Low Glycemic Index Foods (≤55)

Low GI Foods: 413

Food	GI	GL	Calories	Carbs (g)	Protein (g)	Fat (g)	Category
Buckwheat pancakes	40	3.6	215	9	6	25.6	Baked Products
Shortbread cookies - Integral Flour, Sugar Free	40	17.2	398	43	22	23	Baked Products
Cookies - Whole Grain Flour, Sugar Free	50	23.4	273	46.8	10	5.6	Baked Products
Butter cookies - Flour, Butter, Sugar	55	29.1	549	53	7	18	Baked Products
Oatmeal cookies	55	39.5	437	71.8	6.5	14.4	Baked Products
Multi grain cookies	51	33.2	429	65.1	11	17.9	Baked Products
Banana pie	47	17.1	257	36.4	4.7	10.3	Baked Products
Oatmeal bread	47	19.2	226	40.8	7.1	3.2	Baked Products
Buckwheat bread	50	22.9	228	45.8	7.1	2.5	Baked Products
Germinated bread	35	12.7	204	36.4	6.8	3.1	Baked Products
Pumpernickel bread	45	21.6	250	48	9	3.1	Baked Products
Pumpkin bread	40	17	211	42.6	5.5	2.4	Baked Products
Fruit bread	47	24.4	370	52	7.6	7.4	Baked Products
Pineapple Juice - unsweetened	50	6.8	56	13.6	0.4	0.1	Beverages
Orange juice - freshly squeezed and sugar free	45	4.8	46	10.6	0.8	0.3	Beverages
Grape Juice - unsweetened	45	6.9	60	15.4	N/A	N/A	Beverages
Grapefruit juice - unsweetened	45	2.7	28	6.1	3	N/A	Beverages
Coffee beans	50	0.1	2	0.3	0.2	N/A	Beverages
Cocoa Powder - Sugar Free	20	4.4	358	21.8	27.6	11.6	Beverages
Cranberry Juice - unsweetened	50	7.3	58	14.5	N/A	0.1	Beverages
Lemon juice - unsweetened	20	0.6	16	3	0.9	0.1	Beverages
Carrot Juice - unsweetened	40	2.6	28	6.4	1.1	0.1	Beverages
Dry cider	40	11.6	117	28.9	0.2	0.3	Beverages
Pineapple juice - sugar free	50	6.4	53	12.8	0.3	0.1	Beverages
Grape juice - sugar free	55	9.3	65	17	N/A	N/A	Beverages
Grapefruit juice - sugar free	45	4.5	40	10	N/A	N/A	Beverages
Pear juice	50	5.5	46	11	0.4	0.3	Beverages
Cranberry juice - sugar free	50	7.3	58	14.5	N/A	0.1	Beverages
Tomato juice	35	1.5	17	4.2	0.8	0.1	Beverages
Apple juice - sugar free	50	5.7	47	11.3	0.1	0.1	Beverages
Orange juice	48	4.8	45	10	0.7	0.2	Beverages
Apple juice	41	4.5	46	11	0.1	0.1	Beverages
Chicory	15	0.6	21	4.1	1.7	0.2	Beverages
Chicory - drink	40	1.1	11	2.8	0.1	N/A	Beverages
Apple cider - brut	40	N/A	33	N/A	N/A	26.1	Beverages
Apple Juice - unsweetened	40	4.9	49	12.2	0.1	0.1	Beverages
Yogurt	35	1.6	82	4.7	9.1	3.4	Dairy
Yogurt 1.5% natural	35	0.5	47	1.5	5	3.5	Dairy
Sweet yogurt	52	4.7	71	9.1	2.8	2.5	Dairy
Soy yogurt - natural	20	1.6	64	8	3.7	2	Dairy
Fruit yogurt	52	1.5	105	2.8	5.1	15.7	Dairy
Fat-free yogurt	33	2.5	56	7.6	5.7	0.2	Dairy
