Greens - Glycemic Index Database
Complete glycemic index guide for greens. Compare 50 foods, find low GI options, and make diabetes-friendly choices.
50
Total Foods
45
Low GI (≤55)
3
Medium GI (56-69)
2
High GI (>70)
Best Greens for Diabetes
Low glycemic index options that help maintain stable blood sugar
Greens to Limit with Diabetes
High glycemic index foods that may cause blood sugar spikes
Greens with Low Glycemic Index Chart (≤55) - Best for Blood Sugar Control
These greens have a low glycemic index, causing a slow and steady rise in blood sugar. Ideal for diabetes management and sustained energy.
Chickpeas
Greens
GI 10
Glycemic Index10 (Low)
0
55
70
100
364
calories
61g
carbs
6.1
GL
Protein: 19gFat: 6g
Soybeans
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
446
calories
30g
carbs
4.5
GL
Protein: 36gFat: 20g
Green peas
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
69
calories
10g
carbs
1.5
GL
Protein: 4gFat: 0.2g
Lettuce - fresh
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
14
calories
3g
carbs
0.5
GL
Protein: 0.9gFat: 0.1g
Onion - fresh
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
47
calories
10.4g
carbs
1.6
GL
Protein: 1.4gFat: 0g
Leek
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
33
calories
8.2g
carbs
1.2
GL
Protein: 2gFat: 0g
Shallot
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
72
calories
16.8g
carbs
2.5
GL
Protein: 2.5gFat: 0.1g
Parsley
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
36
calories
6.3g
carbs
0.9
GL
Protein: 3gFat: 0.8g
Salad - iceberg, leaf, arugula, etc.
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
25
calories
2.1g
carbs
0.3
GL
Protein: 2.6gFat: 0.7g
Beetroot
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
19
calories
3.7g
carbs
0.6
GL
Protein: 1.8gFat: 0.2g
Celery - fresh
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
12
calories
2.1g
carbs
0.3
GL
Protein: 0.9gFat: 0.1g
Soybean
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
446
calories
30g
carbs
4.5
GL
Protein: 36gFat: 20g
Asparagus
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
20
calories
3.9g
carbs
0.6
GL
Protein: 2.2gFat: 0.1g
Tempeh
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
193
calories
9g
carbs
1.4
GL
Protein: 19gFat: 11g
Tofu, bean curd
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
73
calories
0.6g
carbs
0.1
GL
Protein: 8.1gFat: 4.2g
Fennel
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
31
calories
7g
carbs
1.1
GL
Protein: 1.2gFat: 0.2g
Spinach
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
22
calories
2g
carbs
0.3
GL
Protein: 2.9gFat: 0.3g
Sorrel
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
19
calories
0.3g
carbs
0
GL
Protein: 1.5gFat: 2.9g
Endive
Greens
GI 15
Glycemic Index15 (Low)
0
55
70
100
17
calories
0.3g
carbs
0
GL
Protein: 1.3gFat: 0.2g
Bamboo sprouts
Greens
GI 20
Glycemic Index20 (Low)
0
55
70
100
27
calories
5g
carbs
1
GL
Protein: 2.6gFat: 0.3g
Peeled peas - fresh
Greens
GI 25
Glycemic Index25 (Low)
0
55
70
100
341
calories
60g
carbs
15
GL
Protein: 25gFat: 1.2g
Mung Bean Mung
Greens
GI 25
Glycemic Index25 (Low)
0
55
70
100
347
calories
63g
carbs
15.8
GL
Protein: 24gFat: 1.2g
Lentil sprouts
Greens
GI 25
Glycemic Index25 (Low)
0
55
70
100
119
calories
22.1g
carbs
5.5
GL
Protein: 9gFat: 0.6g
Dill - fresh
Greens
GI 25
Glycemic Index25 (Low)
