🥐
EuropeEuropean Food for Diabetics
Continental European dishes rated for blood sugar impact. Every food rated by glycemic index with nutrition facts.
353
Total Foods
350
Low GI (≤55)
30
Avg GI
99%
Diabetes-Friendly
GI Distribution
350
Low GI (≤55)
3
Medium GI (56-69)
0
High GI (≥70)
All European Foods (353)
Baked Salmon with Steamed Veg
Baked Salmon
100
SugarSmart
GI: 1(Low)
208
Cal
0g
Carbs
25g
Protein
0g
Fiber
Portion: 1 fillet + veg (250g)
zero-giomega-3heart-health
Grilled Sardines + Mixed Salad
Grilled Sardines
100
SugarSmart
GI: 1(Low)
208
Cal
0g
Carbs
24g
Protein
0g
Fiber
Portion: 1 plate (200g)
zero-giomega-3calcium
Swiss Fondue (Cheese Small)
100
SugarSmart
GI: 1(Low)
200
Cal
3.3g
Carbs
11.7g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Smoked Salmon with Cream Cheese
Smoked Salmon
100
SugarSmart
GI: 1(Low)
172
Cal
2g
Carbs
18g
Protein
0g
Fiber
Portion: 1 serving (100g)
zero-giomega-3protein-rich
Herb Crusted Rack of Lamb
100
SugarSmart
GI: 1(Low)
169
Cal
1.3g
Carbs
15g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Lamb Rack + Herb Crust
100
SugarSmart
GI: 1(Low)
163
Cal
2.5g
Carbs
15g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Gravlax (Cured Salmon)
Gravlax
100
SugarSmart
GI: 1(Low)
160
Cal
1g
Carbs
20g
Protein
0g
Fiber
Portion: 2 slices (60g)
zero-giomega-3scandinavian
Scrambled Eggs (2, Low Butter)
Anda Bhurji
100
SugarSmart
GI: 1(Low)
148
Cal
1.2g
Carbs
13g
Protein
0g
Fiber
Portion: 2 eggs (100g)
zero-gihigh-proteinomega-3
Cheese Board (Small Portion)
Mini Cheese Board
100
SugarSmart
GI: 1(Low)
140
Cal
1g
Carbs
8g
Protein
0g
Fiber
Portion: 30g cheese + veg
zero-gicalciumprotein
Norwegian Salmon + Dill Sauce
100
SugarSmart
GI: 1(Low)
120
Cal
1g
Carbs
11g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Olives (Green, Marinated)
Green Olives
100
SugarSmart
GI: 1(Low)
115
Cal
2g
Carbs
1g
Protein
2g
Fiber
Portion: 10 olives (30g)
zero-gihealthy-fatsantioxidant
Vitello Tonnato (Cold Veal + Tuna)
100
SugarSmart
GI: 1(Low)
111
Cal
1.1g
Carbs
13.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Pickled Herring (Small)
Matjes Herring
100
SugarSmart
GI: 1(Low)
100
Cal
0g
Carbs
12g
Protein
0g
Fiber
Portion: small portion (40g)
zero-giomega-3vitamin-d
Lemon Herb Roasted Chicken
100
SugarSmart
GI: 1(Low)
95
Cal
1g
Carbs
14g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Grilled Squid + Lemon (Greek)
100
SugarSmart
GI: 1(Low)
93
Cal
1.3g
Carbs
12g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-20validated
Moules Marinières (Mussels Wine)
100
SugarSmart
GI: 1(Low)
56
Cal
1.6g
Carbs
7.2g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-15validated
Dandelion Coffee
Dandelion Coffee
99
SugarSmart
GI: 1(Low)
3
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gicaffeine-freeliver-health
Espresso (No Sugar)
Espresso
99
SugarSmart
GI: 1(Low)
3
Cal
0g
Carbs
0.1g
Protein
0g
Fiber
Portion: 30ml
zero-giantioxidantsmetabolism
Rooibos Chai
Rooibos Chai
99
SugarSmart
GI: 1(Low)
3
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gicaffeine-freespiced
Linden Tea (Tilleul)
Tilleul
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gicalmingcaffeine-free
Verbena Tea
Verveine
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gidigestiverelaxing
Chamomile Tea
Kamillentee
99
SugarSmart
GI: 1(Low)
1
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gicalminganti-inflammatory
Veal Piccata (Lean) + Lemon + Capers
Veal Piccata
100
SugarSmart
GI: 5(Low)
180
Cal
3g
Carbs
26g
Protein
0.5g
Fiber
Portion: 1 serving (150g)
very-low-gilean-proteinlemon
Vegetable Omelette (3 Egg Whites)
Egg White Omelette
100
SugarSmart
GI: 5(Low)
120
Cal
4g
Carbs
20g
Protein
2g
Fiber
Portion: 1 omelette (150g)
very-low-gihigh-proteinlow-calorie
Cranberry Tea
Cranberry Tea
97
SugarSmart
GI: 5(Low)
5
Cal
1g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-giantioxidantsuti-prevention
Elderflower Water (Sugar-Free)
Elderflower Water
97
SugarSmart
GI: 5(Low)
5
Cal
1g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-girefreshingfloral
Tomato Basil Omelette
Tamatar Omelette
100
SugarSmart
GI: 8(Low)
130
Cal
4g
Carbs
16g
Protein
1.5g
Fiber
Portion: 1 omelette (150g)
very-low-givitamin-cprotein-rich
Roast Duck Breast (Lean) + Red Cabbage
Duck Red Cabbage
100
SugarSmart
GI: 10(Low)
200
Cal
8g
Carbs
24g
Protein
2g
Fiber
Portion: 1 serving (200g)
very-low-giironanthocyanins
French Omelette + Mixed Salad
French Omelette Set
100
SugarSmart
GI: 10(Low)
190
Cal
6g
Carbs
16g
Protein
2g
Fiber
Portion: 1 plate (180g)
very-low-giprotein-richherbs
Grilled Seabream + Steamed Fennel
Seabream Fennel
100
SugarSmart
GI: 10(Low)
190
Cal
6g
Carbs
26g
Protein
3g
Fiber
Portion: 1 plate (250g)
very-low-giomega-3digestive
Swedish Gravlax with Dill Mustard Sauce
98
SugarSmart
GI: 10(Low)
170
Cal
1g
Carbs
20g
Protein
0g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Almonds (European Roasted, Small)
Roasted Almonds
99
SugarSmart
GI: 10(Low)
130
Cal
4g
Carbs
4g
Protein
2g
Fiber
Portion: small handful (20g)
very-low-givitamin-ecalcium
Italian Antipasti Plate
97
SugarSmart
GI: 10(Low)
120
Cal
3g
Carbs
6g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-31validated
Grilled Sea Bass with Lemon (European)
98
SugarSmart
GI: 10(Low)
115
Cal
0g
Carbs
22g
Protein
0g
Fiber
Portion: 1 fillet
low-giverified-gihigh-protein
Greek Gyro Plate (No Pita)
98
SugarSmart
GI: 10(Low)
112
Cal
3.2g
Carbs
8.8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Lamb Souvlaki + Greek Salad
98
SugarSmart
GI: 10(Low)
112
Cal
3.2g
Carbs
9.6g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Wiener Würstchen + Sauerkraut
98
SugarSmart
GI: 10(Low)
110
Cal
2g
Carbs
7g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Chicken Souvlaki Plate + Salad
99
SugarSmart
GI: 10(Low)
104
Cal
2.4g
Carbs
11.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Norwegian Salmon Salad
98
SugarSmart
GI: 10(Low)
104
Cal
2.4g
Carbs
8.8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-31validated
Greek Power Salad (Feta Olive)
98
SugarSmart
GI: 10(Low)
88
Cal
3.2g
Carbs
3.2g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-31validated
Grilled Sea Bass + Fennel
98
SugarSmart
GI: 10(Low)
82
Cal
2.7g
Carbs
10.9g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-15validated
Greek Village Salad (Horiatiki)
97
SugarSmart
GI: 10(Low)
72
Cal
3.2g
Carbs
2.4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Berry Sorbet (Erythritol)
98
SugarSmart
GI: 10(Low)
40
Cal
10g
Carbs
0.5g
Protein
2g
Fiber
Portion: Small Scoop
gemini-2026-05-12diabetic-safe-dessertsrc:peer-reviewed
Sauerkraut
Sauerkraut
100
SugarSmart
GI: 10(Low)
19
Cal
4g
Carbs
0.9g
Protein
3g
Fiber
Portion: ½ cup (70g)
very-low-giprobioticfiber
Kefir (Plain, Unsweetened)
Kefir