Kefir - 1% fat	31	1.2	37	4	3	1	Dairy
Kefir - regular	36	1.4	56	4	2.8	3.2	Dairy
Kefir low-fat	25	N/A	30	0.1	3	3.8	Dairy
Goat milk	24	1.1	69	4.4	3.6	4.1	Dairy
Almond milk	30	3.9	51	13	18.6	53.7	Dairy
Milk	31	1.6	53	5	3	2.5	Dairy
Coconut Milk	40	1.1	197	2.8	2	21.3	Dairy
Natural milk	32	1.3	60	4.2	3.1	4.8	Dairy
Skim milk	27	0.1	31	0.2	3	4.7	Dairy
Soya milk	30	1.8	54	6	3.3	1.8	Dairy
Chocolate milk	34	3.7	88	10.9	3.3	3.6	Dairy
Whole milk	34	1.6	63	4.6	3.1	3.6	Dairy
Ice cream - with fructose	35	9.4	391	27	10.7	26.5	Dairy
Soya milk ice cream	35	6	180	17	10.9	7.3	Dairy
Ice cream - skim, vanilla	46	13.8	138	30.1	4.5	N/A	Dairy
Skim cheese	30	0.4	71	1.3	16.5	N/A	Dairy
Cream	0	N/A	196	3.7	2.7	19	Dairy
Cream - 18%	33	1.3	189	3.8	2.9	18	Dairy
Cream - 30%	0	N/A	296	3.7	2.8	30	Dairy
Cream - 10%	30	3	118	10	2.8	3.7	Dairy
Sour cream	0	N/A	193	3.7	2.7	19	Dairy
Soya cream	20	12.9	500	64.4	3.4	25.5	Dairy
Cheese - Mozzarella, pressed cottage cheese, etc	0	N/A	242	1	18.8	18.1	Dairy
Tofu cheese	15	0.6	73	4.2	8.1	0.6	Dairy
Chees Feta	30	1.2	264	4.1	14	21	Dairy
Cottage cheese	30	0.8	103	2.7	12.5	4.5	Dairy
Cottage cheese 9% fat	30	2.7	185	9	14	2	Dairy
Low-fat cottage cheese	30	0.3	88	1	18	1.2	Dairy
Curd	45	10.3	340	23	7	10	Dairy
Whole milk 3%	27	1.2	64	4.6	3.3	3.7	Dairy
Cheddar	0	N/A	402	1.3	25	33	Dairy
Chinese noodles	35	23.4	336	67	12	1	Fast food
Instant noodles	52	29.5	448	56.7	8.8	20.7	Fast food
Popcorn	55	40.7	375	74	11	4.3	Fast food
Chips, corn, salted	42	25.6	497	61	7	25	Fast food
Apricot	34	3.8	48	11.1	1.4	0.4	Fruits
Quince - canned, jelly without sugar	40	3.8	45	9.6	0.6	0.5	Fruits
Quince - fresh fruit	35	3.4	40	9.8	0.6	0.5	Fruits
Cherry plum	25	N/A	27	N/A	0.2	6.4	Fruits
Orange - fresh fruit	35	4.1	47	11.7	0.9	0.1	Fruits
Acerola, Barbados Cherry - fresh	20	0.1	32	0.3	0.4	7.7	Fruits
Banana	48	10.1	88	21	1.5	0.5	Fruits
Dessert Banana - Green	45	15.7	137	34.9	1.5	0.7	Fruits
Platano - raw	45	14.4	122	32	1.3	0.4	Fruits
Bananas - Dried	48	42.4	346	88.3	3.9	1.8	Fruits
Grapes, green - raw	45	5.4	52	12	1	N/A	Fruits
Grapes, red - raw	45	8.1	69	18	0.7	0.2	Fruits
Cherry - sweet, fresh	25	4	63	16	1.1	0.2	Fruits
Blueberry	25	2	35	8.2	1	N/A	Fruits
Pomegranate - fresh	35	6.7	83	19	1.7	N/A	Fruits
Grapefruit	22	N/A	35	0.2	0.7	6.5	Fruits
Canned Grapefruit	47	4.3	36	9.1	0.6	0.1	Fruits
Pomelo, sheddock - fresh	25	2	32	8.1	0.6	0.1	Fruits
Pear - fresh fruit	30	4.7	75	15.5	0.6	0.1	Fruits
