Glycemic Index Chart

Sep 13 2009

Glycemic Index Chart

Replacing High GI foods for Low GI foods is an easy way to benefit from the principles of the Glycemic Index. Low GI foods only cause a gradual rise in glucose.

Carbohydrates with a low GI (0-55) help you feel fuller, have more energy, and can lead to weight loss and reduced risk of diabetes. In short, it’s about the quality of the carbohydrates – not the quantity.

High = GI of 70+ (Avoid). Medium = GI of 55 to 69. Low = GI of 0 to 54.

Personalize your own:

Glycemic Diet Profile – exclusively from eDiets.

The glycemic index table from Glycemic Edge is below :

Category	Name	GI Score
Vegetables and Beans
	Baked Beans, 4oz.	48
	Kidney beans, 3 oz.	27
	Lima beans, 3 oz.	32
	Navy beans, 3 oz.	38
	Pinto beans, 4oz.	45
	Soy beans, 3 oz.	18
	Beets, 3 oz.	64
	Tomato Sauce	49
	Peas	48
	Sweetcorn	48
	Broccoli, cauliflower, celery, mushrooms	10-25
	Vegetarian chili	39
	Mashed potato, instant	74
	French Fries, baked	54
	Potato, peeled & steamed	65
	Carrots	47

Breads
	Dark rye, 1.7 oz.	51
	French baguette, 1 oz.	95
	Hamburger bun, 1 bun	61
	Kaiser roll, 1	73
	Pita bread – whole wheat, 1 slice	57
	Sourdough, 1 slice	52
	Fruit Bread	53
	White bread, 1 slice	70
	Wonder Bread, White Enriched	71
	Wheat bread – stoneground, 1 slice	53
	Whole wheat, 1 slice	69
	Bagel, plain, white, 2 oz.	72
	Wholegrain Bread	40
	Multigrain Breads	45
	English Muffin, Whole Grain	45
	Oat Bread	65
	Rye Bread	50
	Bran Muffin	65

Meats, Chicken, Misc.*
	Sweet & Sour Chicken with Noodles	41
	Lean Cuisine, French style Chicken	36
	Beef casserole	53
	Chicken Nuggets, frozen	46
	Fish Fingers (strips)	38
	Pizza, cheese	60
	Sausages	28
	Hamburger (beef patty, ketchup, pickle, onion, mustard, bun)	66
	Chicken Nuggets, frozen & microwaved	46
	Sushi, roasted	55

Cereals
	All-Bran Kellogs, 1/2 cup	42
	Bran Flakes, Post, 2/3 cup	74
	Cheerios, 1 cup	74
	Cocoa Krispies, 1 cup	77
	Corn Chex, 1 cup	83
	Corn Flakes, 1 cup	84
	Corn Pops, 1 cup	80
	Cream of Wheat, 1 oz.	74
	Frosted Flakes, 3/4 cup	55
	Froot Loops	69
	Grapenuts Flakes, 3/4 cup	80
	Frosted Mini Wheats, 1 cup	58
	Honey Smacks	71
	Multi Bran Chex, 1 cup	58
	Museli, 2/3 cup	43
	Raisin Bran, 3/4 cup	73
	Rice Chex, 1 1/4 cup	89
	Shredded Wheat, 1/2 cup	83
	Honey Smacks, 3/4 cup	56
	Special K, 1 cup	54
	Total, 3/4 cup	76
	Pancakes, from shake Mix	67
	Pop Tarts	70

Rice
	Barley, pearled, 1/2 cup	25
	Couscous, 1/2 cup	65
	Instant, 1 cup, cooked	87
	Uncle Bens, converted, 1 cup	44
	Long grain White, 1 cup	41
	Short grain, white, 1 cup	72
	Rice Noodles	53
	Instant rice – white (boiled)	87
	Brown rice (boiled)	72
	Brown rice (steamed)	50

Cookies
	Graham crackers	74
	Oatmeal cookie, 1 cookie	55
	Vanilla wafers, 7 cookies	77

Crackers
	Rice cakes, plain, 3 cakes	82
	Stoned wheat thins, 3 crackers	67
	Water cracker, 3 crackers	78