94
SugarSmart
GI: 11(Low)
45
Cal
4g
Carbs
3.5g
Protein
0g
Fiber
Portion: 200ml
very-low-giprobioticscalcium
Lobster Thermidor (Light)
96
SugarSmart
GI: 12(Low)
110
Cal
3g
Carbs
11g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Chicken Forestière (Mushroom)
96
SugarSmart
GI: 12(Low)
80
Cal
2.4g
Carbs
9.6g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-15validated
Coq au Vin Blanc (White Wine)
95
SugarSmart
GI: 12(Low)
80
Cal
1.6g
Carbs
8.8g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Chicken Provençal + Ratatouille
97
SugarSmart
GI: 12(Low)
71
Cal
2.9g
Carbs
7.9g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-23validated
French Ratatouille + Goat Cheese
96
SugarSmart
GI: 12(Low)
56
Cal
4g
Carbs
2.4g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-31validated
Quark (Plain)
Quark
94
SugarSmart
GI: 14(Low)
67
Cal
4g
Carbs
10g
Protein
0g
Fiber
Portion: 100g
very-low-gihigh-proteincalcium
Caprese Salad + Grilled Chicken
Caprese Chicken
100
SugarSmart
GI: 15(Low)
240
Cal
8g
Carbs
26g
Protein
2g
Fiber
Portion: 1 plate (250g)
very-low-gilycopeneprotein
Mascarpone with Berries (Stevia)
96
SugarSmart
GI: 15(Low)
220
Cal
10g
Carbs
4g
Protein
2g
Fiber
Portion: Small Bowl
gemini-2026-05-12diabetic-safe-dessertsrc:peer-reviewed
Pork Tenderloin + Braised Cabbage
Pork Cabbage Dinner
100
SugarSmart
GI: 15(Low)
220
Cal
8g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate (250g)
very-low-gilean-proteinfiber
Chicken Fricassee + Steamed Veg
Chicken Fricassee
100
SugarSmart
GI: 15(Low)
210
Cal
6g
Carbs
28g
Protein
2g
Fiber
Portion: 1 plate (250g)
very-low-gilean-proteinherbs
Chicken Scallopini + Roast Courgettes
Chicken Scallopini
100
SugarSmart
GI: 15(Low)
210
Cal
6g
Carbs
28g
Protein
2g
Fiber
Portion: 1 plate (250g)
very-low-gilean-proteinlow-carb
Osso Buco (Lean Veal) + Gremolata
Osso Buco Light
98
SugarSmart
GI: 15(Low)
195
Cal
5g
Carbs
26g
Protein
1g
Fiber
Portion: 1 serving (180g)
very-low-gicollageniron
Salade Lyonnaise (Poached Egg + Greens)
Salade Lyonnaise
100
SugarSmart
GI: 15(Low)
190
Cal
8g
Carbs
14g
Protein
3g
Fiber
Portion: 1 bowl (250g)
very-low-giironfrench
Grilled Chicken Salad with Olive Oil
Grilled Chicken Salad
100
SugarSmart
GI: 15(Low)
185
Cal
6g
Carbs
28g
Protein
3g
Fiber
Portion: 1 bowl (250g)
very-low-gilean-proteinhigh-satiety
Salade Nicoise
Salade Nicoise
100
SugarSmart
GI: 15(Low)
150
Cal
8g
Carbs
16g
Protein
3g
Fiber
Portion: 1 plate (250g)
very-low-giomega-3balanced
Roasted Brussels Sprouts with Hazelnuts
100
SugarSmart
GI: 15(Low)
130
Cal
9g
Carbs
4g
Protein
4g
Fiber
Portion: 1 serving (150g)
high_fiberlow_gihealthy_fat
Walnuts (Small Handful)
Walnuts
95
SugarSmart
GI: 15(Low)
130
Cal
3g
Carbs
3g
Protein
1.5g
Fiber
Portion: 10 halves (20g)
very-low-giomega-3brain-health
Eggs Florentine (Poached Eggs on Spinach)
95
SugarSmart
GI: 15(Low)
120
Cal
3g
Carbs
10g
Protein
1g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Grilled Asparagus with Eggs
Asparagus Eggs
99
SugarSmart
GI: 15(Low)
95
Cal
6g
Carbs
9g
Protein
3g
Fiber
Portion: 1 serving (150g)
very-low-gilow-caloriefolate-rich
Niçoise Salad (Tuna + Egg)
95
SugarSmart
GI: 15(Low)
93
Cal
4g
Carbs
7.3g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-4
Zabaglione (Sugar-Free)
Zabaglione SF
92
SugarSmart
GI: 15(Low)
90
Cal
4g
Carbs
4g
Protein
0g
Fiber
Portion: 1 small cup (60g)
very-low-giproteinitalian
Coq au Vin (Chicken in Wine)
95
SugarSmart
GI: 15(Low)
88
Cal
2.4g
Carbs
9.6g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Salade Niçoise Classic
95
SugarSmart
GI: 15(Low)
87
Cal
3.3g
Carbs
7.3g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Cherry Tomatoes + Mozzarella
Tomato Mozz Snack
94
SugarSmart
GI: 15(Low)
85
Cal
4g
Carbs
6g
Protein
1g
Fiber
Portion: small bowl (60g)
very-low-gilycopenecalcium
Chicken Provençal
95
SugarSmart
GI: 15(Low)
80
Cal
3.2g
Carbs
9.6g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Quark with Linseed (German Breakfast)
97
SugarSmart
GI: 15(Low)
80
Cal
3g
Carbs
12g
Protein
2g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Crudites with Tzatziki
Tzatziki Dip
96
SugarSmart
GI: 15(Low)
50
Cal
5g
Carbs
3g
Protein
2g
Fiber
Portion: 1 cup (100g)
very-low-giprobioticfresh
Tzatziki Dip
Tzatziki Solo
93
SugarSmart
GI: 15(Low)
50
Cal
3.5g
Carbs
4g
Protein
0.5g
Fiber
Portion: 3 tbsp (60g)
very-low-giprobioticscucumber
Gazpacho (Cold Tomato Soup)
Gazpacho
94
SugarSmart
GI: 15(Low)
46
Cal
6g
Carbs
1.5g
Protein
1.5g
Fiber
Portion: 1 bowl (250ml)
very-low-girawvitamin-c
Brussels Sprouts (Roasted)
100
SugarSmart
GI: 15(Low)
43
Cal
9g
Carbs
3.4g
Protein
4g
Fiber
Portion: 1 serving
verified-gi
Braised Fennel
Braised Fennel
97
SugarSmart
GI: 15(Low)
40
Cal
6g
Carbs
1g
Protein
3g
Fiber
Portion: 1 cup (100g)
very-low-gidigestivelow-calorie
Grilled Courgettes (Zucchini)
Grilled Zucchini
94
SugarSmart
GI: 15(Low)
40
Cal
5g
Carbs
1.5g
Protein
1.5g
Fiber
Portion: 1 cup (120g)
very-low-gilow-calorieversatile
Ratatouille
95
SugarSmart
GI: 15(Low)
40
Cal
5g
Carbs
1g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-2
Green Smoothie (Spinach, Cucumber, Lemon)
Grüner Smoothie
95
SugarSmart
GI: 15(Low)
35
Cal
6g
Carbs
2g
Protein
2g
Fiber
Portion: 250ml
very-low-gifiber-richdetox
White Asparagus (Steamed)
White Asparagus
96
SugarSmart
GI: 15(Low)
35
Cal
4g
Carbs
2.5g
Protein
2g
Fiber
Portion: 5 spears (100g)
very-low-gifolatelow-calorie
Asparagus (Grilled)
95
SugarSmart
GI: 15(Low)
17
Cal
3.3g
Carbs
1.8g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gi
Tuna Nicoise Bowl
Tuna Nicoise Bowl
100
SugarSmart
GI: 18(Low)
240
Cal
12g
Carbs
24g
Protein
3g
Fiber
Portion: 1 bowl (280g)
very-low-giomega-3olive-oil
Duck Breast + Orange Reduction
93
SugarSmart
GI: 18(Low)
133
Cal
4.4g
Carbs
12.2g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Pan Seared Scallops + Pea Puree
95
SugarSmart
GI: 18(Low)
100
Cal
5.6g
Carbs
10g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Chicken Basquaise (Basque)
93
SugarSmart
GI: 18(Low)
80
Cal
3.2g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Chicken Chasseur (French)
93
SugarSmart
GI: 18(Low)
80
Cal
3.2g
Carbs
9.6g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Chicken Fricassee (French)
93
SugarSmart
GI: 18(Low)
80
Cal
2.4g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-18validated
Rabbit Stew (Mediterranean)
92
SugarSmart
GI: 18(Low)
71
Cal
2.9g
Carbs
8.6g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-15validated
Mushroom Bourguignon
93
SugarSmart
GI: 18(Low)
56
Cal
4g
Carbs
1.6g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-17validated
Grilled Halloumi + Ratatouille
Halloumi Ratatouille
99
SugarSmart
GI: 20(Low)
230
Cal
12g
Carbs
16g
Protein
4g
Fiber
Portion: 1 plate (250g)
very-low-gicalciumolive-oil
