🌴
CaribbeanCaribbean Food for Diabetics
Jerk chicken, plantains, island dishes rated for GI. Every food rated by glycemic index with nutrition facts.
268
Total Foods
262
Low GI (≤55)
32
Avg GI
98%
Diabetes-Friendly
GI Distribution
262
Low GI (≤55)
6
Medium GI (56-69)
0
High GI (≥70)
All Caribbean Foods (268)
Jerk Chicken (Leg/Thigh)
100
SugarSmart
GI: 0(Low)
197.3
Cal
1.5g
Carbs
24.2g
Protein
0.5g
Fiber
Portion: 1 portion
gemini-2026-05-11src:USDA-FDChigh-protein
Cb Jerk Chicken Grilled Cb2
100
SugarSmart
GI: 1(Low)
94
Cal
0.6g
Carbs
13.8g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-54cvalidated
Grilled Snapper + Steamed Veg
100
SugarSmart
GI: 1(Low)
88
Cal
2.4g
Carbs
12g
Protein
1.2g
Fiber
Portion: 1 fish + veg
caribbeanfishgrilled
Caribbean Grilled Fish Plain
100
SugarSmart
GI: 1(Low)
63
Cal
0g
Carbs
12.5g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-562validated
Ackee Final Cb
99
SugarSmart
GI: 3(Low)
81
Cal
0.6g
Carbs
6.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Jerk Final Cb
100
SugarSmart
GI: 3(Low)
72
Cal
0.6g
Carbs
10g
Protein
0g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Caribbean Callaloo Bhaji Full
100
SugarSmart
GI: 3(Low)
20
Cal
1g
Carbs
1g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-561validated
Callaloo Egg White Omelette (Small)
100
SugarSmart
GI: 5(Low)
120
Cal
2g
Carbs
13g
Protein
1.5g
Fiber
Portion: 1 omelette (150g)
high_proteinlow_carbhigh_fiber
Grilled Mahi Mahi with Lime‑Herb Marinade (Medium)
100
SugarSmart
GI: 5(Low)
110
Cal
0.5g
Carbs
22g
Protein
0.2g
Fiber
Portion: 1 fillet (180g)
high_proteinlow_carblow_fat
Jerk Pork Full Set Cb
99
SugarSmart
GI: 5(Low)
100
Cal
1g
Carbs
11g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-44validated
Jerk Seasoning (Dry Rub)
100
SugarSmart
GI: 5(Low)
100
Cal
20g
Carbs
3g
Protein
5g
Fiber
Portion: 1 tbsp (10g)
very-low-gispice-blendallspice
Caribbean Saltfish Ackee Set
99
SugarSmart
GI: 5(Low)
90
Cal
1g
Carbs
7g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-51validated
Jerk Shrimp Full Set Cb
99
SugarSmart
GI: 5(Low)
78
Cal
1.1g
Carbs
10g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-46validated
Escovitch Full Set Cb
100
SugarSmart
GI: 5(Low)
73
Cal
1.8g
Carbs
9.1g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-42validated
Stew Fish Full Home Cb
99
SugarSmart
GI: 5(Low)
68
Cal
0.9g
Carbs
8.2g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-51validated
Callaloo Full Home Set Cb
99
SugarSmart
GI: 5(Low)
29
Cal
1.1g
Carbs
1.4g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-49validated
Caribbean Fish Broth Full
98
SugarSmart
GI: 5(Low)
27
Cal
0.7g
Carbs
4g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-54bvalidated
Mauby Drink (No Sugar)
98
SugarSmart
GI: 5(Low)
6
Cal
1.2g
Carbs
0g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-2
Mauby Bark Tea (No Sugar)
98
SugarSmart
GI: 5(Low)
5
Cal
1g
Carbs
0g
Protein
0.5g
Fiber
Portion: 1 glass (250ml)
very-low-gidigestivetraditional
Ackee Saltfish Home Full Cb
98
SugarSmart
GI: 8(Low)
95
Cal
1.5g
Carbs
8g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-45validated
Stew Chicken Full Set Cb
98
SugarSmart
GI: 8(Low)
75
Cal
1.3g
Carbs
9.2g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Brown Stew Chicken Set Full Cb
97
SugarSmart
GI: 8(Low)
71
Cal
0.8g
Carbs
8.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-47validated
Caribbean Callaloo Dasheen Cb3
98
SugarSmart
GI: 8(Low)
24
Cal
1.2g
Carbs
1.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-55cvalidated
Escovitch Fish + Steamed Callaloo
100
SugarSmart
GI: 10(Low)
280
Cal
8g
Carbs
26g
Protein
3g
Fiber
Portion: 1 plate
very-low-gino-riceomega-3
Jerk Chicken (Grilled)
99
SugarSmart
GI: 10(Low)
175
Cal
2g
Carbs
25g
Protein
0g
Fiber
Portion: 1 piece
low-giverified-gihigh-protein
Steamed Snapper with Coconut Lime Sauce and Sautéed Spinach (Medium)
99
SugarSmart
GI: 10(Low)
139
Cal
3g
Carbs
21.4g
Protein
0.5g
Fiber
Portion: 1 serving (220g)
high_proteinlow_carblow_gi
Buljol (Saltfish Salad)
99
SugarSmart
GI: 10(Low)
93
Cal
4g
Carbs
12g
Protein
1.3g
Fiber
Portion: 1 serving
caribbeanfishsalad
Ackee Set Breakfast Full Cb
97
SugarSmart
GI: 10(Low)
91
Cal
1.8g
Carbs
7.3g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-43validated
Brown Stew Fish Jam Cb
97
SugarSmart
GI: 10(Low)
77
Cal
2.3g
Carbs
9.1g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-40validated
Conch Salad
99
SugarSmart
GI: 10(Low)
75
Cal
3g
Carbs
14g
Protein
1g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Conch Salad Bahamian
97
SugarSmart
GI: 10(Low)
50
Cal
3g
Carbs
7g
Protein
1g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Sorrel Drink (Hibiscus, No Sugar)
95
SugarSmart
GI: 10(Low)
