogurt, Greek, plain, lowfat", "url": "https://fdc.nal.usda.gov/food-details/170903/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Flavored Yogurt", "category": "Dairy", "serving": "170g", "gi": 33, "carbs": 32, "sugar": 26, "fiber": 0, "protein": 8, "fat": 3, "processed": 2, "note": "Added sugar turns a healthy food into a dessert-level glucose load.", "gi_basis": "unrecorded", "fdc": { "id": 171286, "dataset": "SR Legacy", "description": "Yogurt, fruit, low fat, 11g protein/8 oz", "grams": 170, "per100g": { "carbs": 18.6, "fiber": 0, "protein": 4.86, "fat": 1.41 }, "fields": [ "carbs", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171286: Yogurt, fruit, low fat, 11g protein/8 oz", "url": "https://fdc.nal.usda.gov/food-details/171286/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Milk (Whole)", "category": "Dairy", "serving": "1 cup (240ml)", "gi": 39, "carbs": 12, "sugar": 12, "fiber": 0, "protein": 8, "fat": 8, "processed": 1, "note": "Lactose gives a moderate response; dairy also has a notable insulin index.", "gi_basis": "unrecorded", "fdc": { "id": 171265, "dataset": "SR Legacy", "description": "Milk, whole, 3.25% milkfat, with added vitamin D", "grams": 240, "per100g": { "carbs": 4.8, "sugar": 5.05, "fiber": 0, "protein": 3.15, "fat": 3.25 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171265: Milk, whole, 3.25% milkfat, with added vitamin D", "url": "https://fdc.nal.usda.gov/food-details/171265/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cheese (Cheddar)", "category": "Dairy", "serving": "40g", "gi": 0, "carbs": 1, "sugar": 0, "fiber": 0, "protein": 10, "fat": 13, "processed": 1, "note": "Essentially no carbs; fat and protein make it very satiating.", "gi_basis": "not-tested", "fdc": { "id": 173414, "dataset": "SR Legacy", "description": "Cheese, cheddar (Includes foods for USDA's Food Distribution Program)", "grams": 40, "per100g": { "carbs": 3.37, "sugar": 0.48, "fiber": 0, "protein": 22.87, "fat": 33.31 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173414: Cheese, cheddar", "url": "https://fdc.nal.usda.gov/food-details/173414/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Almonds", "category": "Nuts & Seeds", "serving": "28g (23 nuts)", "gi": 0, "carbs": 6, "sugar": 1, "fiber": 4, "protein": 6, "fat": 14, "processed": 0, "note": "Fiber, protein and healthy fat make almonds a near-ideal snack for insulin.", "gi_basis": "not-tested", "fdc": { "id": 170567, "dataset": "SR Legacy", "description": "Nuts, almonds", "grams": 28, "per100g": { "carbs": 21.55, "sugar": 4.35, "fiber": 12.5, "protein": 21.15, "fat": 49.93 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170567: Nuts, almonds", "url": "https://fdc.nal.usda.gov/food-details/170567/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Walnuts", "category": "Nuts & Seeds", "serving": "28g", "gi": 0, "carbs": 4, "sugar": 1, "fiber": 2, "protein": 4, "fat": 18, "processed": 0, "note": "Omega-3-rich and almost no impact on blood sugar.", "gi_basis": "not-tested", "fdc": { "id": 170187, "dataset": "SR Legacy", "description": "Nuts, walnuts, english", "grams": 28, "per100g": { "carbs": 13.71, "sugar": 2.61, "fiber": 6.7, "protein": 15.23, "fat": 65.21 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170187: Nuts, walnuts, english", "url": "https://fdc.nal.usda.gov/food-details/170187/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Peanut Butter (Natural)", "category": "Nuts & Seeds", "serving": "2 tbsp (32g)", "gi": 14, "carbs": 7, "sugar": 3, "fiber": 2, "protein": 8, "fat": 16, "processed": 1, "note": "Choose no-added-sugar versions; fat and protein flatten the curve.", "gi_basis": "unrecorded", "fdc": { "id": 172470, "dataset": "SR Legacy", "description": "Peanut butter, smooth style, without salt", "grams": 32, "per100g": { "carbs": 22.31, "sugar": 10.49, "fiber": 5, "protein": 22.21, "fat": 51.36 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172470: Peanut butter, smooth style, without salt", "url": "https://fdc.nal.usda.gov/food-details/172470/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Chia Seeds", "category": "Nuts & Seeds", "serving": "28g", "gi": 1, "carbs": 12, "sugar": 0, "fiber": 10, "protein": 5, "fat": 9, "processed": 0, "note": "Mostly fiber; forms a gel that slows carbohydrate absorption.", "gi_basis": "unrecorded", "fdc": { "id": 170554, "dataset": "SR Legacy", "description": "Seeds, chia seeds, dried", "grams": 28, "per100g": { "carbs": 42.12, "fiber": 34.4, "protein": 16.54, "fat": 30.74 }, "fields": [ "carbs", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170554: Seeds, chia seeds, dried", "url": "https://fdc.nal.usda.gov/food-details/170554/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cola / Soda", "category": "Drinks", "serving": "1 can (330ml)", "gi": 63, "carbs": 35, "sugar": 35, "fiber": 0, "protein": 0, "fat": 0, "processed": 3, "note": "Pure liquid sugar with nothing to slow it — a worst case for insulin.", "gi_basis": "unrecorded", "fdc": { "id": 174851, "dataset": "SR Legacy", "description": "Beverages, carbonated, cola, without caffeine", "grams": 330, "per100g": { "carbs": 10.58, "sugar": 10.58, "fiber": 0, "protein": 0, "fat": 0 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174851: Beverages, carbonated, cola, without caffeine", "url": "https://fdc.nal.usda.gov/food-details/174851/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Orange Juice", "category": "Drinks", "serving": "1 cup (240ml)", "gi": 50, "carbs": 25, "sugar": 21, "fiber": 0, "protein": 2, "fat": 0, "processed": 2, "note": "Juicing strips the fiber, so it spikes far more than a whole orange.", "gi_basis": "unrecorded", "fdc": { "id": 169098, "dataset": "SR Legacy", "description": "Orange juice, raw (Includes foods for USDA's Food Distribution Program)", "grams": 240, "per100g": { "carbs": 10.4, "sugar": 8.4, "fiber": 0.2, "protein": 0.7, "fat": 0.2 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169098: Orange juice, raw", "url": "https://fdc.nal.usda.gov/food-details/169098/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Beer", "category": "Drinks", "serving": "1 can (355ml)", "gi": 66, "carbs": 13, "sugar": 0, "fiber": 0, "protein": 2, "fat": 0, "processed": 2, "note": "Alcohol pauses fat-burning while the body clears it; the carbs add to the hit.", "gi_basis": "unrecorded", "fdc": { "id": 168746, "dataset": "SR Legacy", "description": "Alcoholic beverage, beer, regular, all", "grams": 355, "per100g": { "carbs": 3.55, "sugar": 0, "fiber": 0, "protein": 0.46, "fat": 0 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168746: Alcoholic beverage, beer, regular, all", "url": "https://fdc.nal.usda.gov/food-details/168746/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Coffee (Black)", "category": "Drinks", "serving": "1 cup", "gi": 0, "carbs": 0, "sugar": 0, "fiber": 0, "protein": 0, "fat": 0, "processed": 0, "note": "No glucose impact; may modestly support metabolic rate.", "gi_basis": "not-tested", "fdc": { "id": 171890, "dataset": "SR Legacy", "description": "Beverages, coffee, brewed, prepared with tap water", "grams": 237, "per100g": { "carbs": 0, "sugar": 0, "fiber": 0, "protein": 0.12, "fat": 0.02 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ], "grams_note": "1 cup = 237 g, USDA household measure for this record" }, "sources": [ { "name": "USDA FoodData Central, FDC 171890: Beverages, coffee, brewed, prepared with tap water", "url": "https://fdc.nal.usda.gov/food-details/171890/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Green Tea", "category": "Drinks", "serving": "1 cup", "gi": 0, "carbs": 0, "sugar": 0, "fiber": 0, "protein": 0, "fat": 0, "processed": 0, "note": "Catechins are associated with improved fat oxidation.", "gi_basis": "not-tested", "fdc": { "id": 171917, "dataset": "SR Legacy", "description": "Beverages, tea, green, brewed, regular", "grams": 245, "per100g": { "carbs": 0, "sugar": 0, "fiber": 0, "protein": 0.22, "fat": 0 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ], "grams_note": "1 cup = 245 g, USDA household measure for this record" }, "sources": [ { "name": "USDA FoodData Central, FDC 171917: Beverages, tea, green, brewed, regular", "url": "https://fdc.nal.usda.gov/food-details/171917/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Potato Chips", "category": "Snacks", "serving": "28g", "gi": 56, "carbs": 15, "sugar": 0, "fiber": 1, "protein": 2, "fat": 10, "processed": 3, "note": "Refined starch plus industrial fats — easy to overeat, hard on metabolism.", "gi_basis": "unrecorded", "fdc": { "id": 169677, "dataset": "SR Legacy", "description": "Snacks, potato chips, plain, salted", "grams": 28, "per100g": { "carbs": 53.83, "sugar": 0.33, "fiber": 3.1, "protein": 6.39, "fat": 33.98 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169677: Snacks, potato chips, plain, salted", "url": "https://fdc.nal.usda.gov/food-details/169677/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Milk Chocolate", "category": "Snacks", "serving": "40g", "gi": 45, "carbs": 24, "sugar": 21, "fiber": 1, "protein": 3, "fat": 12, "processed": 3, "note": "High sugar; dark chocolate (85%+) is a much better choice.", "gi_basis": "unrecorded", "fdc": { "id": 167587, "dataset": "SR Legacy", "description": "Candies, milk chocolate", "grams": 40, "per100g": { "carbs": 59.4, "sugar": 51.5, "fiber": 3.4, "protein": 7.65, "fat": 29.66 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167587: Candies, milk chocolate", "url": "https://fdc.nal.usda.gov/food-details/167587/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Dark Chocolate (85%)", "category": "Snacks", "serving": "30g", "gi": 23, "carbs": 13, "sugar": 7, "fiber": 3, "protein": 3, "fat": 13, "processed": 2, "note": "Low sugar and rich in flavanols that may aid insulin sensitivity.", "gi_basis": "unrecorded", "fdc": { "id": 170273, "dataset": "SR Legacy", "description": "Chocolate, dark, 70-85% cacao solids", "grams": 30, "per100g": { "carbs": 45.9, "sugar": 23.99, "fiber": 10.9, "protein": 7.79, "fat": 42.63 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170273: Chocolate, dark, 70-85% cacao solids", "url": "https://fdc.nal.usda.gov/food-details/170273/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Ice Cream", "category": "Snacks", "serving": "1/2 cup (65g)", "gi": 51, "carbs": 16, "sugar": 14, "fiber": 0, "protein": 2, "fat": 7, "processed": 3, "note": "Sugar plus fat is the most fat-storing combination for most people.", "gi_basis": "unrecorded", "fdc": { "id": 167575, "dataset": "SR Legacy", "description": "Ice creams, vanilla", "grams": 65, "per100g": { "carbs": 23.6, "sugar": 21.22, "fiber": 0.7, "protein": 3.5, "fat": 11 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167575: Ice creams, vanilla", "url": "https://fdc.nal.usda.gov/food-details/167575/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Honey", "category": "Sweeteners", "serving": "1 tbsp (21g)", "gi": 58, "carbs": 17, "sugar": 17, "fiber": 0, "protein": 0, "fat": 0, "processed": 1, "note": "Natural but still concentrated sugar; treat like table sugar for insulin.", "gi_basis": "unrecorded", "fdc": { "id": 169640, "dataset": "SR Legacy", "description": "Honey", "grams": 21, "per100g": { "carbs": 82.4, "sugar": 82.12, "fiber": 0.2, "protein": 0.3, "fat": 0 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169640: Honey", "url": "https://fdc.nal.usda.gov/food-details/169640/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Table Sugar", "category": "Sweeteners", "serving": "1 tbsp (12g)", "gi": 65, "carbs": 12, "sugar": 12, "fiber": 0, "protein": 0, "fat": 0, "processed": 3, "note": "Half glucose, half fructose — the reference point for a blood-sugar spike.", "gi_basis": "unrecorded", "fdc": { "id": 169655, "dataset": "SR Legacy", "description": "Sugars, granulated", "grams": 12, "per100g": { "carbs": 99.98, "sugar": 99.8, "fiber": 0, "protein": 0, "fat": 0 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169655: Sugars, granulated", "url": "https://fdc.nal.usda.gov/food-details/169655/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Maple Syrup", "category": "Sweeteners", "serving": "1 tbsp (20g)", "gi": 54, "carbs": 13, "sugar": 12, "fiber": 0, "protein": 0, "fat": 0, "processed": 1, "note": "Slightly lower GI than sugar but still a fast carbohydrate.", "gi_basis": "unrecorded", "fdc": { "id": 169661, "dataset": "SR Legacy", "description": "Syrups, maple", "grams": 20, "per100g": { "carbs": 67.04, "sugar": 60.46, "fiber": 0, "protein": 0.04, "fat": 0.06 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169661: Syrups, maple", "url": "https://fdc.nal.usda.gov/food-details/169661/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Stevia", "category": "Sweeteners", "serving": "1 tsp", "gi": 0, "carbs": 0, "sugar": 0, "fiber": 0, "protein": 0, "fat": 0, "processed": 2, "note": "Zero-calorie and no direct glucose response; a useful sugar swap.", "gi_basis": "not-tested" }, { "name": "Hummus", "category": "Legumes", "serving": "2 tbsp (30g)", "gi": 6, "carbs": 5, "sugar": 0, "fiber": 2, "protein": 2, "fat": 5, "processed": 1, "note": "Chickpea and olive oil base gives one of the lowest GIs of any dip.", "gi_basis": "unrecorded", "fdc": { "id": 174289, "dataset": "SR Legacy", "description": "Hummus, commercial", "grams": 30, "per100g": { "carbs": 15, "sugar": 0.62, "fiber": 5.5, "protein": 7.78, "fat": 17.82 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174289: Hummus, commercial", "url": "https://fdc.nal.usda.gov/food-details/174289/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Popcorn (Air-popped)", "category": "Snacks", "serving": "3 cups (24g)", "gi": 55, "carbs": 19, "sugar": 0, "fiber": 4, "protein": 3, "fat": 1, "processed": 1, "note": "A whole grain with fiber; the load stays moderate if you skip the butter and sugar.", "gi_basis": "unrecorded", "fdc": { "id": 