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MediterraneanMediterranean Food for Diabetics
Olive oil, legumes, grilled fish — the gold standard diabetes diet. Every food rated by glycemic index with nutrition facts.
404
Total Foods
391
Low GI (≤55)
29
Avg GI
97%
Diabetes-Friendly
GI Distribution
391
Low GI (≤55)
10
Medium GI (56-69)
3
High GI (≥70)
All Mediterranean Foods (404)
Canned Sardines + Olive Oil + Lemon
100
SugarSmart
GI: 0(Low)
210
Cal
0g
Carbs
24g
Protein
0g
Fiber
Portion: 1 small tin
high-proteinlow-carblow-gi
Feta Cheese (Crumbled)
Feta
100
SugarSmart
GI: 1(Low)
264
Cal
4g
Carbs
14g
Protein
0g
Fiber
Portion: 30g portion
zero-gicalciumprotein
Marinated Olives + Feta
100
SugarSmart
GI: 1(Low)
233
Cal
6.7g
Carbs
6.7g
Protein
3.3g
Fiber
Portion: 1 serving
verified-gibatch-13validated
Grilled Halloumi Salad
Halloumi Salad
100
SugarSmart
GI: 1(Low)
195
Cal
5g
Carbs
14g
Protein
2g
Fiber
Portion: 1 serving (150g)
zero-gicalcium-richprotein-rich
Grilled Lamb Chops with Herbs
Herb Lamb Chops
100
SugarSmart
GI: 1(Low)
195
Cal
1g
Carbs
22g
Protein
0g
Fiber
Portion: 2 chops (120g)
zero-giiron-richprotein-rich
Lamb Kofta (Lean, Grilled)
Lean Lamb Kofta
100
SugarSmart
GI: 1(Low)
185
Cal
3g
Carbs
20g
Protein
0.5g
Fiber
Portion: 3 koftas (120g)
zero-giiron-richhigh-protein
Grilled Chicken Souvlaki
Chicken Souvlaki
100
SugarSmart
GI: 1(Low)
175
Cal
3g
Carbs
30g
Protein
0.5g
Fiber
Portion: 2 skewers (180g)
zero-gilean-proteinherb-marinated
Grilled Lamb Rack Herb Am
100
SugarSmart
GI: 1(Low)
156
Cal
0.6g
Carbs
15g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-45validated
Lamb Chop Rosemary Full Am
100
SugarSmart
GI: 1(Low)
150
Cal
0.6g
Carbs
15g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-44validated
Lamb Rack Mint Full Am
100
SugarSmart
GI: 1(Low)
144
Cal
0g
Carbs
13.8g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-48validated
Med Grilled Lamb Chop Med2
100
SugarSmart
GI: 1(Low)
143
Cal
0g
Carbs
15.7g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-54cvalidated
Lamb Chop Mint Chimichurri Full Am
100
SugarSmart
GI: 1(Low)
138
Cal
0g
Carbs
13.8g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-49validated
Grilled Sea Bass with Herbs
Grilled Fish
100
SugarSmart
GI: 1(Low)
125
Cal
0g
Carbs
24g
Protein
0g
Fiber
Portion: 1 fillet (150g)
zero-giomega-3lean-protein
Mediterranean Salmon + Olive Tapenade
100
SugarSmart
GI: 1(Low)
120
Cal
2g
Carbs
11g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-9avalidated
Grilled Sardines Lemon Med
100
SugarSmart
GI: 1(Low)
107
Cal
0.7g
Carbs
14.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Lamb Souvlaki Final Med
100
SugarSmart
GI: 1(Low)
100
Cal
0g
Carbs
12.5g
Protein
0g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Med Chicken Souvlaki Med2
100
SugarSmart
GI: 1(Low)
94
Cal
0g
Carbs
15g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-54cvalidated
Seafood Platter (Grilled Mixed)
100
SugarSmart
GI: 1(Low)
91
Cal
1.8g
Carbs
12.7g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-24validated
Fish en Papillote (Parchment Baked)
100
SugarSmart
GI: 1(Low)
90
Cal
2g
Carbs
13g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Grilled Octopus Full Plate Med
100
SugarSmart
GI: 1(Low)
88
Cal
0.6g
Carbs
12.5g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-45validated
Grilled Calamari Full Med
100
SugarSmart
GI: 1(Low)
87
Cal
0.7g
Carbs
12g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-46validated
Grilled Calamari
Grilled Calamari
100
SugarSmart
GI: 1(Low)
85
Cal
1.5g
Carbs
17g
Protein
0g
Fiber
Portion: 1 serving (80g)
zero-gilean-proteingrilled
Grilled Whole Fish (Mediterranean)
100
SugarSmart
GI: 1(Low)
85
Cal
1g
Carbs
14g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-20validated
Seafood Platter Grilled Full Med
100
SugarSmart
GI: 1(Low)
82
Cal
0.9g
Carbs
12.7g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-44validated
Grilled Branzino + Lemon
100
SugarSmart
GI: 1(Low)
80
Cal
1g
Carbs
13g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Grilled Sea Bream Med
100
SugarSmart
GI: 1(Low)
80
Cal
1g
Carbs
13g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-36validated
Seafood Platter Mixed Full Med
100
SugarSmart
GI: 1(Low)
77
Cal
0.5g
Carbs
11.8g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-48validated
Grilled Whole Dorada Med
100
SugarSmart
GI: 1(Low)
75
Cal
0.5g
Carbs
13g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-42validated
Mediterranean Grilled Seabream
100
SugarSmart
GI: 1(Low)
67
Cal
0g
Carbs
12.2g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-562validated
Grilled Sea Bream Final Med
100
SugarSmart
GI: 1(Low)
61
Cal
0g
Carbs
11.1g
Protein
0g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Turkish Coffee (No Sugar)
Turk Kahvesi
99
SugarSmart
GI: 1(Low)
5
Cal
0g
Carbs
0.2g
Protein
0g
Fiber
Portion: 60ml
zero-giantioxidantstraditional
Hibiscus Tea (Karkade)
Karkade
99
SugarSmart
GI: 1(Low)
4
Cal
0.5g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-giantioxidantsblood-pressure
Rose Water Drink (No Sugar)
Rose Water Drink
99
SugarSmart
GI: 1(Low)
3
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gicoolingaromatic
Greek Mountain Tea
Tsai Tou Vounou
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gianti-inflammatoryiron-rich
Lemon Verbena Tea
Lemon Verbena
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gicalmingdigestive
Sage Tea (Adacayi)
Adacayi
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gianti-inflammatorydigestive
Lamb Souvlaki Plate No Rice Med
100
SugarSmart
GI: 3(Low)
111
Cal
0.6g
Carbs
12.2g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-47validated
Chicken Souvlaki Full Home Med
100
SugarSmart
GI: 3(Low)
89
Cal
0.6g
Carbs
13.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-49validated
Greek Grilled Chicken Full Med
100
SugarSmart
GI: 3(Low)
85
Cal
0.5g
Carbs
12g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-47validated
Chicken Shawarma Final Med
100
SugarSmart
GI: 3(Low)
78
Cal
0.6g
Carbs
12.2g
Protein
0g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Shish Tawook (Grilled Chicken) + Garlic Sauce
Shish Tawook Set
100
SugarSmart
GI: 5(Low)
230
Cal
4g
Carbs
30g
Protein
1g
Fiber
Portion: 1 skewer + sauce (200g)
very-low-gilean-proteingarlic
Shanklish (Cheese Balls + Tomato + Onion)
Shanklish Salad
100
SugarSmart
GI: 5(Low)
120
Cal
3g
Carbs
8g
Protein
1g
Fiber
Portion: small plate (50g)
very-low-giprobioticsprotein
Lamb Kleftiko Full Home Med
99
SugarSmart
GI: 5(Low)
100
Cal
0.5g
Carbs
11g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-49validated
Za'atar Spice Mix
Za'atar
100
SugarSmart
GI: 5(Low)
45
Cal
5g
Carbs
2g
Protein
3g
Fiber
Portion: 1 tsp (5g)
very-low-giantioxidantaromatic
Grilled Lamb Cutlet Full Med
98
SugarSmart
GI: 8(Low)
150
Cal
1.3g
Carbs
15g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-39validated
Grilled Chicken Mediterranean Am
99
SugarSmart
GI: 8(Low)
95
Cal
1.5g
Carbs
13g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Greek Feta Chicken Sheet Pan Am
98
SugarSmart
GI: 8(Low)
91
Cal
1.4g
Carbs
10.9g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-44validated
Chicken Shawarma Full Home Med
98
SugarSmart
GI: 8(Low)
90
Cal
1g
Carbs
12g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-45validated
Mediterranean Grilled Artichoke
100
SugarSmart
GI: 8(Low)
25
Cal
4g
Carbs
2g
Protein
3g
Fiber
Portion: 1 serving
verified-gibatch-563validated
Grilled Chicken Souvlaki + Salad + Tzatziki
Souvlaki Dinner Set
100
SugarSmart
GI: 10(Low)
270
Cal
8g
Carbs
30g
Protein
3g
Fiber
Portion: 1 plate (280g)
very-low-gilean-proteinherbs
Baked Fish (Tahini Sauce) + Salad
Fish Tahini Dinner
100
SugarSmart
GI: 10(Low)