15
Cal
3g
Carbs
0.3g
Protein
0.5g
Fiber
Portion: 1 glass (250ml)
very-low-giantioxidanthibiscus
Ginger Beer (Homemade, No Sugar)
94
SugarSmart
GI: 10(Low)
10
Cal
2g
Carbs
0g
Protein
0g
Fiber
Portion: 1 glass (250ml)
very-low-gianti-inflammatoryginger
Ackee + Saltfish (Jamaican)
97
SugarSmart
GI: 12(Low)
110
Cal
3g
Carbs
9g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Jerk Pork Full Plate Carib
95
SugarSmart
GI: 12(Low)
110
Cal
2g
Carbs
12g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-36validated
Stewed Chicken (Trinidadian)
96
SugarSmart
GI: 12(Low)
91
Cal
2.7g
Carbs
10g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-24validated
Escovitch Fish (Jamaican Pickled)
97
SugarSmart
GI: 12(Low)
90
Cal
4g
Carbs
10g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-20validated
Jerk Set Full Cb
96
SugarSmart
GI: 12(Low)
86
Cal
1.4g
Carbs
10g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-38validated
Steamed Fish Escovitch (Jamaican)
97
SugarSmart
GI: 12(Low)
82
Cal
2.7g
Carbs
10.9g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Curry Goat Final Cb
94
SugarSmart
GI: 12(Low)
63
Cal
0.8g
Carbs
5.8g
Protein
0g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Cocoa Tea (No Sugar)
95
SugarSmart
GI: 12(Low)
32
Cal
4g
Carbs
1.2g
Protein
0.8g
Fiber
Portion: 1 serving
caribbeancocoadrink
Jerk Chicken + Grilled Vegetables + Coleslaw
100
SugarSmart
GI: 15(Low)
340
Cal
12g
Carbs
30g
Protein
3g
Fiber
Portion: 1 plate
very-low-gino-ricejamaican
Brown Stew Chicken + Steamed Vegetables
100
SugarSmart
GI: 15(Low)
300
Cal
10g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate
very-low-gino-ricecomfort-food
Curry Goat
97
SugarSmart
GI: 15(Low)
165
Cal
4g
Carbs
18g
Protein
1g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Fish Escovitch (Pickled Fried Fish)
97
SugarSmart
GI: 15(Low)
160
Cal
3g
Carbs
20g
Protein
1g
Fiber
Portion: 1 fillet
low-giverified-gihigh-protein
Coconut Milk (Light)
91
SugarSmart
GI: 15(Low)
130
Cal
2g
Carbs
1g
Protein
0g
Fiber
Portion: 1/4 cup (60ml)
very-low-gicooking-basehealthy-fat
Ackee and Saltfish
96
SugarSmart
GI: 15(Low)
120
Cal
4g
Carbs
10g
Protein
1.5g
Fiber
Portion: 1 serving
caribbeanjamaicantraditional
Avocado & Cucumber Salad (Salad)
100
SugarSmart
GI: 15(Low)
120
Cal
6g
Carbs
2g
Protein
5g
Fiber
Portion: 1 bowl (200g)
high_fiberlow_gihealthy_fats
Grilled Mahi Mahi with Callaloo & Tomato Salad (Medium)
99
SugarSmart
GI: 15(Low)
115
Cal
2g
Carbs
22.5g
Protein
1.5g
Fiber
Portion: 1 plate (250g)
high_proteinhigh_fiberlow_carb
Curry Shrimp
97
SugarSmart
GI: 15(Low)
110
Cal
4g
Carbs
18g
Protein
1g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Ackee Saltfish Full Jamaican
94
SugarSmart
GI: 15(Low)
100
Cal
2.7g
Carbs
8.2g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-28validated
Brown Stew Chicken
94
SugarSmart
GI: 15(Low)
100
Cal
4g
Carbs
12g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-2
Brown Stew Fish (Jamaican)
95
SugarSmart
GI: 15(Low)
100
Cal
4g
Carbs
11g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-9cvalidated
Brown Stew Fish Jamaican
95
SugarSmart
GI: 15(Low)
100
Cal
4g
Carbs
11g
Protein
1g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Brown Stew Pork Full
94
SugarSmart
GI: 15(Low)
100
Cal
3g
Carbs
10g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-32validated
Jamaican Pepper Steak
95
SugarSmart
GI: 15(Low)
100
Cal
4g
Carbs
11g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Steamed Fish with Okra
99
SugarSmart
GI: 15(Low)
90
Cal
3g
Carbs
18g
Protein
2g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Souse (Pickled Pork, Light)
94
SugarSmart
GI: 15(Low)
89
Cal
3.3g
Carbs
10g
Protein
0.6g
Fiber
Portion: 1 serving
caribbeanporkpickled
Pepperpot (Guyanese Meat Stew)
94
SugarSmart
GI: 15(Low)
80
Cal
2.4g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-2
Oxtail Stew Full Home Cb
93
SugarSmart
GI: 15(Low)
73
Cal
1.5g
Carbs
6.9g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-49validated
Callaloo
100
SugarSmart
GI: 15(Low)
71
Cal
4.8g
Carbs
3.5g
Protein
4.5g
Fiber
Portion: 1 bowl
gemini-2026-05-11src:USDA-FDClow-carb
Callaloo (Leafy Green Stew)
98
SugarSmart
GI: 15(Low)
45
Cal
3g
Carbs
3g
Protein
3g
Fiber
Portion: 1 serving
low-giverified-gihigh-fiber
Jamaican Steamed Cabbage
95
SugarSmart
GI: 15(Low)
40
Cal
4g
Carbs
2g
Protein
2g
Fiber
Portion: 1 serving
low-giverified-gilow-calorie
Sea Moss Drink (Light)
93
SugarSmart
GI: 15(Low)
40
Cal
8g
Carbs
1g
Protein
1g
Fiber
Portion: 1 glass (250ml)
very-low-gimineral-richirish-moss
Fish Tea Soup Jamaican
93
SugarSmart
GI: 15(Low)
33
Cal
2g
Carbs
4.7g
Protein
0.3g
Fiber
Portion: 1 serving
verified-gibatch-27validated
Callaloo (Leafy Green)
96
SugarSmart
GI: 15(Low)
30