Melon pear - pepino	40	8	80	20	N/A	N/A	Fruits
Canned pears	55	8.6	65	15.6	0.2	N/A	Fruits
Pears - dried	43	26.9	249	62.6	2.3	0.6	Fruits
Blackberry - fresh berry	25	2.5	43	10	1.4	0.5	Fruits
Yellow gooseberry	15	1.8	43	12	0.7	0.2	Fruits
Fresh Fig	35	6.7	74	19.2	0.7	0.3	Fruits
Dried Fig	50	28.9	257	57.9	3.1	0.8	Fruits
Kiwi	50	7.3	61	14.7	1.1	0.5	Fruits
Strawberries - fresh berries	25	1.9	32	7.7	0.7	0.3	Fruits
Cranberries - fresh	45	5.5	46	12.2	0.4	0.1	Fruits
Dried apricots	35	21.2	260	60.7	3.5	1.4	Fruits
Lemon - Fresh Fruit	20	0.6	16	3	0.9	0.1	Fruits
Lychee - fresh fruit	50	7.6	66	15.2	0.8	0.4	Fruits
Raspberries - fresh berries	25	3	53	12	1.2	0.7	Fruits
Mandarin	30	3.9	53	13	0.8	0.3	Fruits
Tangerine - canned	47	4.2	37	8.9	0.6	0.3	Fruits
Passion fruit	30	6.9	97	23	2.2	0.7	Fruits
Cloudberry - fresh berries	25	1.7	31	6.8	0.8	N/A	Fruits
Medlar japanese plum	55	5.7	47	10.4	0.4	0.2	Fruits
Nectarine - fresh fruit	35	4.1	48	11.8	0.9	0.2	Fruits
Sea buckthorn	30	0.8	52	2.5	0.9	5	Fruits
Prickly pear - fresh fruit	35	3.4	41	9.6	0.7	0.5	Fruits
Pepino, melon pear	40	8	80	20	N/A	N/A	Fruits
Peach - canned in syrup	55	8.1	68	14.7	0.3	0.1	Fruits
Peach - fresh fruit	35	4	46	11.3	0.9	0.1	Fruits
Dried Peaches	35	20.2	254	57.7	3	0.4	Fruits
Plantano - Raw	45	13.6	122	30.2	1.3	0.4	Fruits
Pomelo	30	3	38	10	0.8	N/A	Fruits
Passion fruit, granadilla - fresh	30	4	68	13.4	2.4	0.4	Fruits
Plums - fresh	35	3.9	46	11	0.7	0.3	Fruits
Red currant - fresh berry	25	1.9	43	7.7	0.6	0.2	Fruits
Black currant - fresh berry	15	1.1	44	7.3	1	0.4	Fruits
Tangerines, tangerines, satsuma - fresh	30	3.9	53	13	0.8	0.3	Fruits
Physalis	16	0.6	32	3.9	1	1	Fruits
Dried dates	40	27.7	292	69.2	2.5	0.5	Fruits
Persimmon, persimmon eastern - fresh	50	7.7	66	15.3	0.5	0.3	Fruits
Sweet cherry	25	0.1	50	0.4	1.2	10.6	Fruits
Blueberries	53	4	44	7.6	1.1	0.4	Fruits
Prunes	40	25.6	240	64	2.2	0.4	Fruits
Dried apples	35	20.6	231	59	2.2	0.1	Fruits
An Apple	36	5	52	14	0.3	0.2	Fruits
Applesauce - unsweetened	35	4	42	11.3	0.2	0.1	Fruits
Goji berries	25	13.3	309	53.4	11.1	2.6	Fruits
Amaranth seeds - unprepared	35	19.9	370	57	14	6	Grains
White corn, sweet corn, frozen corn	55	10.4	86	19	3.2	1.1	Grains
Bulgur	55	10.2	83	18.6	3.1	0.2	Grains
Durum wheat vermicelli	35	8.1	112	23.1	3.4	0.4	Grains
Soy vermicelli	30	24.6	330	82	0.1	0.1	Grains
Buckwheat	50	22	277	44	8	8	Grains
Wild rice	45	33.8	357	75	15	1.1	Grains
Grains - sprouted	15	6.2	198	41.4	7.5	1.3	Grains