0
55
70
100
38
calories
6.3g
carbs
1.6
GL
Protein: 2.5gFat: 0.5g
Hummus
Greens
GI 25
Glycemic Index25 (Low)
0
55
70
100
166
calories
14g
carbs
3.5
GL
Protein: 8gFat: 10g
Lentils - green
Greens
GI 25
Glycemic Index25 (Low)
0
55
70
100
300
calories
50g
carbs
12.5
GL
Protein: 24gFat: 1g
String Beans - Fresh
Greens
GI 30
Glycemic Index30 (Low)
0
55
70
100
24
calories
3.6g
carbs
1.1
GL
Protein: 2gFat: 0.2g
Green beans
Greens
GI 30
Glycemic Index30 (Low)
0
55
70
100
31
calories
7g
carbs
2.1
GL
Protein: 1.8gFat: 0.1g
Lentils - yellow
Greens
GI 30
Glycemic Index30 (Low)
0
55
70
100
332
calories
65.5g
carbs
19.6
GL
Protein: 22.3gFat: 1g
White beans - boiled
Greens
GI 33
Glycemic Index33 (Low)
0
55
70
100
140
calories
25g
carbs
8.3
GL
Protein: 9.3gFat: 0.5g
White beans
Greens
GI 35
Glycemic Index35 (Low)
0
55
70
100
334
calories
61g
carbs
21.4
GL
Protein: 22gFat: 1g
Peas - green, fresh
Greens
GI 35
Glycemic Index35 (Low)
0
55
70
100
73
calories
12.8g
carbs
4.5
GL
Protein: 5gFat: 0.2g
Chickpeas - canned
Greens
GI 35
Glycemic Index35 (Low)
0
55
70
100
125
calories
19.5g
carbs
6.8
GL
Protein: 7.2gFat: 3.4g
Plain, Spotted Beans - Fresh
Greens
GI 35
Glycemic Index35 (Low)
0
55
70
100
102
calories
16.9g
carbs
5.9
GL
Protein: 7gFat: 0.5g
Motley beans, borlotti, roman beans
Greens
GI 35
Glycemic Index35 (Low)
0
55
70
100
335
calories
35.3g
carbs
12.4
GL
Protein: 23gFat: 1.2g
Azuki Beans
Greens
GI 35
Glycemic Index35 (Low)
0
55
70
100
329
calories
62.9g
carbs
22
GL
Protein: 19.9gFat: 0.5g
Red beans
Greens
GI 35
Glycemic Index35 (Low)
0
55
70
100
310
calories
52.7g
carbs
18.4
GL
Protein: 21gFat: 1.6g
Beans, fava - raw
Greens
GI 40
Glycemic Index40 (Low)
0
55
70
100
88
calories
18g
carbs
7.2
GL
Protein: 8gFat: 0.7g
Falafel - from beans, fava
Greens
GI 40
Glycemic Index40 (Low)
0
55
70
100
121
calories
21g
carbs
8.4
GL
Protein: 6gFat: 1g
Urad bean - steamed
Greens
GI 43
Glycemic Index43 (Low)
0
55
70
100
347
calories
63g
carbs
27.1
GL
Protein: 24gFat: 1.2g
Green peas - canned
Greens
GI 45
Glycemic Index45 (Low)
0
55
70
100
40
calories
6.5g
carbs
2.9
GL
Protein: 3.1gFat: 0.2g
Sweet corn
Greens
GI 48
Glycemic Index48 (Low)
0
55
70
100
96
calories
18.6g
carbs
8.9
GL
Protein: 3.4gFat: 1.5g
Peas - frozen, boiled
Greens
GI 51
Glycemic Index51 (Low)
0
55
70
100
60
calories
9g
carbs
4.6
GL
Protein: 6gFat: 0.8g
Parsley - cooked
Greens
GI 52
Glycemic Index52 (Low)
0
55
70
100
36
calories
6.3g
carbs
3.3
GL
Protein: 3gFat: 0.8g
Orache
Greens
GI 53
Glycemic Index53 (Low)
0
55
70
100
368
calories
64.2g
carbs
34
GL
Protein: 14.1gFat: 6.1g
Greens with Medium Glycemic Index Chart (56-69) - Moderate Impact
These greens have a moderate glycemic index. Best consumed with protein or fiber to minimize blood sugar impact.
Pea soup
Greens
GI 60
Glycemic Index60 (Medium)
0
55
70
100
70
calories
6.2g
carbs
3.7
GL
Protein: 8.3gFat: 1.4g
Boiled sweetcorn
Greens
GI 60
Glycemic Index60 (Medium)
0
55
70
100
123
calories
22.5g
carbs
13.5
GL
Protein: 4.1gFat: 2.3g
Falafel - chickpea
Greens
GI 65
Glycemic Index65 (Medium)
0
55
70
100
264
calories
43.3g
carbs
28.1
GL
Protein: 13.9gFat: 4.8g
Greens with High Glycemic Index Chart (>70) - Quick Energy Source
These greens have a high glycemic index, causing rapid blood sugar spikes. Use caution with diabetes - best for post-workout recovery or when quick energy is needed.