240
Cal
8g
Carbs
28g
Protein
2g
Fiber
Portion: 1 plate (250g)
very-low-giomega-3calcium
Grilled Branzino + Roasted Veg + Lemon
Branzino Dinner
100
SugarSmart
GI: 10(Low)
230
Cal
8g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate (260g)
very-low-giomega-3light
Marinated Olives and Feta
100
SugarSmart
GI: 10(Low)
200
Cal
1g
Carbs
8g
Protein
2g
Fiber
Portion: 1 small bowl
low-giverified-gi
Lamb Kleftiko (Slow-Roasted Greek Lamb)
98
SugarSmart
GI: 10(Low)
180
Cal
1g
Carbs
22g
Protein
0g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Mediterranean Grilled Fish Plate
100
SugarSmart
GI: 10(Low)
155
Cal
4g
Carbs
24g
Protein
2g
Fiber
Portion: 1 plate (280g)
restaurant-inspiredcombohomemade
Almond & Olive Tapenade Snack Cups
100
SugarSmart
GI: 10(Low)
150
Cal
5g
Carbs
4g
Protein
3g
Fiber
Portion: 2 cups (50g)
high_fatlow_carblow_gi
Grilled Lamb Cutlets + Tzatziki
98
SugarSmart
GI: 10(Low)
144
Cal
2.2g
Carbs
13.3g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Greek Lamb Burger No Bun
98
SugarSmart
GI: 10(Low)
133
Cal
2.2g
Carbs
12.2g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-34validated
Lamb Kofta + Tzatziki
97
SugarSmart
GI: 10(Low)
130
Cal
3g
Carbs
11g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Roasted Pumpkin Seeds (Spiced)
Spiced Pumpkin Seeds
97
SugarSmart
GI: 10(Low)
125
Cal
4g
Carbs
6g
Protein
1g
Fiber
Portion: 2 tbsp (20g)
very-low-gizincmagnesium
Turkish Meatballs (Kofte) + Salad
98
SugarSmart
GI: 10(Low)
120
Cal
3g
Carbs
11g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Chicken Souvlaki (Homemade)
98
SugarSmart
GI: 10(Low)
111
Cal
2.2g
Carbs
14.4g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-15validated
Grilled Branzino with Herbs
98
SugarSmart
GI: 10(Low)
110
Cal
0g
Carbs
21g
Protein
0g
Fiber
Portion: 1 fillet
low-giverified-gihigh-protein
Mediterranean Chicken Skewers + Tzatziki
98
SugarSmart
GI: 10(Low)
110
Cal
3g
Carbs
13g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Labneh Balls in Olive Oil
Labneh Balls
95
SugarSmart
GI: 10(Low)
100
Cal
2g
Carbs
5g
Protein
0g
Fiber
Portion: 2 balls (30g)
very-low-giprobioticshealthy-fats
Cucumber Tzatziki Bites
98
SugarSmart
GI: 10(Low)
97
Cal
5g
Carbs
8g
Protein
1g
Fiber
Portion: Few Bites
gemini-2026-05-12snack-backfillsrc:peer-reviewed
Chicken Shawarma Salad
98
SugarSmart
GI: 10(Low)
93
Cal
2.9g
Carbs
8.6g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-24validated
Greek Chicken Full Plate Med
98
SugarSmart
GI: 10(Low)
91
Cal
1.8g
Carbs
10.9g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-43validated
Grilled Octopus Salad Med
98
SugarSmart
GI: 10(Low)
90
Cal
2g
Carbs
11g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-28validated
Grilled Swordfish + Caponata
98
SugarSmart
GI: 10(Low)
88
Cal
3.2g
Carbs
10.4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Chopt Greek Salad (Copycat)
98
SugarSmart
GI: 10(Low)
86
Cal
3.6g
Carbs
5.7g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Whole Roasted Cauliflower (Spiced)
98
SugarSmart
GI: 10(Low)
33
Cal
3.3g
Carbs
1.7g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Sumac Onion Salad
Sumac Onion Salad
97
SugarSmart
GI: 10(Low)
30
Cal
6g
Carbs
1g
Protein
1.5g
Fiber
Portion: ½ cup (60g)
very-low-gisumacquercetin
Fresh Mint Lemonade (No Sugar)
Limonana
94
SugarSmart
GI: 10(Low)
8
Cal
2g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-girefreshingvitamin-c
Mason Jar Greek Salad
96
SugarSmart
GI: 12(Low)
88
Cal
4.8g
Carbs
4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-10validated
Labneh with Za'atar
Labneh Za'atar
94
SugarSmart
GI: 14(Low)
160
Cal
5g
Carbs
7g
Protein
0.5g
Fiber
Portion: 3 tbsp (60g)
very-low-giprobioticshealthy-fats
Ayran (Salted Yogurt Drink)
Ayran
92
SugarSmart
GI: 14(Low)
40
Cal
3.5g
Carbs
2.5g
Protein
0g
Fiber
Portion: 200ml
very-low-giprobioticscooling
Grilled Lamb Kofta + Greek Salad
Kofta Salad Set
100
SugarSmart
GI: 15(Low)
310
Cal
12g
Carbs
26g
Protein
3g
Fiber
Portion: 1 plate (280g)
very-low-giironprotein
Grilled Swordfish + Caponata + Salad
Swordfish Caponata
100
SugarSmart
GI: 15(Low)
280
Cal
12g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate (280g)
very-low-giomega-3eggplant
Chermoula Fish + Roasted Veg
Chermoula Fish Set
100
SugarSmart
GI: 15(Low)
230
Cal
10g
Carbs
26g
Protein
3g
Fiber
Portion: 1 plate (250g)
very-low-giherbsnorth-african
Halloumi + Tomato + Cucumber + Olive Oil
Halloumi Breakfast
98
SugarSmart
GI: 15(Low)
220
Cal
8g
Carbs
16g
Protein
2g
Fiber
Portion: 1 plate (150g)
very-low-gicalciumfresh
Shrimp Saganaki (Tomato Feta Sauce)
Shrimp Saganaki
100
SugarSmart
GI: 15(Low)
210
Cal
8g
Carbs
24g
Protein
2g
Fiber
Portion: 1 serving (200g)
very-low-giomega-3feta
Turkish Menemen (Egg + Tomato + Pepper)
Menemen
100
SugarSmart
GI: 15(Low)
195
Cal
10g
Carbs
14g
Protein
3g
Fiber
Portion: 1 pan (200g)
very-low-givitamin-cprotein
Caprese Salad (Tomato + Mozzarella + Basil + EVOO)
95
SugarSmart
GI: 15(Low)
175
Cal
4g
Carbs
9g
Protein
1g
Fiber
Portion: 1 plate
low-gihigh-proteinlow-carb
Labneh with Sugar-Free Honey Substitute & Pistachios
95
SugarSmart
GI: 15(Low)
160
Cal
5g
Carbs
10g
Protein
1g
Fiber
Portion: Small Bowl
gemini-2026-05-12diabetic-safe-dessertsrc:peer-reviewed
Mozzarella + Roasted Pepper Salad
95
SugarSmart
GI: 15(Low)
160
Cal
5g
Carbs
9g
Protein
1g
Fiber
Portion: 1 plate
high-proteinlow-gilow-carb
Mediterranean Olives Plate
97
SugarSmart
GI: 15(Low)
155
Cal
4g
Carbs
1g
Protein
3g
Fiber
Portion: Small Plate
gemini-2026-05-12snack-backfillsrc:peer-reviewed
Almond Olive Tapenade with Crudités (Snack)
98
SugarSmart
GI: 15(Low)
150
Cal
5g
Carbs
4g
Protein
3g
Fiber
Portion: 2 tbsp (50g)
high_fathigh_fiberlow_carb
Chicken Souvlaki with Tzatziki
95
SugarSmart
GI: 15(Low)
150
Cal
3g
Carbs
22g
Protein
0g
Fiber
Portion: 2 skewers
low-giverified-gihigh-protein
Mixed Nuts (Mediterranean Style)
Med Nut Mix
96
SugarSmart
GI: 15(Low)
140
Cal
5g
Carbs
4g
Protein
2g
Fiber
Portion: small handful (25g)
very-low-gihealthy-fatsomega-3
Lamb Kleftiko (Slow Roasted)
95
SugarSmart
GI: 15(Low)
120
Cal
2g
Carbs
13g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Marinated Olives (Mixed)
Marinated Olives
95
SugarSmart
GI: 15(Low)
115
Cal
3g
Carbs
1g
Protein
2g
Fiber
Portion: 10 olives (30g)
very-low-gihealthy-fatsantioxidant
Zucchini & Feta Frittata (Slice)
95
SugarSmart
GI: 15(Low)
115
Cal
3.5g
Carbs
9.5g
Protein
1.2g
Fiber
Portion: 1 slice (120g)
high_proteinlow_carbvegetarian
Baked Feta + Tomatoes (Greek)
94
SugarSmart
GI: 15(Low)
100
Cal
4g
Carbs
5g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Prawn Saganaki (Tomato Feta)
95
SugarSmart
GI: 15(Low)
100
Cal
4g
Carbs
9g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Egg White & Spinach Frittata with Sun-dried Tomatoes (Small)
95
SugarSmart
GI: 15(Low)
95
Cal
2g
Carbs
11g
Protein
1g
Fiber
Portion: 1 slice (120g)
high_proteinlow_carblow_gi
Greek Chicken Sheet Pan
95
SugarSmart
GI: 15(Low)
88
Cal
3.2g
Carbs
9.6g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-15validated
Za'atar Roasted Chicken + Vegetables
95
SugarSmart
GI: 15(Low)
88
Cal
3.2g
Carbs
10.4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Greek Salad (No Croutons)
Greek Salad
96
SugarSmart
GI: 15(Low)
85
Cal
6g
Carbs
3g
Protein
2g
Fiber
Portion: 1 bowl (200g)
very-low-giantioxidantsolive-oil
Greek Yogurt with Berries (No Sugar)
97
SugarSmart
GI: 15(Low)
80
Cal
10g
Carbs
9g
Protein
2g
Fiber
Portion: Small Bowl
gemini-2026-05-12diabetic-safe-dessertsrc:peer-reviewed
Imam Bayildi (Stuffed Eggplant)
95
SugarSmart
GI: 15(Low)
70
Cal
6g
Carbs
1.5g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-3
Cucumber + Hummus
Cucumber Hummus
96
SugarSmart
GI: 15(Low)
65
Cal
7g
Carbs
3g
Protein
2g