Energy bar - sugar free	50	23.4	342	46.7	8.8	14.9	Grains
Cereals, whole - sugar free	45	27.3	350	60.6	18.1	1.5	Grains
Kamut, Egyptian Wheat - cooked	40	25.4	342	63.5	13.9	2	Grains
Capellini - pasta	45	32.9	364	73	12	1.9	Grains
Buckwheat porridge	40	12.4	163	31	6	2	Grains
Quinoa - unprepared	40	22.8	368	57.1	14.1	6	Grains
Quinoa - cooked	35	7.3	120	21	4.4	1.9	Grains
Barley groats	25	15.8	324	63.3	10	1.3	Grains
Fresh corn	35	1.8	148	5	2.2	13	Grains
Lasagna	47	7	135	15	7	5	Grains
Linen	35	9.7	469	27.7	21.8	39.5	Grains
Whole Wheat Pasta	40	10.6	124	26.5	5.3	0.5	Grains
Pasta	50	15.4	158	30.9	5.8	0.9	Grains
Pasta from durum wheat	50	11.6	111	23.1	3.4	0.4	Grains
Buckwheat Pasta	40	28.4	350	70.9	14.1	1	Grains
Macaroons, Coconut Flour	32	18.1	433	56.6	3.3	23.3	Grains
Buckwheat flour	40	28.2	335	70.6	12.6	3.1	Grains
Kamut flour	45	32.4	333	72	15.6	1.7	Grains
Quinoa flour	40	22.9	368	57.2	14.1	6	Grains
Spelled flour	45	30.5	361	67.8	17	2.4	Grains
Chickpea flour	35	23.1	337	66	10.9	2.9	Grains
Whole grain rye flour	45	28.9	309	64.2	11.3	1.8	Grains
Soya flour	25	4.5	385	17.9	36.5	18.6	Grains
Muesli - sugar free	50	23.6	254	47.3	6.6	3.2	Grains
Oat flour	25	3	68	12	2.4	1.4	Grains
Bran - wheat, oat	15	6.8	320	45.3	18	7.7	Grains
Wholemeal Pasta	50	32.1	352	64.2	13.9	2.9	Grains
Whole grain pasta made by al dente	40	14.6	237	36.5	8.4	0.4	Grains
Perlovka	25	18.4	320	73.7	9.3	1.1	Grains
Sunflower - seeds	35	7	584	20	21	51	Grains
Spelled wheat	40	24.5	337	61.2	14.7	2.2	Grains
Whole Grain Wheat	45	26.8	305	59.5	11.8	2.2	Grains
Wheat flakes	45	27.4	340	61	11	2.6	Grains
Rye flour - medium grinding	50	27.9	280	55.9	9.4	2.3	Grains
Rye flakes	45	37.2	343	82.6	6.4	3.2	Grains
Basmati Rice	50	37.5	340	75	9.5	0.2	Grains
Unpeeled Basmati Rice	45	16.2	125	36	2.7	0.7	Grains
Wild rice - black	35	7.3	101	21	4.1	0.4	Grains
Brown rice	50	36.5	337	72.9	7.4	1.8	Grains
Red rice	55	38.8	362	70.5	10.5	2.5	Grains
Pumpkin Seeds)	25	13.5	446	54	19	19	Grains
Chia Seeds - Dried	30	12.6	512	42.1	16.5	30.7	Grains
Spaghetti - well cooked	55	12.8	112	23.2	3.5	0.4	Grains
Whole Grain Spaghetti	40	10.6	124	26.5	5.3	0.5	Grains
Spaghetti al dente	45	21.5	271	47.8	9.3	0.7	Grains
Spaghetti bolognese	52	9.9	191	19.1	9.5	8.1	Grains
Tagliatelle - well cooked	55	34.8	374	63.3	21.7	2.2	Grains
Tortilla, White Corn	49	23.1	286	47.2	7	7.7	Grains
Fettuccine	32	21.6	384	67.6	14.1	4.4	Grains
Whole Grain - Rye	34	19	283	55.8	9.9	2.2	Grains
