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Glycemic Index Chart
Swap out High GI foods for Low GI foods as an easy way to begin benefitting from the principles of the Glycemic Index. Low GI Foods only cause a gradual rise in blood 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.
High = GI of 70+ (Avoid). Medium = GI of 55 to 69. Low = GI of 0 to 54.
Personalize your own: Glycemic Diet Profile. Glycemic Diet Profile from eDiets.
Glycemic Index Table
| 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 | |
| Apples | 38 | |
| 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 | |
Wheat bread - stoneground, 1 slice | 53 | |
Whole wheat, 1 slice | 69 | |
Bagel, plain, 2 oz. | 72 | |
| Wholegrain Bread | 40 | |
| Multigrain Breads | 45 | |
| Bran Muffin | 65 | |
| Meats, Chicken, Misc.* | see bottom for more comments | |
| 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 | |
| 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 | |
Grapenuts Flakes, 3/4 cup | 80 | |
Frosted Mini Wheats, 1 cup | 58 | |
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 | |
| 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 | ||
 | Fettucine, 6 oz. | 45 |
Linguine, 6 oz. | 52 | |
Macaroni, 5 oz. | 47 | |
Ravioli, meat, 4 large | 39 | |
Apaghetti, white, 6 oz. | 41 | |
Spaghetti, wheat, 6 oz. | 37 | |
| Spaghetti, white | 42 | |
Spiral, durum, 1 cup | 43 | |
Tortellini, cheese, 8 oz. | 50 | |
Vermicelli, 6 oz. | 35 | |
| Lasagna, beef | 47 | |
| Snacks and Chips | ||
 | Vanilla wafers, 7 cookies | 77 |
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 | |
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 | |
| 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.
Can someone please inform me on the GI of pre-cooked maize!
How do leeks and onions compare? Which has the lower g.i.?
Asparagus?
Celeriac?
Fennel bulb?
Parsnips? Higher or lower g.i. than carrots?
Which yellow vegetable has the lowest g.i.? List various squashes, pumpkin, sweet potato (yellow), yam (pink) etc.
Lentils...what is the difference in g.i. when comparing cooked lentils and sprouted lentils? Which sprouted seeds such as onion, radish, sunflower, etc., readily avail. in most supermarkets, have the lowest g.i.?
TIA,
Julie
I want to see the Glycemic Index arranged by the numbers, not by the food group. I am amazed that it is so hard to find when googling "glycemic" "Index".
I was looking for the same and found this one:
http://www.montignac.com/en/ig_tableau.php
The index chart is very helpful, but I have been looking for a menu to give me some ideas on preparing meals.
I am following the Low GI and it is making a difference with energy levels and glucose levels too.
Superb listing of low gi foods! Thanks!!!
Does anyone know what pomegranates are on the GI?
67 according to www.glycemicindex.com