Cal
4g
Carbs
3g
Protein
2g
Fiber
Portion: 1 cup cooked (100g)
very-low-giironcalcium
Steamed Callaloo with Okra (Small)
96
SugarSmart
GI: 15(Low)
28
Cal
4.2g
Carbs
2.4g
Protein
2.5g
Fiber
Portion: 1 bowl (200g)
high_fiberlow_carblow_gi
Caribbean Ackee Breakfast Plate
92
SugarSmart
GI: 18(Low)
109
Cal
2.7g
Carbs
7.3g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-29validated
Jerk Chicken Full Plate
92
SugarSmart
GI: 18(Low)
100
Cal
2.7g
Carbs
10.9g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-35validated
Run Down Home Full Set Cb
91
SugarSmart
GI: 18(Low)
69
Cal
1.9g
Carbs
6.2g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-48validated
Callaloo Soup
93
SugarSmart
GI: 18(Low)
53
Cal
4.7g
Carbs
2.7g
Protein
1.7g
Fiber
Portion: 1 bowl
caribbeansoupgreens
Mannish Water Full Set Cb
91
SugarSmart
GI: 18(Low)
40
Cal
1.7g
Carbs
4g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Unsweetened Coconut Bites
100
SugarSmart
GI: 20(Low)
322
Cal
10g
Carbs
3g
Protein
9g
Fiber
Portion: Few Bites
gemini-2026-05-12snack-backfillsrc:peer-reviewed
Oxtail Stew
94
SugarSmart
GI: 20(Low)
160
Cal
5g
Carbs
18g
Protein
1g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Stew Chicken (Brown Stew)
94
SugarSmart
GI: 20(Low)
145
Cal
5g
Carbs
20g
Protein
1g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Callaloo and Egg White Omelette (Small)
94
SugarSmart
GI: 20(Low)
80
Cal
2g
Carbs
12g
Protein
2g
Fiber
Portion: 1 omelette (150g)
high_proteinhigh_fiberlow_carb
Sauteed Callaloo with Tomatoes (Side)
93
SugarSmart
GI: 20(Low)
35
Cal
5g
Carbs
2g
Protein
2.2g
Fiber
Portion: 1 cup (150g)
high_fiberlow_givegetarian
Coconut Water (Fresh)
90
SugarSmart
GI: 20(Low)
19
Cal
4g
Carbs
0.7g
Protein
1g
Fiber
Portion: 1 glass (250ml)
low-gielectrolyteshydrating
Caribbean Coconut Drops SF
100
SugarSmart
GI: 22(Low)
333
Cal
26.7g
Carbs
3.3g
Protein
6.7g
Fiber
Portion: 1 serving
verified-gibatch-53validated
Stewed Oxtail (Caribbean Lean)
90
SugarSmart
GI: 22(Low)
96
Cal
3.2g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Curry Goat Home Full Cb
89
Smart
GI: 22(Low)
77
Cal
1.5g
Carbs
6.9g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-45validated
Ital Stew Rastafarian Veg
91
SugarSmart
GI: 22(Low)
50
Cal
5.7g
Carbs
2.1g
Protein
1.8g
Fiber
Portion: 1 serving
verified-gibatch-34validated
Peanut Punch (Light, No Sugar)
91
SugarSmart
GI: 25(Low)
160
Cal
12g
Carbs
8g
Protein
2g
Fiber
Portion: 1 glass (250ml)
low-giproteinenergizing
Stamp Go Home Full Set Cb
89
Smart
GI: 25(Low)
150
Cal
10g
Carbs
10g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-48validated
Grilled Jerk Turkey Breast (Main)
90
SugarSmart
GI: 25(Low)
130
Cal
0g
Carbs
24g
Protein
0g
Fiber
Portion: 1 slice (200g)
high_proteinlow_carbgluten_free
Stew Peas Full Set Cb
90
SugarSmart
GI: 25(Low)
67
Cal
6g
Carbs
3.3g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-38validated
Cow Heel Soup
87
Smart
GI: 25(Low)
46
Cal
2.9g
Carbs
4.6g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-2
Mannish Water (Goat Soup)
87
Smart
GI: 25(Low)
46
Cal
2.3g
Carbs
4.6g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Mannish Water Goat Soup
87
Smart
GI: 25(Low)
46
Cal
2.3g
Carbs
4.6g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Gizzada SF Small Cb
86
Smart
GI: 28(Low)
333
Cal
40g
Carbs
3.3g
Protein
3.3g
Fiber
Portion: 1 serving
verified-gibatch-51validated
Caribbean Duckanoo SF Small
86
Smart
GI: 28(Low)
200
Cal
28g
Carbs
2g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-53validated
Caribbean Fried Bake Cheese
87
Smart
GI: 28(Low)
188
Cal
12.5g
Carbs
5g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-561validated
Caribbean Bake Cheese Full Cb3
86
Smart
GI: 28(Low)
180
Cal
14g
Carbs
5g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-55cvalidated
Bake Shark WG Full Cb
87
Smart
GI: 28(Low)
122
Cal
7.8g
Carbs
7.8g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-51validated
Caribbean Bammie Fish Full
86
Smart
GI: 28(Low)
100
Cal
7g
Carbs
6g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-54bvalidated
Roti Curry Full Home Cb
86
Smart
GI: 28(Low)
92
Cal
6.2g
Carbs
5.4g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-46validated
Run Down (Mackerel Coconut)
86
Smart
GI: 28(Low)
88
Cal
4g
Carbs
7.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Run Down Mackerel Coconut
86
Smart
GI: 28(Low)
88
Cal
4g
Carbs
7.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Curry Crab Full Set Cb
86
Smart
GI: 28(Low)
85
Cal
4.6g
Carbs
6.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-43validated
Caribbean Peas Rice Brown Full
87
Smart
GI: 28(Low)
75
Cal
9.2g
Carbs
2.5g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-54bvalidated
Stew Peas Full Carib Brown