167959, "dataset": "SR Legacy", "description": "Snacks, popcorn, air-popped", "grams": 24, "per100g": { "carbs": 77.78, "sugar": 0.87, "fiber": 14.5, "protein": 12.94, "fat": 4.54 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167959: Snacks, popcorn, air-popped", "url": "https://fdc.nal.usda.gov/food-details/167959/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Bagel", "category": "Grains & Bread", "serving": "1 plain (100g)", "gi": 72, "carbs": 52, "sugar": 8, "fiber": 2, "protein": 10, "fat": 2, "processed": 3, "note": "Dense refined dough gives it one of the highest glycemic loads on the shelf.", "gi_basis": "unrecorded", "fdc": { "id": 174899, "dataset": "SR Legacy", "description": "Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)", "grams": 100, "per100g": { "carbs": 52.38, "sugar": 8.43, "fiber": 1.6, "protein": 10.56, "fat": 1.32 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174899: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)", "url": "https://fdc.nal.usda.gov/food-details/174899/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Tofu", "category": "Protein", "serving": "100g", "gi": 15, "carbs": 2, "sugar": 1, "fiber": 1, "protein": 8, "fat": 4, "processed": 1, "note": "Low-carb plant protein with almost no glucose impact.", "gi_basis": "not-tested", "fdc": { "id": 172476, "dataset": "SR Legacy", "description": "Tofu, raw, regular, prepared with calcium sulfate", "grams": 100, "per100g": { "carbs": 1.87, "sugar": 0.62, "fiber": 0.3, "protein": 8.08, "fat": 4.78 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172476: Tofu, raw, regular, prepared with calcium sulfate", "url": "https://fdc.nal.usda.gov/food-details/172476/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Basmati Rice", "category": "Grains & Bread", "serving": "1 cup cooked (150g)", "gi": 58, "carbs": 42, "sugar": 0, "fiber": 1, "protein": 4, "fat": 0, "processed": 1, "note": "Lower-GI than most white rice thanks to its amylose starch, but still a concentrated carb load — pair with protein and vegetables to blunt the insulin response.", "gi_basis": "unrecorded", "fdc": { "id": 168878, "dataset": "SR Legacy", "description": "Rice, white, long-grain, regular, enriched, cooked", "grams": 150, "per100g": { "carbs": 28.17, "sugar": 0.05, "fiber": 0.4, "protein": 2.69, "fat": 0.28 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168878: Rice, white, long-grain, regular, enriched, cooked", "url": "https://fdc.nal.usda.gov/food-details/168878/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Couscous", "category": "Grains & Bread", "serving": "1 cup cooked (157g)", "gi": 65, "carbs": 36, "sugar": 0, "fiber": 2, "protein": 6, "fat": 0, "processed": 2, "note": "Refined semolina wheat with little fiber, so it digests quickly and raises insulin more than its whole-grain cousins.", "gi_basis": "unrecorded", "fdc": { "id": 169700, "dataset": "SR Legacy", "description": "Couscous, cooked", "grams": 157, "per100g": { "carbs": 23.22, "sugar": 0.1, "fiber": 1.4, "protein": 3.79, "fat": 0.16 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169700: Couscous, cooked", "url": "https://fdc.nal.usda.gov/food-details/169700/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pearl Barley", "category": "Grains & Bread", "serving": "1 cup cooked (157g)", "gi": 28, "carbs": 44, "sugar": 0, "fiber": 6, "protein": 4, "fat": 0, "processed": 1, "note": "One of the lowest-GI grains — its beta-glucan fiber slows digestion and flattens the glucose curve, making it genuinely fat-burning friendly.", "gi_basis": "unrecorded", "fdc": { "id": 170285, "dataset": "SR Legacy", "description": "Barley, pearled, cooked", "grams": 157, "per100g": { "carbs": 28.22, "sugar": 0.28, "fiber": 3.8, "protein": 2.26, "fat": 0.44 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170285: Barley, pearled, cooked", "url": "https://fdc.nal.usda.gov/food-details/170285/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Whole Wheat Pasta", "category": "Grains & Bread", "serving": "1 cup cooked (140g)", "gi": 48, "carbs": 42, "sugar": 1, "fiber": 6, "protein": 8, "fat": 2, "processed": 2, "note": "The extra fiber and protein over white pasta lower the glycemic load and keep you fuller for longer.", "gi_basis": "unrecorded", "fdc": { "id": 168910, "dataset": "SR Legacy", "description": "Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)", "grams": 140, "per100g": { "carbs": 30.07, "sugar": 0.75, "fiber": 3.9, "protein": 5.99, "fat": 1.71 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168910: Pasta, whole-wheat, cooked", "url": "https://fdc.nal.usda.gov/food-details/168910/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Rye Bread", "category": "Grains & Bread", "serving": "2 slices (60g)", "gi": 50, "carbs": 29, "sugar": 2, "fiber": 4, "protein": 5, "fat": 1, "processed": 2, "note": "Dense whole-rye bread has a lower GI than wheat bread; look for a heavy, seedy loaf rather than light rye coloured with molasses.", "gi_basis": "unrecorded", "fdc": { "id": 172684, "dataset": "SR Legacy", "description": "Bread, rye", "grams": 60, "per100g": { "carbs": 48.3, "sugar": 3.85, "fiber": 5.8, "protein": 8.5, "fat": 3.3 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172684: Bread, rye", "url": "https://fdc.nal.usda.gov/food-details/172684/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pineapple", "category": "Fruit", "serving": "1 cup chunks (165g)", "gi": 59, "carbs": 22, "sugar": 16, "fiber": 2, "protein": 1, "fat": 0, "processed": 0, "note": "One of the higher-GI fruits with modest fiber, so its sugar hits fairly fast — enjoy in sensible portions rather than as juice.", "gi_basis": "unrecorded", "fdc": { "id": 169124, "dataset": "SR Legacy", "description": "Pineapple, raw, all varieties", "grams": 165, "per100g": { "carbs": 13.12, "sugar": 9.85, "fiber": 1.4, "protein": 0.54, "fat": 0.12 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169124: Pineapple, raw, all varieties", "url": "https://fdc.nal.usda.gov/food-details/169124/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cherries", "category": "Fruit", "serving": "1 cup (150g)", "gi": 20, "carbs": 25, "sugar": 20, "fiber": 3, "protein": 2, "fat": 0, "processed": 0, "note": "Despite their sweetness, cherries have one of the lowest glycemic indexes of any fruit, so they raise insulin gently.", "gi_basis": "unrecorded", "fdc": { "id": 171719, "dataset": "SR Legacy", "description": "Cherries, sweet, raw", "grams": 150, "per100g": { "carbs": 16.01, "sugar": 12.82, "fiber": 2.1, "protein": 1.06, "fat": 0.2 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171719: Cherries, sweet, raw", "url": "https://fdc.nal.usda.gov/food-details/171719/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Peach", "category": "Fruit", "serving": "1 medium (150g)", "gi": 42, "carbs": 15, "sugar": 13, "fiber": 2, "protein": 1, "fat": 0, "processed": 0, "note": "A low-GI, low-calorie stone fruit — the whole fruit's fiber keeps its natural sugar in check.", "gi_basis": "unrecorded", "fdc": { "id": 169928, "dataset": "SR Legacy", "description": "Peaches, yellow, raw", "grams": 150, "per100g": { "carbs": 9.54, "sugar": 8.39, "fiber": 1.5, "protein": 0.91, "fat": 0.25 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169928: Peaches, yellow, raw", "url": "https://fdc.nal.usda.gov/food-details/169928/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pear", "category": "Fruit", "serving": "1 medium (178g)", "gi": 38, "carbs": 27, "sugar": 17, "fiber": 6, "protein": 1, "fat": 0, "processed": 0, "note": "High fiber for a fruit and a low GI, so a pear releases its sugar slowly and supports steadier insulin.", "gi_basis": "unrecorded", "fdc": { "id": 169118, "dataset": "SR Legacy", "description": "Pears, raw", "grams": 178, "per100g": { "carbs": 15.23, "sugar": 9.75, "fiber": 3.1, "protein": 0.36, "fat": 0.14 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169118: Pears, raw", "url": "https://fdc.nal.usda.gov/food-details/169118/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Kiwi", "category": "Fruit", "serving": "2 fruit (140g)", "gi": 50, "carbs": 20, "sugar": 13, "fiber": 4, "protein": 2, "fat": 0, "processed": 0, "note": "A moderate-GI fruit with useful fiber and vitamin C; the seeds and flesh together slow digestion.", "gi_basis": "unrecorded", "fdc": { "id": 168153, "dataset": "SR Legacy", "description": "Kiwifruit, green, raw", "grams": 140, "per100g": { "carbs": 14.66, "sugar": 8.99, "fiber": 3, "protein": 1.14, "fat": 0.52 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168153: Kiwifruit, green, raw", "url": "https://fdc.nal.usda.gov/food-details/168153/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Raisins", "category": "Fruit", "serving": "small box (43g)", "gi": 64, "carbs": 34, "sugar": 29, "fiber": 2, "protein": 1, "fat": 0, "processed": 1, "note": "Drying concentrates the sugar into a small, easy-to-overeat package with a fairly high GI — a little goes a long way.", "gi_basis": "unrecorded", "fdc": { "id": 168165, "dataset": "SR Legacy", "description": "Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)", "grams": 43, "per100g": { "carbs": 79.32, "sugar": 65.18, "fiber": 4.5, "protein": 3.3, "fat": 0.25 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168165: Raisins, dark, seedless", "url": "https://fdc.nal.usda.gov/food-details/168165/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Beetroot", "category": "Vegetables", "serving": "1 cup cooked (170g)", "gi": 64, "carbs": 17, "sugar": 14, "fiber": 4, "protein": 2, "fat": 0, "processed": 0, "note": "Higher GI than most vegetables but low in total carbs, so the real-world glycemic load stays small.", "gi_basis": "unrecorded", "fdc": { "id": 169146, "dataset": "SR Legacy", "description": "Beets, cooked, boiled, drained", "grams": 170, "per100g": { "carbs": 9.96, "sugar": 7.96, "fiber": 2, "protein": 1.68, "fat": 0.18 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169146: Beets, cooked, boiled, drained", "url": "https://fdc.nal.usda.gov/food-details/169146/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Butternut Squash", "category": "Vegetables", "serving": "1 cup cubed (205g)", "gi": 51, "carbs": 22, "sugar": 4, "fiber": 7, "protein": 2, "fat": 0, "processed": 0, "note": "A starchy but fiber-rich vegetable with a moderate GI; the fiber and low sugar keep its insulin impact gentle.", "gi_basis": "unrecorded", "fdc": { "id": 169296, "dataset": "SR Legacy", "description": "Squash, winter, butternut, cooked, baked, without salt", "grams": 205, "per100g": { "carbs": 10.49, "sugar": 1.97, "fiber": 3.2, "protein": 0.9, "fat": 0.09 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169296: Squash, winter, butternut, cooked, baked, without salt", "url": "https://fdc.nal.usda.gov/food-details/169296/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pumpkin", "category": "Vegetables", "serving": "1 cup cooked (245g)", "gi": 75, "carbs": 12, "sugar": 5, "fiber": 3, "protein": 2, "fat": 0, "processed": 0, "note": "Its GI looks high, but pumpkin is mostly water with few carbs, so a normal serving barely moves blood sugar.", "gi_basis": "unrecorded", "fdc": { "id": 168449, "dataset": "SR Legacy", "description": "Pumpkin, cooked, boiled, drained, without salt", "grams": 245, "per100g": { "carbs": 4.9, "sugar": 2.08, "fiber": 1.1, "protein": 0.72, "fat": 0.07 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168449: Pumpkin, cooked, boiled, drained, without salt", "url": "https://fdc.nal.usda.gov/food-details/168449/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cabbage", "category": "Vegetables", "serving": "1 cup shredded (89g)", "gi": 10, "carbs": 5, "sugar": 3, "fiber": 2, "protein": 1, "fat": 0, "processed": 0, "note": "A very low-carb, low-GI cruciferous vegetable — essentially a free food for keeping insulin low.", "gi_basis": "unrecorded", "fdc": { "id": 169975, "dataset": "SR Legacy", "description": "Cabbage, raw", "grams": 89, "per100g": { "carbs": 5.8, "sugar": 3.2, "fiber": 2.5, "protein": 1.28, "fat": 0.1 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169975: Cabbage, raw", "url": "https://fdc.nal.usda.gov/food-details/169975/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Bell Pepper", "category": "Vegetables", "serving": "1 cup chopped (149g)", "gi": 15, "carbs": 9, "sugar": 6, "fiber": 3, "protein": 1, "fat": 0, "processed": 0, "note": "Low glycemic load and packed with vitamin C; peppers add sweetness to a meal without a meaningful insulin spike.", "gi_basis": "not-tested", "fdc": { "id": 170108, "dataset": "SR Legacy", "description": "Peppers, sweet, red, raw", "grams": 149, "per100g": { "carbs": 6.03, "sugar": 4.2, "fiber": 2.1, "protein": 0.99, "fat": 0.3 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170108: Peppers, sweet, red, raw", "url": "https://fdc.nal.usda.gov/food-details/170108/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Edamame", "category": "Legumes", "serving": "1 cup (155g)", "gi": 18, "carbs": 14, "sugar": 3, "fiber": 8, "protein": 18, "fat": 8, "processed": 0, "note": "A rare plant food that is high in both protein and fiber with a very low GI — excellent for satiety and steady insulin.", "gi_basis": "unrecorded", "fdc": { "id": 168411, "dataset": "SR Legacy", "description": "Edamame, frozen, prepared", "grams": 155, "per100g": { "carbs": 8.91, "sugar": 2.18, "fiber": 5.2, "protein": 11.91, "fat": 5.2 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168411: Edamame, frozen, prepared", "url": "https://fdc.nal.usda.gov/food-details/168411/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cashews", "category": "Nuts & Seeds", "serving": "1 oz (28g)", "gi": 22, "carbs": 9, "sugar": 2, "fiber": 1, "protein": 5, "fat": 12, "processed": 1, "note": "Higher in carbs than most nuts but still low-GI; the fat and protein slow digestion