Dairy
	Ice cream, vanilla, 10% fat	61
	Low Fat Ice Cream	35
	Milk, whole, 1 cup	27
	Milk, skim, 1 cup	32
	Milk, chocolate, 1 cup, 1%	34
	Pudding, 1/2 cup	43
	Milk, soy, 1 cup	31
	Tofu frozen dessert, low fat, 1/2 cup	115
	Yogurt, nonfat, fruit, sugar, 8 oz.	33
	Yogurt, nonfat, plain, artifical sweet, 8 oz.	14
	Yogurt, nonfat, fruit, artificial sweet, 8 oz.	14
	Custard, 3/4 cup	43

Fruits
	Apple, 1 medium, 5 oz.	38
	Apple juice, unsweetened, 1 cup	40
	Apricots, 3 medium, 3 oz.	57
	Banana bread, 3 oz.	47
	Banana, 5 oz.	55
	Cherries, 10 large, 3 oz.	22
	Cranberry juice, 8 oz.	52
	Grapefruit, raw, 1/2 medium	25
	Grapes, green, 1 cup	46
	Kiwi, 1 medium	52
	Mango, 1 small	55
	Orange, 1 medium	44
	Orange juice, 1 cup	46
	Peach, 1 medium	30
	Pear, 1 medium	38
	Pineapple, 2 slices	66
	Plums, 1 medium	69
	Prunes, 6	29
	Raisins, 1/4 cup	64
	Watermelon, 1 cup	72
	Cantelope	65

Pasta & Pizza
	Fettucine, 6 oz.	45
	Linguine, 6 oz.	52
	Linguine with Shrimp Dinner	40
	Macaroni, 5 oz.	47
	Deluxe macaroni & Cheese Dinner	36
	Ravioli, meat, 4 large	39
	Ravioli, drum wheat flour, meat filled	39
	Spaghetti, white, 6 oz.	41
	Spaghetti, wheat, 6 oz.	37
	Spaghetti, white, boiled	42
	Spiral, durum, 1 cup	43
	Tortellini, cheese, 8 oz.	50
	Vermicelli, 6 oz.	35
	Pizza, Super Supreme	36
	Pizza, Vegetarian Supreme (Pizza Hut)	49
	Lasagne, vegetarian	20
	Lasagne, meat (Healthy Living brand)	28
	Lasagna, beef	47

Snacks and Chips
	Vanilla wafers, 7 cookies	77
	Doughnut, deep-fried	75
	Apple Muffin	48
	Sponge cake, plain, 1 slice	46
	Snickers, 2.2 oz. Candy bar	41
	Pretzels, 1 oz.	83
	Potato chips, 14 pieces	54
	French Fries, 4.3 oz.	75
	Popcorn, light, microwave	55
	Popcorn, regular	72
	Pop Tarts, chocolate, 1 tart	70
	M&M’s Chocolate candy, peanut	33
	Snickers Bar	41
	Mars Bar	68
	Peanuts	14
	Cashew nuts	25
	Granola Bar, chewy, 1 oz.	61
	Graham crackers, 4 squares	74
	Doritos Corn chips, 1 oz.	72

Drinks
	Coca-Cola, 1 can, 12 oz.	77
	Gatorade, 8 oz.	78
	Fanta soft drink, 1 can, 12 oz.	63
	Apple Juice	40
	Orange Juice	50
	Tomato Juice	38
	Lemonade, sweetened	54
	Fruit Punch	67
	Chocolate Milk	34

* Meats – There hasn’t been as much research on meats & poultry as it relates to the Glycemic Chart. By it’s nature, the Glycemic Index rates carbohydrates – so true meats will have little to no carbs thus are generally omitted from the above.

While having a low or 0 GI score, the glycemic index diet recommends avoiding high fat, skinned, and high saturated fat content meat & poultry. This includes most bacon, while chicken and turkey that’s skinless and well trimmed is generally accepted in moderation.

Watch for updates of the Glycemic Index Chart – stay informed!

This GI table is presented with permission from Dr. Jennie Brand-Miller of the University of Sydney. The table may be used for personal use but may not be copied to any other website. Webmasters are free to link to this page however.

GI Editor Dave

25 Comments

By CBRSarar, March 3, 2010 @ 11:46 am

My husband and I wondered what the GI is for coffee and tea?
By k_george, February 25, 2010 @ 7:16 pm

Regarding fruits…it seems canned are quite high in comparison to fresh. Perhaps one should be shown. In my experience, my diabetic mother has thought for some time that canned fruits are “good for you”.