Smoked Trout + Horseradish + Beetroot Salad
Smoked Trout Salad
98
SugarSmart
GI: 20(Low)
210
Cal
10g
Carbs
22g
Protein
3g
Fiber
Portion: 1 plate (200g)
very-low-giomega-3nitrates
Bouillabaisse (Fish Stew)
Bouillabaisse
96
SugarSmart
GI: 20(Low)
140
Cal
8g
Carbs
18g
Protein
2g
Fiber
Portion: 1 bowl (300ml)
very-low-giomega-3saffron
Coq au Vin (French Braised Chicken)
93
SugarSmart
GI: 20(Low)
140
Cal
4g
Carbs
16g
Protein
1g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Herb-Grilled Turkey Breast with Roasted Brussels Sprouts
96
SugarSmart
GI: 20(Low)
115
Cal
3g
Carbs
22g
Protein
2g
Fiber
Portion: 1 plate (200g)
high_proteinlow_carbhigh_fiber
Greek Yogurt with Almonds (European)
92
SugarSmart
GI: 20(Low)
100
Cal
6g
Carbs
8g
Protein
1g
Fiber
Portion: 1 cup
low-giverified-gihigh-protein
Baked Herb-Crusted Cod with Roasted Brussels Sprouts (Dinner)
94
SugarSmart
GI: 20(Low)
95
Cal
5g
Carbs
12g
Protein
2g
Fiber
Portion: 1 plate (300g)
high_proteinlow_carbhigh_fiber
Cottage Cheese with Fresh Cherries and Flaxseed (Snack)
94
SugarSmart
GI: 20(Low)
90
Cal
8g
Carbs
12g
Protein
2g
Fiber
Portion: 1 cup (150g)
high_proteinlow_gilow_carb
Swiss Chard Gratin (Light)
Swiss Chard Gratin
95
SugarSmart
GI: 20(Low)
90
Cal
8g
Carbs
5g
Protein
3g
Fiber
Portion: 1 serving (150g)
very-low-gicalciumiron
Greek Yogurt with Berries (No Sugar)
Dahi Berries
95
SugarSmart
GI: 20(Low)
88
Cal
11g
Carbs
8g
Protein
2.5g
Fiber
Portion: 1 cup (150g)
very-low-giantioxidantsprobiotics
Sautéed Swiss Chard with Garlic and Pine Nuts
95
SugarSmart
GI: 20(Low)
80
Cal
5g
Carbs
3g
Protein
3g
Fiber
Portion: 1 cup (150g)
high_fiberlow_carb
Creamy Mushroom Soup (Light)
Mushroom Soup
93
SugarSmart
GI: 20(Low)
65
Cal
8g
Carbs
3g
Protein
2g
Fiber
Portion: 1 bowl (250ml)
very-low-givitamin-dwarming
Carrot Sticks + Herb Dip
Carrot Herb Dip
94
SugarSmart
GI: 20(Low)
55
Cal
7g
Carbs
2g
Protein
3g
Fiber
Portion: 1 cup (80g)
very-low-givitamin-afiber
Ratatouille Tian
Ratatouille
94
SugarSmart
GI: 20(Low)
55
Cal
7g
Carbs
1.5g
Protein
3g
Fiber
Portion: 1 cup (200g)
very-low-giantioxidantfiber-rich
Steamed Artichoke
Steamed Artichoke
99
SugarSmart
GI: 20(Low)
47
Cal
10g
Carbs
3g
Protein
5g
Fiber
Portion: 1 artichoke (120g)
very-low-giprebioticantioxidant
Spanish Gazpacho
90
SugarSmart
GI: 20(Low)
35
Cal
4g
Carbs
1g
Protein
1g
Fiber
Portion: 1 bowl
low-giverified-gilow-calorie
Lentil & Vegetable Soup
Masoor Veg Soup
100
SugarSmart
GI: 22(Low)
115
Cal
17g
Carbs
8g
Protein
6g
Fiber
Portion: 1 bowl (300ml)
very-low-gihigh-fiberiron-rich
Skyr + Berries + Flax Seeds
Skyr Breakfast Bowl
95
SugarSmart
GI: 22(Low)
110
Cal
14g
Carbs
12g
Protein
3g
Fiber
Portion: 1 bowl (180g)
very-low-gihigh-proteinprobiotics
Boeuf Bourguignon (Lean)
90
SugarSmart
GI: 22(Low)
88
Cal
3.2g
Carbs
9.6g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-18validated
Caponata (Sicilian Eggplant)
Caponata
93
SugarSmart
GI: 22(Low)
65
Cal
8g
Carbs
1.5g
Protein
3g
Fiber
Portion: ½ cup (100g)
very-low-giantioxidantolive-oil
Dark Chocolate Mousse (85% Cocoa)
Schokoladenmousse
93
SugarSmart
GI: 23(Low)
140
Cal
10g
Carbs
4g
Protein
3g
Fiber
Portion: 1 small cup (80g)
very-low-giantioxidantsmagnesium
Almond Biscotti (Stevia)
100
SugarSmart
GI: 25(Low)
400
Cal
15g
Carbs
12g
Protein
7g
Fiber
Portion: Piece
gemini-2026-05-12diabetic-safe-dessertsrc:peer-reviewed
Pan-Seared Cod + Celeriac Puree
Cod Celeriac
94
SugarSmart
GI: 25(Low)
175
Cal
10g
Carbs
24g
Protein
2g
Fiber
Portion: 1 plate (220g)
very-low-giomega-3low-calorie
Swedish Meatballs (Turkey)
Turkey Meatballs
90
SugarSmart
GI: 25(Low)
155
Cal
6g
Carbs
20g
Protein
0.5g
Fiber
Portion: 6 meatballs (150g)
low-gilean-proteiniron-rich
Cottage Cheese & Sunflower Seed Crackers (Snack)
91
SugarSmart
GI: 25(Low)
120
Cal
3g
Carbs
10g
Protein
2g
Fiber
Portion: 1 serving (150g)
high_proteinhigh_fiberlow_carb
Herb-Grilled Turkey Breast with Roasted Brussels Sprouts (Medium)
94
SugarSmart
GI: 25(Low)
120
Cal
5g
Carbs
15g
Protein
3g
Fiber
Portion: 200g grilled turkey + 150g roasted Brussels sprouts (350g total)
high_proteinhigh_fiberlow_carb
Beef Bourguignon (Lean)
89
Smart
GI: 25(Low)
88
Cal
4g
Carbs
9.6g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Chicken Paprikash (Hungarian)
88
Smart
GI: 25(Low)
88
Cal
4g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-15validated
Polish Bigos (Hunter's Stew)
91
SugarSmart
GI: 25(Low)
80
Cal
5g
Carbs
8g
Protein
2g
Fiber
Portion: 1 bowl
low-giverified-gi
Quark with Vanilla + Berries
Quark Berries
91
SugarSmart
GI: 25(Low)
75
Cal
10g
Carbs
8g
Protein
2g
Fiber
Portion: 1 cup (120g)
very-low-gihigh-proteinprobiotics
German Kefir (Unsweetened)
86
Smart
GI: 25(Low)
45
Cal
4g
Carbs
3g
Protein
0g
Fiber
Portion: 1 glass
low-giverified-giprobiotic
Smashed Avo + Poached Egg (European)
91
SugarSmart
GI: 28(Low)
144
Cal
7.8g
Carbs
6.7g
Protein
3.3g
Fiber
Portion: 1 serving
verified-gibatch-31validated
Chicken Cordon Bleu (Baked)
87
Smart
GI: 28(Low)
130
Cal
5g
Carbs
14g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Duck Confit + Lentils
88
Smart
GI: 28(Low)
120
Cal
7.2g
Carbs
8.8g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Swedish Meatballs (Lean) + Lingonberry
86
Smart
GI: 28(Low)
110
Cal
4g
Carbs
10g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-2
Jägerschnitzel (Mushroom Sauce)
87
Smart
GI: 28(Low)
109
Cal
5.5g
Carbs
10g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Pork Schnitzel (Baked) + Red Cabbage
88
Smart
GI: 28(Low)
109
Cal
5.5g
Carbs
10g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Sauerbraten (German Pot Roast)
87
Smart
GI: 28(Low)
109
Cal
4.5g
Carbs
11.8g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Gouda Cheese Slice + Apple
Gouda Apple
87
Smart
GI: 28(Low)
100
Cal
8g
Carbs
6g
Protein
1.5g
Fiber
Portion: 1 slice + apple (80g)
low-gicalciumfiber
Norwegian Fishcakes + Salad
87
Smart
GI: 28(Low)
100
Cal
5g
Carbs
9g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-23validated
French Fromage Blanc + Berries
87
Smart
GI: 28(Low)
93
Cal
10.7g
Carbs
6.7g
Protein
1.3g
Fiber
Portion: 1 serving
frenchyogurtberry
Tzatziki + Cucumber + Pita (WG)
87
Smart
GI: 28(Low)
93
Cal
9.3g
Carbs
4g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Prosciutto Wrapped Melon
86
Smart
GI: 28(Low)
83
Cal
8.3g
Carbs
6.7g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-13validated
Crudites with Hummus Dip
Crudites & Dip
90
SugarSmart
GI: 28(Low)
80
Cal
8g
Carbs
4g
Protein
3g
Fiber
Portion: 1 cup veg + 2 tbsp dip (100g)
low-gifiber-richplant-based
Goulash (Hungarian, Lean)
87
Smart
GI: 28(Low)
80
Cal
4.8g
Carbs
8.8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Prosciutto + Melon
86
Smart
GI: 28(Low)
80
Cal
8g
Carbs