and keep the insulin response modest.", "gi_basis": "unrecorded", "fdc": { "id": 170162, "dataset": "SR Legacy", "description": "Nuts, cashew nuts, raw", "grams": 28, "per100g": { "carbs": 30.19, "sugar": 5.91, "fiber": 3.3, "protein": 18.22, "fat": 43.85 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170162: Nuts, cashew nuts, raw", "url": "https://fdc.nal.usda.gov/food-details/170162/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cottage Cheese", "category": "Dairy", "serving": "1 cup (226g)", "gi": 10, "carbs": 11, "sugar": 9, "fiber": 0, "protein": 24, "fat": 5, "processed": 1, "note": "Very high in protein with minimal carbs — one of the best dairy choices for satiety and keeping insulin low.", "gi_basis": "unrecorded", "fdc": { "id": 172182, "dataset": "SR Legacy", "description": "Cheese, cottage, lowfat, 2% milkfat", "grams": 226, "per100g": { "carbs": 4.76, "sugar": 4, "fiber": 0, "protein": 10.45, "fat": 2.27 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172182: Cheese, cottage, lowfat, 2% milkfat", "url": "https://fdc.nal.usda.gov/food-details/172182/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Sweetened Granola", "category": "Snacks", "serving": "1/2 cup (55g)", "gi": 70, "carbs": 38, "sugar": 12, "fiber": 4, "protein": 6, "fat": 7, "processed": 3, "note": "Marketed as health food, but most granola is dense, sugary and processed — a fast route into fat-storage mode despite the whole-grain halo.", "gi_basis": "unrecorded", "fdc": { "id": 2708461, "dataset": "Survey (FNDDS)", "description": "Cereal, granola", "grams": 55, "per100g": { "carbs": 67.35, "sugar": 22.24, "fiber": 7.4, "protein": 9.82, "fat": 13.01 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 2708461: Cereal, granola", "url": "https://fdc.nal.usda.gov/food-details/2708461/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Jasmine Rice", "category": "Grains & Bread", "serving": "1 cup cooked (150g)", "gi": 89, "carbs": 42, "sugar": 0, "fiber": 1, "protein": 4, "fat": 0, "processed": 2, "note": "An aromatic long-grain white rice with one of the highest GIs of any rice — it spikes blood sugar as fast as or faster than plain white rice.", "gi_basis": "unrecorded", "fdc": { "id": 168878, "dataset": "SR Legacy", "description": "Rice, white, long-grain, regular, enriched, cooked", "grams": 150, "per100g": { "carbs": 28.17, "sugar": 0.05, "fiber": 0.4, "protein": 2.69, "fat": 0.28 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168878: Rice, white, long-grain, regular, enriched, cooked", "url": "https://fdc.nal.usda.gov/food-details/168878/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Rice Cakes", "category": "Snacks", "serving": "2 cakes (18g)", "gi": 82, "carbs": 15, "sugar": 0, "fiber": 0, "protein": 1, "fat": 0, "processed": 2, "note": "Puffed rice has almost no fiber, fat or protein to slow it down, so the light 'diet' snack drives a surprisingly sharp glucose spike.", "gi_basis": "unrecorded", "fdc": { "id": 170250, "dataset": "SR Legacy", "description": "Snacks, rice cakes, brown rice, plain, unsalted", "grams": 18, "per100g": { "carbs": 81.5, "sugar": 0.88, "fiber": 4.2, "protein": 8.2, "fat": 2.8 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170250: Snacks, rice cakes, brown rice, plain, unsalted", "url": "https://fdc.nal.usda.gov/food-details/170250/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Bulgur", "category": "Grains & Bread", "serving": "1 cup cooked (180g)", "gi": 48, "carbs": 34, "sugar": 0, "fiber": 8, "protein": 6, "fat": 0, "processed": 1, "note": "A minimally processed cracked wheat; its intact structure and high fiber give it a low glycemic load versus refined grains.", "gi_basis": "unrecorded", "fdc": { "id": 170287, "dataset": "SR Legacy", "description": "Bulgur, cooked", "grams": 180, "per100g": { "carbs": 18.58, "sugar": 0.1, "fiber": 4.5, "protein": 3.08, "fat": 0.24 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170287: Bulgur, cooked", "url": "https://fdc.nal.usda.gov/food-details/170287/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Buckwheat", "category": "Grains & Bread", "serving": "1 cup cooked (170g)", "gi": 49, "carbs": 33, "sugar": 2, "fiber": 5, "protein": 6, "fat": 1, "processed": 1, "note": "A naturally gluten-free seed eaten as a grain; fiber and resistant starch keep its glucose response moderate.", "gi_basis": "unrecorded", "fdc": { "id": 170686, "dataset": "SR Legacy", "description": "Buckwheat groats, roasted, cooked", "grams": 170, "per100g": { "carbs": 19.94, "sugar": 0.9, "fiber": 2.7, "protein": 3.38, "fat": 0.62 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170686: Buckwheat groats, roasted, cooked", "url": "https://fdc.nal.usda.gov/food-details/170686/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Croissant", "category": "Grains & Bread", "serving": "1 medium (60g)", "gi": 67, "carbs": 27, "sugar": 6, "fiber": 1, "protein": 5, "fat": 12, "processed": 3, "note": "Refined white flour plus butter: a high glycemic load with added fat, so it spikes insulin and packs a lot of calories per bite.", "gi_basis": "unrecorded", "fdc": { "id": 174987, "dataset": "SR Legacy", "description": "Croissants, butter", "grams": 60, "per100g": { "carbs": 45.8, "sugar": 11.26, "fiber": 2.6, "protein": 8.2, "fat": 21 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174987: Croissants, butter", "url": "https://fdc.nal.usda.gov/food-details/174987/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pancakes", "category": "Grains & Bread", "serving": "2 medium (80g)", "gi": 66, "carbs": 30, "sugar": 6, "fiber": 1, "protein": 5, "fat": 5, "processed": 3, "note": "Made from refined flour and usually topped with syrup, so the combined glycemic load drives a steep morning glucose spike.", "gi_basis": "unrecorded", "fdc": { "id": 172771, "dataset": "SR Legacy", "description": "Pancakes plain, frozen, ready-to-heat (includes buttermilk)", "grams": 80, "per100g": { "carbs": 37.75, "sugar": 8.32, "fiber": 1, "protein": 5.23, "fat": 6.83 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172771: Pancakes plain, frozen, ready-to-heat (includes buttermilk)", "url": "https://fdc.nal.usda.gov/food-details/172771/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Grapefruit", "category": "Fruit", "serving": "1/2 medium (120g)", "gi": 25, "carbs": 13, "sugar": 8, "fiber": 2, "protein": 1, "fat": 0, "processed": 0, "note": "One of the lowest-GI fruits; the fiber and acidity give it a gentle glucose response and a low glycemic load.", "gi_basis": "unrecorded", "fdc": { "id": 174673, "dataset": "SR Legacy", "description": "Grapefruit, raw, pink and red, all areas", "grams": 120, "per100g": { "carbs": 10.66, "sugar": 6.89, "fiber": 1.6, "protein": 0.77, "fat": 0.14 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174673: Grapefruit, raw, pink and red, all areas", "url": "https://fdc.nal.usda.gov/food-details/174673/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Plantain (Boiled)", "category": "Vegetables", "serving": "1 cup (150g)", "gi": 55, "carbs": 48, "sugar": 26, "fiber": 3, "protein": 2, "fat": 0, "processed": 0, "note": "A starchy cooking banana; ripe boiled plantain carries a high carbohydrate load, so portion size drives its glucose impact.", "gi_basis": "unrecorded", "fdc": { "id": 2709558, "dataset": "Survey (FNDDS)", "description": "Plantain, cooked, no added fat", "grams": 150, "per100g": { "carbs": 31.8, "sugar": 17.46, "fiber": 1.7, "protein": 1.3, "fat": 0.35 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 2709558: Plantain, cooked, no added fat", "url": "https://fdc.nal.usda.gov/food-details/2709558/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pinto Beans", "category": "Legumes", "serving": "1 cup cooked (170g)", "gi": 39, "carbs": 45, "sugar": 1, "fiber": 15, "protein": 15, "fat": 1, "processed": 1, "note": "Very high fiber and protein for the carbs mean a low glycemic load and a slow, flat glucose curve.", "gi_basis": "unrecorded", "fdc": { "id": 175200, "dataset": "SR Legacy", "description": "Beans, pinto, mature seeds, cooked, boiled, without salt", "grams": 170, "per100g": { "carbs": 26.22, "sugar": 0.34, "fiber": 9, "protein": 9.01, "fat": 0.65 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 175200: Beans, pinto, mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/175200/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pistachios", "category": "Nuts & Seeds", "serving": "1 oz (28g)", "gi": 15, "carbs": 8, "sugar": 2, "fiber": 3, "protein": 6, "fat": 13, "processed": 0, "note": "Mostly fat, fiber and protein with very few available carbs, so pistachios barely move blood sugar.", "gi_basis": "unrecorded", "fdc": { "id": 170185, "dataset": "SR Legacy", "description": "Nuts, pistachio nuts, dry roasted, without salt added", "grams": 28, "per100g": { "carbs": 28.28, "sugar": 7.74, "fiber": 10.3, "protein": 21.05, "fat": 45.82 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170185: Nuts, pistachio nuts, dry roasted, without salt added", "url": "https://fdc.nal.usda.gov/food-details/170185/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Apple Juice", "category": "Drinks", "serving": "1 cup (240ml)", "gi": 41, "carbs": 28, "sugar": 24, "fiber": 0, "protein": 0, "fat": 0, "processed": 3, "note": "Juicing strips the fiber and leaves concentrated liquid sugar, so it hits faster and harder than a whole apple.", "gi_basis": "unrecorded", "fdc": { "id": 173933, "dataset": "SR Legacy", "description": "Apple juice, canned or bottled, unsweetened, without added ascorbic acid", "grams": 240, "per100g": { "carbs": 11.3, "sugar": 9.62, "fiber": 0.2, "protein": 0.1, "fat": 0.13 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173933: Apple juice, canned or bottled, unsweetened, without added ascorbic acid", "url": "https://fdc.nal.usda.gov/food-details/173933/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Sports Drink", "category": "Drinks", "serving": "1 bottle (500ml)", "gi": 78, "carbs": 32, "sugar": 26, "fiber": 0, "protein": 0, "fat": 0, "processed": 3, "note": "Engineered for fast sugar absorption during hard exercise — outside of that, it delivers a rapid insulin spike with no fiber to blunt it.", "gi_basis": "unrecorded", "fdc": { "id": 173660, "dataset": "SR Legacy", "description": "Beverages, PEPSICO QUAKER, Gatorade, G performance O 2, ready-to-drink.", "grams": 500, "per100g": { "carbs": 6.43, "sugar": 5.24, "fiber": 0, "protein": 0, "fat": 0 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173660: Beverages, PEPSICO QUAKER, Gatorade, G performance O 2, ready-to-drink.", "url": "https://fdc.nal.usda.gov/food-details/173660/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "French Fries", "category": "Snacks", "serving": "1 medium (117g)", "gi": 75, "carbs": 48, "sugar": 0, "fiber": 5, "protein": 4, "fat": 17, "processed": 3, "note": "Deep-fried refined potato: a high glycemic load plus heavy processing drives a fast glucose and insulin rise.", "gi_basis": "unrecorded", "fdc": { "id": 170698, "dataset": "SR Legacy", "description": "Fast foods, potato, french fried in vegetable oil", "grams": 117, "per100g": { "carbs": 41.44, "sugar": 0.3, "fiber": 3.8, "protein": 3.43, "fat": 14.73 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170698: Fast foods, potato, french fried in vegetable oil", "url": "https://fdc.nal.usda.gov/food-details/170698/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Instant Mashed Potato", "category": "Vegetables", "serving": "1 cup (210g)", "gi": 87, "carbs": 34, "sugar": 4, "fiber": 3, "protein": 4, "fat": 10, "processed": 3, "note": "One of the highest-GI foods measured — the flakes are pre-cooked and dried, so they hit the bloodstream almost as fast as glucose.", "gi_basis": "unrecorded", "fdc": { "id": 170042, "dataset": "SR Legacy", "description": "Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added", "grams": 210, "per100g": { "carbs": 16.13, "sugar": 1.74, "fiber": 1.3, "protein": 2.13, "fat": 4.8 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170042: Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added", "url": "https://fdc.nal.usda.gov/food-details/170042/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Corn Tortilla", "category": "Grains & Bread", "serving": "2 tortillas (52g)", "gi": 52, "carbs": 23, "sugar": 0, "fiber": 3, "protein": 3, "fat": 2, "processed": 2, "note": "Whole-corn masa keeps the glycemic load moderate, so tacos on corn tortillas spike insulin less than flour wraps or white bread.", "gi_basis": "unrecorded", "fdc": { "id": 175036, "dataset": "SR Legacy", "description": "Tortillas, ready-to-bake or -fry, corn", "grams": 52, "per100g": { "carbs": 44.64, "sugar": 0.88, "fiber": 6.3, "protein": 5.7, "fat": 2.85 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 175036: Tortillas, ready-to-bake or -fry, corn", "url": "https://fdc.nal.usda.gov/food-details/175036/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Bran Flakes", "category": "Grains & Bread", "serving": "3/4 cup (30g)", "gi": 74, "carbs": 24, "sugar": 5, "fiber": 5, "protein": 3, "fat": 1, "processed": 3, "note": "The bran adds fiber, but the flakes are milled and puffed, so the starch still digests quickly for a moderate-high spike.", "gi_basis": "unrecorded", "fdc": { "id": 173002, "dataset": "SR Legacy", "description": "Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes", "grams": 30, "per100g": { "carbs": 79.77, "sugar": 17.17, "fiber": 16.9, "protein": 10.21, "fat": 3.36 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173002: Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes", "url": "https://fdc.nal.usda.gov/food-details/173002/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Muesli", "category": "Grains & Bread", "serving": "1/2 cup (60g)", "gi": 57, "carbs": 40, "sugar": 10, "fiber": 6, "protein": 8, "fat": 6, "processed": 