Barley flour	30	16.8	284	56.1	10	1.6	Grains
White beans	35	21.4	334	61	22	1	Greens
White beans - boiled	33	8.3	140	25	9.3	0.5	Greens
Soybeans	15	4.5	446	30	36	20	Greens
Beans, fava - raw	40	7.2	88	18	8	0.7	Greens
Peas - green, fresh	35	4.5	73	12.8	5	0.2	Greens
Peas - frozen, boiled	51	4.6	60	9	6	0.8	Greens
Green peas - canned	45	2.9	40	6.5	3.1	0.2	Greens
Green peas	15	1.5	69	10	4	0.2	Greens
Orache	53	34	368	64.2	14.1	6.1	Greens
Lettuce - fresh	15	0.5	14	3	0.9	0.1	Greens
Onion - fresh	15	1.6	47	10.4	1.4	N/A	Greens
Leek	15	1.2	33	8.2	2	N/A	Greens
Shallot	15	2.5	72	16.8	2.5	0.1	Greens
Peeled peas - fresh	25	15	341	60	25	1.2	Greens
Mung Bean Mung	25	15.8	347	63	24	1.2	Greens
Chickpeas	10	6.1	364	61	19	6	Greens
Chickpeas - canned	35	6.8	125	19.5	7.2	3.4	Greens
Plain, Spotted Beans - Fresh	35	5.9	102	16.9	7	0.5	Greens
Motley beans, borlotti, roman beans	35	12.4	335	35.3	23	1.2	Greens
Parsley	15	0.9	36	6.3	3	0.8	Greens
Parsley - cooked	52	3.3	36	6.3	3	0.8	Greens
Bamboo sprouts	20	1	27	5	2.6	0.3	Greens
Lentil sprouts	25	5.5	119	22.1	9	0.6	Greens
Salad - iceberg, leaf, arugula, etc.	15	0.3	25	2.1	2.6	0.7	Greens
Sweet corn	48	8.9	96	18.6	3.4	1.5	Greens
Beetroot	15	0.6	19	3.7	1.8	0.2	Greens
Celery - fresh	15	0.3	12	2.1	0.9	0.1	Greens
Soybean	15	4.5	446	30	36	20	Greens
Asparagus	15	0.6	20	3.9	2.2	0.1	Greens
String Beans - Fresh	30	1.1	24	3.6	2	0.2	Greens
Tempeh	15	1.4	193	9	19	11	Greens
Tofu, bean curd	15	0.1	73	0.6	8.1	4.2	Greens
Dill - fresh	25	1.6	38	6.3	2.5	0.5	Greens
Urad bean - steamed	43	27.1	347	63	24	1.2	Greens
Falafel - from beans, fava	40	8.4	121	21	6	1	Greens
Azuki Beans	35	22	329	62.9	19.9	0.5	Greens
Green beans	30	2.1	31	7	1.8	0.1	Greens
Red beans	35	18.4	310	52.7	21	1.6	Greens
Fennel	15	1.1	31	7	1.2	0.2	Greens
Hummus	25	3.5	166	14	8	10	Greens
Lentils - yellow	30	19.6	332	65.5	22.3	1	Greens
Lentils - green	25	12.5	300	50	24	1	Greens
Spinach	15	0.3	22	2	2.9	0.3	Greens
Sorrel	15	N/A	19	0.3	1.5	2.9	Greens
Endive	15	N/A	17	0.3	1.3	0.2	Greens
Mutton - Lamb	0	N/A	203	N/A	16.3	15.3	Meat
Boiled lamb	0	N/A	293	N/A	24.6	21.4	Meat
Ham, sliced, sausages	0	N/A	234	3	10	20	Meat
Beef - steak, etc	0	N/A	108	N/A	18	4	Meat
Boiled lean beef	0	N/A	190	N/A	25	7	Meat
Boiled beef tongue	0	N/A	158	0.8	12.6	11.3	Meat
Beef brains	0	N/A	124	N/A	11.7	9.5	Meat
Roast beef liver	50	N/A	199	N/A	22.9	3.9	Meat
Goose	0	N/A	412	N/A	15.2	39	Meat
Turkey	0	N/A	197	0.8	21.6	12	Meat