Source: http://ddr.nal.usda.gov/bitstream/10113/18679/1/IND44088574.pdf
By GI Editor Dave, February 13, 2010 @ 2:17 pm

Yes, it’s counter intuitive – yet there it is. Keep in mind the glycemic index is about the type of carbohydrates and sugars. While whole grains are generally better, some whole grains that are ‘fortified’ have undergone such a high level of refinement they actually have a higher GI value. The more refined, the higher their GI.
By qaz, February 10, 2010 @ 11:08 am

How can frosted flakes (3/4 cup) be 55 and shredded wheat (1/2 cup) be 83? That makes no sense at all.
By Jay's Mommy, February 5, 2010 @ 2:13 pm

I didn’t see any cheeses at all!! I am also curious about oatmeal and eggs. What about pork chops, baked or fish, baked or broiled?

Thank you!!
By Georgia, January 8, 2010 @ 11:28 am

I also am interested in the GI for oatmeal. And for blueberries too – they are touted as being very healthy with lots of anitoxidants, but I can’t find a GI rating for them.
Thanks!
By cindy, January 8, 2010 @ 4:57 am

is there a gi score diffrence between vodka and bourbon? or simpler put: whats the gi score diffrence of regular beer and light beer. im hypoglycemic. how much/ and how often is it okay for me to drink beer?
By janis, December 6, 2009 @ 7:50 am

What is the GI Score for oatmeal?
By marycook, November 19, 2009 @ 8:33 pm

where do grits fall on the chart?
By walt, November 15, 2009 @ 9:04 am

What is the level of alcohol generally and is one kind different such as vodka compared to bourbon ?
By Fred, November 13, 2009 @ 12:32 pm

I don’t see Avocados listed?
By Stef, October 13, 2009 @ 2:30 pm

what about eggs? boiled, scrambled, etc.
By GI Editor Dave, October 5, 2009 @ 12:56 pm

Hi Julie —
Diet Soda’s have no GI score associated with them. They use artificial sweeteners, plus since they have no carbs there’s no GI load score that’s meaningful to tabulate. That said, it’s recommended to still use these in moderation, but officially they’re more ‘no GI’ rather than ‘high’ or ‘low’ GI in value.

For more read the GI news that addressed Diet Coke GI scores.
By Carol, October 1, 2009 @ 4:15 am

I would like to know the answer to Julie’s question 9/28/09 @ 3:54. I also drink a lot of diet soda and would like to know how it will impact my progress while using the GI Diet Plan.
By Julie, September 28, 2009 @ 3:54 pm

What is the gi score for diet soda? I drink a lot of diet A&W root beer and I need to know if I need to stop.
By GI Editor Dave, September 20, 2009 @ 3:39 pm

I’ve not seen white bread with a lower GI than whole wheat. Generally speaking whole grain is going to be lower GI (better) than white processed breads (worse). You’re right, GI scores can be relatively inconsistent – the specific scores may differ, but generally their directional position (high, medium, low) are indicative of where you should focus. The bulk of our scores come from the University of Sydney, which is the definitive voice in the glycemic diet scores/ranking – so as always, consider the source and do your homework. Stay with it!
By francisco hernandez, September 18, 2009 @ 4:57 pm

I need know the black been is hi or low
By Mary Moore Thomas, September 18, 2009 @ 8:23 am

Please tell me how to implement this chart. Is there a maximum GI number per meal or per day that I need to ingest?
By Brian, September 17, 2009 @ 12:45 am

I’ve found a lack of conciseness in Glycemic Index charts at different web sites. This makes it hard to know which foods to include in a diet. For example one site touts whole grain breads as taking longer to digest therefor a good choice for a low carbs diet. Yet another site says that white bread has a lower glycemic index rate then whole wheat bread. Which is right?
By Brenda, September 16, 2009 @ 3:37 pm

I would like to know what the glycemic index is for the following foods: white potato (boiled or baked), sweet potato, most Kashi Brand cereals, wild rice, tomatoes, and cantalopes.This chart is useful, but seems incomplete.
By lashonda walker, September 15, 2009 @ 2:08 pm

can you tell me about this food chart?