88
Smart
GI: 28(Low)
73
Cal
7.3g
Carbs
4g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-36validated
Goat Water Stew (Montserrat)
86
Smart
GI: 28(Low)
67
Cal
3.3g
Carbs
6g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Pepper Pot Soup
86
Smart
GI: 28(Low)
47
Cal
4g
Carbs
3.3g
Protein
1g
Fiber
Portion: 1 serving
verified-gi
Caribbean Corn Soup Full
85
Smart
GI: 28(Low)
33
Cal
3.3g
Carbs
1.3g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-561validated
Pigeon Peas (Cooked)
95
SugarSmart
GI: 29(Low)
121
Cal
23g
Carbs
7g
Protein
6g
Fiber
Portion: 1/2 cup (80g)
low-giproteinfiber
Baked Codfish Fritters
90
SugarSmart
GI: 30(Low)
212
Cal
15g
Carbs
20g
Protein
2g
Fiber
Portion: Few Fritters
gemini-2026-05-12snack-backfillsrc:peer-reviewed
Grilled Mahi Mahi with Avocado Salsa (Small)
89
Smart
GI: 30(Low)
120
Cal
2g
Carbs
22g
Protein
1.5g
Fiber
Portion: 1 fillet with salsa (150g)
high_proteinlow_carbgluten_free
Grilled Mahi Mahi with Lime & Herb Marinade (Medium)
86
Smart
GI: 30(Low)
120
Cal
0g
Carbs
22g
Protein
0g
Fiber
Portion: 1 fillet (180g)
high_proteinlow_carbpescatarian
Grilled Shrimp & Avocado Salad (Small)
92
SugarSmart
GI: 30(Low)
110
Cal
5g
Carbs
12g
Protein
4g
Fiber
Portion: 1 bowl (180g)
high_proteinhigh_fiberlow_carb
Steamed Callaloo with Garlic & Lime (Side)
86
Smart
GI: 30(Low)
30
Cal
4g
Carbs
2g
Protein
2g
Fiber
Portion: 1 serving (150g)
high_fiberlow_carbvegetarian
Doubles (Chickpea Bara 2)
89
Smart
GI: 32(Low)
171
Cal
20g
Carbs
5.7g
Protein
3.6g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Roti Curry Shrimp Full Cb
84
Smart
GI: 32(Low)
100
Cal
7.7g
Carbs
6.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-40validated
Stew Peas (Kidney Bean + Coconut)
88
Smart
GI: 32(Low)
88
Cal
11.2g
Carbs
4.8g
Protein
3.2g
Fiber
Portion: 1 serving
verified-gibatch-2
Curry Goat Full Plate Jam
84
Smart
GI: 32(Low)
86
Cal
3.6g
Carbs
7.1g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-35validated
Pelau Home Full Set Cb
83
Smart
GI: 32(Low)
79
Cal
5.7g
Carbs
4.3g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-47validated
Guyanese Metemgee (Coconut Soup)
84
Smart
GI: 32(Low)
67
Cal
6g
Carbs
2.7g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Oil Down Full Set Cb
83
Smart
GI: 32(Low)
67
Cal
5.3g
Carbs
3.3g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-42validated
Caribbean Provision Boiled
84
Smart
GI: 32(Low)
53
Cal
10.7g
Carbs
0.7g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-563validated
Spiced Roasted Pumpkin Seeds (Snack)
97
SugarSmart
GI: 35(Low)
559
Cal
15g
Carbs
30g
Protein
6g
Fiber
Portion: 1 handful (30g)
high_proteinhigh_fiberlow_gi
Steamed Fish + Okra + Green Banana
92
SugarSmart
GI: 35(Low)
280
Cal
20g
Carbs
26g
Protein
4g
Fiber
Portion: 1 plate
low-gino-ricelight
Festival Baked Small 3pc Cb
81
Smart
GI: 35(Low)
233
Cal
30g
Carbs
3.3g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-51validated
Stamp and Go (Fritter 3pc)
85
Smart
GI: 35(Low)
180
Cal
16g
Carbs
12g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-27validated
Rum Raisin Ice Cream (SF Small)
80
Smart
GI: 35(Low)
171
Cal
20g
Carbs
4.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-13validated
Trini Doubles + Pepper Sauce
87
Smart
GI: 35(Low)
171
Cal
21.4g
Carbs
5.7g
Protein
3.6g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Spiced Roasted Chickpeas (Small)
93
SugarSmart
GI: 35(Low)
150
Cal
15g
Carbs
8g
Protein
6g
Fiber
Portion: 40g (handful)
high_fiberhigh_proteinlow_gi
Jerk Chicken Wrap (WG)
84
Smart
GI: 35(Low)
140
Cal
11g
Carbs
11g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Coconut Chia Pudding (Small)
90
SugarSmart
GI: 35(Low)
120
Cal
8g
Carbs
4g
Protein
5g
Fiber
Portion: 1 cup (200g)
high_fiberhigh_proteinlow_carb
Ackee + Saltfish + Dumpling (Small)
82
Smart
GI: 35(Low)
118
Cal
8.2g
Carbs
7.3g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Caribbean Black Bean & Quinoa Salad (Small)
88
Smart
GI: 35(Low)
115
Cal
18g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_gi
Jamaican Pepper Shrimp with Mixed Greens (Dinner)
87
Smart
GI: 35(Low)
110
Cal
5g
Carbs
20g
Protein
2g
Fiber
Portion: 1 plate (180g)
high_proteinlow_carbpescatarian
Curry Crab Roti Full Caribbean
83
Smart
GI: 35(Low)
108
Cal
8.5g
Carbs
6.9g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-34validated
Callaloo + Boiled Egg + Toast
84
Smart
GI: 35(Low)
100
Cal
8g
Carbs
7g
Protein
2g
Fiber
Portion: 1 plate
caribbeangreensegg
Roasted Pigeon Peas (Snack)
90
SugarSmart
GI: 35(Low)
100
Cal
18g
Carbs
6g
Protein
5g
Fiber
Portion: 1 handful (30g)
high_fiberhigh_proteinlow_gi
Saltfish Buljol + Provision
84
Smart
GI: 35(Low)
100
Cal
9g
Carbs
8g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gi