2, "note": "Raw rolled oats, nuts and dried fruit give a gentler, more sustained glucose curve than most boxed cereals.", "gi_basis": "unrecorded" }, { "name": "Instant Ramen Noodles", "category": "Grains & Bread", "serving": "1 pack (85g)", "gi": 49, "carbs": 51, "sugar": 2, "fiber": 2, "protein": 8, "fat": 14, "processed": 3, "note": "Frying gives the noodles a mid-range GI, but the large carb load and heavy processing still push a meaningful insulin response.", "gi_basis": "unrecorded", "fdc": { "id": 171177, "dataset": "SR Legacy", "description": "Soup, ramen noodle, any flavor, dry", "grams": 85, "per100g": { "carbs": 60.26, "sugar": 1.98, "fiber": 2.9, "protein": 10.17, "fat": 17.59 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171177: Soup, ramen noodle, any flavor, dry", "url": "https://fdc.nal.usda.gov/food-details/171177/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Rice Noodles", "category": "Grains & Bread", "serving": "1 cup cooked (176g)", "gi": 53, "carbs": 42, "sugar": 0, "fiber": 2, "protein": 3, "fat": 0, "processed": 2, "note": "Low in fiber and protein, so the moderate GI still translates to a sizeable glycemic load per bowl.", "gi_basis": "unrecorded", "fdc": { "id": 168914, "dataset": "SR Legacy", "description": "Rice noodles, cooked", "grams": 176, "per100g": { "carbs": 24.01, "sugar": 0.03, "fiber": 1, "protein": 1.79, "fat": 0.2 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168914: Rice noodles, cooked", "url": "https://fdc.nal.usda.gov/food-details/168914/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Gnocchi", "category": "Grains & Bread", "serving": "1 cup (150g)", "gi": 68, "carbs": 45, "sugar": 1, "fiber": 2, "protein": 4, "fat": 1, "processed": 2, "note": "Potato-and-flour dumplings carry a high glycemic load; pairing them with protein and fat blunts the spike.", "gi_basis": "unrecorded" }, { "name": "Falafel", "category": "Legumes", "serving": "3 patties (51g)", "gi": 40, "carbs": 16, "sugar": 1, "fiber": 4, "protein": 6, "fat": 9, "processed": 2, "note": "Chickpeas give a low glycemic load and steady energy; the frying adds fat that further slows glucose entry.", "gi_basis": "unrecorded", "fdc": { "id": 172455, "dataset": "SR Legacy", "description": "Falafel, home-prepared", "grams": 51, "per100g": { "carbs": 31.84, "protein": 13.31, "fat": 17.8 }, "fields": [ "carbs", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172455: Falafel, home-prepared", "url": "https://fdc.nal.usda.gov/food-details/172455/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Baked Beans", "category": "Legumes", "serving": "1/2 cup (130g)", "gi": 40, "carbs": 27, "sugar": 10, "fiber": 6, "protein": 6, "fat": 0, "processed": 2, "note": "Beans keep the GI low, but canned versions add sugar in the sauce — the fiber and protein still keep insulin in check.", "gi_basis": "unrecorded", "fdc": { "id": 175182, "dataset": "SR Legacy", "description": "Beans, baked, canned, plain or vegetarian", "grams": 130, "per100g": { "carbs": 21.14, "sugar": 7.96, "fiber": 4.1, "protein": 4.75, "fat": 0.37 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 175182: Beans, baked, canned, plain or vegetarian", "url": "https://fdc.nal.usda.gov/food-details/175182/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Soy Milk (Unsweetened)", "category": "Drinks", "serving": "1 cup (240ml)", "gi": 34, "carbs": 4, "sugar": 1, "fiber": 1, "protein": 7, "fat": 4, "processed": 2, "note": "Very low carb and protein-rich, so unsweetened soy milk has almost no effect on blood sugar or insulin.", "gi_basis": "unrecorded", "fdc": { "id": 175215, "dataset": "SR Legacy", "description": "Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D", "grams": 240, "per100g": { "carbs": 1.74, "sugar": 0.41, "fiber": 0.5, "protein": 2.86, "fat": 1.61 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 175215: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D", "url": "https://fdc.nal.usda.gov/food-details/175215/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Almond Milk (Unsweetened)", "category": "Drinks", "serving": "1 cup (240ml)", "gi": 25, "carbs": 3, "sugar": 2, "fiber": 1, "protein": 1, "fat": 3, "processed": 2, "note": "Barely any carbohydrate means essentially no glucose spike — one of the most insulin-friendly milk swaps.", "gi_basis": "unrecorded", "fdc": { "id": 174832, "dataset": "SR Legacy", "description": "Beverages, almond milk, unsweetened, shelf stable", "grams": 240, "per100g": { "carbs": 1.31, "sugar": 0.81, "fiber": 0.2, "protein": 0.4, "fat": 0.96 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174832: Beverages, almond milk, unsweetened, shelf stable", "url": "https://fdc.nal.usda.gov/food-details/174832/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Oat Milk", "category": "Drinks", "serving": "1 cup (240ml)", "gi": 60, "carbs": 13, "sugar": 5, "fiber": 2, "protein": 2, "fat": 5, "processed": 2, "note": "Enzyme-treated oats create maltose, so oat milk raises blood sugar more than soy or almond — check for no added sugar.", "gi_basis": "unrecorded", "fdc": { "id": 2705412, "dataset": "Survey (FNDDS)", "description": "Oat milk", "grams": 240, "per100g": { "carbs": 5.37, "sugar": 2.04, "fiber": 0.5, "protein": 0.66, "fat": 2.33 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 2705412: Oat milk", "url": "https://fdc.nal.usda.gov/food-details/2705412/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Kefir (Plain)", "category": "Dairy", "serving": "1 cup (240ml)", "gi": 34, "carbs": 12, "sugar": 12, "fiber": 0, "protein": 9, "fat": 2, "processed": 1, "note": "The lactose is largely fermented and the high protein slows digestion, so plain kefir has a low glycemic impact.", "gi_basis": "unrecorded", "fdc": { "id": 170904, "dataset": "SR Legacy", "description": "Kefir, lowfat, plain, LIFEWAY", "grams": 240, "per100g": { "carbs": 4.77, "sugar": 4.61, "fiber": 0, "protein": 3.79, "fat": 1.02 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170904: Kefir, lowfat, plain, LIFEWAY", "url": "https://fdc.nal.usda.gov/food-details/170904/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pretzels", "category": "Snacks", "serving": "1 oz (30g)", "gi": 83, "carbs": 24, "sugar": 1, "fiber": 1, "protein": 3, "fat": 1, "processed": 3, "note": "Baked refined flour with almost no fiber, fat or protein — one of the fastest-spiking packaged snacks.", "gi_basis": "unrecorded", "fdc": { "id": 167555, "dataset": "SR Legacy", "description": "Snacks, pretzels, hard, plain, salted", "grams": 30, "per100g": { "carbs": 80.39, "sugar": 2.21, "fiber": 3.4, "protein": 10.04, "fat": 2.93 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167555: Snacks, pretzels, hard, plain, salted", "url": "https://fdc.nal.usda.gov/food-details/167555/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Glazed Doughnut", "category": "Snacks", "serving": "1 doughnut (60g)", "gi": 76, "carbs": 29, "sugar": 14, "fiber": 1, "protein": 3, "fat": 14, "processed": 3, "note": "Refined flour plus sugar plus frying: a classic high-glycemic, highly processed insulin spike.", "gi_basis": "unrecorded", "fdc": { "id": 172758, "dataset": "SR Legacy", "description": "Doughnuts, yeast-leavened, glazed, enriched (includes honey buns)", "grams": 60, "per100g": { "carbs": 47.93, "sugar": 22.75, "fiber": 2.1, "protein": 6.14, "fat": 22.7 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172758: Doughnuts, yeast-leavened, glazed, enriched (includes honey buns)", "url": "https://fdc.nal.usda.gov/food-details/172758/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Blueberry Muffin", "category": "Snacks", "serving": "1 muffin (113g)", "gi": 59, "carbs": 60, "sugar": 36, "fiber": 2, "protein": 6, "fat": 18, "processed": 3, "note": "A bakery muffin is essentially cake — the large carb-and-sugar load drives a big glucose and insulin response.", "gi_basis": "unrecorded", "fdc": { "id": 172765, "dataset": "SR Legacy", "description": "Muffins, blueberry, commercially prepared (Includes mini-muffins)", "grams": 113, "per100g": { "carbs": 53, "sugar": 31.47, "fiber": 1.1, "protein": 4.49, "fat": 16.07 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172765: Muffins, blueberry, commercially prepared (Includes mini-muffins)", "url": "https://fdc.nal.usda.gov/food-details/172765/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cantaloupe", "category": "Fruit", "serving": "1 cup (160g)", "gi": 65, "carbs": 13, "sugar": 12, "fiber": 1, "protein": 1, "fat": 0, "processed": 0, "note": "The GI is high but there is little carbohydrate per serving, so the actual glycemic load stays low.", "gi_basis": "unrecorded", "fdc": { "id": 169092, "dataset": "SR Legacy", "description": "Melons, cantaloupe, raw", "grams": 160, "per100g": { "carbs": 8.16, "sugar": 7.86, "fiber": 0.9, "protein": 0.84, "fat": 0.19 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169092: Melons, cantaloupe, raw", "url": "https://fdc.nal.usda.gov/food-details/169092/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Dried Apricots", "category": "Fruit", "serving": "1/4 cup (40g)", "gi": 30, "carbs": 25, "sugar": 21, "fiber": 3, "protein": 1, "fat": 0, "processed": 1, "note": "Drying concentrates the sugar, but the low GI and fiber keep the glucose rise gradual — portion size still matters.", "gi_basis": "unrecorded", "fdc": { "id": 173941, "dataset": "SR Legacy", "description": "Apricots, dried, sulfured, uncooked", "grams": 40, "per100g": { "carbs": 62.64, "sugar": 53.44, "fiber": 7.3, "protein": 3.39, "fat": 0.51 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173941: Apricots, dried, sulfured, uncooked", "url": "https://fdc.nal.usda.gov/food-details/173941/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Prunes", "category": "Fruit", "serving": "5 prunes (40g)", "gi": 29, "carbs": 26, "sugar": 15, "fiber": 3, "protein": 1, "fat": 0, "processed": 1, "note": "Despite being sweet and dried, prunes have a low GI, so they raise blood sugar slowly relative to their sugar content.", "gi_basis": "unrecorded", "fdc": { "id": 168162, "dataset": "SR Legacy", "description": "Plums, dried (prunes), uncooked", "grams": 40, "per100g": { "carbs": 63.88, "sugar": 38.13, "fiber": 7.1, "protein": 2.18, "fat": 0.38 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168162: Plums, dried (prunes), uncooked", "url": "https://fdc.nal.usda.gov/food-details/168162/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Energy Drink", "category": "Drinks", "serving": "1 can (250ml)", "gi": 70, "carbs": 26, "sugar": 26, "fiber": 0, "protein": 1, "fat": 0, "processed": 3, "note": "Liquid sugar with nothing to slow it down — a rapid glucose and insulin spike, similar to soda.", "gi_basis": "unrecorded", "fdc": { "id": 173210, "dataset": "SR Legacy", "description": "Beverages, Energy drink, RED BULL", "grams": 250, "per100g": { "carbs": 10.23, "sugar": 10.22, "fiber": 0, "protein": 0.46, "fat": 0 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173210: Beverages, Energy drink, RED BULL", "url": "https://fdc.nal.usda.gov/food-details/173210/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Coconut Water", "category": "Drinks", "serving": "1 cup (240ml)", "gi": 55, "carbs": 9, "sugar": 6, "fiber": 3, "protein": 2, "fat": 0, "processed": 1, "note": "Naturally low in sugar for a drink, so the glycemic load is small — but it is not calorie-free, so it still counts.", "gi_basis": "unrecorded", "fdc": { "id": 170174, "dataset": "SR Legacy", "description": "Nuts, coconut water (liquid from coconuts)", "grams": 240, "per100g": { "carbs": 3.71, "sugar": 2.61, "fiber": 1.1, "protein": 0.72, "fat": 0.2 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170174: Nuts, coconut water (liquid from coconuts)", "url": "https://fdc.nal.usda.gov/food-details/170174/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Steel-Cut Oats", "category": "Grains & Bread", "serving": "1 cup cooked (234g)", "gi": 52, "carbs": 28, "sugar": 1, "fiber": 4, "protein": 5, "fat": 3, "processed": 1, "note": "The least-cut form of oats. Coarser particles take longer to break down than rolled or instant oats, so the same grain lands lower on the glycemic index.", "gi_basis": "unrecorded", "fdc": { "id": 173905, "dataset": "SR Legacy", "description": "Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt", "grams": 234, "per100g": { "carbs": 12, "sugar": 0.27, "fiber": 1.7, "protein": 2.54, "fat": 1.52 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173905: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt", "url": "https://fdc.nal.usda.gov/food-details/173905/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Millet (Cooked)", "category": "Grains & Bread", "serving": "1 cup cooked (174g)", "gi": 71, "carbs": 41, "sugar": 0, "fiber": 2, "protein": 6, "fat": 2, "processed": 1, "note": "Often assumed to be a low-glycemic ancient grain, but published tables place millet high — closer to white rice than to quinoa.", "gi_basis": "unrecorded", "fdc": { "id": 168871, "dataset": "SR Legacy", "description": "Millet, cooked", "grams": 174, "per100g": { "carbs": 23.67, "sugar": 0.13, "fiber": 1.3, "protein": 3.51, "fat": 1 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168871: Millet, cooked", "url": "https://fdc.nal.usda.gov/food-details/168871/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Wild Rice", "category": "Grains & Bread", "serving": "1 cup cooked (164g)", "gi": 57, "carbs": 35, "sugar": 1, "fiber": 3, "protein": 7, "fat": 1, "processed": 1, "note": "Botanically a grass seed rather than rice. More protein and a lower glycemic index than white rice for a similar carbohydrate load.", "gi_basis": "unrecorded", "fdc": { "id": 168897, "dataset": "SR Legacy", "description": "Wild rice, cooked", "grams": 164, "per100g": { "carbs": 21.34, "sugar": 0.73, "fiber": 1.8, "protein": 3.99, "fat": 0.34 