Fiber
Portion: 1 cup + 2 tbsp (100g)
very-low-gifiberplant-protein
Roasted Cauliflower (Spiced)
Spiced Roast Cauliflower
98
SugarSmart
GI: 15(Low)
60
Cal
6g
Carbs
3g
Protein
3g
Fiber
Portion: 1 cup (100g)
very-low-gifiberturmeric
Fattoush Salad Large
95
SugarSmart
GI: 15(Low)
56
Cal
5.6g
Carbs
1.6g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Tzatziki with Cucumber
Tzatziki
93
SugarSmart
GI: 15(Low)
54
Cal
3.8g
Carbs
4.5g
Protein
0.5g
Fiber
Portion: ½ cup (100g)
very-low-giprobioticscooling
Grilled Eggplant
Grilled Eggplant
97
SugarSmart
GI: 15(Low)
50
Cal
6g
Carbs
1g
Protein
3g
Fiber
Portion: 1 cup (100g)
very-low-giantioxidantolive-oil
Roasted Mediterranean Vegetables
95
SugarSmart
GI: 15(Low)
40
Cal
5g
Carbs
1g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Artichoke Heart (Steamed)
100
SugarSmart
GI: 15(Low)
39
Cal
9.2g
Carbs
2.8g
Protein
4.2g
Fiber
Portion: 1 serving
verified-gi
Carob Drink (No Sugar)
Carob Drink
93
SugarSmart
GI: 15(Low)
25
Cal
5g
Carbs
0.5g
Protein
1g
Fiber
Portion: 200ml
very-low-gicaffeine-freecalcium
Pickled Turnips (Pink)
Pickled Turnips
94
SugarSmart
GI: 15(Low)
18
Cal
3g
Carbs
0.5g
Protein
1.5g
Fiber
Portion: 4 pieces (40g)
very-low-giprobioticcrunchy
Eggplant (Grilled)
95
SugarSmart
GI: 15(Low)
17
Cal
4g
Carbs
0.7g
Protein
2g
Fiber
Portion: 1 serving
verified-gi
Almond Milk (Mediterranean, Unsweetened)
Med Almond Milk
92
SugarSmart
GI: 15(Low)
15
Cal
0.5g
Carbs
0.5g
Protein
0.5g
Fiber
Portion: 200ml
very-low-gidairy-freecalcium
Ricotta-Berry Parfait (Stevia)
95
SugarSmart
GI: 18(Low)
110
Cal
10g
Carbs
8g
Protein
2g
Fiber
Portion: Glass
gemini-2026-05-12diabetic-safe-dessertsrc:peer-reviewed
Lamb Souvlaki Plate (Full)
93
SugarSmart
GI: 18(Low)
107
Cal
3.6g
Carbs
8.6g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Chicken Souvlaki Bowl Am Full
93
SugarSmart
GI: 18(Low)
93
Cal
3.6g
Carbs
8.6g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Lamb Kleftiko + Roast Veg
93
SugarSmart
GI: 18(Low)
93
Cal
2.9g
Carbs
8.6g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-24validated
Shakshuka Full Plate Med
93
SugarSmart
GI: 18(Low)
91
Cal
2.7g
Carbs
6.4g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-42validated
Kousa Mahshi Full Med
92
SugarSmart
GI: 18(Low)
64
Cal
4g
Carbs
3.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-38validated
Roasted Almonds with Za'atar
100
SugarSmart
GI: 20(Low)
580
Cal
20g
Carbs
21g
Protein
12g
Fiber
Portion: 1 handful (30g)
high_fiberhigh_proteinlow_gi
Grilled Sardines + Tabbouleh
Sardine Tabbouleh Set
98
SugarSmart
GI: 20(Low)
260
Cal
16g
Carbs
22g
Protein
3g
Fiber
Portion: 1 plate (220g)
very-low-giomega-3parsley
Almond & Olive Oil Biscotti (Mini)
98
SugarSmart
GI: 20(Low)
200
Cal
6g
Carbs
8g
Protein
4g
Fiber
Portion: 2 pieces (40g)
high_proteinhigh_fiberlow_carb
Homemade Lamb Kofta Plate (Baked)
96
SugarSmart
GI: 20(Low)
175
Cal
8g
Carbs
20g
Protein
2g
Fiber
Portion: 1 plate (250g)
restaurant-inspiredcombohomemade
Greek Strapatsada (Scrambled Eggs with Tomato)
92
SugarSmart
GI: 20(Low)
110
Cal
4g
Carbs
8g
Protein
1g
Fiber
Portion: 1 serving
low-giverified-gihigh-protein
Greek Yogurt + Mixed Nuts
Yogurt Nuts
92
SugarSmart
GI: 20(Low)
110
Cal
8g
Carbs
8g
Protein
1g
Fiber
Portion: small bowl (100g)
very-low-giprobioticshealthy-fats
Bamia (Okra Stew, Mediterranean)
Bamia Stew
97
SugarSmart
GI: 20(Low)
75
Cal
8g
Carbs
3g
Protein
4g
Fiber
Portion: 1 cup (180g)
very-low-gifiberblood-sugar-lowering
Baked Eggplant with Tomato
Baked Baingan
96
SugarSmart
GI: 20(Low)
58
Cal
8g
Carbs
2g
Protein
4g
Fiber
Portion: 1 cup (150g)
very-low-gianti-oxidantfiber-rich
Ayran (Turkish Yogurt Drink)
88
Smart
GI: 20(Low)
35
Cal
3g
Carbs
2g
Protein
0g
Fiber
Portion: 1 glass
low-giverified-giprobiotic
Lentil Soup (Mediterranean)
Masoor Soup
100
SugarSmart
GI: 21(Low)
116
Cal
18g
Carbs
9g
Protein
8g
Fiber
Portion: 1 bowl (250ml)
very-low-gihigh-fiberiron-rich
Turkish Lentil Soup (Mercimek)
Mercimek Corbasi
100
SugarSmart
GI: 21(Low)
110
Cal
16g
Carbs
8g
Protein
6g
Fiber
Portion: 1 bowl (250ml)
very-low-gihigh-fiberiron-rich
Greek Salad Bowl with Grilled Chicken
97
SugarSmart
GI: 22(Low)
160
Cal
8g
Carbs
22g
Protein
3g
Fiber
Portion: 1 bowl (300g)
restaurant-inspiredcombohomemade
Keftedes (Greek Meatballs 5pc)
90
SugarSmart
GI: 22(Low)
143
Cal
5.7g
Carbs
11.4g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Keftedes Greek Meatballs 5
90
SugarSmart
GI: 22(Low)
143
Cal
5.7g
Carbs
11.4g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-27validated
Chicken + Hummus Plate
92
SugarSmart
GI: 22(Low)
100
Cal
5.7g
Carbs
8.6g
Protein
1.8g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Shakshuka (Full Plate + Feta)
90
SugarSmart
GI: 22(Low)
96
Cal
4g
Carbs
6.4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Greek Power Bowl Full Am
91
SugarSmart
GI: 22(Low)
93
Cal
4.7g
Carbs
7.3g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-40validated
Lamb Gyro Plate Full Med
91
SugarSmart
GI: 22(Low)
93
Cal
3.6g
Carbs
7.9g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-38validated
Chicken Tagine Olive Med
90
SugarSmart
GI: 22(Low)
77
Cal
3.1g
Carbs
7.7g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Kousa Mahshi Full Plate
90
SugarSmart
GI: 22(Low)
72
Cal
4.8g
Carbs
4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-36validated
Lamb Tagine Prune Full Med
89
Smart
GI: 22(Low)
71
Cal
2.9g
Carbs
6.4g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-48validated
Moussaka Eggplant Full Med
90
SugarSmart
GI: 22(Low)
69
Cal
3.8g
Carbs
4.6g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-44validated
Grilled Octopus + White Bean Salad
Octopus Bean Salad
100
SugarSmart
GI: 25(Low)
260
Cal
18g
Carbs
26g
Protein
5g
Fiber
Portion: 1 plate (250g)
very-low-giomega-3protein
Moroccan Chicken + Roasted Vegetables
Moroccan Chicken Dinner
97
SugarSmart
GI: 25(Low)
260
Cal
14g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate (280g)
very-low-gispicedlean-protein
Muhammara (Walnut Red Pepper)
94
SugarSmart
GI: 25(Low)
225
Cal
15g
Carbs
5g
Protein
3.8g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Homemade Chicken Shawarma Bowl
95
SugarSmart
GI: 25(Low)
170
Cal
12g
Carbs
22g
Protein
3g
Fiber
Portion: 1 bowl (300g)
restaurant-inspiredcombohomemade
Karniyarik (Stuffed Eggplant, Light)
Karniyarik
95
SugarSmart
GI: 25(Low)
170
Cal
14g
Carbs
10g
Protein
4g
Fiber
Portion: 1 serving (200g)
very-low-gieggplantturkish
Mediterranean Chicken Souvlaki Bowl
95
SugarSmart
GI: 25(Low)
165
Cal
10g
Carbs
22g
Protein
3g
Fiber
Portion: 1 bowl (300g)
restaurant-inspiredcombohomemade
Baba Ganoush + Pita Chips (WG)
94
SugarSmart
GI: 25(Low)
160
Cal
16g
Carbs
4g
Protein
4g
Fiber
Portion: 1 serving
verified-gibatch-13validated
Baba Ganoush
Baba Ganoush
94
SugarSmart
GI: 25(Low)
120
Cal
10g
Carbs
3g
Protein
4g
Fiber
Portion: 4 tbsp (80g)
very-low-gieggplanttahini
Italian Acqua Pazza (Poached Fish in Tomato Broth)
90
SugarSmart
GI: 25(Low)
110
Cal
4g
Carbs
16g
Protein
1g
Fiber
Portion: 1 fillet with broth
high-proteinlow-gilow-carb
Falafel Hummus Plate Full
91
SugarSmart
GI: 25(Low)
100
Cal
8.7g
Carbs
4.7g
Protein
2.7g
Fiber
Portion: 1 serving
verified-gibatch-35validated
Falafel Salad Bowl
91
SugarSmart
GI: 25(Low)
100
Cal
9.3g
Carbs
4.7g
Protein
2.7g
Fiber
Portion: 1 serving
verified-gibatch-17validated
Grilled Halloumi + Watermelon Salad
88
Smart
GI: 25(Low)
100
Cal
6g
Carbs
7g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Menemen (Turkish Egg Dish)
88
Smart
GI: 25(Low)
100
Cal
5g
Carbs
7g
Protein
1g
Fiber
Portion: 1 serving
low-giverified-gi
Seafood Risotto Barley Med
88
Smart
GI: 25(Low)
86
Cal
7.9g
Carbs
5.7g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-40validated