Turkey - boiled	0	N/A	119	N/A	21.8	2.8	Meat
Cooked sausage	34	9.5	300	28	12	3	Meat
Pork cutlets	50	9.8	262	19.6	11.7	9.6	Meat
Rabbit	0	N/A	199	N/A	20.7	12.9	Meat
Rabbit - fried	0	N/A	155	N/A	25	6	Meat
Boiled chicken breast	0	N/A	137	1.8	29.8	5.9	Meat
Chicken	0	N/A	165	0.6	20.8	8.8	Meat
Chicken - fried	0	N/A	145	7	20	1	Meat
Kidneys - braised	0	N/A	156	N/A	26.1	3.2	Meat
Fat	0	N/A	797	N/A	2.4	89	Meat
Sausages	30	0.6	332	1.9	10.1	31.6	Meat
Fried pork	0	N/A	407	N/A	17.7	28.7	Meat
Fat Pork	0	N/A	489	N/A	11.4	49.3	Meat
Grilled pork	0	N/A	215	N/A	22.2	10.4	Meat
Lean pork	0	N/A	316	N/A	16.4	27.8	Meat
Veal	0	N/A	90	N/A	19.7	1.2	Meat
Boiled veal	0	N/A	88	N/A	16.2	2.1	Meat
Roast duck	0	N/A	407	N/A	23.2	19.5	Meat
Duck	0	N/A	346	N/A	16.5	61.2	Meat
Foie gras, goose liver paste - canned	0	N/A	412	N/A	15.2	39	Meat
Chickens	0	N/A	156	0.4	18.7	7.8	Meat
Mushrooms	15	0.8	26	5.1	2.5	0.2	Mushroom
Mushrooms - cooked	36	1.9	28	5.3	2.2	0.5	Mushroom
Peanut	15	2.4	567	16.1	25.8	49.2	Nuts
Peanuts - Dry Roasted	15	2.3	599	15.3	28	52.5	Nuts
White almond paste, puree without sweeteners	35	16.7	458	47.8	9	27.7	Nuts
Walnuts	15	1.1	654	7	15.2	65.2	Nuts
Acorns	25	10.3	387	41	6	24	Nuts
Pine nuts	15	2.9	670	19	12	61	Nuts
Cashew nuts	25	3.1	643	12.6	25.5	53.6	Nuts
Cashew nuts - salted	22	6.6	570	30	17	42	Nuts
Coconut	45	0.8	97	1.7	1.5	9.3	Nuts
Hazelnuts	25	2.5	704	9.9	16.1	66.9	Nuts
Almond	15	1.9	609	13	18.6	53.7	Nuts
Walnut	15	2.1	654	14	15	65	Nuts
Hazelnut	15	2.5	628	17	15	61	Nuts
Nuts - mix with raisins	21	9.8	483	46.6	11.2	27.9	Nuts
Pistachios	15	4.2	562	28	20	45	Nuts
Peanut Oil - Sugar Free	40	8.6	589	21.6	24.1	49.9	Oils and Sauces
Goose fat	0	N/A	900	N/A	N/A	99.8	Oils and Sauces
Fat - animal, vegetable	0	N/A	884	N/A	N/A	100	Oils and Sauces
Coconut milk - raw	40	1.1	197	2.8	2	21.3	Oils and Sauces
Mayonnaise - homemade	0	N/A	430	4	0.5	46	Oils and Sauces
Margarine	0	N/A	717	0.7	0.2	81	Oils and Sauces
Butter	0	N/A	717	0.7	0.2	81	Oils and Sauces
Almond oil	25	N/A	816	N/A	N/A	90.7	Oils and Sauces
Olive oil	0	N/A	884	N/A	N/A	100	Oils and Sauces
Pesto - sauce	15	0.9	454	6	5	45	Oils and Sauces
Vegetable fat	0	N/A	884	N/A	N/A	100	Oils and Sauces
Butter - high fat	14	0.1	746	0.8	0.5	82	Oils and Sauces
Soy sauce	20	1	53	4.9	8	0.6	Oils and Sauces
Mashed Tomato	35	3.1	38	9	1.7	0.2	Oils and Sauces
Tomato sauce - natural, sugar free	35	1.3	21	3.8	1.1	0.2	Oils and Sauces
Yeast	35	6.3	105	18	8	1.9	Other
Brewer's yeast	35	N/A	75	2.7	12.7	N/A	Other