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168897: Wild rice, cooked", "url": "https://fdc.nal.usda.gov/food-details/168897/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Udon Noodles", "category": "Grains & Bread", "serving": "1 cup cooked (180g)", "gi": 62, "carbs": 40, "sugar": 1, "fiber": 2, "protein": 6, "fat": 1, "processed": 2, "note": "Thick wheat noodles. The glycemic index is moderate, but a restaurant portion carries a large carbohydrate load, which is what drives the response.", "gi_basis": "unrecorded" }, { "name": "Soba Noodles", "category": "Grains & Bread", "serving": "1 cup cooked (114g)", "gi": 56, "carbs": 24, "sugar": 1, "fiber": 2, "protein": 6, "fat": 0, "processed": 2, "note": "Buckwheat noodles sit lower than white pasta or udon. Check the label — many soba are mostly wheat flour with only a fraction of buckwheat.", "gi_basis": "unrecorded", "fdc": { "id": 168907, "dataset": "SR Legacy", "description": "Noodles, japanese, soba, cooked", "grams": 114, "per100g": { "carbs": 21.44, "protein": 5.06, "fat": 0.1 }, "fields": [ "carbs", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168907: Noodles, japanese, soba, cooked", "url": "https://fdc.nal.usda.gov/food-details/168907/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pita Bread (White)", "category": "Grains & Bread", "serving": "1 pita (60g)", "gi": 57, "carbs": 33, "sugar": 1, "fiber": 1, "protein": 6, "fat": 1, "processed": 3, "note": "A lower glycemic index than white bread, but one pita packs the carbohydrate of roughly two slices, so the glycemic load lands in a similar place.", "gi_basis": "unrecorded", "fdc": { "id": 174915, "dataset": "SR Legacy", "description": "Bread, pita, white, enriched", "grams": 60, "per100g": { "carbs": 55.7, "sugar": 1.3, "fiber": 2.2, "protein": 9.1, "fat": 1.2 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174915: Bread, pita, white, enriched", "url": "https://fdc.nal.usda.gov/food-details/174915/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "English Muffin", "category": "Grains & Bread", "serving": "1 muffin (57g)", "gi": 77, "carbs": 25, "sugar": 2, "fiber": 2, "protein": 5, "fat": 1, "processed": 3, "note": "Refined and porous, which speeds digestion. Whole-wheat versions add fiber and flatten the curve somewhat.", "gi_basis": "unrecorded", "fdc": { "id": 174994, "dataset": "SR Legacy", "description": "Muffins, English, plain, enriched, with ca prop (includes sourdough)", "grams": 57, "per100g": { "carbs": 44.17, "sugar": 3.53, "fiber": 3.5, "protein": 8.87, "fat": 1.69 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174994: Muffins, English, plain, enriched, with ca prop (includes sourdough)", "url": "https://fdc.nal.usda.gov/food-details/174994/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Rice Krispies", "category": "Grains & Bread", "serving": "1 cup (33g)", "gi": 82, "carbs": 29, "sugar": 4, "fiber": 0, "protein": 2, "fat": 0, "processed": 3, "note": "Puffed and toasted rice with essentially no fiber. One of the highest glycemic index values recorded for a breakfast cereal.", "gi_basis": "unrecorded", "fdc": { "id": 173887, "dataset": "SR Legacy", "description": "Cereals ready-to-eat, RALSTON CRISP RICE", "grams": 33, "per100g": { "carbs": 86.22, "sugar": 12.12, "fiber": 0.7, "protein": 6.69, "fat": 1.26 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173887: Cereals ready-to-eat, RALSTON CRISP RICE", "url": "https://fdc.nal.usda.gov/food-details/173887/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cheerios", "category": "Grains & Bread", "serving": "1 cup (28g)", "gi": 74, "carbs": 20, "sugar": 1, "fiber": 3, "protein": 4, "fat": 2, "processed": 3, "note": "Low in sugar but still a high glycemic index — the oat flour is milled fine and extruded, which digests fast regardless of the sugar figure.", "gi_basis": "unrecorded", "fdc": { "id": 173884, "dataset": "SR Legacy", "description": "Cereals ready-to-eat, GENERAL MILLS, CHEERIOS", "grams": 28, "per100g": { "carbs": 73.2, "sugar": 4.5, "fiber": 10.1, "protein": 12.4, "fat": 6.6 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173884: Cereals ready-to-eat, GENERAL MILLS, CHEERIOS", "url": "https://fdc.nal.usda.gov/food-details/173884/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Papaya", "category": "Fruit", "serving": "1 cup cubed (145g)", "gi": 60, "carbs": 16, "sugar": 11, "fiber": 3, "protein": 1, "fat": 0, "processed": 0, "note": "A moderate glycemic index but a modest portion carbohydrate load, so the real-world glycemic load stays small.", "gi_basis": "unrecorded", "fdc": { "id": 169926, "dataset": "SR Legacy", "description": "Papayas, raw", "grams": 145, "per100g": { "carbs": 10.82, "sugar": 7.82, "fiber": 1.7, "protein": 0.47, "fat": 0.26 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169926: Papayas, raw", "url": "https://fdc.nal.usda.gov/food-details/169926/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Blackberries", "category": "Fruit", "serving": "1 cup (144g)", "gi": 25, "carbs": 14, "sugar": 7, "fiber": 8, "protein": 2, "fat": 1, "processed": 0, "note": "One of the highest-fiber fruits by weight. More than half the carbohydrate is fiber, which leaves very little net carbohydrate.", "gi_basis": "unrecorded", "fdc": { "id": 173946, "dataset": "SR Legacy", "description": "Blackberries, raw", "grams": 144, "per100g": { "carbs": 9.61, "sugar": 4.88, "fiber": 5.3, "protein": 1.39, "fat": 0.49 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173946: Blackberries, raw", "url": "https://fdc.nal.usda.gov/food-details/173946/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Raspberries", "category": "Fruit", "serving": "1 cup (123g)", "gi": 25, "carbs": 15, "sugar": 5, "fiber": 8, "protein": 1, "fat": 1, "processed": 0, "note": "Very low sugar for a fruit and exceptionally high fiber — among the lowest glycemic load options in the whole index.", "gi_basis": "unrecorded", "fdc": { "id": 167755, "dataset": "SR Legacy", "description": "Raspberries, raw", "grams": 123, "per100g": { "carbs": 11.94, "sugar": 4.42, "fiber": 6.5, "protein": 1.2, "fat": 0.65 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167755: Raspberries, raw", "url": "https://fdc.nal.usda.gov/food-details/167755/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Dried Figs", "category": "Fruit", "serving": "1/4 cup (50g)", "gi": 61, "carbs": 32, "sugar": 24, "fiber": 5, "protein": 2, "fat": 1, "processed": 1, "note": "Drying removes water and concentrates sugar. The fiber helps, but a small handful carries the sugar of a large fresh fruit serving.", "gi_basis": "unrecorded", "fdc": { "id": 174665, "dataset": "SR Legacy", "description": "Figs, dried, uncooked", "grams": 50, "per100g": { "carbs": 63.87, "sugar": 47.92, "fiber": 9.8, "protein": 3.3, "fat": 0.93 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174665: Figs, dried, uncooked", "url": "https://fdc.nal.usda.gov/food-details/174665/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Yam (Boiled)", "category": "Vegetables", "serving": "1 cup cubed (136g)", "gi": 54, "carbs": 37, "sugar": 1, "fiber": 5, "protein": 2, "fat": 0, "processed": 0, "note": "A true yam, not a sweet potato. Lower on the glycemic index than white potato, but the portion carbohydrate load is still substantial.", "gi_basis": "unrecorded", "fdc": { "id": 170072, "dataset": "SR Legacy", "description": "Yam, cooked, boiled, drained, or baked, without salt", "grams": 136, "per100g": { "carbs": 27.48, "sugar": 0.49, "fiber": 3.9, "protein": 1.49, "fat": 0.14 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170072: Yam, cooked, boiled, drained, or baked, without salt", "url": "https://fdc.nal.usda.gov/food-details/170072/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Green Beans", "category": "Vegetables", "serving": "1 cup (125g)", "gi": 15, "carbs": 10, "sugar": 5, "fiber": 4, "protein": 2, "fat": 0, "processed": 0, "note": "Very low glycemic load with useful fiber — an easy way to add volume to a plate without adding much carbohydrate.", "gi_basis": "not-tested", "fdc": { "id": 169141, "dataset": "SR Legacy", "description": "Beans, snap, green, cooked, boiled, drained, without salt", "grams": 125, "per100g": { "carbs": 7.88, "sugar": 3.63, "fiber": 3.2, "protein": 1.89, "fat": 0.28 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169141: Beans, snap, green, cooked, boiled, drained, without salt", "url": "https://fdc.nal.usda.gov/food-details/169141/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Split Peas", "category": "Legumes", "serving": "1 cup cooked (196g)", "gi": 25, "carbs": 41, "sugar": 6, "fiber": 16, "protein": 16, "fat": 1, "processed": 0, "note": "One of the lowest glycemic index values ever measured in a starchy food. High fiber and high protein in the same serving.", "gi_basis": "unrecorded", "fdc": { "id": 172429, "dataset": "SR Legacy", "description": "Peas, split, mature seeds, cooked, boiled, without salt", "grams": 196, "per100g": { "carbs": 21.1, "sugar": 2.9, "fiber": 8.3, "protein": 8.34, "fat": 0.39 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172429: Peas, split, mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/172429/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Navy Beans", "category": "Legumes", "serving": "1 cup cooked (182g)", "gi": 31, "carbs": 47, "sugar": 1, "fiber": 19, "protein": 15, "fat": 1, "processed": 0, "note": "The highest-fiber bean in common use. Nearly 40% of the carbohydrate is fiber, which sharply cuts the net carbohydrate figure.", "gi_basis": "unrecorded", "fdc": { "id": 173746, "dataset": "SR Legacy", "description": "Beans, navy, mature seeds, cooked, boiled, without salt", "grams": 182, "per100g": { "carbs": 26.05, "sugar": 0.37, "fiber": 10.5, "protein": 8.23, "fat": 0.62 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173746: Beans, navy, mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/173746/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Soybeans (Boiled)", "category": "Legumes", "serving": "1 cup cooked (172g)", "gi": 16, "carbs": 14, "sugar": 5, "fiber": 10, "protein": 31, "fat": 15, "processed": 0, "note": "The lowest glycemic index recorded for any common legume, with more protein per cup than most animal-protein servings.", "gi_basis": "unrecorded", "fdc": { "id": 174271, "dataset": "SR Legacy", "description": "Soybeans, mature cooked, boiled, without salt", "grams": 172, "per100g": { "carbs": 8.36, "sugar": 3, "fiber": 6, "protein": 18.21, "fat": 8.97 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174271: Soybeans, mature cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/174271/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Peanuts", "category": "Nuts & Seeds", "serving": "28g (about 30 nuts)", "gi": 14, "carbs": 5, "sugar": 1, "fiber": 2, "protein": 7, "fat": 14, "processed": 0, "note": "Botanically a legume. Among the lowest glycemic index values in published tables — the carbohydrate content is simply very small.", "gi_basis": "unrecorded", "fdc": { "id": 172430, "dataset": "SR Legacy", "description": "Peanuts, all types, raw", "grams": 28, "per100g": { "carbs": 16.13, "sugar": 4.72, "fiber": 8.5, "protein": 25.8, "fat": 49.24 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172430: Peanuts, all types, raw", "url": "https://fdc.nal.usda.gov/food-details/172430/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Rice Milk", "category": "Drinks", "serving": "1 cup (240ml)", "gi": 86, "carbs": 22, "sugar": 13, "fiber": 1, "protein": 1, "fat": 2, "processed": 2, "note": "The highest glycemic index of the common plant milks — rice starch is enzymatically broken down during production. Almond, soy and unsweetened oat all sit far lower.", "gi_basis": "unrecorded", "fdc": { "id": 171942, "dataset": "SR Legacy", "description": "Beverages, rice milk, unsweetened", "grams": 240, "per100g": { "carbs": 9.17, "sugar": 5.28, "fiber": 0.3, "protein": 0.28, "fat": 0.97 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171942: Beverages, rice milk, unsweetened", "url": "https://fdc.nal.usda.gov/food-details/171942/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cranberry Juice Cocktail", "category": "Drinks", "serving": "1 cup (253g)", "gi": 68, "carbs": 34, "sugar": 31, "fiber": 0, "protein": 0, "fat": 0, "processed": 3, "note": "Pure cranberry juice is too tart to drink, so cocktail versions are heavily sweetened. Effectively a sugar-sweetened beverage.", "gi_basis": "unrecorded", "fdc": { "id": 171903, "dataset": "SR Legacy", "description": "Cranberry juice cocktail, bottled", "grams": 253, "per100g": { "carbs": 13.52, "sugar": 11.87, "fiber": 0, "protein": 0, "fat": 0.1 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171903: Cranberry juice cocktail, bottled", "url": "https://fdc.nal.usda.gov/food-details/171903/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Agave Syrup", "category": "Sweeteners", "serving": "1 tbsp (21g)", "gi": 15, "carbs": 16, "sugar": 14, "fiber": 0, "protein": 0, "fat": 0, "processed": 3, "note": "A low glycemic index that is often marketed as an advantage. The reason is a very high fructose share — fructose bypasses the glucose curve rather than being gentler overall.", "gi_basis": "unrecorded", "fdc": { "id": 170277, "dataset": "SR Legacy", "description": "Sweetener, syrup, agave", "grams": 21, "per100g": { "carbs": 76.37, "sugar": 68.03, "fiber": 0.2, "protein": 0.09, "fat": 0.45 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170277: Sweetener, syrup, agave", "url": "https://fdc.nal.usda.gov/food-details/170277/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Coconut Sugar", "category": "Sweeteners", "serving": "1 tbsp (12g)", "gi": 54, "carbs": 12, "sugar": 12, "fiber": 0, "protein": 0, "fat": 0, "processed": 2, "note": "Frequently sold as a low-glycemic sugar. It sits somewhat below table sugar, but