Greek Yogurt with Berries
92
SugarSmart
GI: 25(Low)
85.6
Cal
6.5g
Carbs
7.8g
Protein
2.5g
Fiber
Portion: 1 cup
gemini-2026-05-11src:USDA-FDClow-carb
Roasted Red Pepper Hummus + Veg
Red Pepper Hummus
92
SugarSmart
GI: 25(Low)
85
Cal
10g
Carbs
4g
Protein
3g
Fiber
Portion: 3 tbsp + veg (80g)
very-low-gifibervitamin-c
Overnight Chia + Greek Yogurt
93
SugarSmart
GI: 25(Low)
80
Cal
7.2g
Carbs
5.6g
Protein
3.2g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Caponata (Sicilian Eggplant Stew)
91
SugarSmart
GI: 25(Low)
70
Cal
7g
Carbs
1g
Protein
3g
Fiber
Portion: 1 serving
low-giverified-gihigh-fiber
Stuffed Vine Leaves + Tzatziki + Salad
Dolma Lunch Set
92
SugarSmart
GI: 28(Low)
260
Cal
24g
Carbs
10g
Protein
4g
Fiber
Portion: 1 plate (250g)
low-giolive-oiltraditional
Lentil Salad + Feta + Herbs
Lentil Feta Salad
99
SugarSmart
GI: 28(Low)
240
Cal
26g
Carbs
14g
Protein
7g
Fiber
Portion: 1 bowl (250g)
very-low-gifiberprotein
Air Fryer Falafel (8pc)
93
SugarSmart
GI: 28(Low)
167
Cal
18.3g
Carbs
8.3g
Protein
4.2g
Fiber
Portion: 1 serving
verified-gibatch-21validated
Hummus with Vegetable Sticks
Hummus Sabzi
97
SugarSmart
GI: 28(Low)
166
Cal
14g
Carbs
8g
Protein
6g
Fiber
Portion: 4 tbsp + veggies (100g)
low-gihigh-fiberhealthy-fats
Chickpea Stew (Revithia)
Chana Stew
100
SugarSmart
GI: 28(Low)
165
Cal
25g
Carbs
9g
Protein
8g
Fiber
Portion: 1 cup (200g)
very-low-gihigh-fiberprotein-rich
Homemade Falafel Plate (Baked)
95
SugarSmart
GI: 28(Low)
155
Cal
18g
Carbs
8g
Protein
5g
Fiber
Portion: 1 plate (250g)
restaurant-inspiredcombohomemade
Mediterranean Mezze Plate at Home
92
SugarSmart
GI: 28(Low)
145
Cal
14g
Carbs
6g
Protein
4g
Fiber
Portion: 1 plate (250g)
restaurant-inspiredcombohomemade
Greek Yogurt + Walnuts + Honey (Small)
86
Smart
GI: 28(Low)
133
Cal
10.7g
Carbs
8g
Protein
0.7g
Fiber
Portion: 1 serving
yogurtnutshealthy
Chicken Souvlaki Wrap Full Am
88
Smart
GI: 28(Low)
130
Cal
7g
Carbs
11g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-44validated
Plaki (Baked Fish in Tomato)
89
Smart
GI: 28(Low)
115
Cal
5g
Carbs
17g
Protein
1g
Fiber
Portion: 1 fillet with sauce
high-proteinlow-gilow-carb
Mediterranean Turkey Meatballs
88
Smart
GI: 28(Low)
111
Cal
4.4g
Carbs
12.2g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Stuffed Vine Leaves Full
87
Smart
GI: 28(Low)
111
Cal
11.1g
Carbs
3.3g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-28validated
Menemen (Turkish Eggs + Tomato)
88
Smart
GI: 28(Low)
110
Cal
5g
Carbs
7g
Protein
1.5g
Fiber
Portion: 1 serving
turkisheggstomato
Greek Chicken Bowl + Hummus
88
Smart
GI: 28(Low)
107
Cal
7.3g
Carbs
8.7g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-9avalidated
Boiled Chickpeas + Lemon
Revithia Snack
92
SugarSmart
GI: 28(Low)
100
Cal
14g
Carbs
6g
Protein
4g
Fiber
Portion: small bowl (60g)
low-gifiberprotein
Cava Bowl (Copycat Chicken)
88
Smart
GI: 28(Low)
100
Cal
6.9g
Carbs
7.5g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Chicken Gyro Bowl
87
Smart
GI: 28(Low)
100
Cal
6.7g
Carbs
8.7g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-9avalidated
Chicken Gyros Plate Full
87
Smart
GI: 28(Low)
100
Cal
5.7g
Carbs
8.6g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-28validated
Chicken Shawarma Bowl (Homemade)
87
Smart
GI: 28(Low)
100
Cal
6g
Carbs
8.7g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Falafel Plate (Full Hummus Salad)
89
Smart
GI: 28(Low)
97
Cal
9.1g
Carbs
4g
Protein
2.3g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Greek Yogurt with Berries & Flax
Greek Dahi Berry
89
Smart
GI: 28(Low)
95
Cal
12g
Carbs
7g
Protein
2g
Fiber
Portion: ¾ cup (150g)
low-giprobioticsomega-3
Greek Lamb Bowl Brown Am
86
Smart
GI: 28(Low)
93
Cal
4.3g
Carbs
7.9g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-46validated
Seafood Risotto (Barley)
87
Smart
GI: 28(Low)
93
Cal
10g
Carbs
6.4g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-15validated
Falafel Balls (Baked, 3 pcs)
Falafel
90
SugarSmart
GI: 28(Low)
90
Cal
12g
Carbs
5g
Protein
3g
Fiber
Portion: 3 balls (50g)
very-low-gibakedchickpea
Greek Yogurt Bowl (Granola Berry)
87
Smart
GI: 28(Low)
88
Cal
11.2g
Carbs
4.8g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-29validated
Chicken Tagine + Preserved Lemon
87
Smart
GI: 28(Low)
86
Cal
5g
Carbs
7.9g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Greek Stuffed Peppers Full
88
Smart
GI: 28(Low)
80
Cal
5.6g
Carbs
5.6g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-35validated
Chicken Tagine + Apricot
87
Smart
GI: 28(Low)
79
Cal
5g
Carbs
7.9g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-24validated
Greek Lentil Soup (Fakes)
89
Smart
GI: 28(Low)
53
Cal
8g
Carbs
3.3g
Protein
2.7g
Fiber
Portion: 1 serving
verified-gibatch-3
Fattoush + Grilled Chicken
Fattoush Chicken Set
95
SugarSmart
GI: 30(Low)
280
Cal
18g
Carbs
26g
Protein
4g
Fiber
Portion: 1 bowl (280g)
low-gisumacprotein
Greek Yogurt + Honey + Walnuts + Figs
Greek Breakfast Bowl
90
SugarSmart
GI: 30(Low)
200
Cal
22g
Carbs
10g
Protein
3g
Fiber
Portion: 1 bowl (180g)
low-giprobioticsomega-3
Grilled Octopus + White Bean Salad (Plaki style)
93
SugarSmart
GI: 30(Low)
145
Cal
11g
Carbs
13g
Protein
4g
Fiber
Portion: 1 plate
low-gihigh-proteinhigh-fiber
Esqueixada (Catalan Salt Cod Salad)
90
SugarSmart
GI: 30(Low)
142
Cal
6g
Carbs
18g
Protein
2g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Stuffed Mini Peppers with Tuna Salad
88
Smart
GI: 30(Low)
130
Cal
5g
Carbs
12g
Protein
2g
Fiber
Portion: 4 peppers (120g)
high_proteinlow_carblow_gi
Moussaka (Light, Eggplant-Based)
Light Moussaka
91
SugarSmart
GI: 30(Low)
125
Cal
12g
Carbs
8g
Protein
3.5g
Fiber
Portion: 1 serving (200g)
low-gieggplantprotein
Mediterranean Tuna & White Bean Salad (Medium)
90
SugarSmart
GI: 30(Low)
120
Cal
8g
Carbs
12g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Horiatiki Salata (Greek Village Salad)
89
Smart
GI: 30(Low)
112
Cal
6g
Carbs
4g
Protein
3g
Fiber
Portion: Salad
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Baba Ganoush with Pita Chips
89
Smart
GI: 30(Low)
110
Cal
8g
Carbs
3g
Protein
3g
Fiber
Portion: 1 serving
low-giverified-gi
Greek Yogurt (Plain) with Chia Seeds & Cinnamon
92
SugarSmart
GI: 30(Low)
110
Cal
7g
Carbs
10g
Protein
4g
Fiber
Portion: 1 cup (150g)
high_proteinhigh_fiberlow_gi
Greek Yogurt (Unsweetened) with Chia Seeds and Almonds
92
SugarSmart
GI: 30(Low)
110
Cal
5g
Carbs
10g
Protein
4g
Fiber
Portion: 1 cup (200g)
high_proteinhigh_fiberlow_gi
Roasted Red Pepper & Lentil Salad with Feta (Lunch)
93
SugarSmart
GI: 30(Low)
110
Cal
14g
Carbs
5g
Protein
5g
Fiber
Portion: 1 plate (220g)
high_fibermoderate_proteinlow_gi
Loubieh b'Zeit (Green Beans in Olive Oil and Tomato)
90
SugarSmart
GI: 30(Low)
103
Cal
7g
Carbs
2g
Protein
4g
Fiber
Portion: Side Dish
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Baked Cod with Tomato‑Olive Relish
88
Smart
GI: 30(Low)
100
Cal
5g
Carbs
18g
Protein
1g
Fiber
Portion: 1 fillet (180g)
high_proteinlow_carblow_gi
White Bean Salad
White Bean Salad
93
SugarSmart
GI: 30(Low)
100
Cal
16g
Carbs
6g
Protein
5g
Fiber
Portion: ½ cup (100g)
low-gifiberprotein
Egg White Frittata with Spinach & Feta (Medium)
87
Smart
GI: 30(Low)
90
Cal
2g
Carbs
12g
Protein
1.5g
Fiber
Portion: 1 slice (150g)
high_proteinlow_carblow_gi
Spinach Feta Egg White Frittata (Small)
86
Smart
GI: 30(Low)
90
Cal
3g
Carbs
8g
Protein
1g
Fiber
Portion: 1 slice (150g)
high_proteinlow_carblow_fat
Tabbouleh
Tabbouleh
89
Smart
GI: 30(Low)
90
Cal
14g
Carbs
3g
Protein
3g
Fiber
Portion: 1 cup (120g)
low-giparsleybulgur
Çoban Salata (Shepherd's Salad)
86
Smart
GI: 30(Low)
86
Cal
5g
Carbs
2g
Protein
2g
Fiber
Portion: Salad
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Cottage Cheese (Low-fat) with Sliced Cucumber & Olive Oil Drizzle