6.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Waterzooi (Belgian Chicken Stew)
86
Smart
GI: 28(Low)
67
Cal
3.3g
Carbs
6.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Split Pea Soup (Ham)
89
Smart
GI: 28(Low)
53
Cal
7.3g
Carbs
4g
Protein
2.7g
Fiber
Portion: 1 serving
verified-gibatch-17validated
French Lentil Soup
89
Smart
GI: 28(Low)
47
Cal
6.7g
Carbs
3.3g
Protein
2.7g
Fiber
Portion: 1 serving
verified-gibatch-17validated
Soupe au Pistou (French Veg)
86
Smart
GI: 28(Low)
40
Cal
4.7g
Carbs
2g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Spanish Gazpacho + WG Bread
85
Smart
GI: 28(Low)
40
Cal
5.3g
Carbs
1.3g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-31validated
Caldo Verde (Portuguese Kale)
85
Smart
GI: 28(Low)
33
Cal
3.3g
Carbs
1.3g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Almond Flour Pancake with Ricotta and Blueberries (3 pcs)
96
SugarSmart
GI: 30(Low)
354
Cal
13.7g
Carbs
13.94g
Protein
5.48g
Fiber
Portion: 3 medium pancakes (150g)
high_proteinhigh_fiberlow_gi
Cottage Cheese with Flaxseed and Walnuts (Mixed)
98
SugarSmart
GI: 30(Low)
296
Cal
10.4g
Carbs
13.2g
Protein
6.8g
Fiber
Portion: 150g bowl
high_proteinhigh_fiberhealthy_fats
Smoked Salmon & Whole‑Grain Rye Crisp with Dill (Snack)
92
SugarSmart
GI: 30(Low)
150
Cal
15g
Carbs
10g
Protein
4g
Fiber
Portion: 2 crisps (80g)
high_proteinhigh_fiberlow_carb
Barley Mushroom Pilaf (Side)
89
Smart
GI: 30(Low)
130
Cal
22g
Carbs
5g
Protein
3g
Fiber
Portion: 1 serving (180g)
high_fiberlow_carbvegetarian
French Nicoise Salad (No Potato, White Bean Sub)
90
SugarSmart
GI: 30(Low)
130
Cal
9g
Carbs
11g
Protein
3g
Fiber
Portion: 1 plate
high-proteinlow-gihigh-fiber
Grilled Sardines with Lentil & Tomato Salad
92
SugarSmart
GI: 30(Low)
130
Cal
12g
Carbs
12g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Mediterranean Chickpea & Roasted Red Pepper Salad (Medium)
93
SugarSmart
GI: 30(Low)
130
Cal
15g
Carbs
6g
Protein
5g
Fiber
Portion: 1 plate (200g)
high_proteinhigh_fiberlow_carb
Cottage Cheese & Flaxseed Pancakes (Medium)
90
SugarSmart
GI: 30(Low)
120
Cal
8g
Carbs
10g
Protein
3g
Fiber
Portion: 2 pancakes (150g)
high_proteinhigh_fiberlow_carb
Smoked Salmon & Spinach Egg White Frittata (Medium)
85
Smart
GI: 30(Low)
120
Cal
2g
Carbs
12g
Protein
0.5g
Fiber
Portion: 1 slice (150g)
high_proteinlow_carblow_gi
Baked Cod with Lemon-Dill Yogurt Sauce and Steamed Green Beans
90
SugarSmart
GI: 30(Low)
110
Cal
6g
Carbs
20g
Protein
2g
Fiber
Portion: 1 plate (220g)
high_proteinlow_carb
Barley & Roasted Mediterranean Veg Salad with Feta (Lunch)
91
SugarSmart
GI: 30(Low)
110
Cal
18g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_givegetarian
Chickpea & Spinach Stew (Small bowl)
93
SugarSmart
GI: 30(Low)
110
Cal
15g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_givegetarian
Crema Catalana (Sugar-Free)
Crema Catalana SF
83
Smart
GI: 30(Low)
110
Cal
10g
Carbs
4g
Protein
0g
Fiber
Portion: 1 ramekin (80g)
low-gicalciumcinnamon
Herb‑Roasted Turkey Breast with Roasted Brussels Sprouts (Medium)
90
SugarSmart
GI: 30(Low)
110
Cal
5g
Carbs
20g
Protein
2g
Fiber
Portion: 1 plate (300g)
high_proteinlow_carbhigh_fiber
Mediterranean Chickpea & Spinach Stew (Hearty)
91
SugarSmart
GI: 30(Low)
110
Cal
12g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberplant_proteinlow_gi
Cottage Cheese with Flaxseed and Chives (Breakfast)
88
Smart
GI: 30(Low)
98
Cal
3g
Carbs
11g
Protein
2g
Fiber
Portion: 1 bowl (150g)
high_proteinhigh_fiberlow_carb
Cottage Cheese & Flaxseed Breakfast Bowl (Low-Fat)
92
SugarSmart
GI: 30(Low)
95
Cal
3g
Carbs
12g
Protein
4g
Fiber
Portion: 1 bowl (150g)
high_proteinhigh_fiberlow_carb
Cottage Cheese with Fresh Strawberries & Ground Flaxseed
88
Smart
GI: 30(Low)
95
Cal
5g
Carbs
12g
Protein
2g
Fiber
Portion: 150g cottage cheese mixed with 50g strawberries and 10g flaxseed (210g total)
high_proteinhigh_fiberlow_carb
Herb-Crusted Baked Cod with Steamed Green Beans
89
Smart
GI: 30(Low)
95
Cal
5g
Carbs
15g
Protein
2g
Fiber
Portion: Plate (200g)
high_proteinlow_carblow_fat
Beetroot Carpaccio + Goat Cheese
Beetroot Carpaccio
87
Smart
GI: 30(Low)
90
Cal
8g
Carbs
4g
Protein
2g
Fiber
Portion: 1 plate (120g)
low-ginitrateselegant
Cottage Cheese with Blackberries & Flaxseed (Snack)
90
SugarSmart
GI: 30(Low)
90
Cal
5g
Carbs
10g
Protein
3g
Fiber
Portion: 1 cup (200g)
high_proteinhigh_fiberlow_gi
Cassoulet (French Bean Stew Light)
89
Smart
GI: 30(Low)
87
Cal
8g
Carbs
6g
Protein
2.7g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Spanish Pisto Manchego
88
Smart
GI: 30(Low)
85
Cal
9g
Carbs
2g
Protein
3g
Fiber
Portion: 1 plate
low-gihigh-fibermediterranean-staple
Barley & Mushroom Risotto (Light)
87
Smart
GI: 30(Low)
80
Cal
17.8g
Carbs
2.43g
Protein
2.4g
Fiber
Portion: 1 cup (250g)
high_fiberlow_gimoderate_carb
Eggplant & Tomato Bake (Low-Fat)
89
Smart
GI: 30(Low)
80
Cal
9g
Carbs
3g
Protein
3g
Fiber
Portion: 1 serving (200g)
high_fiberlow_gilow_carb
Leek Gratin (Light)
Leek Gratin
87
Smart
GI: 30(Low)
80
Cal
8g
Carbs
4g
Protein
2g
Fiber
Portion: 1 serving (150g)
low-gicalciumfiber
Herb-Crusted Baked Cod with Roasted Brussels Sprouts (Dinner)
88
Smart
GI: 30(Low)
60
Cal
5g
Carbs
12g
Protein
2g
Fiber
Portion: Plate (300g)
high_proteinhigh_fiberlow_carb
Borscht (Beetroot Soup)
Borscht
87
Smart
GI: 30(Low)
50
Cal
8g
Carbs
2g
Protein
2.5g
Fiber
Portion: 1 bowl (300ml)
low-giantioxidantfolate
Roast Beetroot
Roast Beetroot
86
Smart
GI: 30(Low)
50
Cal
10g
Carbs
1.5g
Protein
2g
Fiber
Portion: ½ cup (80g)
low-ginitratesfolate
Beetroot Juice (Small)
Beetroot Juice
83
Smart
GI: 30(Low)
35
Cal
8g
Carbs
1g
Protein
0.5g
Fiber
Portion: 100ml
low-ginitratesblood-pressure
Scandinavian Breakfast (Rye Salmon)
89
Smart
GI: 32(Low)
157
Cal
10g
Carbs
11.4g
Protein
2.9g
Fiber
Portion: 1 serving
verified-gibatch-29validated
Dutch Pea Soup (Erwtensoep)
Dutch Pea Soup
92
SugarSmart
GI: 32(Low)
120
Cal
16g
Carbs
8g
Protein
5g
Fiber
Portion: 1 bowl (300ml)
low-gihigh-fiberprotein-rich
Lentil & Spinach Stew (Mediterranean)
92
SugarSmart
GI: 32(Low)
110
Cal
15g
Carbs
7g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberplant_proteinlow_carb
Chicken Schnitzel (Baked) + Slaw
86
Smart
GI: 32(Low)
109
Cal
6.4g
Carbs
10.9g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Beef Stroganoff (Light)
84
Smart
GI: 32(Low)
96
Cal
5.6g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Minestrone Soup (Low Sodium)
Minestrone Soup
90
SugarSmart
GI: 32(Low)
85
Cal
14g
Carbs
4g
Protein
4g
Fiber
Portion: 1 bowl (300ml)
low-gifiber-richwarming
Barley Mushroom Risotto
84
Smart
GI: 32(Low)
80
Cal
11.2g
Carbs
2.4g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Risotto (Barley, Mushroom)
84
Smart
GI: 32(Low)
80
Cal
11.2g
Carbs
2.4g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Cocido Madrileno (Spanish Stew)