it is still close to pure sucrose by composition.", "gi_basis": "unrecorded" }, { "name": "Tortilla Chips", "category": "Snacks", "serving": "28g (about 10 chips)", "gi": 63, "carbs": 18, "sugar": 1, "fiber": 2, "protein": 2, "fat": 6, "processed": 3, "note": "The fat slows digestion enough to keep the glycemic index moderate, but portions are rarely 28g, and the load scales with the bowl.", "gi_basis": "unrecorded", "fdc": { "id": 167558, "dataset": "SR Legacy", "description": "Snacks, tortilla chips, plain, white corn, salted", "grams": 28, "per100g": { "carbs": 67.78, "sugar": 0.78, "fiber": 5.4, "protein": 7.1, "fat": 20.68 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167558: Snacks, tortilla chips, plain, white corn, salted", "url": "https://fdc.nal.usda.gov/food-details/167558/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Jelly Beans", "category": "Snacks", "serving": "28g (about 10 beans)", "gi": 78, "carbs": 26, "sugar": 20, "fiber": 0, "protein": 0, "fat": 0, "processed": 3, "note": "Sugar and glucose syrup with no fiber, fat or protein to slow anything down — close to the fastest carbohydrate delivery available.", "gi_basis": "unrecorded", "fdc": { "id": 167991, "dataset": "SR Legacy", "description": "Candies, jellybeans", "grams": 28, "per100g": { "carbs": 93.55, "sugar": 70, "fiber": 0.2, "protein": 0, "fat": 0.05 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167991: Candies, jellybeans", "url": "https://fdc.nal.usda.gov/food-details/167991/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pumpernickel Bread", "category": "Grains & Bread", "serving": "1 slice (32g)", "gi": 46, "carbs": 15, "sugar": 0, "fiber": 2, "protein": 3, "fat": 1, "processed": 2, "note": "Coarse whole-rye kernels and a long fermentation keep the glycemic index among the lowest of any bread.", "gi_basis": "unrecorded", "fdc": { "id": 174918, "dataset": "SR Legacy", "description": "Bread, pumpernickel", "grams": 32, "per100g": { "carbs": 47.5, "sugar": 0.53, "fiber": 6.5, "protein": 8.7, "fat": 3.1 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174918: Bread, pumpernickel", "url": "https://fdc.nal.usda.gov/food-details/174918/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Flour Tortilla", "category": "Grains & Bread", "serving": "1 medium (49g)", "gi": 30, "carbs": 24, "sugar": 1, "fiber": 1, "protein": 4, "fat": 4, "processed": 2, "note": "The added fat blunts the glucose response, but refined white flour and almost no fiber keep this a middling choice.", "gi_basis": "unrecorded", "fdc": { "id": 167535, "dataset": "SR Legacy", "description": "Tortillas, ready-to-bake or -fry, flour, shelf stable", "grams": 49, "per100g": { "carbs": 49.27, "sugar": 2.66, "fiber": 2.4, "protein": 8.01, "fat": 7.58 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167535: Tortillas, ready-to-bake or -fry, flour, shelf stable", "url": "https://fdc.nal.usda.gov/food-details/167535/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Apricots (Fresh)", "category": "Fruit", "serving": "3 apricots (105g)", "gi": 34, "carbs": 12, "sugar": 9, "fiber": 2, "protein": 1, "fat": 0, "processed": 0, "note": "Fresh apricots carry far less sugar per bite than the dried version and land a low glycemic load.", "gi_basis": "unrecorded", "fdc": { "id": 171697, "dataset": "SR Legacy", "description": "Apricots, raw", "grams": 105, "per100g": { "carbs": 11.12, "sugar": 9.24, "fiber": 2, "protein": 1.4, "fat": 0.39 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171697: Apricots, raw", "url": "https://fdc.nal.usda.gov/food-details/171697/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Plums (Fresh)", "category": "Fruit", "serving": "2 plums (132g)", "gi": 40, "carbs": 15, "sugar": 13, "fiber": 2, "protein": 1, "fat": 0, "processed": 0, "note": "A low glycemic index and modest portion keep the load gentle despite the natural sugar.", "gi_basis": "unrecorded", "fdc": { "id": 169949, "dataset": "SR Legacy", "description": "Plums, raw", "grams": 132, "per100g": { "carbs": 11.42, "sugar": 9.92, "fiber": 1.4, "protein": 0.7, "fat": 0.28 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169949: Plums, raw", "url": "https://fdc.nal.usda.gov/food-details/169949/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Nectarine", "category": "Fruit", "serving": "1 medium (140g)", "gi": 43, "carbs": 15, "sugar": 11, "fiber": 2, "protein": 1, "fat": 0, "processed": 0, "note": "Like its cousin the peach, a low-to-moderate glycemic index and useful fiber make it an easy whole-fruit pick.", "gi_basis": "unrecorded", "fdc": { "id": 169914, "dataset": "SR Legacy", "description": "Nectarines, raw", "grams": 140, "per100g": { "carbs": 10.55, "sugar": 7.89, "fiber": 1.7, "protein": 1.06, "fat": 0.32 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169914: Nectarines, raw", "url": "https://fdc.nal.usda.gov/food-details/169914/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Clementine", "category": "Fruit", "serving": "2 clementines (148g)", "gi": 47, "carbs": 18, "sugar": 14, "fiber": 3, "protein": 1, "fat": 0, "processed": 0, "note": "Whole citrus keeps the fiber that juice discards, so the glucose curve stays flatter than a glass of orange juice.", "gi_basis": "unrecorded", "fdc": { "id": 168195, "dataset": "SR Legacy", "description": "Clementines, raw", "grams": 148, "per100g": { "carbs": 12.02, "sugar": 9.18, "fiber": 1.7, "protein": 0.85, "fat": 0.15 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168195: Clementines, raw", "url": "https://fdc.nal.usda.gov/food-details/168195/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Guava", "category": "Fruit", "serving": "1 cup (165g)", "gi": 24, "carbs": 24, "sugar": 15, "fiber": 9, "protein": 4, "fat": 1, "processed": 0, "note": "Exceptional fiber for a fruit gives it one of the lowest glycemic responses in the produce aisle.", "gi_basis": "unrecorded", "fdc": { "id": 173044, "dataset": "SR Legacy", "description": "Guavas, common, raw", "grams": 165, "per100g": { "carbs": 14.32, "sugar": 8.92, "fiber": 5.4, "protein": 2.55, "fat": 0.95 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173044: Guavas, common, raw", "url": "https://fdc.nal.usda.gov/food-details/173044/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Honeydew Melon", "category": "Fruit", "serving": "1 cup diced (170g)", "gi": 62, "carbs": 15, "sugar": 14, "fiber": 1, "protein": 1, "fat": 0, "processed": 0, "note": "Higher glycemic index than most fruit and very little fiber — the small carb portion is what keeps the load in check.", "gi_basis": "unrecorded", "fdc": { "id": 169911, "dataset": "SR Legacy", "description": "Melons, honeydew, raw", "grams": 170, "per100g": { "carbs": 9.09, "sugar": 8.12, "fiber": 0.8, "protein": 0.54, "fat": 0.14 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169911: Melons, honeydew, raw", "url": "https://fdc.nal.usda.gov/food-details/169911/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Zucchini", "category": "Vegetables", "serving": "1 cup sliced (124g)", "gi": 15, "carbs": 4, "sugar": 3, "fiber": 1, "protein": 1, "fat": 0, "processed": 0, "note": "A non-starchy vegetable with a trivial glycemic load — you can eat it freely without moving insulin.", "gi_basis": "not-tested", "fdc": { "id": 169291, "dataset": "SR Legacy", "description": "Squash, summer, zucchini, includes skin, raw", "grams": 124, "per100g": { "carbs": 3.11, "sugar": 2.5, "fiber": 1, "protein": 1.21, "fat": 0.32 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169291: Squash, summer, zucchini, includes skin, raw", "url": "https://fdc.nal.usda.gov/food-details/169291/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Asparagus", "category": "Vegetables", "serving": "1 cup (134g)", "gi": 15, "carbs": 5, "sugar": 2, "fiber": 3, "protein": 3, "fat": 0, "processed": 0, "note": "Low carbohydrate, high fiber and a little protein make it a near-free food for keeping insulin low.", "gi_basis": "not-tested", "fdc": { "id": 168389, "dataset": "SR Legacy", "description": "Asparagus, raw", "grams": 134, "per100g": { "carbs": 3.88, "sugar": 1.88, "fiber": 2.1, "protein": 2.2, "fat": 0.12 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168389: Asparagus, raw", "url": "https://fdc.nal.usda.gov/food-details/168389/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Brussels Sprouts", "category": "Vegetables", "serving": "1 cup (156g)", "gi": 15, "carbs": 11, "sugar": 3, "fiber": 4, "protein": 4, "fat": 0, "processed": 0, "note": "A cruciferous vegetable whose fiber and protein hold the glycemic load to almost nothing.", "gi_basis": "not-tested", "fdc": { "id": 169971, "dataset": "SR Legacy", "description": "Brussels sprouts, cooked, boiled, drained, without salt", "grams": 156, "per100g": { "carbs": 7.1, "sugar": 1.74, "fiber": 2.6, "protein": 2.55, "fat": 0.5 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169971: Brussels sprouts, cooked, boiled, drained, without salt", "url": "https://fdc.nal.usda.gov/food-details/169971/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Kale", "category": "Vegetables", "serving": "1 cup cooked (130g)", "gi": 15, "carbs": 7, "sugar": 2, "fiber": 5, "protein": 3, "fat": 2, "processed": 0, "note": "Dense in fiber and micronutrients with a negligible effect on blood sugar.", "gi_basis": "not-tested", "fdc": { "id": 169238, "dataset": "SR Legacy", "description": "Kale, cooked, boiled, drained, without salt", "grams": 130, "per100g": { "carbs": 5.3, "sugar": 1.21, "fiber": 4, "protein": 2.94, "fat": 1.21 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169238: Kale, cooked, boiled, drained, without salt", "url": "https://fdc.nal.usda.gov/food-details/169238/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Mushrooms (White)", "category": "Vegetables", "serving": "1 cup (70g)", "gi": 15, "carbs": 2, "sugar": 1, "fiber": 1, "protein": 2, "fat": 0, "processed": 0, "note": "Barely any digestible carbohydrate, so they add flavour and volume without touching insulin.", "gi_basis": "not-tested", "fdc": { "id": 169251, "dataset": "SR Legacy", "description": "Mushrooms, white, raw", "grams": 70, "per100g": { "carbs": 3.26, "sugar": 1.98, "fiber": 1, "protein": 3.09, "fat": 0.34 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169251: Mushrooms, white, raw", "url": "https://fdc.nal.usda.gov/food-details/169251/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Lima Beans", "category": "Legumes", "serving": "1 cup cooked (170g)", "gi": 32, "carbs": 39, "sugar": 3, "fiber": 13, "protein": 14, "fat": 1, "processed": 0, "note": "High fiber and protein alongside a low glycemic index give a slow, sustained glucose release.", "gi_basis": "unrecorded", "fdc": { "id": 172422, "dataset": "SR Legacy", "description": "Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt", "grams": 170, "per100g": { "carbs": 23.31, "fiber": 7.7, "protein": 8.04, "fat": 0.38 }, "fields": [ "carbs", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172422: Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/172422/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cannellini Beans", "category": "Legumes", "serving": "1 cup cooked (179g)", "gi": 31, "carbs": 40, "sugar": 1, "fiber": 11, "protein": 16, "fat": 1, "processed": 0, "note": "A creamy white bean with the classic legume profile — low glycemic index, heavy fiber and protein.", "gi_basis": "unrecorded", "fdc": { "id": 173740, "dataset": "SR Legacy", "description": "Beans, kidney, all types, mature seeds, cooked, boiled, without salt", "grams": 179, "per100g": { "carbs": 22.8, "sugar": 0.32, "fiber": 6.4, "protein": 8.67, "fat": 0.5 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173740: Beans, kidney, all types, mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/173740/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Black-Eyed Peas", "category": "Legumes", "serving": "1 cup cooked (165g)", "gi": 42, "carbs": 34, "sugar": 5, "fiber": 11, "protein": 13, "fat": 1, "processed": 0, "note": "A slightly higher glycemic index than most beans, still well buffered by its fiber and protein.", "gi_basis": "unrecorded", "fdc": { "id": 173759, "dataset": "SR Legacy", "description": "Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt", "grams": 165, "per100g": { "carbs": 20.76, "sugar": 3.3, "fiber": 6.5, "protein": 7.73, "fat": 0.53 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173759: Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/173759/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Turkey Breast", "category": "Protein", "serving": "100g cooked", "gi": 0, "carbs": 0, "sugar": 0, "fiber": 0, "protein": 29, "fat": 1, "processed": 0, "note": "Almost pure lean protein with no carbohydrate — maximum satiety with zero glucose impact.", "gi_basis": "not-tested", "fdc": { "id": 174516, "dataset": "SR Legacy", "description": "Turkey, retail parts, breast, meat only, cooked, roasted", "grams": 100, "per100g": { "carbs": 0, "sugar": 0, "fiber": 0, "protein": 29.51, "fat": 1.97 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174516: Turkey, retail parts, breast, meat only, cooked, roasted", "url": "https://fdc.nal.usda.gov/food-details/174516/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Shrimp", "category": "Protein", "serving": "100g cooked", "gi": 0, "carbs": 2, "sugar": 0, "fiber": 0, "protein": 23, "fat": 1, "processed": 0, "note": "Lean, carb-free protein that supports satiety and muscle without raising insulin.", "gi_basis": "not-tested", "fdc": { "id": 171971, "dataset": "SR Legacy", "description": "Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)", "grams": 100, "per100g": { "carbs": 1.52, "sugar": 0, "fiber": 0, "protein": 22.78, "fat": 1.7 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171971: Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)", "url": "https://fdc.nal.usda.gov/food-details/171971/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Sardines (Canned)", "category": "Protein", "serving": "100g drained", "gi": 0, "carbs": 0, "sugar": 0, "fiber": 0, "protein": 25, "fat": 11, "processed": 1, "note": "Protein and omega-3 fats with no carbohydrate; the light canning is the only processing.", "gi_basis": "not-tested", "fdc": { "id": 175139, "dataset": "SR Legacy", "description": "Fish, sardine, Atlantic, canned in oil, drained solids with bone", "grams": 100, "per100g": { "carbs": 0, "sugar": 0, "fiber": 0, "protein": 24.62, "fat": 11.45 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 175139: Fish, sardine, Atlantic, canned in oil, drained solids with bone", "url": "https://fdc.nal.usda.gov/food-details/175139/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pumpkin Seeds", "category": "Nuts & Seeds", "serving": "1 oz (28g)", "gi": 10, "carbs": 5, "sugar": 1, "fiber": 2, "protein": 8, "fat": 13, "processed": 0, "note": "A rare plant food that is high in protein and fat with very little sugar, so the glycemic load is minimal.", "gi_basis": "unrecorded", "fdc": { "id": 170557, "dataset": "SR Legacy", "description": "Seeds, pumpkin and squash seed kernels, roasted, without salt", "grams": 28, "per100g": { "carbs": 14.71, "sugar": 1.29, "fiber": 6.5, "protein": 29.84, "fat": 49.05 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170557: Seeds, pumpkin and squash seed kernels, roasted, without salt", "url": "https://fdc.nal.usda.gov/food-details/170557/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Naan Bread", "category": "Grains & Bread", "serving": "1 piece (90g)", "gi": 71, "carbs": 45, "sugar": 3, "fiber": 2, "protein": 8, "fat": 5, "processed": 3, "note": "A soft, refined-flour flatbread that digests quickly and drives a high glucose load.", "gi_basis": "unrecorded", "fdc": { "id": 171845, "dataset": "SR Legacy", "description": "Bread, naan, plain, commercially prepared, refrigerated", "grams": 90, "per100g": { "carbs": 50.43, "sugar": 3.55, "fiber": 2.2, "protein": 9.62, "fat": 5.65 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171845: Bread, naan, plain, commercially prepared, refrigerated", "url": "https://fdc.nal.usda.gov/food-details/171845/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Multigrain Bread", "category": "Grains & Bread", "serving": "2 slices (60g)", "gi": 48, "carbs": 26, "sugar": 3, "fiber": 4, "protein": 8, "fat": 2, "processed": 2, "note": "Intact grains and seeds add fiber that blunts the glucose response versus white bread.", "gi_basis": "unrecorded", "fdc": { "id": 168013, "dataset": "SR Legacy", "description": "Bread, multi-grain (includes whole-grain)", "grams": 60, "per100g": { "carbs": 43.34, "sugar": 6.39, "fiber": 7.4, "protein": 13.36, "fat": 4.23 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168013: Bread, multi-grain (includes whole-grain)", "url": "https://fdc.nal.usda.gov/food-details/168013/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Baguette (White)", "category": "Grains & Bread", "serving": "1/3 baguette (60g)", "gi": 95, "carbs": 32, "sugar": 2, "fiber": 1, "protein": 6, "fat": 1, "processed": 3, "note": "One of the highest-GI breads tested — refined and airy, it spikes glucose sharply.", "gi_basis": "unrecorded", "fdc": { "id": 172675, "dataset": "SR Legacy", "description": "Bread, french or vienna (includes sourdough)", "grams": 60, "per100g": { "carbs": 51.88, "sugar": 4.62, "fiber": 2.2, "protein": 10.75, "fat": 2.42 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172675: Bread, french or vienna (includes sourdough)", "url": "https://fdc.nal.usda.gov/food-details/172675/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Hamburger Bun", "category": "Grains & Bread", "serving": "1 bun (52g)", "gi": 61, "carbs": 26, "sugar": 4, "fiber": 1, "protein": 5, "fat": 3, "processed": 3, "note": "Soft refined-flour roll with added sugar and little fiber, so it raises insulin quickly.", "gi_basis": "unrecorded", "fdc": { "id": 172796, "dataset": "SR Legacy", "description": "Rolls, hamburger or hotdog, plain", "grams": 52, "per100g": { "carbs": 50.12, "sugar": 7.28, "fiber": 1.8, "protein": 9.77, "fat": 3.91 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172796: Rolls, hamburger or hotdog, plain", "url": "https://fdc.nal.usda.gov/food-details/172796/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Polenta (Cooked Cornmeal)", "category": "Grains & Bread", "serving": "1 cup cooked (240g)", "gi": 68, "carbs": 30, "sugar": 0, "fiber": 2, "protein": 3, "fat": 1, "processed": 1, "note": "Ground corn with modest fiber gives a fairly high, quick glucose curve.", "gi_basis": "unrecorded", "fdc": { "id": 2708374, "dataset": "Survey (FNDDS)", "description": "Cornmeal mush, no added fat", "grams": 240, "per100g": { "carbs": 12.47, "sugar": 0.25, "fiber": 0.6, "protein": 1.12, "fat": 0.28 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 2708374: Cornmeal mush, no added fat", "url": "https://fdc.nal.usda.gov/food-details/2708374/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Grits (Corn)", "category": "Grains & Bread", "serving": "1 cup cooked (240g)", "gi": 69, "carbs": 33, "sugar": 0, "fiber": 2, "protein": 3, "fat": 1, "processed": 2, "note": "Milled corn with little fiber or protein digests fast and lifts glucose noticeably.", "gi_basis": "unrecorded", "fdc": { "id": 171672, "dataset": "SR Legacy", "description": "Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt", "grams": 240, "per100g": { "carbs": 13.86, "sugar": 0.09, "fiber": 0.7, "protein": 1.23, "fat": 0.39 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171672: Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt", "url": "https://fdc.nal.usda.gov/food-details/171672/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Farro", "category": "Grains & Bread", "serving": "1 cup cooked (170g)", "gi": 45, "carbs": 37, "sugar": 1, "fiber": 5, "protein": 8, "fat": 1, "processed": 1, "note": "An ancient wheat with intact bran and protein that keeps its glycemic response low.", "gi_basis": "unrecorded" }, { "name": "Weetabix", "category": "Grains & Bread", "serving": "2 biscuits (38g)", "gi": 74, "carbs": 31, "sugar": 2, "fiber": 4, "protein": 4, "fat": 1, "processed": 3, "note": "A wholegrain wheat cereal that is high-GI despite its fiber because it is finely processed.", "gi_basis": "unrecorded", "fdc": { "id": 169040, "dataset": "SR Legacy", "description": "Cereals ready-to-eat, WEETABIX whole grain cereal", "grams": 38, "per100g": { "carbs": 81.5, "sugar": 5.71, "fiber": 11.4, "protein": 11.43, "fat": 2.86 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169040: Cereals ready-to-eat, WEETABIX whole grain cereal", "url": "https://fdc.nal.usda.gov/food-details/169040/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Shredded Wheat", "category": "Grains & Bread", "serving": "2 biscuits (44g)", "gi": 75, "carbs": 35, "sugar": 0, "fiber": 5, "protein": 5, "fat": 1, "processed": 2, "note": "Unsweetened wholegrain wheat, but the light structure still produces a high glucose rise.", "gi_basis": "unrecorded", "fdc": { "id": 173910, "dataset": "SR Legacy", "description": "Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit", "grams": 44, "per100g": { "carbs": 78.96, "sugar": 0.94, "fiber": 12.4, "protein": 11.37, "fat": 2.01 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 173910: Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit", "url": "https://fdc.nal.usda.gov/food-details/173910/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Special K", "category": "Grains & Bread", "serving": "1 cup (31g)", "gi": 69, "carbs": 23, "sugar": 4, "fiber": 1, "protein": 7, "fat": 1, "processed": 3, "note": "A marketed diet cereal that is low in fiber and refined, so it spikes glucose readily.", "gi_basis": "unrecorded" }, { "name": "Waffle (Frozen)", "category": "Grains & Bread", "serving": "2 waffles (70g)", "gi": 76, "carbs": 30, "sugar": 4, "fiber": 2, "protein": 5, "fat": 6, "processed": 3, "note": "Refined batter with added sugar produces a quick, high glucose and insulin response.", "gi_basis": "unrecorded", "fdc": { "id": 175038, "dataset": "SR Legacy", "description": "Waffles, plain, frozen, ready-to-heat", "grams": 70, "per100g": { "carbs": 42.98, "sugar": 4.91, "fiber": 2.2, "protein": 6.47, "fat": 9.7 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 175038: Waffles, plain, frozen, ready-to-heat", "url": "https://fdc.nal.usda.gov/food-details/175038/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pomegranate", "category": "Fruit", "serving": "1/2 cup arils (87g)", "gi": 53, "carbs": 16, "sugar": 12, "fiber": 3, "protein": 1, "fat": 1, "processed": 0, "note": "Whole arils bring fiber and polyphenols, keeping the glucose response moderate.", "gi_basis": "unrecorded", "fdc": { "id": 169134, "dataset": "SR Legacy", "description": "Pomegranates, raw", "grams": 87, "per100g": { "carbs": 18.7, "sugar": 13.67, "fiber": 4, "protein": 1.67, "fat": 1.17 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169134: Pomegranates, raw", "url": "https://fdc.nal.usda.gov/food-details/169134/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Lychee (Fresh)", "category": "Fruit", "serving": "10 fruits (100g)", "gi": 50, "carbs": 17, "sugar": 15, "fiber": 1, "protein": 1, "fat": 0, "processed": 0, "note": "Sweet but low in fiber, so portions matter — fresh scores far better than canned in syrup.", "gi_basis": "unrecorded", "fdc": { "id": 169086, "dataset": "SR Legacy", "description": "Litchis, raw", "grams": 100, "per100g": { "carbs": 16.53, "sugar": 15.23, "fiber": 1.3, "protein": 0.83, "fat": 0.44 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169086: Litchis, raw", "url": "https://fdc.nal.usda.gov/food-details/169086/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Persimmon", "category": "Fruit", "serving": "1 fruit (168g)", "gi": 50, "carbs": 31, "sugar": 21, "fiber": 6, "protein": 1, "fat": 0, "processed": 0, "note": "High natural sugar is partly offset by generous fiber that slows digestion.", "gi_basis": "unrecorded", "fdc": { "id": 169941, "dataset": "SR Legacy", "description": "Persimmons, japanese, raw", "grams": 168, "per100g": { "carbs": 18.59, "sugar": 12.53, "fiber": 3.6, "protein": 0.58, "fat": 0.19 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169941: Persimmons, japanese, raw", "url": "https://fdc.nal.usda.gov/food-details/169941/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Passion Fruit", "category": "Fruit", "serving": "3 fruits (54g)", "gi": 30, "carbs": 12, "sugar": 6, "fiber": 5, "protein": 1, "fat": 0, "processed": 0, "note": "Very high fiber for its size gives a gentle, low glucose response.", "gi_basis": "unrecorded", "fdc": { "id": 169108, "dataset": "SR Legacy", "description": "Passion-fruit, (granadilla), purple, raw", "grams": 54, "per100g": { "carbs": 23.38, "sugar": 11.2, "fiber": 10.4, "protein": 2.2, "fat": 0.7 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169108: Passion-fruit, (granadilla), purple, raw", "url": "https://fdc.nal.usda.gov/food-details/169108/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Dragon Fruit", "category": "Fruit", "serving": "1 cup (170g)", "gi": 48, "carbs": 28, "sugar": 20, "fiber": 3, "protein": 2, "fat": 0, "processed": 0, "note": "Fiber-rich flesh keeps the glucose curve moderate despite its sweetness.", "gi_basis": "unrecorded", "fdc": { "id": 2709234, "dataset": "Survey (FNDDS)", "description": "Dragon fruit", "grams": 170, "per100g": { "carbs": 16.24, "sugar": 12, "fiber": 1.8, "protein": 0.68, "fat": 0.21 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 2709234: Dragon fruit", "url": "https://fdc.nal.usda.gov/food-details/2709234/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Granola Bar", "category": "Snacks", "serving": "1 bar (35g)", "gi": 61, "carbs": 24, "sugar": 12, "fiber": 2, "protein": 3, "fat": 6, "processed": 3, "note": "Often bound with syrup and sugar, so most bars behave more like candy than whole oats.", "gi_basis": "unrecorded", "fdc": { "id": 167954, "dataset": "SR Legacy", "description": "Snacks, granola bars, soft, uncoated, plain", "grams": 35, "per100g": { "carbs": 67.3, "fiber": 4.6, "protein": 7.4, "fat": 17.2 }, "fields": [ "carbs", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167954: Snacks, granola bars, soft, uncoated, plain", "url": "https://fdc.nal.usda.gov/food-details/167954/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Saltine Crackers", "category": "Snacks", "serving": "5 crackers (15g)", "gi": 74, "carbs": 11, "sugar": 0, "fiber": 0, "protein": 1, "fat": 2, "processed": 3, "note": "Refined flour with almost no fiber or protein digests fast and raises glucose.", "gi_basis": "unrecorded", "fdc": { "id": 172746, "dataset": "SR Legacy", "description": "Crackers, saltines (includes oyster, soda, soup)", "grams": 15, "per100g": { "carbs": 74.05, "sugar": 1.29, "fiber": 2.8, "protein": 9.46, "fat": 8.64 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172746: Crackers, saltines (includes oyster, soda, soup)", "url": "https://fdc.nal.usda.gov/food-details/172746/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Digestive Biscuits", "category": "Snacks", "serving": "2 biscuits (30g)", "gi": 62, "carbs": 21, "sugar": 5, "fiber": 1, "protein": 2, "fat": 6, "processed": 3, "note": "Refined wheat with added sugar and fat — the fat moderates GI but the load stays high.", "gi_basis": "unrecorded" }, { "name": "Graham Crackers", "category": "Snacks", "serving": "2 sheets (28g)", "gi": 74, "carbs": 22, "sugar": 7, "fiber": 1, "protein": 2, "fat": 3, "processed": 3, "note": "Sweetened refined crackers that spike glucose quickly with little fiber to slow it.", "gi_basis": "unrecorded", "fdc": { "id": 174957, "dataset": "SR Legacy", "description": "Cookies, graham crackers, plain or honey (includes