85
Smart
GI: 30(Low)
80
Cal
3g
Carbs
12g
Protein
0.5g
Fiber
Portion: 1 cup (150g)
high_proteinlow_carblow_gi
Muhallebi (Milk Pudding, SF)
Muhallebi SF
83
Smart
GI: 30(Low)
80
Cal
10g
Carbs
4g
Protein
0g
Fiber
Portion: small bowl (80g)
low-gicalciumrosewater
Roasted Red Pepper & Feta Dip with Celery Sticks
87
Smart
GI: 30(Low)
80
Cal
5g
Carbs
4g
Protein
2g
Fiber
Portion: 1 cup dip + 4 sticks (150g)
high_proteinhigh_fiberlow_carb
Spinach & Feta Egg White Muffins (3 Muffins)
85
Smart
GI: 30(Low)
80
Cal
1g
Carbs
12g
Protein
0.5g
Fiber
Portion: 3 muffins (120g)
high_proteinlow_carblow_gi
Israeli Salad (Finely Chopped Cucumber and Tomato)
86
Smart
GI: 30(Low)
78
Cal
4g
Carbs
2g
Protein
2g
Fiber
Portion: Salad
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Dolma (2 Vine Leaves)
Dolma Snack
85
Smart
GI: 30(Low)
70
Cal
10g
Carbs
2g
Protein
1.5g
Fiber
Portion: 2 pieces (40g)
low-giolive-oiltraditional
Za'atar Egg White Omelette with Spinach (Medium)
86
Smart
GI: 30(Low)
70
Cal
2g
Carbs
12g
Protein
1g
Fiber
Portion: 1 omelette (150g)
high_proteinlow_carbhigh_fiber
Gazpacho (Andalusian Cold Tomato Soup)
86
Smart
GI: 30(Low)
68
Cal
6g
Carbs
1g
Protein
2g
Fiber
Portion: Soup
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Moussaka + Mixed Salad
Moussaka Lunch Set
92
SugarSmart
GI: 32(Low)
300
Cal
18g
Carbs
16g
Protein
4g
Fiber
Portion: 1 serving + salad (300g)
low-gieggplantprotein
Greek Fava (Yellow Split-Pea Puree)
94
SugarSmart
GI: 32(Low)
140
Cal
18g
Carbs
7g
Protein
6g
Fiber
Portion: 1 bowl with EVOO drizzle
low-gihigh-fiberplant-protein
Shakshuka + WG Bread
85
Smart
GI: 32(Low)
104
Cal
8g
Carbs
6.4g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-3
Chicken Shawarma Plate (Full)
85
Smart
GI: 32(Low)
100
Cal
6.9g
Carbs
8.1g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Panera Mediterranean Bowl (Copycat)
85
Smart
GI: 32(Low)
100
Cal
8g
Carbs
5.3g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Lentil & Spinach Soup (Mediterranean style)
90
SugarSmart
GI: 32(Low)
95
Cal
12g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_carblow_gi
Lamb Tagine Moroccan
85
Smart
GI: 32(Low)
93
Cal
5.7g
Carbs
7.9g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Seafood Paella (Barley)
85
Smart
GI: 32(Low)
93
Cal
9.3g
Carbs
6.7g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Chicken Kabob Plate Rice Med
84
Smart
GI: 32(Low)
86
Cal
5g
Carbs
7.1g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-46validated
Greek Yogurt Parfait + Granola + Berries
Yogurt Parfait
87
Smart
GI: 35(Low)
320
Cal
38g
Carbs
16g
Protein
4g
Fiber
Portion: 1 bowl
complete-mealprobioticsantioxidants
Ful Medames (Fava Bean Dip) + Pita
Ful Medames Set
95
SugarSmart
GI: 35(Low)
280
Cal
34g
Carbs
14g
Protein
8g
Fiber
Portion: 1 bowl + pita (200g)
low-gifiberprotein
Labneh + Za'atar + Olive Oil + Rye Toast
Labneh Board
87
Smart
GI: 35(Low)
240
Cal
18g
Carbs
10g
Protein
3g
Fiber
Portion: 1 plate (150g)
low-giprobioticshealthy-fats
Avocado & Tomato on Rye Toast
Avocado Toast
93
SugarSmart
GI: 35(Low)
220
Cal
24g
Carbs
6g
Protein
7g
Fiber
Portion: 1 slice + ½ avocado (150g)
low-gihealthy-fatsfiber-rich
Lentil Dolmas
91
SugarSmart
GI: 35(Low)
210
Cal
20g
Carbs
10g
Protein
5g
Fiber
Portion: Few Dolmas
gemini-2026-05-12snack-backfillsrc:peer-reviewed
Spanakopita (Small)
87
Smart
GI: 35(Low)
200
Cal
16g
Carbs
8g
Protein
3g
Fiber
Portion: 1 serving
verified-gibatch-3
Fig + Goat Cheese Toast (WG)
86
Smart
GI: 35(Low)
190
Cal
22g
Carbs
8g
Protein
3g
Fiber
Portion: 1 serving
figcheesetoast
Labneh with Olive Oil & Za'atar Toast
Labneh Toast
85
Smart
GI: 35(Low)
185
Cal
16g
Carbs
8g
Protein
2g
Fiber
Portion: 1 toast + labneh (100g)
low-giprobioticshealthy-fats
Gemista (Greek Stuffed Tomatoes)
Gemista Dinner
88
Smart
GI: 35(Low)
180
Cal
22g
Carbs
6g
Protein
4g
Fiber
Portion: 2 tomatoes (250g)
low-gilycopeneolive-oil
Za'atar Roasted Chickpeas (Snack)
96
SugarSmart
GI: 35(Low)
180
Cal
25g
Carbs
9g
Protein
8g
Fiber
Portion: 1 cup (120g)
high_fiberhigh_proteinlow_carb
Homemade Hummus & Veggie Wrap (WG)
90
SugarSmart
GI: 35(Low)
175
Cal
22g
Carbs
8g
Protein
5g
Fiber
Portion: 1 wrap (200g)
restaurant-inspiredcombohomemade
Mujaddara (Lentils + Rice + Caramelized Onion)
Mujaddara
91
SugarSmart
GI: 35(Low)
170
Cal
26g
Carbs
8g
Protein
6g
Fiber
Portion: 1 cup (200g)
low-gifiberplant-protein
Labneh + Olive Oil + WG Toast
84
Smart
GI: 35(Low)
167
Cal
13.3g
Carbs
8.3g
Protein
1.7g
Fiber
Portion: 1 serving
yogurthealthy
Chicken Gyro Wrap (WG)
84
Smart
GI: 35(Low)
140
Cal
11g
Carbs
11g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Mediterranean Chicken Wrap
85
Smart
GI: 35(Low)
140
Cal
11g
Carbs
11g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Lamb Kofta Wrap (WG)
84
Smart
GI: 35(Low)
136
Cal
10g
Carbs
9.1g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Hummus Whole Wheat Wrap (Mini)
Hummus Wrap Mini
87
Smart
GI: 35(Low)
130
Cal
16g
Carbs
5g
Protein
3.5g
Fiber
Portion: 1 mini wrap (60g)
low-gifiber-richplant-protein
Mediterranean Veggie Wrap
85
Smart
GI: 35(Low)
130
Cal
13g
Carbs
5g
Protein
2.5g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Roasted Red Pepper & Walnut Dip (Muhammara) with Crudités
86
Smart
GI: 35(Low)
130
Cal
10g
Carbs
3g
Protein
3g
Fiber
Portion: 1 cup (80g)
high_fiberhealthy_fatslow_gi
Stuffed Bell Peppers (Quinoa & Veg)
Stuffed Peppers
90
SugarSmart
GI: 35(Low)
130
Cal
18g
Carbs
6g
Protein
5g
Fiber
Portion: 1 pepper (200g)
low-gihigh-fibercolorful
Tunisian Lablabi (Chickpea Breakfast Soup)
90
SugarSmart
GI: 35(Low)
130
Cal
16g
Carbs
7g
Protein
5g
Fiber
Portion: 1 bowl
low-gihigh-fiberplant-protein
Zucchini Noodles with Pesto and Grilled Chicken Strips
86
Smart
GI: 35(Low)
130
Cal
8g
Carbs
15g
Protein
2g
Fiber
Portion: 1 plate (220g)
high_proteinlow_carblow_gi
Souvlaki Pita (WG Chicken)
84
Smart
GI: 35(Low)
127
Cal
10g
Carbs
10g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Moutabal (Smoky Eggplant Dip)
88
Smart
GI: 35(Low)
123
Cal
12g
Carbs
3g
Protein
4g
Fiber
Portion: Dip/Mezze
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Baked Apple with Cinnamon & Almonds (No Sugar)
87
Smart
GI: 35(Low)
120
Cal
12g
Carbs
2g
Protein
4g
Fiber
Portion: Half Apple
gemini-2026-05-12diabetic-safe-dessertsrc:peer-reviewed
Fig & Walnut Bites
Fig Walnut Balls
86
Smart
GI: 35(Low)
120
Cal
14g
Carbs
3g
Protein
3g
Fiber
Portion: 2 pieces (30g)
low-giomega-3natural-sugar
Dukkah + Olive Oil + Bread
Dukkah Dip
84
Smart
GI: 35(Low)
110
Cal
10g
Carbs
3g
Protein
2g
Fiber
Portion: small plate (40g)
low-ginutsspices
Frozen Greek Yogurt with Berries
Frozen Yogurt
92
SugarSmart
GI: 35(Low)
110
Cal
14g
Carbs
3g
Protein
6g
Fiber
Portion: 1 cup (100g)
low-giprobioticsprotein-rich
Yogurt with Walnuts and Honey (Small Drizzle)
82
Smart
GI: 35(Low)
110
Cal
10g
Carbs
6g
Protein
1g
Fiber
Portion: 1 bowl
low-giverified-gi
Cinnamon-Spiced Greek Yogurt with Chia Seeds (Cup)
87
Smart
GI: 35(Low)
108
Cal
5.6g
Carbs
12g
Protein
3g
Fiber
Portion: 1 cup (200g)
high_proteinhigh_fiberlow_carb
Mediterranean Quinoa Salad
84
Smart
GI: 35(Low)
104
Cal
11.2g
Carbs
4g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Zaalouk (Cooked Eggplant and Tomato Salad)
89
Smart
GI: 35(Low)
100
Cal
14g
Carbs
2g
Protein
5g
Fiber
Portion: Mezze/Side
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Briam (Roasted Mediterranean Vegetables)
89
Smart
GI: 35(Low)
95
Cal
14g
Carbs
2g
Protein
5g
Fiber
Portion: Side Dish
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Escalivada (Roasted Mediterranean Vegetables)
87
Smart
GI: 35(Low)
92
Cal
12g
Carbs
1g
Protein
4g
Fiber
Portion: Side Dish
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Matbucha (Cooked Tomato and Pepper Dip/Salad)
