Glycemic Index Chart







Limiting your intake of high glycemic index (GI) foods with low and moderate GI foods is the first step to starting a low glycemic diet.  Low GI foods only cause a gradual rise in glucose and limit spikes in insulin.Glycemic load (GL) takes a foods GI and factors in portion size and the raw amount of carbohydrates.  Many users feel that the glycemic load is a more accurate method of following a glycemic index diet, as it moderates food amounts in grams / ounces with respect to carbohydrates and fiber.

Carbs with a low GI (0-54) or GL (<10) help you feel less hungry, provide you with more energy, and can lead to weight loss and provide a reduced risk of diabetes.

glycemic load scoresGlycemic Food List

With the GI, it’s all about the quality of carbohydrates, not the quantity (though if you are wanting to include both GI and ‘quantity’, you should stick with GL foods of < 20).  If you’re just getting started on the GI diet, you may want to print or link to this reference.

Understanding how your body breaks down carbs and the impact of blood sugar and subsequent counter-acting release of insulin is the very core of the glycemic index process.  For a quick recap of how blood sugar interactions work, be sure to read our tutorial and learn how & why these are important.

High GI Foods = GI of 70+ (Try to avoid.)
Medium GI = 55 – 69 (use caution.)
Low GI = 0 – 54 (This is your target zone, look for foods with a low GI score)

Many nutritionists prefer to look at the Glycemic Load (GL) rather than just the Glycemic Index (GI) for individual foods.  That’s because the load of a food also incorporates the quantity of carbs per serving.  They’re both simple scores you can look for, so it’s easy to get started.

FOOD Type by CATEGORY

Glycemic Index (GI)
(glucose = 100)

Serving size (grams)

Glycemic load (GL)
per serving

BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar

47±8

80

18

Banana cake, made without sugar

55±10

80

16

Sponge cake, plain

46±6

63

17

Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)

42±4

111

24

Apple, made with sugar

44±6

60

13

Apple, made without sugar

48±10

60

9

Waffles, Aunt Jemima (Quaker Oats)

76

35

10

Bagel, white, frozen

72

70

25

Baguette, white, plain

95±15

30

15

Pita bread – whole wheat

57

Coarse barley bread, 75-80% kernels, average

34±4

30

7

Hamburger bun

61

30

9

Kaiser roll

73

30

12

Pumpernickel bread

50±4

30

6

50% cracked wheat kernel bread

58

30

12

White wheat flour bread

70±0

30

10

Wonder™ bread, average

73±2

30

10

Dark rye

51

 

English Muffin, whole grain

45

Sourdough

52

Whole wheat bread, average

71± 2

30

9

100% Whole Grain™ bread (Natural Ovens)

51±11

30

7

Pita bread, white

57

30

10

Corn tortilla

52

50

12

Wheat tortilla

30

50

8

Bran Muffin 65
BEVERAGES
Coca Cola®, average

58±5

250

15

Fanta®, orange soft drink

68±6

250

23

Lucozade®, original (sparkling glucose drink)

95±10

250

40

Apple juice, unsweetened, average

40±1

250

12

Cranberry juice cocktail (Ocean Spray®)

68±3

250

24

Grapefruit juice, unsweetened

48

250

11

Orange juice, average

50±4

250

13

Tomato juice, canned

38±4

250

4

BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran™, average

42±5

30

4

Coco Pops™, average

77

30

20

Cornflakes™, average

81±3

30

21

Cream of Wheat™ (Nabisco)

66

250

17

Cream of Wheat™, Instant (Nabisco)

74

250

22

Grapenuts™, average

71±4

30

15

Muesli, average

66±9

30

16

Oatmeal, average

58±4

250

13

Instant oatmeal, average

66±1

250

17

Puffed wheat, average

74±7

30

16

Raisin Bran™ (Kellogg’s)

61±5

30

12

Frosted Flakes 55
Cheerios 74
Frosted Mini Wheats 58
Raisin Bran

73

Fruit Loops

69

Pancakes, from mix

67

Special K™ (Kellogg’s)

69±5

30

14

GRAINS
Pearled barley, average

25±1

150

11

Sweet corn on the cob, average

53±4

150

17

Couscous, average

65±4

150

23

White rice, average

64±7

150

23

Quick cooking white basmati

60±5

150

23

Brown rice, average

55±5

150

18

Converted, white rice (Uncle Ben’s®)