Palm pulp	20	1.2	354	6.2	3.4	33.5	Other
Omelette	49	7.3	210	15	14	2.1	Other
Ravioli from durum wheat	40	11.6	255	29	15	8	Other
Sushi	55	11.6	158	21.1	4.3	4.9	Other
Sushi, salmon	48	7.3	129	15.2	9.2	3.6	Other
Taro	48	12.7	112	26.5	1.5	0.2	Other
Tahin	40	8.4	595	21	17	54	Other
Egg	0	N/A	155	1.1	13	11	Other
Salmon	0	N/A	208	N/A	20	13	Seafood
Tuna	0	N/A	132	N/A	28	1.3	Seafood
Red caviar	0	N/A	263	N/A	32	15	Seafood
Seafood - oysters, shrimp, mussels, etc	0	N/A	204	1.9	29	8	Seafood
Crustaceans - lobster, crab, spiny lobster	5	0.1	97	1	20.3	1.3	Seafood
Surimi - minced fish in crab sticks	50	3.4	99	6.8	15.2	0.9	Seafood
Lentil soup puree	44	6.6	108	15	7.6	2	Soups
Soup with chicken and mushrooms	46	0.7	27	1.5	3.7	0.7	Soups
Tomato soup	38	2.7	30	7	0.8	0.3	Soups
Lentil soup	30	2.4	56	8	3.7	1.1	Soups
Basil	5	0.1	22	2.7	3.2	0.6	Spices
Balsamic vinegar	5	2.8	237	55	1.5	N/A	Spices
Vanilla	5	3.3	260	65	N/A	N/A	Spices
Mustard with sugar	55	5.9	90	10.8	7.4	2	Spices
Dijon mustard	35	3.3	165	9.5	9.6	9.7	Spices
Ginger	15	0.6	17	3.7	N/A	N/A	Spices
Ketchup	55	14	98	25.5	1.8	0.3	Spices
Hemp seed - peeled	4	0.3	553	8.7	31.5	48.7	Spices
Cinnamon	5	2.9	261	57	4	2	Spices
Sesame	35	8.1	573	23	18	50	Spices
Sesame paste, tahini	40	4.9	575	12.2	19.4	48.7	Spices
Sesame seed	35	4.3	565	12.2	19.4	48.7	Spices
Carob - carob powder	15	11.7	212	78	4.4	1	Spices
Lotus - root powder	33	4.1	74	12.3	2.6	0.1	Spices
Flaxseed	35	0.6	534	1.6	18.3	42.2	Spices
Lupine	15	6.1	371	40.4	36.2	9.7	Spices
Poppy seed	35	9.8	525	28	18	42	Spices
Cassava - bitter, sweet	55	20.9	159	38	1.4	0.3	Spices
Oregano	5	3.2	333	64.7	11.3	10	Spices
Spices - cinnamon	5	4	247	81	4	1.2	Spices
Caraway	5	0.6	333	11.9	19.8	14.6	Spices
Vinegar	15	N/A	18	N/A	N/A	N/A	Spices
Horseradish	10	1.1	56	10.5	3.2	0.4	Spices
Garlic	30	9	143	29.9	6.5	0.5	Spices
Agave syrup	15	11.4	310	76	N/A	0.5	Sweeteners
Stevia	0	N/A	18	0.1	N/A	N/A	Sweeteners
Fructose	20	20	399	99.8	N/A	N/A	Sweeteners
Coconut Sugar	35	1.8	19	5	N/A	N/A	Sweeteners
Maple syrup	55	36.9	261	67.1	N/A	0.2	Sweeteners
Chicory Syrup	55	5.2	167	9.5	N/A	N/A	Sweeteners
Corn syrup	15	11.7	286	78	N/A	N/A	Sweeteners
Peanut Butter - Sugar Free	25	7	567	28	26	49	Sweets
Muesli Bar - Gluten Free	50	37.1	285	74.3	2.9	N/A	Sweets
White chocolate	44	26	539	59.2	5.9	31.1	Sweets
Jam	51	47.5	376	93.1	0.5	0.1	Sweets
Strawberry Jam - Low Sugar	51	31.1	246	61	N/A	N/A	Sweets