85
Smart
GI: 32(Low)
69
Cal
5.1g
Carbs
5.1g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Greek Moussaka (Lean, Eggplant-Based) + Salad
Moussaka Lunch
90
SugarSmart
GI: 35(Low)
280
Cal
18g
Carbs
16g
Protein
4g
Fiber
Portion: 1 serving + salad (300g)
low-gieggplantprotein
Scandinavian Knäckebröd + Salmon
93
SugarSmart
GI: 35(Low)
225
Cal
17.5g
Carbs
20g
Protein
5g
Fiber
Portion: 1 serving
scandinaviancrispbreadsalmon
Quinoa & Roasted Veg Bowl
Quinoa Bowl
88
Smart
GI: 35(Low)
210
Cal
32g
Carbs
8g
Protein
5g
Fiber
Portion: 1 bowl (250g)
low-gicomplete-proteincolorful
Smoked Salmon Open Sandwich
85
Smart
GI: 35(Low)
183
Cal
11.7g
Carbs
13.3g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Almond Flour Blueberry Muffin (Mini) (Snack)
88
Smart
GI: 35(Low)
180
Cal
8g
Carbs
7g
Protein
4g
Fiber
Portion: 2 mini muffins (80g)
high_fibermoderate_proteinlow_carb
Hungarian Goulash (Lean Beef)
Lean Goulash
89
Smart
GI: 35(Low)
180
Cal
14g
Carbs
18g
Protein
3g
Fiber
Portion: 1 bowl (250g)
low-giironpaprika
Dutch Breakfast (Bread Gouda Ham)
83
Smart
GI: 35(Low)
150
Cal
10g
Carbs
8.8g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-29validated
Stuffed Peppers (Quinoa & Feta)
Stuffed Peppers European
89
Smart
GI: 35(Low)
145
Cal
18g
Carbs
8g
Protein
4g
Fiber
Portion: 1 pepper (200g)
low-gicomplete-proteincolorful
Chickpea & Feta Salad with Red Onion and Parsley
90
SugarSmart
GI: 35(Low)
140
Cal
12g
Carbs
7g
Protein
5g
Fiber
Portion: 1 bowl (180g)
high_fibermoderate_proteinlow_carb
Chicken & Lentil Stew with Herbs (Dinner)
91
SugarSmart
GI: 35(Low)
130
Cal
12g
Carbs
12g
Protein
5g
Fiber
Portion: 1 bowl (300g)
high_proteinhigh_fiberlow_gi
Ribollita (Tuscan Bread Soup)
Ribollita
90
SugarSmart
GI: 35(Low)
130
Cal
18g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (300ml)
low-gihigh-fiberbean-based
Ricotta with Fresh Figs & Honey
Ricotta Figs
84
Smart
GI: 35(Low)
125
Cal
14g
Carbs
7g
Protein
2g
Fiber
Portion: small bowl (100g)
low-giproteincalcium
Chickpea and Kale Stew (Lunch)
93
SugarSmart
GI: 35(Low)
120
Cal
20g
Carbs
8g
Protein
6g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_gi
Grilled Herb‑Marinated Turkey Cutlets with Roasted Brussels Sprouts (Dinner)
88
Smart
GI: 35(Low)
120
Cal
6g
Carbs
15g
Protein
3g
Fiber
Portion: 1 cutlet + 150 g sprouts (200g)
high_proteinhigh_fiberlow_carb
Grilled Turkey Breast with Rosemary & Roasted Turnips (Dinner)
87
Smart
GI: 35(Low)
120
Cal
8g
Carbs
18g
Protein
2g
Fiber
Portion: 1 plate (200g)
high_proteinlow_carb
Lentil and Roasted Red Pepper Salad with Feta (Medium)
91
SugarSmart
GI: 35(Low)
120
Cal
15g
Carbs
8g
Protein
5g
Fiber
Portion: 1 bowl (200g)
high_proteinhigh_fiberlow_carb
Panna Cotta (Stevia, with Berries)
Panna Cotta
87
Smart
GI: 35(Low)
120
Cal
14g
Carbs
2g
Protein
4g
Fiber
Portion: 1 cup (100g)
low-gicalciumprobiotics
Zucchini & Chickpea Fritters (Snack)
89
Smart
GI: 35(Low)
119
Cal
12.4g
Carbs
8g
Protein
4g
Fiber
Portion: 1 portion (80g)
high_fiberhigh_proteinlow_carb
Herb-Crusted Baked Cod with Lentil & Spinach Salad (250g)
87
Smart
GI: 35(Low)
110
Cal
9g
Carbs
10g
Protein
3g
Fiber
Portion: 1 plate (250g)
high_proteinhigh_fiberlow_carb
Mediterranean Barley & Lentil Salad with Feta (Small)
90
SugarSmart
GI: 35(Low)
110
Cal
15g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Rye Crispbread + Avocado
Knackebrod Avocado
87
Smart
GI: 35(Low)
110
Cal
12g
Carbs
2g
Protein
4g
Fiber
Portion: 1 piece (50g)
low-gifiberhealthy-fats
Beef Goulash Spätzle WG
83
Smart
GI: 35(Low)
100
Cal
7.9g
Carbs
7.1g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-27validated
Roasted Pumpkin Seeds & Herb Yogurt Dip with Celery Sticks
86
Smart
GI: 35(Low)
100
Cal
8g
Carbs
5g
Protein
3g
Fiber
Portion: 1 dip cup (80g) + sticks
high_fiberhigh_protein
Baked Eggplant Parmesan (Slice)
87
Smart
GI: 35(Low)
95
Cal
9g
Carbs
8g
Protein
3g
Fiber
Portion: 1 slice (180g)
high_fiberlow_carblow_gi
Steamed Mussels + WG Bread
82
Smart
GI: 35(Low)
88
Cal
5.6g
Carbs
8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-20validated
Baked Peach + Amaretti Crumble (Small)
Baked Peach
83
Smart
GI: 35(Low)
80
Cal
14g
Carbs
2g
Protein
2g
Fiber
Portion: 1 peach (100g)
low-gifibernatural-sugar
Cucumber & Dill Yogurt Dip with Whole Grain Rye Crisp (Snack)
84
Smart
GI: 35(Low)
80
Cal
6g
Carbs
5g
Protein
2g
Fiber
Portion: 1 serving (120g)
high_proteinhigh_fiberlow_gi
Moussaka (Light)
83
Smart
GI: 35(Low)
80
Cal
5.6g
Carbs
5.6g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-2
Ukrainian Borscht with Kefir
86
Smart
GI: 35(Low)
75
Cal
8g
Carbs
3g
Protein
3g
Fiber
Portion: 1 bowl
low-gihigh-fiberfermented
Cabbage & Lentil Stew (Side)
92
SugarSmart
GI: 35(Low)
70
Cal
12g
Carbs
5g
Protein
6g
Fiber
Portion: 1 bowl (200g)
high_fiberhigh_proteinlow_gi
Fruit Compote (Mixed Berries, No Sugar)
Fruit Compote
85
Smart
GI: 35(Low)
55
Cal
12g
Carbs
0.5g
Protein
3g
Fiber
Portion: 1 cup (120g)
low-giantioxidantsfiber-rich
French Onion Soup (Light)
81
Smart
GI: 35(Low)
40
Cal
4.7g
Carbs
2g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-4
Sparkling Mineral Water + Lemon
Sparkling Mineral
79
Smart
GI: 35(Low)
0
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 330ml
zero-gihydratingmineral-rich
Norwegian Salmon Bowl + Quinoa + Dill
Norwegian Salmon Bowl
89
Smart
GI: 38(Low)
320
Cal
28g
Carbs
28g
Protein
4g
Fiber
Portion: 1 bowl (300g)
low-giomega-3complete-protein
Chicken Provencal + Brown Rice
Chicken Provencal
88
Smart
GI: 38(Low)
280
Cal
24g
Carbs
26g
Protein
3g
Fiber
Portion: 1 plate (280g)
low-giherbsolive-oil
Soft-Boiled Egg + Rye Crispbread + Butter
Egg Knackebrod
86
Smart
GI: 38(Low)
200
Cal
16g
Carbs
12g
Protein
3g
Fiber
Portion: 1 plate (120g)
low-gifiberprotein
Bircher Muesli + Pear + Almonds
Bircher Muesli Set
85
Smart
GI: 38(Low)
185
Cal
28g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (200g)
low-giovernight-oatsfiber
French Onion Soup + Whole Grain Croutons
French Onion Soup
84
Smart
GI: 38(Low)
180
Cal
22g
Carbs
8g
Protein
3g
Fiber
Portion: 1 bowl (300ml)
low-giquercetinwarming
Smørrebrød (Open Sandwich, WG)
84
Smart
GI: 38(Low)
171
Cal
12.9g
Carbs
11.4g
Protein
2.1g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Quiche Lorraine (WG Crust, Small)
81
Smart
GI: 38(Low)
160
Cal
10.7g
Carbs
8g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Doner Kebab Wrap (WG Light)
81
Smart
GI: 38(Low)
150
Cal
12g
Carbs
10g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-14validated
German Breakfast (Bread Cheese Ham)
81
Smart
GI: 38(Low)
144
Cal
10g
Carbs
8.9g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-29validated
Salmon en Croute (WG Pastry)
82
Smart
GI: 38(Low)
140
Cal
8g
Carbs