Curry Goat Full Caribbean
82
Smart
GI: 35(Low)
93
Cal
5g
Carbs
7.1g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-27validated
Pelau Brown Set Cb
82
Smart
GI: 35(Low)
86
Cal
7.9g
Carbs
5g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-39validated
Steamed Fish + Okra + Bammy
84
Smart
GI: 35(Low)
79
Cal
6.4g
Carbs
8.6g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-2
Provision Plate Full Cb
82
Smart
GI: 35(Low)
72
Cal
11.2g
Carbs
1.2g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-44validated
Low-Sugar Sorrel Drink (Beverage)
79
Smart
GI: 35(Low)
20
Cal
5g
Carbs
0g
Protein
0g
Fiber
Portion: 1 cup (250ml)
low_carbno_added_sugargluten_free
Curry Goat + Steamed Cabbage + Plantain (Boiled)
88
Smart
GI: 38(Low)
380
Cal
22g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate
low-gino-ricespicy
Jerk Pork + Roasted Breadfruit + Salad
88
Smart
GI: 38(Low)
380
Cal
22g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate
low-gino-ricesmoky
Pepper Pot Stew + Roti
89
Smart
GI: 38(Low)
360
Cal
24g
Carbs
24g
Protein
4g
Fiber
Portion: 1 bowl + roti
low-gino-riceguyanese
Tamarind Ball (2 pcs)
85
Smart
GI: 38(Low)
200
Cal
46.7g
Carbs
0g
Protein
6.7g
Fiber
Portion: 1 serving
verified-gibatch-2
Conch Fritter (Baked, 3 pc)
82
Smart
GI: 38(Low)
178
Cal
17.8g
Carbs
11.1g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-2
Curry Chicken Roti (Full)
81
Smart
GI: 38(Low)
120
Cal
10.4g
Carbs
8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Green Plantain (Boiled)
79
Smart
GI: 38(Low)
116
Cal
31g
Carbs
1g
Protein
2g
Fiber
Portion: 1 medium (120g)
low-giresistant-starchstaple
Plantain (Boiled, Green)
79
Smart
GI: 38(Low)
116
Cal
31g
Carbs
1g
Protein
2g
Fiber
Portion: 1 plantain (120g)
low-giresistant-starchpotassium
Curry Crab + Dumpling Small
80
Smart
GI: 38(Low)
104
Cal
8g
Carbs
7.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Curry Crab+Dumpling (Small)
80
Smart
GI: 38(Low)
104
Cal
8g
Carbs
7.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Pelau Chicken Full Plate
81
Smart
GI: 38(Low)
93
Cal
9.3g
Carbs
5.7g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-32validated
Green Banana & Black Bean Salad
86
Smart
GI: 38(Low)
80
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: 1 serving (200g)
high_fiberhigh_proteinlow_gi
Asopao de Pollo (Puerto Rican)
79
Smart
GI: 38(Low)
57
Cal
5.1g
Carbs
4.6g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Trinidadian Corn Soup
80
Smart
GI: 38(Low)
47
Cal
6g
Carbs
2.7g
Protein
1g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Grilled Lobster + Festival + Coleslaw
85
Smart
GI: 40(Low)
340
Cal
22g
Carbs
28g
Protein
2g
Fiber
Portion: 1 plate
low-gino-riceseafood
Ackee and Saltfish + Boiled Green Banana
85
Smart
GI: 40(Low)
280
Cal
24g
Carbs
18g
Protein
3g
Fiber
Portion: 1 plate (250g)
low-gijamaicantraditional
Ital Stew (Vegetable Stew) + Dumplings
86
Smart
GI: 40(Low)
260
Cal
30g
Carbs
8g
Protein
5g
Fiber
Portion: 1 bowl + dumplings
low-gino-ricerastafarian
Escovitch Fish
82
Smart
GI: 40(Low)
203
Cal
6g
Carbs
20g
Protein
1g
Fiber
Portion: Fillet
gemini-2026-05-12thin-cuisine-backfillsrc:USDA-FDC
Baked Unripe Plantain Chips
82
Smart
GI: 40(Low)
200
Cal
30g
Carbs
2g
Protein
4g
Fiber
Portion: Small Bag
gemini-2026-05-12snack-backfillsrc:peer-reviewed
Coconut Chia Pudding (Breakfast)
93
SugarSmart
GI: 40(Low)
130
Cal
15g
Carbs
4g
Protein
8g
Fiber
Portion: 1 cup (150g)
high_fiberlow_carbvegetarian
Tamarind Balls (Low Sugar)
82
Smart
GI: 40(Low)
120
Cal
18g
Carbs
1g
Protein
3g
Fiber
Portion: 3 pieces
low-giverified-gi
Citrus Marinated Grilled Tilapia with Herbed Quinoa (Lunch)
84
Smart
GI: 40(Low)
115
Cal
12g
Carbs
18g
Protein
2g
Fiber
Portion: 1 plate (200g)
high_proteinlow_carbpescatarian
Coconut Chia Pudding (Snack)
89
Smart
GI: 40(Low)
110
Cal
10g
Carbs
3g
Protein
6g
Fiber
Portion: 1 cup (150g)
high_fiberlow_carbvegetarian
Stewed Chicken + Provisions
81
Smart
GI: 40(Low)
107
Cal
8.6g
Carbs
9.3g
Protein
1.4g
Fiber
Portion: 1 plate
caribbeanchickenroot-veg
Green Banana Porridge
80
Smart
GI: 40(Low)
72
Cal
13.6g
Carbs
1.6g
Protein
1.6g
Fiber
Portion: 1 serving
caribbeanbananaporridge
Curry Goat + Roti + Salad
84
Smart
GI: 42(Low)
460
Cal
30g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate
low-gispicycomplete-meal
Doubles (Chickpea + Bara) + Pepper Sauce
84
Smart
GI: 42(Low)
340
Cal
38g
Carbs
12g
Protein
5g
Fiber
Portion: 2 doubles + sauce
low-gitrinidadianstreet-food
Grilled Fish + Bammy (Cassava Bread) + Salad
86
Smart
GI: 42(Low)
340
Cal
22g
Carbs
26g
Protein
3g
Fiber
Portion: 1 plate
low-gino-riceomega-3
Callaloo Soup + Provision (Yam, Cassava)
84
Smart
GI: 42(Low)
320
Cal
36g
Carbs
10g
Protein
5g
Fiber
Portion: 1 bowl + provision