38

150

14

Whole wheat kernels, average

41±3

50

14

Bulgur, average

48±2

150

12

COOKIES AND CRACKERS
Graham crackers

74

25

14

Vanilla wafers

77

25

14

Shortbread

64±8

25

10

Rice cakes, average

78±9

25

17

Rye crisps, average

64±2

25

11

Soda crackers

74

25

12

DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular

61±7

50

8

Ice cream, premium

37±3

50

4

Milk, whole milk

27±4

250

3

Milk, skim

32±5

250

4

Chocolate milk, 1%

34

Reduced-fat yogurt with fruit, average

27±1

200

7

Yogurt, nonfat, plain, artificial sweetener

14

FRUITS
Apple, average

38±2

120

6

Banana, ripe

51

120

13

Dates, dried

103±21

60

42

Cherries

22

Grapefruit

25

120

3

Grapes, average

46±3

120

8

Orange, average

42±3

120

5

Peach, average

42±14

120

5

Peach, canned in light syrup

52

120

9

Pear, average

38±2

120

4

Pear, canned in pear juice

44

120

5

Grapefruit, raw

25

Pineapple 66
Plums 69
Prunes, pitted

29±4

60

10

Raisins

64±11

60

28

Watermelon

72±13

120

4

BEANS AND NUTS
Baked beans, average

48±8

150

7

Blackeye peas, average

42±9

150

13

Black beans

30

150

7

Chickpeas, average

28±6

150

8

Chickpeas, canned in brine

42

150

9

Navy beans, average

38±6

150

12

Kidney beans, average

27±4

150

7

Lima beans

32

Lentils, average

29±1

150

5

Soy beans, average

18±3

150

1

Cashews, salted

22±5

50

3

Peanuts, average

14±8

50

1

Rice
Barley, pearled

25

Couscous

65

Instant, 1 cup, white

87

Short grain, white

72

Instant rice – white (boiled)

87

Brown rice (boiled)

72

Brown rice (steamed)

50

PASTA and NOODLES
Fettucini, average

40±8

180

18

Lasagna, beef

47

Ravioli, meat

39

Linguine

52

Macaroni, average

47±2

180

23

Macaroni and Cheese (Kraft)

64

180

32

Spaghetti, white, boiled 5 min, average

38±3

180

18

Spaghetti, white, boiled 20 min, average

61±3

180

27

Spaghetti, wholemeal, boiled, average – wheat

37±5

180

16

Meats & Chicken
Sweet & Sour Chicken w/ Noodles 41
Lean Cuisine, French style Chicken 36
Beef casserole 54
Chicken Nuggets, frozen 46
Sausages 28
Hamburger (with bun) 66
Sushi 55
SNACK FOODS
Corn chips, plain, salted, average

63±10

50

17

Fruit Roll-Ups®

99±12

30

24

M & M’s®, peanut

33±3

30

6

Microwave popcorn, plain, average

72±17

20

8

Snickers bar

41

French Fries

75

Doritos Corn chips

72

Graham crackers

74

Granola Bar, chewy

61

Peanuts

14

Potato chips, average

54±3

50

11

Pretzels, oven-baked

83±9

30

16

Snickers Bar®

55±14

60

19

VEGETABLES
Broccoli, cauliflower, celery

10-25

Green peas, average

48±5

80

3

Carrots, average

47±16

80

3

Parsnips

97±19

80

12

Baked russet potato, average

85±12

150

26

Boiled white potato, average

50±9

150

14

Instant mashed potato, average

85±3

150

17

Sweet potato, average

61±7

150

17

French Fries, baked

54

Yam, average

37±8

150

13

MISCELLANEOUS
Hummus (chickpea salad dip)

6±4

30

0

Chicken nuggets, frozen, reheated in microwave oven 5 min

46±4

100

7

Pizza, plain baked dough, served with parmesan cheese and tomato sauce

80

100

22

Pizza, Super Supreme (Pizza Hut)

36±6

100

9

Honey, average

55±5

25

10

Lemonade, sweetened

54

Apple Juice

40

Coca-Cola

77