12g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Baked Cod with Lentil‑Rosemary Mash (Dinner)
90
SugarSmart
GI: 38(Low)
132
Cal
14.8g
Carbs
12.2g
Protein
5g
Fiber
Portion: 1 plate (220g)
high_proteinhigh_fiberlow_carb
Smoked Salmon & Rye Crispbread with Dill (Snack)
82
Smart
GI: 38(Low)
130
Cal
15g
Carbs
6g
Protein
2g
Fiber
Portion: 2 crispbreads (60g)
high_proteinlow_carb
Lentil & Barley Salad with Roasted Vegetables
88
Smart
GI: 38(Low)
110
Cal
15g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Clafoutis (Cherry, Sugar-Free)
Cherry Clafoutis SF
81
Smart
GI: 38(Low)
105
Cal
16g
Carbs
4g
Protein
1.5g
Fiber
Portion: 1 slice (80g)
low-gifruitprotein
Spanish Tortilla (Potato Omelette)
81
Smart
GI: 38(Low)
100
Cal
7.8g
Carbs
5.6g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Spanish Tortilla Omelette
81
Smart
GI: 38(Low)
100
Cal
7.8g
Carbs
5.6g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Greek Orzo Salad (WG)
81
Smart
GI: 38(Low)
90
Cal
12g
Carbs
3g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Panzanella (Tuscan Bread Salad)
Panzanella
82
Smart
GI: 38(Low)
90
Cal
14g
Carbs
3g
Protein
2g
Fiber
Portion: 1 bowl (150g)
low-gilycopeneolive-oil
Ratatouille + Quinoa + Goat Cheese
Ratatouille Plate
90
SugarSmart
GI: 40(Low)
390
Cal
38g
Carbs
16g
Protein
7g
Fiber
Portion: 1 plate
complete-mealfrenchbalanced
Muesli + Greek Yogurt + Berries + Nuts
European Breakfast Bowl
85
Smart
GI: 40(Low)
360
Cal
40g
Carbs
16g
Protein
5g
Fiber
Portion: 1 bowl
complete-mealprobioticsfiber
Rye Bread + Smoked Salmon + Dill
Scandi Salmon Rye
88
Smart
GI: 40(Low)
240
Cal
20g
Carbs
18g
Protein
4g
Fiber
Portion: 1 plate (150g)
low-giomega-3rye
Avocado Toast (Whole Grain)
Avocado Toast
89
Smart
GI: 40(Low)
210
Cal
22g
Carbs
6g
Protein
6g
Fiber
Portion: 1 slice + ½ avocado
low-gihealthy-fatsfiber-rich
German Vollkornbrot + Cheese
89
Smart
GI: 40(Low)
200
Cal
24g
Carbs
10g
Protein
6g
Fiber
Portion: 1 serving
germanryewhole-grain
Poached Eggs on Whole Wheat Toast
Anda Toast
85
Smart
GI: 40(Low)
195
Cal
20g
Carbs
14g
Protein
3g
Fiber
Portion: 1 serving (150g)
low-gihigh-proteinfiber-rich
Swedish Oatmeal + Lingonberries + Seeds
Swedish Porridge
86
Smart
GI: 40(Low)
180
Cal
28g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (200g)
low-giantioxidantsbeta-glucan
Vichyssoise (Light) + Rye Bread
Vichyssoise Set
82
Smart
GI: 40(Low)
180
Cal
24g
Carbs
6g
Protein
3g
Fiber
Portion: 1 bowl + bread (350g)
low-gileeklight
Wiener Schnitzel (Baked, Lean)
Baked Schnitzel
82
Smart
GI: 40(Low)
180
Cal
14g
Carbs
22g
Protein
1g
Fiber
Portion: 1 piece (150g)
low-gibakedlean-protein
Smoked Salmon & Rye Crispbread with Dill
86
Smart
GI: 40(Low)
150
Cal
15g
Carbs
12g
Protein
4g
Fiber
Portion: 1 crispbread (80g)
high_proteinhigh_fiberlow_carb
Herb-Crusted Baked Cod with Barley & Roasted Brussels Sprouts (Plate)
85
Smart
GI: 40(Low)
130
Cal
12g
Carbs
13g
Protein
3g
Fiber
Portion: 1 plate (300g)
high_proteinhigh_fiberlow_gi
Herb-Crusted Baked Cod with Lentil Pilaf (Small)
85
Smart
GI: 40(Low)
130
Cal
12g
Carbs
14g
Protein
3g
Fiber
Portion: 1 plate (200g)
high_proteinhigh_fiberlow_gi
Smoked Trout on Rye Crisplets (Snack)
83
Smart
GI: 40(Low)
130
Cal
7g
Carbs
14g
Protein
2g
Fiber
Portion: 3 crisplets with trout (120g)
high_proteinlow_carblow_gi
Apple Strudel (Whole Wheat, Low Sugar)
WW Apple Strudel
81
Smart
GI: 40(Low)
120
Cal
20g
Carbs
2g
Protein
2.5g
Fiber
Portion: 1 slice (80g)
low-giwhole-wheatfiber
Lentil & Barley Salad with Roasted Mediterranean Vegetables (Large)
87
Smart
GI: 40(Low)
120
Cal
20g
Carbs
7g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_gi
Rye Flour Crackers with Smoked Trout and Horseradish
81
Smart
GI: 40(Low)
115
Cal
13g
Carbs
7g
Protein
2g
Fiber
Portion: 4 crackers (50g)
high_proteinlow_carb
Cottage Cheese & Chia Seed Parfait (Breakfast)
86
Smart
GI: 40(Low)
95
Cal
7g
Carbs
8g
Protein
4g
Fiber
Portion: 1 cup (150g)
high_proteinhigh_fiber
Cottage Cheese, Pear & Walnut Parfait (No Added Sugar)
81
Smart
GI: 40(Low)
90
Cal
8g
Carbs
7g
Protein
2g
Fiber
Portion: 1 cup (180g)
high_proteinmoderate_fiberlow_carb
Greek Chickpea Spinach Soup (Low Sodium)
85
Smart
GI: 40(Low)
90
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Lentil & Spinach Stew (Hearty) (Lunch)
87
Smart
GI: 40(Low)
90
Cal
12g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Spiced Pear & Walnut Compote (Warm)
82
Smart
GI: 40(Low)
90
Cal
12g
Carbs
2g
Protein
3g
Fiber
Portion: 1 cup (180g)
high_fiberlow_carblow_gi
Polish Zurek Soup
81
Smart
GI: 40(Low)
85
Cal
8g
Carbs
5g
Protein
2g
Fiber
Portion: 1 bowl
low-gifermentedtraditional
Pumpernickel Bread
93
SugarSmart
GI: 41(Low)
250
Cal
46g
Carbs
13.3g
Protein
10g
Fiber
Portion: 1 serving
verified-gi
Lentil Soup + Rye Bread + Cheese
European Lunch Set
90
SugarSmart
GI: 42(Low)
380
Cal
44g
Carbs
18g
Protein
8g
Fiber
Portion: 1 bowl + bread
complete-mealfiberwarming
Croque Madame (WG Light)
79
Smart
GI: 42(Low)
175
Cal
12.5g
Carbs
10g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Croque Monsieur (WG, Light)
81
Smart
GI: 42(Low)
175
Cal
13.8g
Carbs
11.3g
Protein
1.9g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Muesli + Stewed Plums + Yogurt
Muesli Plums Yogurt
82
Smart
GI: 42(Low)
175
Cal
28g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (200g)
low-gifiberprobiotics
Crêpe (WG) + Ham + Cheese
80
Smart
GI: 42(Low)
171
Cal
14.3g
Carbs
10g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Dutch Stamppot (Kale & Sweet Potato)
Boerenkool Stamppot
86
Smart
GI: 42(Low)
160
Cal
22g
Carbs
6g
Protein
5g
Fiber
Portion: 1 serving (200g)
low-givitamin-kfiber
Spanish Tomato Toast (Pan con Tomate)
81
Smart
GI: 42(Low)
160
Cal
22g
Carbs
4g
Protein
3g
Fiber
Portion: 1 serving
spanishtomatoolive-oil
Eggs Benedict (WG Light)
79
Smart
GI: 42(Low)
156
Cal
10g
Carbs
8.9g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Italian Pasta e Fagioli (Whole-Wheat)
86
Smart
GI: 42(Low)
140
Cal
22g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl
low-gihigh-fiberplant-protein
Pasta Aglio e Olio (WG)
80
Smart
GI: 42(Low)
140
Cal
18g
Carbs
4g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Flammkuchen (WG Thin Crust)
79
Smart
GI: 42(Low)
138
Cal
13.8g
Carbs
6.3g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Steak Frites (Sweet Potato Fries)
80
Smart
GI: 42(Low)
121
Cal
8.6g
Carbs
10g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Tartiflette (Light, Small)
78
Smart
GI: 42(Low)
120
Cal
9g
Carbs
6g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Semolina Pudding + Stewed Berries
Semolina Berries
80
Smart
GI: 42(Low)
100
Cal
18g
Carbs
4g
Protein
2g
Fiber
Portion: 1 bowl (100g)
low-giantioxidantscalcium
Paella Mariscos Full Brown
77
Smart
GI: 42(Low)
94
Cal
8.8g
Carbs
6.9g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-27validated