low-giiron-richhearty
Rum Cake (Caribbean, No Sugar, Small)
76
Smart
GI: 42(Low)
320
Cal
40g
Carbs
6g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-4
Plantain Chips (Baked Lightly Salted)
78
Smart
GI: 42(Low)
300
Cal
55g
Carbs
2.5g
Protein
5g
Fiber
Portion: 1 serving
verified-gibatch-13validated
Eggs + Stewed Tomatoes + Breadfruit (Roasted)
83
Smart
GI: 42(Low)
260
Cal
24g
Carbs
14g
Protein
3g
Fiber
Portion: 1 plate (220g)
low-gibreadfruitprotein
Saltfish Fritters (Baked, 3pc)
81
Smart
GI: 42(Low)
180
Cal
18g
Carbs
12g
Protein
2g
Fiber
Portion: 1 serving
caribbeanfishfritter
Fried Bake + Shark (WG)
80
Smart
GI: 42(Low)
150
Cal
13g
Carbs
9g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-9cvalidated
Trini Doubles (Curried Chickpea Flatbread)
82
Smart
GI: 42(Low)
150
Cal
20g
Carbs
6g
Protein
3g
Fiber
Portion: 2 doubles
low-giverified-gi
Bake and Buljol (WG)
80
Smart
GI: 42(Low)
144
Cal
15.6g
Carbs
8.9g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-2
Jamaican Bammy (Cassava Bread) + Fish
79
Smart
GI: 42(Low)
130
Cal
14g
Carbs
8g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Curry Goat + Roti
79
Smart
GI: 42(Low)
129
Cal
10.7g
Carbs
8.6g
Protein
1.1g
Fiber
Portion: 1 plate
caribbeangoatcurry
Roti + Curry Shrimp
79
Smart
GI: 42(Low)
120
Cal
12g
Carbs
7.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-2
Jerk Shrimp + Rice Peas Brown
79
Smart
GI: 42(Low)
107
Cal
11.4g
Carbs
7.1g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Curry Goat + Brown Rice
78
Smart
GI: 42(Low)
100
Cal
9.3g
Carbs
6.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Fish Stew + Ground Provisions
79
Smart
GI: 42(Low)
100
Cal
9.3g
Carbs
8g
Protein
1.3g
Fiber
Portion: 1 bowl
caribbeanfishstew
Bajan Flying Fish + Cou Cou
79
Smart
GI: 42(Low)
96
Cal
9.6g
Carbs
7.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Barbados Cou Cou + Flying Fish
79
Smart
GI: 42(Low)
96
Cal
9.6g
Carbs
7.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Goat Curry (Jamaican Brown Rice)
78
Smart
GI: 42(Low)
93
Cal
8.7g
Carbs
6.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Calaloo + Rice (Brown)
79
Smart
GI: 42(Low)
86
Cal
11.4g
Carbs
2.9g
Protein
1.8g
Fiber
Portion: 1 serving
verified-gibatch-2
Cou-Cou (Cornmeal + Okra)
79
Smart
GI: 42(Low)
80
Cal
14g
Carbs
2g
Protein
2g
Fiber
Portion: 1 serving
verified-gi
Provision Platter (Yam + Green Banana + Dasheen)
78
Smart
GI: 42(Low)
80
Cal
16.8g
Carbs
1.6g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-2
Porridge (Oat + Cinnamon)
78
Smart
GI: 42(Low)
72
Cal
12g
Carbs
2.4g
Protein
1.6g
Fiber
Portion: 1 serving
caribbeanoatscinnamon
Chicken Roti + Salad
82
Smart
GI: 44(Low)
440
Cal
34g
Carbs
26g
Protein
3g
Fiber
Portion: 1 roti + salad
low-gitrinidadiancomplete-meal
Sweet Potato Pone (No Sugar)
80
Smart
GI: 44(Low)
175
Cal
30g
Carbs
2.5g
Protein
3.8g
Fiber
Portion: 1 serving
verified-gibatch-2
Sweet Potato Pudding (No Sugar)
79
Smart
GI: 44(Low)
175
Cal
32.5g
Carbs
3.8g
Protein
3.8g
Fiber
Portion: small slice
caribbeansweet-potatodessert
Oxtail Stew + Lima Beans + Brown Rice
86
Smart
GI: 45(Low)
480
Cal
38g
Carbs
32g
Protein
5g
Fiber
Portion: 1 plate
low-gislow-cookedcomplete-meal
Callaloo + Boiled Dumplings (Small)
81
Smart
GI: 45(Low)
200
Cal
26g
Carbs
8g
Protein
4g
Fiber
Portion: 1 plate (200g)
low-giiron-richtraditional
Coconut Chana Stew with Spinach (Small)
88
Smart
GI: 45(Low)
191
Cal
28g
Carbs
9g
Protein
7.6g
Fiber
Portion: 1 bowl (200g)
high_fibermoderate_proteinlow_gi
Accra (Saltfish Fritters, 2 Baked)
77
Smart
GI: 45(Low)
150
Cal
16g
Carbs
10g
Protein
1g
Fiber
Portion: 2 pieces (80g)
low-gibakedprotein
Coconut Lime Chia Pudding (Breakfast)
90
SugarSmart
GI: 45(Low)
150
Cal
12g
Carbs
5g
Protein
8g
Fiber
Portion: 1 cup (180g)
high_fiberlow_carblow_gi
Macaroni Pie (WG, Small)
78
Smart
GI: 45(Low)
147
Cal
18.7g
Carbs
6.7g
Protein
2g
Fiber
Portion: 1 serving
verified-gi
Fried Plantain + Scrambled Egg
78
Smart
GI: 45(Low)
144
Cal
15.6g
Carbs
6.7g
Protein
1.7g
Fiber
Portion: 1 serving
caribbeanplantainegg
Quinoa and Callaloo Salad with Black Beans (Medium)
82
Smart
GI: 45(Low)
130
Cal
18g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fibermoderate_proteinlow_gi
Baked Mackerel with Callaloo (Small)
81
Smart
GI: 45(Low)
120
Cal
4g
Carbs
18g
Protein
2g
Fiber
Portion: 1 plate (200g)
high_proteinhigh_fiberlow_carb
Caribbean Quinoa & Black Bean Pilaf (Lunch)
82
Smart
GI: 45(Low)
120
Cal
18g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Grilled Mahi Mahi with Sautéed Callaloo (Small)
80
Smart
GI: 45(Low)
120
Cal
2g
Carbs
22g
Protein
1.5g
Fiber
Portion: 1 fillet with callaloo (200g)
high_proteinlow_carblow_gi
Callaloo & Quinoa Salad (Small)
82
Smart
GI: 45(Low)
110
Cal