87
Smart
GI: 35(Low)
92
Cal
12g
Carbs
1g
Protein
4g
Fiber
Portion: Mezze/Side
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Grilled Octopus + Potatoes
83
Smart
GI: 35(Low)
91
Cal
6.4g
Carbs
10g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-3
Spanish Salmorejo (Cold Tomato Cream)
84
Smart
GI: 35(Low)
90
Cal
8g
Carbs
3g
Protein
2g
Fiber
Portion: 1 bowl
low-gihigh-fibermediterranean-staple
Chicken Kebab Plate Brown Med
82
Smart
GI: 35(Low)
87
Cal
6g
Carbs
7.3g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-40validated
Fasolada (Greek Bean Soup)
90
SugarSmart
GI: 35(Low)
85
Cal
14g
Carbs
5g
Protein
5g
Fiber
Portion: 1 bowl
low-giverified-gihigh-fiber
Roasted Red Pepper & Eggplant Spread with Seeded Crackers (Snack)
86
Smart
GI: 35(Low)
85
Cal
10g
Carbs
2.5g
Protein
3g
Fiber
Portion: 1 serving (80g)
high_fiberlow_carbplant_based
Quinoa Tabbouleh
84
Smart
GI: 35(Low)
80
Cal
11g
Carbs
3g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Turkish Delight (SF, 2 pieces)
Lokum SF
79
Smart
GI: 35(Low)
60
Cal
12g
Carbs
0.5g
Protein
0g
Fiber
Portion: 2 pieces (20g)
low-girosewatersugar-free
Pomegranate Juice (Small)
Pomegranate Juice
79
Smart
GI: 35(Low)
40
Cal
10g
Carbs
0.2g
Protein
0.2g
Fiber
Portion: 100ml
low-giantioxidantsheart-health
Turkish Mercimek Corbasi (Red Lentil Soup)
85
Smart
GI: 36(Low)
70
Cal
12g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl
low-giverified-gihigh-fiber
Lentil Soup + Grilled Halloumi + Salad
Med Lunch Bowl
94
SugarSmart
GI: 38(Low)
400
Cal
36g
Carbs
22g
Protein
8g
Fiber
Portion: 1 bowl
complete-mealproteinfiber
Harira (Moroccan Lentil Soup) + Bread
Harira Lunch Set
93
SugarSmart
GI: 38(Low)
290
Cal
36g
Carbs
14g
Protein
8g
Fiber
Portion: 1 bowl + bread (350g)
low-gifiberwarming
Imam Bayildi (Stuffed Eggplant) + Brown Rice
Imam Bayildi Set
87
Smart
GI: 38(Low)
280
Cal
30g
Carbs
8g
Protein
5g
Fiber
Portion: 1 plate (300g)
low-giolive-oilfiber
Shakshuka + Whole Wheat Pita
Shakshuka Pita Set
88
Smart
GI: 38(Low)
280
Cal
24g
Carbs
16g
Protein
4g
Fiber
Portion: 1 plate (250g)
low-gieggsspiced
Stuffed Peppers (Rice + Lamb) + Yogurt
Med Stuffed Peppers
88
Smart
GI: 38(Low)
280
Cal
24g
Carbs
18g
Protein
4g
Fiber
Portion: 2 peppers + yogurt (280g)
low-gicolorfulprotein
Dukkah + Olive Oil + Bread + Boiled Egg
Dukkah Breakfast
86
Smart
GI: 38(Low)
250
Cal
18g
Carbs
12g
Protein
3g
Fiber
Portion: 1 plate (150g)
low-ginutsspices
Lebanese Mujadara (Lentil + Brown Rice + Caramelised Onion)
88
Smart
GI: 38(Low)
155
Cal
24g
Carbs
6g
Protein
5g
Fiber
Portion: 1 plate
low-gihigh-fiberplant-protein
Ezogelin Çorbası (Spicy Red Lentil and Mint Soup)
91
SugarSmart
GI: 38(Low)
144
Cal
20g
Carbs
7g
Protein
6g
Fiber
Portion: Soup
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Bissara (Moroccan Fava Bean Soup)
93
SugarSmart
GI: 38(Low)
140
Cal
19g
Carbs
8g
Protein
7g
Fiber
Portion: Soup
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Mercimek Çorbası (Red Lentil Soup)
91
SugarSmart
GI: 38(Low)
135
Cal
20g
Carbs
7g
Protein
6g
Fiber
Portion: Soup
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Shorbat Adas (Lebanese Lentil Soup)
91
SugarSmart
GI: 38(Low)
135
Cal
20g
Carbs
7g
Protein
6g
Fiber
Portion: Soup
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Mediterranean Shrimp + Orzo WG
81
Smart
GI: 38(Low)
100
Cal
8.6g
Carbs
7.1g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-28validated
Shawarma Rice Plate Full Med
81
Smart
GI: 38(Low)
100
Cal
8.1g
Carbs
7.5g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-34validated
Stuffed Peppers (Lamb Bulgur)
82
Smart
GI: 38(Low)
88
Cal
7.2g
Carbs
6.4g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Poached Pear with Cinnamon (No Sugar)
83
Smart
GI: 38(Low)
70
Cal
15g
Carbs
0.5g
Protein
3g
Fiber
Portion: Half Pear
gemini-2026-05-12diabetic-safe-dessertsrc:peer-reviewed
Moroccan Harira Soup
84
Smart
GI: 38(Low)
60
Cal
10g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl
low-giverified-gihigh-fiber
Falafel Plate + Hummus + Tabbouleh + Pita
Falafel Plate
92
SugarSmart
GI: 40(Low)
420
Cal
46g
Carbs
18g
Protein
9g
Fiber
Portion: 1 plate (350g)
low-gichickpeacomplete-meal
Grilled Fish + Greek Salad + Pita
Mediterranean Fish Plate
90
SugarSmart
GI: 40(Low)
420
Cal
32g
Carbs
30g
Protein
5g
Fiber
Portion: 1 plate
complete-mealolive-oilfresh
Olive Tapenade with Whole-Grain Crackers
85
Smart
GI: 40(Low)
230
Cal
18g
Carbs
5g
Protein
4g
Fiber
Portion: 2 tbsp tapenade + 3 crackers
low-gihigh-fibermediterranean-staple
Mezze Platter with Whole Wheat Pita
88
Smart
GI: 40(Low)
202
Cal
20g
Carbs
8g
Protein
5g
Fiber
Portion: Small Platter
gemini-2026-05-12snack-backfillsrc:peer-reviewed
Spanakorizo (Spinach Rice, Brown)
Spanakorizo
84
Smart
GI: 40(Low)
200
Cal
26g
Carbs
8g
Protein
4g
Fiber
Portion: 1 plate (250g)
low-giironfiber
Overnight Oats (Tahini + Dates)
Med Overnight Oats
84
Smart
GI: 40(Low)
190
Cal
28g
Carbs
7g
Protein
4g
Fiber
Portion: 1 jar (200g)
low-gitahinifiber
Italian Farro Salad (Whole-Grain Spelt + Tomato + EVOO)
86
Smart
GI: 40(Low)
165
Cal
24g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl
low-gihigh-fibermediterranean-staple
Kibbeh (Baked, Lean)
Kibbeh Baked
84
Smart
GI: 40(Low)
165
Cal
14g
Carbs
12g
Protein
3g
Fiber
Portion: 2 pieces (100g)
low-gibulgurlean-meat
İmam Bayıldı (Stuffed Eggplant with Vegetables)
87
Smart
GI: 40(Low)
165
Cal
18g
Carbs
3g
Protein
5g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Fasolada (Traditional White Bean Soup)
93
SugarSmart
GI: 40(Low)
156
Cal
24g
Carbs
8g
Protein
8g
Fiber
Portion: Soup
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Fried Cauliflower (Crispy Roasted)
85
Smart
GI: 40(Low)
155
Cal
10g
Carbs
4g
Protein
4g
Fiber
Portion: Side Dish
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Grilled Eggplant & Halloumi Stack with Tomato Basil Sauce
84
Smart
GI: 40(Low)
140
Cal
9g
Carbs
10g
Protein
3g
Fiber
Portion: 1 plate (180g)
high_proteinhigh_fiberlow_gi
Shakshuka (Eggs Poached in Spicy Tomato Sauce)
85
Smart
GI: 40(Low)
130
Cal
14g
Carbs
7g
Protein
4g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Tabbouleh (Parsley and Bulgur Salad)
87
Smart
GI: 40(Low)
122
Cal
15g
Carbs
3g
Protein
5g
Fiber
Portion: Salad
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Şakşuka (Turkish Cooked Vegetable Mezze)
85
Smart
GI: 40(Low)
122
Cal
14g
Carbs
4g
Protein
4g
Fiber
Portion: Mezze/Side
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Ful Medames (Fava Bean Breakfast)
87
Smart
GI: 40(Low)
120
Cal
16g
Carbs
7g
Protein
5g
Fiber
Portion: 1 serving
fava-beanproteinfiber
Roasted Cauliflower & Tahini Dip
83
Smart
GI: 40(Low)
120
Cal
10g
Carbs
4g
Protein
3g
Fiber
Portion: 1 cup (100g)
high_fiberhealthy_fatslow_gi
Pisto Manchego (Spanish Vegetable Stew)
85
Smart
GI: 40(Low)
111
Cal
18g
Carbs
3g
Protein
4g
Fiber
Portion: Side Dish
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Lentil & Veggie Stuffed Portobello
87
Smart
GI: 40(Low)
110
Cal
14g
Carbs
7g
Protein
5g
Fiber
Portion: 2 caps (220g)
high_fiberhigh_proteinlow_gi
Zucchini Noodles with Turkey Bolognese
82
Smart
GI: 40(Low)
110
Cal
8g
Carbs
10g
Protein
2g
Fiber
Portion: 1 bowl (300g)
high_proteinlow_carblow_gi
Ma'amoul (Date Cookie, 1 piece)
Maamoul
80
Smart
GI: 40(Low)
95
Cal
14g
Carbs
2g
Protein
2g
Fiber
Portion: 1 cookie (25g)
low-gidate-filledsemolina
Zaatar Flatbread Chips
Zaatar Chips
81
Smart
GI: 40(Low)
95
Cal
14g
Carbs
3g
Protein
2g
Fiber
Portion: small bowl (30g)
low-githymesesame
Avgolemono Soup (Chicken-Lemon-Egg)
77
Smart
GI: 40(Low)
75
Cal
7g
Carbs
6g
Protein
0g
Fiber
Portion: 1 bowl
high-proteinlow-gilean-protein
Falafel Wrap + Hummus + Tabbouleh
Falafel Meal
88
Smart
GI: 42(Low)