Bircher Muesli (Apple Yogurt)
79
Smart
GI: 42(Low)
88
Cal
12.8g
Carbs
3.2g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-13validated
Stamppot (Dutch Mash + Greens)
79
Smart
GI: 42(Low)
72
Cal
8g
Carbs
3.2g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Croque Madame (WG, Baked) + Salad
WG Croque Madame
83
Smart
GI: 44(Low)
280
Cal
22g
Carbs
18g
Protein
3g
Fiber
Portion: 1 sandwich + salad (200g)
low-giproteincalcium
Whole‑grain Rye Crisp with Almond Butter & Sliced Radish (Snack)
83
Smart
GI: 44(Low)
203
Cal
20.1g
Carbs
7.3g
Protein
4.2g
Fiber
Portion: 1 serving (30g)
high_fiberhigh_proteinlow_carb
Pumpernickel + Cottage Cheese + Radish
German Fruhstuck
83
Smart
GI: 44(Low)
175
Cal
22g
Carbs
10g
Protein
4g
Fiber
Portion: 1 plate (120g)
low-giryeprotein
Smoked Salmon on Rye Crispbread (2 pieces)
79
Smart
GI: 45(Low)
281
Cal
33g
Carbs
13.4g
Protein
3g
Fiber
Portion: 2 crispbread pieces with 40g smoked salmon
high_proteinhigh_fiberlow_carb
Rye Bread Slice
Rye Bread
82
Smart
GI: 45(Low)
220
Cal
42g
Carbs
7g
Protein
6g
Fiber
Portion: 1 slice (40g)
low-gifiberwhole-grain
Almond Flour Pancakes with Blueberries (Breakfast)
81
Smart
GI: 45(Low)
150
Cal
12g
Carbs
8g
Protein
3g
Fiber
Portion: 2 pancakes (120g)
high_proteinlow_gilow_carb
Nordic Rye Crispbread with Smoked Salmon
83
Smart
GI: 45(Low)
150
Cal
15g
Carbs
12g
Protein
4g
Fiber
Portion: 2 pieces
low-giverified-gihigh-fiber
Smoked Salmon on Rye Crisp Stack (2 pcs)
81
Smart
GI: 45(Low)
150
Cal
20g
Carbs
8g
Protein
3g
Fiber
Portion: 2 rye crisps with 40g salmon (150g total)
high_proteinlow_gilow_carb
Smoked Salmon on Rye Crispbread with Cucumber (2 slices)
81
Smart
GI: 45(Low)
150
Cal
20g
Carbs
10g
Protein
3g
Fiber
Portion: 2 crispbread slices with 70g salmon and 20g cucumber (80g total)
high_proteinhigh_fiberlow_carb
Whole Grain Spelt Pancakes with Whey Protein (2 pcs)
81
Smart
GI: 45(Low)
150
Cal
20g
Carbs
12g
Protein
3g
Fiber
Portion: 2 pancakes (180g)
high_proteinhigh_fiberlow_gi
Czech Svickova (Lean)
80
Smart
GI: 45(Low)
145
Cal
9g
Carbs
14g
Protein
2g
Fiber
Portion: 1 plate
high-proteinlow-giiron-rich
Almond Flour Blueberry Muffin (Mini)
82
Smart
GI: 45(Low)
140
Cal
10g
Carbs
7g
Protein
4g
Fiber
Portion: 1 mini muffin (80g)
high_fiberlow_gilow_carb
Almond Flour Blueberry Muffin
80
Smart
GI: 45(Low)
130
Cal
8g
Carbs
6g
Protein
3g
Fiber
Portion: 1 muffin (80g)
high_proteinlow_carbgluten_free
Grilled Turkey Breast with Barley & Herb Salad (Medium)
83
Smart
GI: 45(Low)
130
Cal
18g
Carbs
12g
Protein
4g
Fiber
Portion: 1 plate (300g)
high_proteinhigh_fiberlow_gi
Pearl Barley & Wild Mushroom Pilaf (Side)
82
Smart
GI: 45(Low)
130
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 serving (200g)
high_fiberlow_gimoderate_carb
Barley and Chickpea Salad with Dill
84
Smart
GI: 45(Low)
120
Cal
18g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (200g)
high_fibermedium_proteinlow_gi
Buckwheat Porridge with Flaxseed and Almonds (Warm)
84
Smart
GI: 45(Low)
120
Cal
20g
Carbs
5.5g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Cottage Cheese & Flaxseed Pancakes (Small)
81
Smart
GI: 45(Low)
120
Cal
12g
Carbs
9g
Protein
3g
Fiber
Portion: 2 pancakes (150g)
high_proteinhigh_fiberlow_carb
Cottage Cheese & Flaxseed Pancakes (Whole Grain)
81
Smart
GI: 45(Low)
120
Cal
12g
Carbs
10g
Protein
3g
Fiber
Portion: 2 pancakes (150g)
high_proteinhigh_fiberlow_carb
Cottage Cheese & Flaxseed Pancakes (Whole Wheat)
81
Smart
GI: 45(Low)
120
Cal
15g
Carbs
8g
Protein
3g
Fiber
Portion: 3 pancakes (150g)
high_proteinhigh_fiberlow_carb
Smoked Salmon & Oatmeal Breakfast Bowl (200g)
81
Smart
GI: 45(Low)
120
Cal
12g
Carbs
9g
Protein
3g
Fiber
Portion: 1 bowl (200g)
high_proteinhigh_fiberlow_carb
Smoked Salmon & Quinoa Breakfast Bowl (200g)
79
Smart
GI: 45(Low)
120
Cal
12g
Carbs
9g
Protein
2g
Fiber
Portion: 1 bowl (200g)
high_proteinhigh_fiberlow_carb
Sourdough Rye Crispbread with Smoked Salmon and Dill (Snack)
85
Smart
GI: 45(Low)
120
Cal
15g
Carbs
8g
Protein
5g
Fiber
Portion: 2 crispbreads with 30g salmon (40g total)
high_proteinhigh_fiberlow_carb
Steel‑cut Oat Porridge with Low‑fat Cottage Cheese & Cinnamon (Medium)
81
Smart
GI: 45(Low)
118
Cal
15.2g
Carbs
8.1g
Protein
3.4g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Barley & Wild Mushroom Risotto (Side)
80
Smart
GI: 45(Low)
115
Cal
18g
Carbs
4g
Protein
3g
Fiber
Portion: 1 serving (200g)
high_fiberlow_carbplant_based
Spelt Porridge with Skyr & Chia Seeds (Small)
83
Smart
GI: 45(Low)
115
Cal
16g
Carbs
10g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_gi
Barley & Roasted Vegetable Salad with Feta (Large)
82
Smart
GI: 45(Low)
110
Cal
15g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fibermoderate_proteinlow_gi
Barley & Roasted Veggie Salad with Goat Cheese (Large)
82
Smart
GI: 45(Low)
110
Cal
15g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fibermoderate_proteinlow_gi
Buckwheat Porridge with Flaxseed (Medium)
81
Smart
GI: 45(Low)
110
Cal
18g
Carbs
4g
Protein
3.5g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_carbhigh_protein
Grilled Sardine & Farro Salad with Herbs (Large)
83
Smart
GI: 45(Low)
110
Cal
12g
Carbs
12g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_gi
Grissini + Prosciutto
Grissini Prosciutto
77
Smart
GI: 45(Low)
110
Cal
12g
Carbs
8g
Protein
1g
Fiber
Portion: 2 sticks (40g)
low-giproteinitalian
Herb-Crusted Baked Cod with Barley Pilaf (Large)
79
Smart
GI: 45(Low)
110
Cal
12g
Carbs
12g
Protein
2g
Fiber
Portion: 1 plate (250g)
high_proteinlow_carblow_gi
Spelt Cracker with Hummus and Sun-Dried Tomato (Snack)
80
Smart
GI: 45(Low)
110
Cal
12g
Carbs
4g
Protein
3g
Fiber
Portion: 3 crackers (45g)
high_fiberlow_carb
Low GI Oatmeal with Chia Seeds (Breakfast)
82
Smart
GI: 45(Low)
95
Cal
13g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fiberlow_carbwhole_grain
Bruschetta (Whole Grain)
Bruschetta
78
Smart
GI: 45(Low)
90
Cal
14g
Carbs
3g
Protein
2g
Fiber
Portion: 2 pieces (50g)
low-gitomatoolive-oil
Polish-style Cabbage Rolls with Ground Turkey and Buckwheat (Small)
79
Smart
GI: 45(Low)
89
Cal
7.5g
Carbs
13.01g
Protein
1.56g
Fiber
Portion: 2 rolls (180g)
high_proteinhigh_fiberlow_carb
Chickpea & Spinach Soup (Hearty)
82
Smart
GI: 45(Low)
80
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fiberhigh_proteinlow_gi
Buckwheat Groats (Cooked)
77
Smart
GI: 45(Low)
54
Cal
11.8g
Carbs
1.8g
Protein
1.8g
Fiber
Portion: 1 serving
verified-gi
Whole Grain Croissant + Ham + Cheese
WG Croissant Ham
78
Smart
GI: 46(Low)
220
Cal
22g
Carbs
12g
Protein
2g
Fiber
Portion: 1 croissant (100g)
low-giproteincalcium
German Vollkornbrot (Whole Grain Rye Bread)
88
Smart
GI: 46(Low)
200
Cal
30g
Carbs
8g
Protein
8g
Fiber
Portion: 1 slice
low-giverified-gihigh-fiber