15g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fibermoderate_proteinlow_carb
Grilled Mahi Mahi with Callaloo & Black Bean Salsa (Small)
81
Smart
GI: 45(Low)
110
Cal
6g
Carbs
12g
Protein
3g
Fiber
Portion: 1 plate (250g)
high_proteinhigh_fiberlow_carb
Roasted Green Plantain Slices (Snack)
78
Smart
GI: 45(Low)
110
Cal
25g
Carbs
1g
Protein
3g
Fiber
Portion: 1 cup (60g)
low_carbhigh_fibervegetarian
Barbados Lentil & Pumpkin Soup (Small)
82
Smart
GI: 45(Low)
90
Cal
13g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fibermoderate_proteinlow_gi
Oil Down (Breadfruit Stew, Grenada)
77
Smart
GI: 45(Low)
86
Cal
10g
Carbs
4.3g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-2
Papaya Lime Chia Pudding (Small)
84
Smart
GI: 45(Low)
80
Cal
10g
Carbs
3g
Protein
5g
Fiber
Portion: 150g (1 cup)
high_fibermoderate_carblow_gi
Papaya Chia Pudding (Snack)
84
Smart
GI: 45(Low)
78
Cal
9.5g
Carbs
3g
Protein
5.2g
Fiber
Portion: 1 cup (180g)
high_fiberlow_givegetarian
Pumpkin & Lentil Soup (Soup)
80
Smart
GI: 45(Low)
68
Cal
11.8g
Carbs
4.8g
Protein
3g
Fiber
Portion: 1 bowl (300g)
high_fiberhigh_proteinlow_gi
Callaloo & Red Lentil Soup (Small)
80
Smart
GI: 45(Low)
60
Cal
8g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Papaya & Lime Fresh Fruit Salad (Snack)
77
Smart
GI: 45(Low)
50
Cal
12g
Carbs
0.5g
Protein
2g
Fiber
Portion: 1 bowl (200g)
low_carbhigh_fibervegetarian
Callaloo & Pumpkin Soup (Small)
78
Smart
GI: 45(Low)
45
Cal
8g
Carbs
2g
Protein
2.5g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_carblow_gi
Stew Peas (Kidney Beans + Pork) + Rice
84
Smart
GI: 46(Low)
430
Cal
42g
Carbs
22g
Protein
6g
Fiber
Portion: 1 plate
low-gijamaicanprotein-rich
Bammy (Cassava Bread)
74
Smart
GI: 46(Low)
160
Cal
34g
Carbs
1.5g
Protein
2g
Fiber
Portion: 1 piece (80g)
low-gicassavajamaican
Cassava (Boiled)
73
Smart
GI: 46(Low)
160
Cal
38g
Carbs
1.4g
Protein
1.8g
Fiber
Portion: 1 cup (130g)
low-giroot-vegetablestaple
Brown Stew Fish + Steamed Vegetables + Rice
80
Smart
GI: 48(Low)
420
Cal
36g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate
low-giomega-3complete-meal
Escovitch Fish + Festival + Salad
80
Smart
GI: 48(Low)
420
Cal
32g
Carbs
26g
Protein
3g
Fiber
Portion: 1 plate
low-gipickled-vegcomplete-meal
Coconut Bake + Avocado
81
Smart
GI: 48(Low)
280
Cal
26g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bake + avocado (150g)
low-gihealthy-fatstrinidadian
Coco Bread + Cheese (WG)
75
Smart
GI: 48(Low)
200
Cal
25g
Carbs
6.7g
Protein
1.7g
Fiber
Portion: 1 serving
caribbeanbreadcheese
Johnny Cake (WG, Small)
75
Smart
GI: 48(Low)
200
Cal
30g
Carbs
5g
Protein
2.5g
Fiber
Portion: 1 serving
caribbeanbreadtraditional
Saltfish Fritters (Stamp and Go)
76
Smart
GI: 48(Low)
170
Cal
15g
Carbs
12g
Protein
1g
Fiber
Portion: 3 pieces
low-giverified-gi
Bake and Saltfish (WG)
77
Smart
GI: 48(Low)
156
Cal
16.7g
Carbs
10g
Protein
1.7g
Fiber
Portion: 1 serving
caribbeantrinidadianbread
Rice and Peas (Red Kidney Beans)
78
Smart
GI: 48(Low)
140
Cal
22g
Carbs
5g
Protein
3g
Fiber
Portion: 1/2 cup
low-giverified-gihigh-fiber
Jerk Chicken + Rice and Peas (Brown)
76
Smart
GI: 48(Low)
127
Cal
14g
Carbs
8.7g
Protein
1.7g
Fiber
Portion: 1 plate
caribbeanjamaicanjerk
Oxtail Stew (Lean) + Brown Rice
75
Smart
GI: 48(Low)
120
Cal
12.7g
Carbs
8g
Protein
1g
Fiber
Portion: 1 plate
caribbeanoxtailstew
Boiled Corn on the Cob
76
Smart
GI: 48(Low)
96
Cal
21g
Carbs
3g
Protein
2g
Fiber
Portion: 1 ear (150g)
low-gifiberstreet-food
Spiced Lentil & Pumpkin Curry (Side)
82
Smart
GI: 48(Low)
95
Cal
15g
Carbs
4g
Protein
5g
Fiber
Portion: 1 bowl (200g)
high_fiberhigh_proteinlow_carb
Steamed Sweet Potato & Black Bean Mash (Small)
82
Smart
GI: 48(Low)
95
Cal
14g
Carbs
4g
Protein
5g
Fiber
Portion: 1 cup (150g)
high_fibermoderate_proteinlow_gi
Breadfruit Cou-Cou
76
Smart
GI: 48(Low)
90
Cal
15g
Carbs
1.5g
Protein
2g
Fiber
Portion: 1 serving
verified-gi
Jicama & Mango Salad with Lime Vinaigrette (Small)
77
Smart
GI: 48(Low)
70
Cal
14g
Carbs
1g
Protein
3g
Fiber
Portion: 1 cup (150g)
high_fiberlow_gilow_fat
Coconut Water & Spinach Smoothie (Beverage)
73
Smart
GI: 48(Low)
22
Cal
5.2g
Carbs
0.6g
Protein
0.6g
Fiber
Portion: 1 glass (250g)
low_gilow_carbvegan
Jerk Chicken + Rice and Peas + Coleslaw
80
Smart
GI: 50(Low)
480
Cal
42g
Carbs
30g
Protein
4g
Fiber
Portion: 1 plate
moderate-gijamaicancomplete-meal
Pelau (One-Pot Chicken Rice)
76
Smart
GI: 50(Low)
130
Cal
18g
Carbs
10g
Protein
2g
Fiber
Portion: 1 serving
low-giverified-gi
Spiced Grilled Pork Tenderloin with Steamed Sweet Potato (Small)
80
Smart
GI: 50(Low)
130
Cal
15g
Carbs
20g
Protein
3g
Fiber
Portion: 1 serving (200g)
high_proteinmoderate_fiberlow_gi
Sweet Potato Pudding (Caribbean)
74
Smart
GI: 50(Low)
130
Cal
22g
Carbs
2g