Chocolate candy with sweeteners	23	8.2	547	35.7	6.9	52.4	Sweets
Marmalade - Sugar Free	30	22.2	284	73.9	0.3	0.1	Sweets
Almond paste - Sugar Free	35	15.1	458	43	9	27.7	Sweets
Milk chocolate	49	28.9	535	59	8	30	Sweets
Sorbet - Sugar Free	40	4.8	50	12	N/A	N/A	Sweets
Dark Chocolate 85% Cocoa	20	9.6	539	48.2	6.2	34.4	Sweets
Chocolate	49	29.9	546	61	4.9	31	Sweets
Chocolate 70% cocoa	25	9	549	36	9.1	39	Sweets
Dark chocolate	23	13.8	546	60	4.9	30.2	Sweets
Sherbet	50	27.6	368	55.2	5.7	13.9	Sweets
Avocado	10	0.9	160	9	2	15	Vegetables
Artichoke	20	1.2	28	6	1.2	0.1	Vegetables
Eggplant	20	1.7	35	8.7	0.8	0.2	Vegetables
Eggplant Caviar	40	5.3	146	13.3	1.7	5.1	Vegetables
Broccoli	15	0.5	35	3.1	3.5	0.4	Vegetables
Broccoli - Cooked	45	3.1	45	7	3	1	Vegetables
Brussels sprouts - Fresh	15	1.1	36	7.1	2.5	0.5	Vegetables
Squash	15	0.7	24	4.6	0.6	0.3	Vegetables
Capers	20	0.8	30	4.2	2.1	0.5	Vegetables
White cabbage	15	0.9	24	5.8	1.2	0.1	Vegetables
Brussels sprouts	15	0.3	46	2.3	3.6	2.4	Vegetables
Sauerkraut	15	0.8	29	5	1.7	0.1	Vegetables
Cauliflower	15	0.8	25	5.3	2	0.1	Vegetables
Kohlrabi	20	2.1	42	10.6	2.8	N/A	Vegetables
Pickled Cucumber	15	0.7	18	4.6	N/A	N/A	Vegetables
Black olives	15	4.8	361	32	2.2	8.7	Vegetables
Carrot - Fresh	30	2	41	6.8	0.9	0.2	Vegetables
Cucumber	15	0.4	15	2.8	0.8	0.1	Vegetables
Dill pickles	15	0.2	16	1.3	2.8	N/A	Vegetables
Olives	15	0.9	115	6.3	0.8	10.7	Vegetables
Chinese cabbage	20	0.4	12	2.2	1.1	0.2	Vegetables
Sweet pepper	15	0.8	27	5.3	1.3	N/A	Vegetables
Chilli	15	1.4	40	9.5	2	0.2	Vegetables
Chilli Green - Fresh	15	1.2	40	8	2	0.2	Vegetables
Tomatoes - Fresh	30	1.1	24	3.8	1.1	0.2	Vegetables
Ratatouille	20	1	38	5	0.9	1.6	Vegetables
Rhubarb	15	0.4	13	2.5	0.7	0.1	Vegetables
Radish	15	0.5	20	3.4	1.2	0.1	Vegetables
Turnip - Raw	30	1.9	30	6.2	1.5	0.1	Vegetables
Beetroot - Fresh	30	2.6	43	8.8	1.5	0.1	Vegetables
Scorzonera - Kozelec	30	0.3	17	1	1	1	Vegetables
Sweet pepper (red, green), paprika	15	1	33	6.9	1.3	N/A	Vegetables
Salted cucumbers	15	0.3	11	2.3	0.3	0.2	Vegetables
Tomatoes	30	1.1	24	3.8	1.1	0.2	Vegetables
Tomatoes - Dried	35	10.2	170	29	6.3	4.3	Vegetables
Jerusalem artichoke - Fresh	50	6.4	61	12.8	2.1	0.1	Vegetables
Turnip, Fresh Turnip	30	1.8	28	6	1	N/A	Vegetables
Cauliflower - Fresh	15	0.8	30	5.4	2.5	0.3	Vegetables
Braised Cauliflower	15	N/A	29	0.3	1.8	4	Vegetables
Zucchini	15	0.5	17	3.1	1.2	0.3	Vegetables
Chayote - Mexican cucumber, mashed from it	50	2.3	19	4.5	0.8	0.1	Vegetables