Sourdough Bread (Whole Grain)
78
Smart
GI: 48(Low)
383
Cal
70g
Carbs
15g
Protein
6.7g
Fiber
Portion: 1 serving
verified-gi
Almond‑Oat Biscotti (Snack)
80
Smart
GI: 48(Low)
380
Cal
45g
Carbs
10g
Protein
6g
Fiber
Portion: 2 biscuits (40g)
high_fiberhigh_proteinlow_gi
Dutch Ontbijtkoek (WG, Small)
77
Smart
GI: 48(Low)
267
Cal
46.7g
Carbs
5g
Protein
5g
Fiber
Portion: 1 serving
dutchspicedcake
Croissant Sandwich (WG Ham Cheese)
77
Smart
GI: 48(Low)
233
Cal
18.3g
Carbs
11.7g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-20validated
Austrian Kaiserschmarrn (WG, Small)
76
Smart
GI: 48(Low)
167
Cal
21.7g
Carbs
6.7g
Protein
1.7g
Fiber
Portion: 1 serving
austrianpancakeshredded
Pierogi (Potato + Cheese, 4 pcs)
75
Smart
GI: 48(Low)
163
Cal
20g
Carbs
5g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Almond Flour Pancakes with Blueberry Compote (No Sugar)
78
Smart
GI: 48(Low)
130
Cal
16g
Carbs
6g
Protein
3g
Fiber
Portion: 2 pancakes (120g)
high_proteinlow_carb
Bulgar Wheat & Spinach Pilaf with Feta
80
Smart
GI: 48(Low)
120
Cal
22g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fiberhigh_protein
Mediterranean Barley Salad with Chickpeas and Feta (Small)
80
Smart
GI: 48(Low)
115
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (180g)
high_fiberhigh_proteinlow_carb
Baked Cod with Mustard‑Herb Glaze, Steamed Broccoli & Quinoa (Plate)
79
Smart
GI: 48(Low)
110
Cal
12g
Carbs
9g
Protein
3g
Fiber
Portion: 1 plate (300g)
high_proteinhigh_fiberlow_carb
Paella (Seafood, Brown Rice)
74
Smart
GI: 48(Low)
100
Cal
11.3g
Carbs
6.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Paella Seafood (Brown Rice)
74
Smart
GI: 48(Low)
100
Cal
11.3g
Carbs
6.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Muesli (No Sugar Added)
Muesli
79
Smart
GI: 49(Low)
370
Cal
60g
Carbs
10g
Protein
7g
Fiber
Portion: 40g with milk
low-giwhole-grainfiber-rich
Almond Oat Biscotti (Sugar-Free)
79
Smart
GI: 50(Low)
350
Cal
45g
Carbs
10g
Protein
6g
Fiber
Portion: 2 biscuits (40g)
high_fibermoderate_proteinlow_sugar
Almond and Oatmeal Biscotti (Snack)
83
Smart
GI: 50(Low)
350
Cal
50g
Carbs
15g
Protein
8g
Fiber
Portion: 2 biscuits (40g)
high_fibermoderate_proteinlow_sugar
Knäckebröd Open Sandwich (Cheese + Cucumber)
82
Smart
GI: 50(Low)
250
Cal
32g
Carbs
11g
Protein
6g
Fiber
Portion: 2 slices (60g)
thin-breakfast-backfill-2026-05-11src:USDA-FDC
Smoked Salmon on Whole Grain Rye Crispbread (2 pieces)
80
Smart
GI: 50(Low)
250
Cal
30g
Carbs
12g
Protein
5g
Fiber
Portion: 2 crispbread pieces (60g)
high_proteinhigh_fiberlow_carb
Whole Grain Bread (1 slice)
Gehun Roti
82
Smart
GI: 50(Low)
247
Cal
41g
Carbs
9g
Protein
7g
Fiber
Portion: 1 slice (30g)
low-gifiber-richwhole-grain
Smörgås with Smoked Salmon (WG)
78
Smart
GI: 50(Low)
215
Cal
22g
Carbs
14g
Protein
3g
Fiber
Portion: 1 sandwich (90g)
thin-breakfast-backfill-2026-05-11src:USDA-FDC
Vollkornbrot with Quark and Chives
81
Smart
GI: 50(Low)
200
Cal
26g
Carbs
11g
Protein
5g
Fiber
Portion: 2 slices (100g)
thin-breakfast-backfill-2026-05-11src:USDA-FDC
Almond Flour Blueberry Muffin (Snack)
80
Smart
GI: 50(Low)
190
Cal
15g
Carbs
8g
Protein
4g
Fiber
Portion: 1 muffin (80g)
high_proteinhigh_fiberlow_gi
Smoked Salmon on Whole Grain Rye Crispbread (Snack)
78
Smart
GI: 50(Low)
150
Cal
30g
Carbs
12g
Protein
4g
Fiber
Portion: 2 crispbreads with 80g salmon (180g)
high_proteinlow_carbomega_3
Müsli with Kefir and Seeds
78
Smart
GI: 50(Low)
145
Cal
19g
Carbs
6g
Protein
3.5g
Fiber
Portion: 1 bowl (220g)
thin-breakfast-backfill-2026-05-11src:USDA-FDC
Bircher Muesli (Swiss Overnight Oats)
77
Smart
GI: 50(Low)
140
Cal
22g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl
low-giverified-gihigh-fiber
Grilled Sea Bass with Herbed Quinoa (Dinner)
78
Smart
GI: 50(Low)
130
Cal
12g
Carbs
12g
Protein
3g
Fiber
Portion: 1 plate (300g)
high_proteinmoderate_fiberlow_carb
Müsli with Quark and Berries
77
Smart
GI: 50(Low)
130
Cal
18g
Carbs
7g
Protein
3g
Fiber
Portion: 1 bowl (220g)
thin-breakfast-backfill-2026-05-11src:USDA-FDC
Smoked Salmon on Whole Grain Rye Crispbread (2 pcs)
78
Smart
GI: 50(Low)
120
Cal
10g
Carbs
12g
Protein
3g
Fiber
Portion: 2 crispbread pieces with 30g salmon (150g)
high_proteinhigh_fiberlow_carb
Smoked Trout Salad with Arugula, Cherry Tomatoes & Quinoa (Small)
76
Smart
GI: 50(Low)
112
Cal
12g
Carbs
10.4g
Protein
2.2g
Fiber
Portion: 1 plate (180g)
high_proteinhigh_fiberlow_carb
Grilled Sea Bass with Herb Quinoa
79
Smart
GI: 50(Low)
110
Cal
12g
Carbs
14g
Protein
3g
Fiber
Portion: 1 plate (180g)
high_proteinhigh_fiberlow_gi
Whole Grain Pretzel (Mini)
Mini Pretzel
75
Smart
GI: 50(Low)
100
Cal
18g
Carbs
3g
Protein
2g
Fiber
Portion: 3 minis (25g)
low-giwhole-graincrunchy
Finnish Kaurapuuro (Oat Porridge with Berries)
77
Smart
GI: 50(Low)
95
Cal
18g
Carbs
3g
Protein
3g
Fiber
Portion: 1 bowl
low-giverified-gihigh-fiber
Roasted Red Pepper & Lentil Soup
81
Smart
GI: 50(Low)
90
Cal
14g
Carbs
5g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_protein
Irish Colcannon (Cabbage Mashed Potato)
77
Smart
GI: 50(Low)
85
Cal
15g
Carbs
3g
Protein
3g
Fiber
Portion: 1 serving
low-giverified-gi
Belgian Waffle (WG, Small, No Sugar)
75
Smart
GI: 52(Low)
225
Cal
32.5g
Carbs
6.3g
Protein
3.8g
Fiber
Portion: 1 serving
belgianwafflewhole-grain
Whole Grain Spaghetti with Tomato Basil Sauce and Grilled Eggplant
77
Smart
GI: 52(Low)
130
Cal
22g
Carbs
5g
Protein
4g
Fiber
Portion: 1 plate (250g)
high_fiberlow_carb
Smoked Salmon & Rye Crispbread with Cottage Cheese and Cucumber (Medium)
75
Smart
GI: 52(Low)
110
Cal
10g
Carbs
9g
Protein
2g
Fiber
Portion: 2 crispbreads with 50g salmon and 30g cottage cheese (150g)
high_proteinhigh_fiberlow_carb
Herbed Polenta Squares with Grilled Zucchini
73
Smart
GI: 52(Low)
105
Cal
15g
Carbs
3g
Protein
2g
Fiber
Portion: 4 squares (80g)
low_carbhigh_fiber
Käsebrot (Cheese on WG Bread)
75
Smart
GI: 55(Low)
280
Cal
28g
Carbs
13g
Protein
3.5g
Fiber
Portion: 2 slices (100g)
thin-breakfast-backfill-2026-05-11src:USDA-FDC
Havregrynsgröt (Swedish Oat Porridge)
71
Smart
GI: 55(Low)
70
Cal
12g
Carbs
2.5g
Protein
1.8g
Fiber
Portion: 1 bowl (250g)
thin-breakfast-backfill-2026-05-11src:USDA-FDC
Brötchen with Käse (WG Roll + Cheese)
71
Smart
GI: 60(Medium)
270
Cal
32g
Carbs
13g
Protein
3.5g
Fiber
Portion: 1 roll + cheese (80g)
thin-breakfast-backfill-2026-05-11src:USDA-FDC
Semmel Roll (WG, German Breakfast)
67
Be Careful
GI: 65(Medium)
250
Cal
48g
Carbs
9g
Protein
5g
Fiber
Portion: 1 roll (60g)
thin-breakfast-backfill-2026-05-11src:USDA-FDC
Swedish Pancakes (Whole Grain, Lingonberries)
67
Be Careful
GI: 65(Medium)
195
Cal
28g
Carbs
7g
Protein
3g
Fiber
Portion: 2 small pancakes (120g)
thin-breakfast-backfill-2026-05-11src:USDA-FDC
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