430
Cal
48g
Carbs
16g
Protein
8g
Fiber
Portion: 1 wrap + sides
complete-mealchickpeavegan-option
Shakshuka + Whole Wheat Pita + Salad
Shakshuka Breakfast
86
Smart
GI: 42(Low)
380
Cal
34g
Carbs
18g
Protein
5g
Fiber
Portion: 1 plate
complete-mealeggsspiced
Chicken Shawarma (WG Pita) + Salad
Shawarma Set
86
Smart
GI: 42(Low)
360
Cal
30g
Carbs
28g
Protein
4g
Fiber
Portion: 1 wrap + salad (300g)
low-gispicedprotein
Lamb Tagine (Lean) + Couscous (WG)
Lamb Tagine Dinner
86
Smart
GI: 42(Low)
310
Cal
26g
Carbs
24g
Protein
4g
Fiber
Portion: 1 plate (280g)
low-gispicediron
Olive Oil Eggs + Sourdough + Tomato
Med Egg Sourdough
83
Smart
GI: 42(Low)
260
Cal
22g
Carbs
14g
Protein
3g
Fiber
Portion: 1 plate (180g)
low-gihealthy-fatsprotein
Borek (Spinach Filo, Baked) + Yogurt
Borek Yogurt Set
82
Smart
GI: 42(Low)
230
Cal
22g
Carbs
10g
Protein
3g
Fiber
Portion: 1 slice + yogurt (150g)
low-gispinachcalcium
Kuru Fasulye (Turkish White Bean Stew)
92
SugarSmart
GI: 42(Low)
180
Cal
26g
Carbs
10g
Protein
8g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Gigantes Plaki (Baked Giant Beans in Tomato Sauce)
89
Smart
GI: 42(Low)
171
Cal
26g
Carbs
9g
Protein
7g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Harira (Traditional Moroccan Lentil and Chickpea Soup)
90
SugarSmart
GI: 42(Low)
156
Cal
24g
Carbs
8g
Protein
7g
Fiber
Portion: Soup
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Fatayer (Spinach Pastry, Baked)
Fatayer Spinach
80
Smart
GI: 42(Low)
130
Cal
16g
Carbs
5g
Protein
2g
Fiber
Portion: 2 pieces (80g)
low-gibakedspinach
Stuffed Dates with Almonds
Stuffed Dates
81
Smart
GI: 42(Low)
130
Cal
18g
Carbs
3g
Protein
3g
Fiber
Portion: 2 dates (30g)
low-ginatural-sugarnuts
Chicken Shawarma Rice Bowl
78
Smart
GI: 42(Low)
113
Cal
10.7g
Carbs
8g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Halva (Tahini, Small Portion)
Halva
79
Smart
GI: 42(Low)
110
Cal
12g
Carbs
4g
Protein
1.5g
Fiber
Portion: 1 thin slice (20g)
low-gisesamecalcium
Chicken Kebab Plate + Rice Pilaf
79
Smart
GI: 42(Low)
107
Cal
9.3g
Carbs
8.7g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Harissa Chicken + Couscous WG
79
Smart
GI: 42(Low)
107
Cal
10g
Carbs
8.6g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Chicken Shawarma Plate + Rice
78
Smart
GI: 42(Low)
106
Cal
8.8g
Carbs
7.5g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Greek Pastitsio (WG Light)
79
Smart
GI: 42(Low)
104
Cal
9.6g
Carbs
7.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-15validated
Chicken Pastitsio (WG Light)
78
Smart
GI: 42(Low)
100
Cal
9.3g
Carbs
7.1g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Instant Pot Chicken Shawarma Rice
78
Smart
GI: 42(Low)
100
Cal
10g
Carbs
7.3g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-21validated
Rice Pudding (Sutlac, SF)
Sutlac SF
77
Smart
GI: 42(Low)
100
Cal
16g
Carbs
4g
Protein
0.5g
Fiber
Portion: small bowl (80g)
low-gicalciumwarming
Sigara Boregi (Baked Cheese Roll, 2)
Sigara Boregi
78
Smart
GI: 42(Low)
100
Cal
12g
Carbs
5g
Protein
1g
Fiber
Portion: 2 rolls (40g)
low-gibakedfeta
Mediterranean Grain Bowl
79
Smart
GI: 42(Low)
97
Cal
10.3g
Carbs
4g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Ashure (Noah's Pudding, Small)
Ashure
81
Smart
GI: 42(Low)
90
Cal
16g
Carbs
3g
Protein
3g
Fiber
Portion: small bowl (80g)
low-gimixed-grainnuts
Stuffed Tomatoes + Rice (Brown)
78
Smart
GI: 42(Low)
90
Cal
11g
Carbs
3g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Freekeh (Roasted Green Wheat)
Freekeh
83
Smart
GI: 43(Low)
125
Cal
22g
Carbs
5g
Protein
4g
Fiber
Portion: ½ cup (80g)
low-gifiberwhole-grain
Algerian Chorba Frik (Lamb + Freekeh)
82
Smart
GI: 43(Low)
120
Cal
13g
Carbs
8g
Protein
3g
Fiber
Portion: 1 bowl
low-gihigh-fiberhigh-protein
Msemen (WG Flatbread) + Honey + Cheese
WG Msemen Set
80
Smart
GI: 44(Low)
230
Cal
28g
Carbs
8g
Protein
3g
Fiber
Portion: 1 piece + sides (120g)
low-giwhole-graintraditional
Manakeesh (Za'atar Flatbread, WG, Small)
Manakeesh Zaatar
80
Smart
GI: 44(Low)
180
Cal
24g
Carbs
5g
Protein
3g
Fiber
Portion: 1 small piece (80g)
low-giza'atarolive-oil
Kunafa (Reduced Sugar, Small)
Mini Kunafa LS
76
Smart
GI: 44(Low)
110
Cal
14g
Carbs
4g
Protein
1g
Fiber
Portion: 1 small piece (30g)
low-gicheesecrispy
Tagine Lahm bel Barqoq (Lamb Tagine with Prunes and Almonds)
85
Smart
GI: 45(Low)
242
Cal
20g
Carbs
18g
Protein
4g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Soutzoukakia (Smyrna Meatballs in Tomato Sauce)
80
Smart
GI: 45(Low)
191
Cal
17g
Carbs
14g
Protein
2g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Spanakopita (Spinach Feta Pie)
79
Smart
GI: 45(Low)
190
Cal
16g
Carbs
8g
Protein
2g
Fiber
Portion: 1 piece
low-giverified-gi
Bulgur Pilavı (Tomato and Pepper Bulgur Pilaf)
85
Smart
GI: 45(Low)
184
Cal
25g
Carbs
5g
Protein
6g
Fiber
Portion: Side Dish
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Za'atar Manakish (WG Flatbread)
78
Smart
GI: 45(Low)
183
Cal
23.3g
Carbs
5g
Protein
2.5g
Fiber
Portion: 1 serving
zaatarflatbread
Mediterranean Avocado & Ricotta Toast on Sprouted Grain Bread
85
Smart
GI: 45(Low)
180
Cal
20g
Carbs
8g
Protein
5g
Fiber
Portion: 1 slice (150g)
high_fiberhealthy_fatslow_gi
Almond Flour Pancakes with Fresh Berries (No Sugar)
80
Smart
GI: 45(Low)
150
Cal
15g
Carbs
7g
Protein
3g
Fiber
Portion: 2 pancakes (120g)
high_proteinhigh_fiberlow_gi
Greek Yogurt Pancakes with Almond Flour (2 pcs)
81
Smart
GI: 45(Low)
150
Cal
12g
Carbs
10g
Protein
3g
Fiber
Portion: 2 pancakes (100g)
high_proteinlow_gigluten_free
Mediterranean Tuna & White Bean Salad (Small)
82
Smart
GI: 45(Low)
150
Cal
8g
Carbs
15g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Whole Grain Pita with Labneh & Smoked Salmon
81
Smart
GI: 45(Low)
150
Cal
20g
Carbs
8g
Protein
3g
Fiber
Portion: 1 pita (180g)
high_proteinhigh_fiberlow_gi
Chickpea & Spinach Pancake (Socca) with Yogurt Dip
80
Smart
GI: 45(Low)
140
Cal
16g
Carbs
7g
Protein
3g
Fiber
Portion: 2 pancakes (180g)
high_fibermoderate_proteinlow_gi
Fattoush (Toasted Bread Salad with Sumac Dressing)
82
Smart
GI: 45(Low)
133
Cal
20g
Carbs
3g
Protein
4g
Fiber
Portion: Salad
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Quinoa Tabbouleh with Chickpeas (Medium Bowl)
82
Smart
GI: 45(Low)
130
Cal
15g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fiberhigh_proteinlow_carb
Salmorejo (Córdoban Thick Tomato and Bread Soup)
79
Smart
GI: 45(Low)
130
Cal
16g
Carbs
2g
Protein
3g
Fiber
Portion: Soup
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Baklava (Small, Reduced Sugar)
Mini Baklava LS
77
Smart
GI: 45(Low)
120
Cal
14g
Carbs
3g
Protein
1.5g
Fiber
Portion: 1 small piece (25g)
low-ginutsfilo
Cucumber & Tomato Salsa with Whole Grain Crackers
80
Smart
GI: 45(Low)
120
Cal
20g
Carbs
3g
Protein
3g
Fiber
Portion: 1 cup salsa + 6 crackers (150g)
high_fiberlow_gi
Eggplant & Chickpea Moussaka (Light)
82
Smart
GI: 45(Low)
120
Cal
15g
Carbs
6g
Protein
4g
Fiber
Portion: 1 serving (250g)
high_fibermoderate_proteinlow_gi
Mediterranean Quinoa & Chickpea Breakfast Bowl (Medium)
82
Smart
GI: 45(Low)
120
Cal
18g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Mediterranean Quinoa Tabbouleh with Chickpeas (Medium)
80
Smart
GI: 45(Low)
120
Cal
15g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Quinoa Tabbouleh with Grilled Chicken
81
Smart
GI: 45(Low)
120
Cal
15g
Carbs
8g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_gi
Quinoa Tabouleh with Parsley, Mint, and Chickpeas (Medium)
80
Smart
GI: 45(Low)
120
Cal
18g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl (200g)
high_fibermedium_proteinlow_gi
Quinoa Chickpea Tabbouleh (Medium)
82
Smart
GI: 45(Low)
115
Cal
18g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Orange Blossom Semolina Cake (Small)