cinnamon)", "grams": 28, "per100g": { "carbs": 77.66, "sugar": 24.85, "fiber": 3.4, "protein": 6.69, "fat": 10.6 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174957: Cookies, graham crackers, plain or honey (includes cinnamon)", "url": "https://fdc.nal.usda.gov/food-details/174957/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Chocolate Chip Cookies", "category": "Snacks", "serving": "2 cookies (32g)", "gi": 55, "carbs": 21, "sugar": 11, "fiber": 1, "protein": 2, "fat": 7, "processed": 3, "note": "Fat lowers the GI somewhat, but sugar and refined flour still work against fat-burning.", "gi_basis": "unrecorded", "fdc": { "id": 172716, "dataset": "SR Legacy", "description": "Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched", "grams": 32, "per100g": { "carbs": 65.36, "sugar": 32.9, "fiber": 2, "protein": 5.1, "fat": 24.72 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 172716: Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched", "url": "https://fdc.nal.usda.gov/food-details/172716/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Gummy Candy", "category": "Snacks", "serving": "15 pieces (40g)", "gi": 78, "carbs": 40, "sugar": 24, "fiber": 0, "protein": 0, "fat": 0, "processed": 3, "note": "Almost pure sugar and glucose syrup, giving one of the steepest spikes of any snack.", "gi_basis": "unrecorded", "fdc": { "id": 2710359, "dataset": "Survey (FNDDS)", "description": "Candy, gummy", "grams": 40, "per100g": { "carbs": 98.9, "sugar": 58.97, "fiber": 0.1, "protein": 0, "fat": 0 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 2710359: Candy, gummy", "url": "https://fdc.nal.usda.gov/food-details/2710359/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Marshmallows", "category": "Snacks", "serving": "4 pieces (28g)", "gi": 62, "carbs": 23, "sugar": 17, "fiber": 0, "protein": 1, "fat": 0, "processed": 3, "note": "Sugar and corn syrup whipped with gelatin — a fast-digesting, high-sugar treat.", "gi_basis": "unrecorded", "fdc": { "id": 167995, "dataset": "SR Legacy", "description": "Candies, marshmallows", "grams": 28, "per100g": { "carbs": 81.3, "sugar": 57.56, "fiber": 0.1, "protein": 1.8, "fat": 0.2 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 167995: Candies, marshmallows", "url": "https://fdc.nal.usda.gov/food-details/167995/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Snickers Bar", "category": "Snacks", "serving": "1 bar (52g)", "gi": 51, "carbs": 32, "sugar": 27, "fiber": 1, "protein": 4, "fat": 12, "processed": 3, "note": "Nuts and fat blunt the GI, but the sugar load keeps it firmly in storage-mode territory.", "gi_basis": "unrecorded", "fdc": { "id": 169589, "dataset": "SR Legacy", "description": "Candies, MARS SNACKFOOD US, SNICKERS Bar", "grams": 52, "per100g": { "carbs": 61.51, "sugar": 50.47, "fiber": 2.3, "protein": 7.53, "fat": 23.85 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169589: Candies, MARS SNACKFOOD US, SNICKERS Bar", "url": "https://fdc.nal.usda.gov/food-details/169589/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Onion", "category": "Vegetables", "serving": "1 medium (110g)", "gi": 15, "carbs": 11, "sugar": 5, "fiber": 2, "protein": 1, "fat": 0, "processed": 0, "note": "A low-glycemic aromatic vegetable with almost no effect on insulin.", "gi_basis": "not-tested", "fdc": { "id": 170000, "dataset": "SR Legacy", "description": "Onions, raw", "grams": 110, "per100g": { "carbs": 9.34, "sugar": 4.24, "fiber": 1.7, "protein": 1.1, "fat": 0.1 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170000: Onions, raw", "url": "https://fdc.nal.usda.gov/food-details/170000/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cucumber", "category": "Vegetables", "serving": "1 cup sliced (104g)", "gi": 15, "carbs": 4, "sugar": 2, "fiber": 1, "protein": 1, "fat": 0, "processed": 0, "note": "Mostly water and fiber, with a negligible glucose response.", "gi_basis": "not-tested", "fdc": { "id": 168409, "dataset": "SR Legacy", "description": "Cucumber, with peel, raw", "grams": 104, "per100g": { "carbs": 3.63, "sugar": 1.67, "fiber": 0.5, "protein": 0.65, "fat": 0.11 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168409: Cucumber, with peel, raw", "url": "https://fdc.nal.usda.gov/food-details/168409/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Eggplant", "category": "Vegetables", "serving": "1 cup cooked (99g)", "gi": 15, "carbs": 8, "sugar": 3, "fiber": 2, "protein": 1, "fat": 0, "processed": 0, "note": "A low-carb, low-glycemic vegetable that barely moves insulin.", "gi_basis": "not-tested", "fdc": { "id": 169229, "dataset": "SR Legacy", "description": "Eggplant, cooked, boiled, drained, without salt", "grams": 99, "per100g": { "carbs": 8.73, "sugar": 3.2, "fiber": 2.5, "protein": 0.83, "fat": 0.23 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169229: Eggplant, cooked, boiled, drained, without salt", "url": "https://fdc.nal.usda.gov/food-details/169229/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cassava (Boiled)", "category": "Vegetables", "serving": "1/2 cup (100g)", "gi": 46, "carbs": 27, "sugar": 1, "fiber": 2, "protein": 1, "fat": 0, "processed": 1, "note": "A starchy root with a moderate GI but a real carbohydrate load, so portions count.", "gi_basis": "unrecorded" }, { "name": "Parsnip", "category": "Vegetables", "serving": "1 cup cooked (156g)", "gi": 52, "carbs": 27, "sugar": 7, "fiber": 6, "protein": 2, "fat": 0, "processed": 1, "note": "Sweet and starchy, but ample fiber keeps its retested glycemic response moderate.", "gi_basis": "unrecorded", "fdc": { "id": 170009, "dataset": "SR Legacy", "description": "Parsnips, cooked, boiled, drained, without salt", "grams": 156, "per100g": { "carbs": 17.01, "sugar": 4.8, "fiber": 3.6, "protein": 1.32, "fat": 0.3 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170009: Parsnips, cooked, boiled, drained, without salt", "url": "https://fdc.nal.usda.gov/food-details/170009/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Mung Beans", "category": "Legumes", "serving": "1 cup cooked (202g)", "gi": 38, "carbs": 39, "sugar": 4, "fiber": 15, "protein": 14, "fat": 1, "processed": 0, "note": "High fiber and protein give a low, slow glucose curve typical of whole legumes.", "gi_basis": "unrecorded", "fdc": { "id": 174257, "dataset": "SR Legacy", "description": "Mung beans, mature seeds, cooked, boiled, without salt", "grams": 202, "per100g": { "carbs": 19.15, "sugar": 2, "fiber": 7.6, "protein": 7.02, "fat": 0.38 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 174257: Mung beans, mature seeds, cooked, boiled, without salt", "url": "https://fdc.nal.usda.gov/food-details/174257/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Pecans", "category": "Nuts & Seeds", "serving": "1 oz (28g)", "gi": 0, "carbs": 4, "sugar": 1, "fiber": 3, "protein": 3, "fat": 20, "processed": 0, "note": "Almost all fat and fiber with barely any available carbohydrate, so pecans have a negligible effect on blood sugar.", "gi_basis": "not-tested", "fdc": { "id": 170182, "dataset": "SR Legacy", "description": "Nuts, pecans", "grams": 28, "per100g": { "carbs": 13.86, "sugar": 3.97, "fiber": 9.6, "protein": 9.17, "fat": 71.97 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170182: Nuts, pecans", "url": "https://fdc.nal.usda.gov/food-details/170182/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Hazelnuts", "category": "Nuts & Seeds", "serving": "1 oz (28g)", "gi": 0, "carbs": 5, "sugar": 1, "fiber": 3, "protein": 4, "fat": 17, "processed": 0, "note": "Mostly monounsaturated fat with fiber and some protein; the available carbohydrate is too small to move insulin much.", "gi_basis": "not-tested", "fdc": { "id": 170581, "dataset": "SR Legacy", "description": "Nuts, hazelnuts or filberts", "grams": 28, "per100g": { "carbs": 16.7, "sugar": 4.34, "fiber": 9.7, "protein": 14.95, "fat": 60.75 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170581: Nuts, hazelnuts or filberts", "url": "https://fdc.nal.usda.gov/food-details/170581/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Sunflower Seeds", "category": "Nuts & Seeds", "serving": "1 oz (28g)", "gi": 0, "carbs": 6, "sugar": 1, "fiber": 2, "protein": 6, "fat": 14, "processed": 0, "note": "Fat, fiber and protein dominate, leaving very little available carbohydrate — a low-impact snack for keeping insulin flat.", "gi_basis": "not-tested", "fdc": { "id": 170562, "dataset": "SR Legacy", "description": "Seeds, sunflower seed kernels, dried", "grams": 28, "per100g": { "carbs": 20, "sugar": 2.62, "fiber": 8.6, "protein": 20.78, "fat": 51.46 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170562: Seeds, sunflower seed kernels, dried", "url": "https://fdc.nal.usda.gov/food-details/170562/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Flaxseed (Ground)", "category": "Nuts & Seeds", "serving": "2 tbsp (14g)", "gi": 0, "carbs": 4, "sugar": 0, "fiber": 4, "protein": 3, "fat": 6, "processed": 1, "note": "Nearly all of its carbohydrate is fiber, so the net carbohydrate is close to zero; grinding is what makes it digestible.", "gi_basis": "not-tested", "fdc": { "id": 169414, "dataset": "SR Legacy", "description": "Seeds, flaxseed", "grams": 14, "per100g": { "carbs": 28.88, "sugar": 1.55, "fiber": 27.3, "protein": 18.29, "fat": 42.16 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169414: Seeds, flaxseed", "url": "https://fdc.nal.usda.gov/food-details/169414/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Cod", "category": "Protein", "serving": "100g cooked", "gi": 0, "carbs": 0, "sugar": 0, "fiber": 0, "protein": 23, "fat": 1, "processed": 0, "note": "Lean, carb-free protein — maximum satiety per calorie with no glucose response at all.", "gi_basis": "not-tested", "fdc": { "id": 171956, "dataset": "SR Legacy", "description": "Fish, cod, Atlantic, cooked, dry heat", "grams": 100, "per100g": { "carbs": 0, "sugar": 0, "fiber": 0, "protein": 22.83, "fat": 0.86 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171956: Fish, cod, Atlantic, cooked, dry heat", "url": "https://fdc.nal.usda.gov/food-details/171956/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Sirloin Steak", "category": "Protein", "serving": "100g cooked (lean)", "gi": 0, "carbs": 0, "sugar": 0, "fiber": 0, "protein": 30, "fat": 7, "processed": 0, "note": "Zero carbohydrate and very high protein; the fat and protein together make it one of the most satiating foods on the index.", "gi_basis": "not-tested", "fdc": { "id": 168635, "dataset": "SR Legacy", "description": "Beef, top sirloin, steak, separable lean only, trimmed to 0\" fat, choice, cooked, broiled", "grams": 100, "per100g": { "carbs": 0, "sugar": 0, "fiber": 0, "protein": 30.29, "fat": 6.55 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 168635: Beef, top sirloin, steak, separable lean only, trimmed to 0\" fat, choice, cooked, broiled", "url": "https://fdc.nal.usda.gov/food-details/168635/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Tuna (Canned in Water)", "category": "Protein", "serving": "100g drained", "gi": 0, "carbs": 0, "sugar": 0, "fiber": 0, "protein": 26, "fat": 1, "processed": 1, "note": "Carb-free protein at a low calorie cost; canning in water rather than oil is the only processing step.", "gi_basis": "not-tested", "fdc": { "id": 171986, "dataset": "SR Legacy", "description": "Fish, tuna, light, canned in water, without salt, drained solids", "grams": 100, "per100g": { "carbs": 0, "sugar": 0, "fiber": 0, "protein": 25.51, "fat": 0.82 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171986: Fish, tuna, light, canned in water, without salt, drained solids", "url": "https://fdc.nal.usda.gov/food-details/171986/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Ricotta (Part-Skim)", "category": "Dairy", "serving": "1/2 cup (124g)", "gi": 10, "carbs": 6, "sugar": 0, "fiber": 0, "protein": 14, "fat": 10, "processed": 1, "note": "A fresh cheese with modest lactose and a lot of protein, so the glycemic load stays small.", "gi_basis": "unrecorded", "fdc": { "id": 171248, "dataset": "SR Legacy", "description": "Cheese, ricotta, part skim milk", "grams": 124, "per100g": { "carbs": 5.14, "sugar": 0.31, "fiber": 0, "protein": 11.39, "fat": 7.91 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 171248: Cheese, ricotta, part skim milk", "url": "https://fdc.nal.usda.gov/food-details/171248/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Mozzarella (Part-Skim)", "category": "Dairy", "serving": "40g", "gi": 0, "carbs": 1, "sugar": 0, "fiber": 0, "protein": 10, "fat": 6, "processed": 1, "note": "Essentially carb-free; the protein and fat make it filling without any meaningful insulin response.", "gi_basis": "not-tested", "fdc": { "id": 170847, "dataset": "SR Legacy", "description": "Cheese, mozzarella, part skim milk", "grams": 40, "per100g": { "carbs": 2.77, "sugar": 1.13, "fiber": 0, "protein": 24.26, "fat": 15.92 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 170847: Cheese, mozzarella, part skim milk", "url": "https://fdc.nal.usda.gov/food-details/170847/nutrients", "retrieved": "2026-10-02" } ] }, { "name": "Okra", "category": "Vegetables", "serving": "1 cup cooked (160g)", "gi": 15, "carbs": 7, "sugar": 4, "fiber": 4, "protein": 3, "fat": 0, "processed": 0, "note": "A non-starchy vegetable whose carbohydrate is nearly half fiber, giving it a very small glycemic load.", "gi_basis": "not-tested", "fdc": { "id": 169261, "dataset": "SR Legacy", "description": "Okra, cooked, boiled, drained, without salt", "grams": 160, "per100g": { "carbs": 4.51, "sugar": 2.4, "fiber": 2.5, "protein": 1.87, "fat": 0.21 }, "fields": [ "carbs", "sugar", "fiber", "protein", "fat" ] }, "sources": [ { "name": "USDA FoodData Central, FDC 169261: Okra, cooked, boiled, drained, without salt", "url": "https://fdc.nal.usda.gov/food-details/169261/nutrients", "retrieved": "2026-10-02" } ] } ] }