Protein
2g
Fiber
Portion: 1 slice
low-giverified-gi
Pelau (One-Pot Rice + Chicken)
74
Smart
GI: 50(Low)
121
Cal
14.3g
Carbs
7.1g
Protein
1.4g
Fiber
Portion: 1 plate
caribbeantrinidadianrice
Roasted Breadfruit (Small)
75
Smart
GI: 50(Low)
120
Cal
28g
Carbs
1.2g
Protein
3g
Fiber
Portion: 1 slice (80g)
low_gimoderate_carbvegan
Provision Platter (Boiled Yam, Green Banana, Dasheen)
75
Smart
GI: 50(Low)
110
Cal
25g
Carbs
2g
Protein
3g
Fiber
Portion: 1 serving
low-giverified-gihigh-fiber
Tamarind Balls (2)
75
Smart
GI: 50(Low)
110
Cal
24g
Carbs
1g
Protein
3g
Fiber
Portion: 2 balls (30g)
moderate-gitangytraditional
Spiced Lentil & Sweet Potato Stew (Dinner)
81
Smart
GI: 50(Low)
100
Cal
15g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fibermoderate_proteinlow_gi
Cornmeal Porridge (Low Sugar)
72
Smart
GI: 50(Low)
95
Cal
18g
Carbs
2g
Protein
1g
Fiber
Portion: 1 bowl
low-giverified-gi
Pumpkin & Black Bean Salad with Avocado (Large)
79
Smart
GI: 50(Low)
95
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: 1 plate (300g)
high_fiberhigh_proteinlow_carb
Pumpkin & Black Bean Soup (Small)
81
Smart
GI: 50(Low)
90
Cal
12g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fibermoderate_proteinlow_carb
Spiced Sweet Potato Mash (Side)
76
Smart
GI: 50(Low)
90
Cal
20g
Carbs
1.5g
Protein
3g
Fiber
Portion: 1 serving (200g)
high_fiberlow_carbvegetarian
Caribbean Black Bean & Pumpkin Soup (Bowl)
79
Smart
GI: 50(Low)
80
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_gimoderate_protein
Johnnycake (Cornmeal Flatbread)
72
Smart
GI: 52(Low)
190
Cal
28g
Carbs
4g
Protein
2g
Fiber
Portion: 1 piece
low-giverified-gi
Bake and Buljol (Fried Dough + Salt Cod)
72
Smart
GI: 52(Low)
180
Cal
22g
Carbs
10g
Protein
1g
Fiber
Portion: 1 serving
low-giverified-gi
Baked Breadfruit Chips (Snack)
75
Smart
GI: 52(Low)
130
Cal
30g
Carbs
1.5g
Protein
4g
Fiber
Portion: 1 handful (50g)
low_carbhigh_fibervegetarian
Breadfruit Roasted + Saltfish
74
Smart
GI: 52(Low)
130
Cal
16g
Carbs
8g
Protein
2g
Fiber
Portion: 1 serving
caribbeanbreadfruitfish
Cornmeal Porridge (Small)
72
Smart
GI: 52(Low)
80
Cal
13.6g
Carbs
2g
Protein
1.2g
Fiber
Portion: 1 bowl
caribbeanporridgecorn
Grilled Mahi Mahi with Herbed Quinoa (Dinner)
75
Smart
GI: 53(Low)
115
Cal
12g
Carbs
18g
Protein
1.5g
Fiber
Portion: 1 plate (300g)
high_proteinmoderate_fiberlow_gi
Johnny Cake (Baked) + Cheese
69
Be Careful
GI: 55(Low)
250
Cal
30g
Carbs
8g
Protein
1g
Fiber
Portion: 1 cake + cheese (120g)
moderate-gibakedquick
Curry Goat with Roti
75
Smart
GI: 55(Low)
223
Cal
23g
Carbs
14g
Protein
3g
Fiber
Portion: Plate
gemini-2026-05-12thin-cuisine-backfillsrc:peer-reviewed
Plantain Mofongo
74
Smart
GI: 55(Low)
200
Cal
30g
Carbs
3g
Protein
4g
Fiber
Portion: Bowl
gemini-2026-05-12thin-cuisine-backfillsrc:USDA-FDC
Bread Pudding (Light, Small)
69
Be Careful
GI: 55(Low)
180
Cal
26g
Carbs
4g
Protein
1g
Fiber
Portion: 1 small slice (60g)
moderate-giportion-controlcoconut-milk
Cassava Pone (Small Slice)
68
Be Careful
GI: 55(Low)
180
Cal
28g
Carbs
2g
Protein
1g
Fiber
Portion: 1 slice (60g)
moderate-gicassavacoconut
Coconut Drops (2 Small)
71
Smart
GI: 55(Low)
160
Cal
20g
Carbs
2g
Protein
2g
Fiber
Portion: 2 pieces (40g)
moderate-gicoconutginger
Rice and Peas
72
Smart
GI: 55(Low)
160
Cal
28g
Carbs
5g
Protein
3g
Fiber
Portion: 1 cup (180g)
moderate-gicoconut-milkkidney-beans
Banana Fritters (Baked, 2)
71
Smart
GI: 55(Low)
140
Cal
22g
Carbs
2g
Protein
2g
Fiber
Portion: 2 pieces (60g)
moderate-gibakedbanana
Ripe Plantain (Baked)
69
Be Careful
GI: 55(Low)
122
Cal
32g
Carbs
1g
Protein
2g
Fiber
Portion: 1 medium (120g)
moderate-gibakedpotassium
Spiced Roasted Breadfruit Slices with Lime Yogurt Dip (Snack)
77
Smart
GI: 55(Low)
120
Cal
20g
Carbs
2g
Protein
5g
Fiber
Portion: 1 serving (100g)
high_fiberlow_carbvegetarian
Doubles
71
Smart
GI: 60(Medium)
242
Cal
30g
Carbs
7g
Protein
4g
Fiber
Portion: Pair
gemini-2026-05-12thin-cuisine-backfillsrc:peer-reviewed
Festival (Fried Dough, 1 piece)
64
Be Careful
GI: 60(Medium)
220
Cal
32g
Carbs
3g
Protein
1g
Fiber
Portion: 1 piece (60g)
moderate-gicornmealjamaican
Grater Cake (Coconut, Small)
67
Be Careful
GI: 60(Medium)
200
Cal
28g
Carbs
2g
Protein
2g
Fiber
Portion: 1 small piece (40g)
moderate-gicoconutjamaican
Roasted Breadfruit
73
Smart
GI: 60(Medium)
120
Cal
28g
Carbs
1g
Protein
5g
Fiber
Portion: 1 slice (100g)
moderate-gifiber-richstaple
Breadfruit (Roasted)
73
Smart
GI: 60(Medium)
103
Cal
27g
Carbs
1g
Protein
5g
Fiber
Portion: 1 slice (100g)
moderate-gifibertropical
Sugar Cane (Small Piece)
62
Be Careful
GI: 65(Medium)
40
Cal
10g
Carbs
0g
Protein
0.5g
Fiber
Portion: small piece (30g)
moderate-ginatural-sugarportion-control
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