Basbousa
79
Smart
GI: 45(Low)
110
Cal
16g
Carbs
2g
Protein
3g
Fiber
Portion: 1 small piece (40g)
low-gisemolinarosewater
Red Pepper & Lentil Dip with Veg Sticks (1 Cup)
87
Smart
GI: 45(Low)
110
Cal
18g
Carbs
8g
Protein
6g
Fiber
Portion: 1 cup (200g)
high_fiberhigh_proteinlow_carb
Briam (Greek Roasted Root Vegetables)
79
Smart
GI: 45(Low)
95
Cal
12g
Carbs
2g
Protein
3g
Fiber
Portion: 1 baking dish portion
low-gihigh-fiberplant-protein
Grilled Sea Bass with Herb Quinoa Salad (Medium Portion)
78
Smart
GI: 45(Low)
93
Cal
5.5g
Carbs
11g
Protein
1.5g
Fiber
Portion: 1 plate (250g)
high_proteinhigh_fiberlow_carb
Lentil & Spinach Soup with Herbs (Bowl)
82
Smart
GI: 45(Low)
90
Cal
12g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (300g)
high_fiberhigh_proteinlow_carb
Spinach & Chickpea Soup with Lemon
80
Smart
GI: 45(Low)
90
Cal
12g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Gemista (Greek Stuffed Peppers with Rice)
78
Smart
GI: 45(Low)
80
Cal
12g
Carbs
3g
Protein
2g
Fiber
Portion: 2 peppers
low-giverified-gi
Kibbeh Nayyeh (Raw Lamb and Bulgur Tartare)
82
Smart
GI: 48(Low)
284
Cal
24g
Carbs
20g
Protein
4g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Falafel (Deep-Fried Chickpea Fritters)
85
Smart
GI: 48(Low)
283
Cal
25g
Carbs
12g
Protein
6g
Fiber
Portion: Snack/Main
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Sicilian Pasta con le Sarde (Whole-Wheat, Sardines + Fennel)
81
Smart
GI: 48(Low)
185
Cal
22g
Carbs
9g
Protein
4g
Fiber
Portion: 1 plate
low-gihigh-fiberhigh-protein
Avocado Toast on Sourdough (Mediterranean)
80
Smart
GI: 48(Low)
170
Cal
18g
Carbs
5g
Protein
4g
Fiber
Portion: 1 slice
low-giverified-gihigh-fiber
Gemista (Stuffed Tomatoes and Peppers with Rice)
80
Smart
GI: 48(Low)
161
Cal
21g
Carbs
5g
Protein
4g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Lentil & Bulgur Patties (Two Patties)
83
Smart
GI: 48(Low)
150
Cal
20g
Carbs
8g
Protein
5g
Fiber
Portion: 2 patties (120g)
high_fiberhigh_proteinlow_carb
Portokalopita (Greek Orange Phyllo Cake, Low Sugar)
74
Smart
GI: 48(Low)
150
Cal
20g
Carbs
4g
Protein
1g
Fiber
Portion: 1 small slice
low-giverified-gi
Quinoa Tabouleh with Chickpeas & Parsley (Bowl)
78
Smart
GI: 48(Low)
150
Cal
15g
Carbs
6g
Protein
3g
Fiber
Portion: 1 bowl (200g)
high_fibermoderate_proteinlow_gi
Spiced Chickpea & Bulgur Salad with Lemon-Tahini Dressing
80
Smart
GI: 48(Low)
130
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fiberlow_giplant_based
Couscous (Whole Wheat)
74
Smart
GI: 48(Low)
110
Cal
22.5g
Carbs
3.8g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gi
Spiced Eggplant & Tomato Stew with Barley (Dinner)
78
Smart
GI: 48(Low)
90
Cal
12g
Carbs
3g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_givegetarian
Bulgur Wheat (Cooked)
Bulgur
80
Smart
GI: 48(Low)
83
Cal
18g
Carbs
3g
Protein
4g
Fiber
Portion: ½ cup (90g)
low-gifiberwhole-grain
Kibbeh Bil Sanieh (Baked Layered Kibbeh)
79
Smart
GI: 50(Low)
262
Cal
28g
Carbs
15g
Protein
4g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Mejadra (Lentils and Rice Pilaf with Fried Onions)
84
Smart
GI: 50(Low)
207
Cal
30g
Carbs
8g
Protein
7g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Mujaddara (Lentils and Rice with Caramelized Onions)
84
Smart
GI: 50(Low)
207
Cal
30g
Carbs
8g
Protein
7g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Provencal Pissaladiere (Low-Sugar Onion-Anchovy WG Flatbread)
77
Smart
GI: 50(Low)
195
Cal
22g
Carbs
7g
Protein
3g
Fiber
Portion: 1 slice
high-fibermediterranean-stapletraditional
Marmitako (Basque Tuna and Potato Stew)
77
Smart
GI: 50(Low)
194
Cal
26g
Carbs
12g
Protein
3g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Dolmades (Rice and Herb Stuffed Grape Leaves)
77
Smart
GI: 50(Low)
146
Cal
19g
Carbs
4g
Protein
3g
Fiber
Portion: Appetizer/Snack
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Mediterranean Quinoa & White Bean Breakfast Bowl (Small)
79
Smart
GI: 50(Low)
110
Cal
18g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_proteinhigh_fiberlow_carb
Spanakopita (Spinach and Feta Pie)
75
Smart
GI: 52(Low)
230
Cal
28g
Carbs
8g
Protein
3g
Fiber
Portion: Snack/Main
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Quinoa Tabbouleh with Parsley & Mint
75
Smart
GI: 53(Low)
120
Cal
18g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (200g)
high_fiberlow_giplant_based
Manti (Light Turkish Dumplings with Yogurt and Garlic)
71
Smart
GI: 55(Low)
250
Cal
30g
Carbs
10g
Protein
2g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Fideuà (Valencian Seafood Noodle Dish)
71
Smart
GI: 55(Low)
234
Cal
30g
Carbs
12g
Protein
2g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Sayadieh (Fish and Rice with Spices)
74
Smart
GI: 55(Low)
225
Cal
30g
Carbs
15g
Protein
3g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Moussaka (Light Version)
74
Smart
GI: 55(Low)
190
Cal
24g
Carbs
10g
Protein
3g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Roasted Red Pepper & Eggplant Dip with Whole Grain Pita Chips (Snack)
78
Smart
GI: 55(Low)
180
Cal
20g
Carbs
6g
Protein
5g
Fiber
Portion: 1 small serving (80g)
high_fibermoderate_proteinlow_gi
Walnut & Date Energy Bites (No Added Sugar)
72
Smart
GI: 55(Low)
160
Cal
18g
Carbs
3g
Protein
2g
Fiber
Portion: 2 bites (30g)
high_fiberhealthy_fatslow_gi
Bastilla (Moroccan Chicken Pastry Pie)
73
Smart
GI: 58(Medium)
331
Cal
28g
Carbs
18g
Protein
3g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Pastitsio (Whole-Wheat Version)
75
Smart
GI: 58(Medium)
211
Cal
25g
Carbs
12g
Protein
4g
Fiber
Portion: Main Course
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Bourekas (Savory Pastries with Cheese or Potato)
69
Be Careful
GI: 60(Medium)
302
Cal
24g
Carbs
9g
Protein
2g
Fiber
Portion: Snack
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Manakish Za'atar (Flatbread with Thyme and Olive Oil)
68
Be Careful
GI: 60(Medium)
292
Cal
28g
Carbs
7g
Protein
2g
Fiber
Portion: Snack/Breakfast
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Sigara Böreği (Cigar Pastries with Cheese)
67
Be Careful
GI: 60(Medium)
282
Cal
22g
Carbs
8g
Protein
1g
Fiber
Portion: Snack
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Tortilla de Patatas (Spanish Potato Omelette)
69
Be Careful
GI: 60(Medium)
195
Cal
25g
Carbs
8g
Protein
2g
Fiber
Portion: Snack/Main
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Mint Tea (Moroccan Style)
Moroccan Mint Tea
64
Be Careful
GI: 60(Medium)
30
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gidigestiverefreshing
Msemen (Whole-Wheat Moroccan Square Flatbread)
69
Be Careful
GI: 65(Medium)
320
Cal
30g
Carbs
8g
Protein
4g
Fiber
Portion: Breakfast/Snack
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Pan con Tomate (Bread with Tomato and Olive Oil)
67
Be Careful
GI: 65(Medium)
261
Cal
25g
Carbs
6g
Protein
3g
Fiber
Portion: Breakfast/Snack
gemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Skordalia (Light Garlic-Potato Dip)
65
Be Careful
GI: 65(Medium)
130
Cal
14g
Carbs
2g
Protein
2g
Fiber
Portion: 2 tbsp with veg
mediterranean-stapletraditionaloccasional
Jachnun (Yemeni-Jewish Slow-Cooked Dough)
63
Be Careful
GI: 70(High)
384
Cal
33g
Carbs
8g
Protein
3g
Fiber
Portion: Breakfast
Limit portionsgemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Malawach (Yemeni-Jewish Fried Flatbread)
61
Be Careful
GI: 70(High)
350
Cal
30g
Carbs
7g
Protein
2g
Fiber
Portion: Breakfast/Snack
Limit portionsgemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
Baghrir (Moroccan Semolina Pancakes)
61
Be Careful
GI: 70(High)
289
Cal
30g
Carbs
6g
Protein
2g
Fiber
Portion: Breakfast/Snack
Limit portionsgemini-2026-05-12mediterranean-expansionsrc:peer-reviewed
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