Medium Glycemic Index Foods List

Medium glycemic index foods, with a GI of 56 to 69, raise blood sugar at a moderate pace. Most are fine in normal portions, especially when eaten with protein, fat, or fiber. Several are better than their GI suggests: pumpkin, beets, cantaloupe, and popcorn all have a low glycemic load per serving.

Low GI: 55 or less · Medium GI: 56–69 · High GI: 70+

For glycemic load and serving sizes, see the full glycemic index chart.

52 medium glycemic index foods

Fruit

  • Banana, overripe (brown-flecked) 58
  • Grapes 59
  • Pineapple 59
  • Papaya 60
  • Figs, dried 61
  • Apricots, canned in light syrup 64
  • Raisins 64
  • Cantaloupe 65

Potatoes & Starchy Vegetables

  • Potato, new / waxy, boiled 57
  • Sweet potato, boiled 63
  • French fries 64
  • Beetroot 64
  • Pumpkin 64

Legumes & Beans

  • Split pea soup, canned 60
  • Black bean soup, canned 64

Bread & Baked Goods

  • Pita bread, white 57
  • Danish pastry 59
  • Muffin, blueberry 59
  • Muffin, bran 60
  • Hamburger bun 61
  • Rye bread (light, flour-based) 64
  • Angel food cake 67
  • Croissant 67
  • Pancakes, from mix 67
  • Taco shells, corn 68

Breakfast Cereals & Oats

  • Muesli, untoasted, no added sugar 57
  • Frosted Mini-Wheats 58
  • Raisin Bran 61
  • Cream of Wheat, regular 66
  • Special K 69

Rice & Grains

  • Wild rice 57
  • Basmati rice, white 58
  • Couscous 65
  • Brown rice, boiled 68
  • Polenta / cornmeal porridge 68

Pasta & Noodles

  • Udon noodles 62
  • Macaroni and cheese, boxed 64
  • Gnocchi 68

Dairy & Alternatives

  • Oat milk 69

Beverages

  • Cola soft drink 63
  • Beer, regular 66
  • Cranberry juice cocktail 68
  • Orange soda 68

Snacks & Sweets

  • Potato chips 56
  • Granola bar, chewy 61
  • Corn chips 63
  • Rye crispbread 63
  • Shortbread cookies 64
  • Popcorn, plain 65

Prepared & Fast Foods

  • Pizza, cheese 60

Sugars

  • Honey 61
  • Table sugar (sucrose) 65

Getting the most from medium-GI foods

  • Pair them. Protein, fat, or fiber in the same meal slows the blood sugar rise. Brown rice with chicken and vegetables behaves better than brown rice alone.

  • Watch the portion. Basmati and brown rice are medium GI, but a full plate pushes the GL past 20.

  • Trade down when it’s easy. Basmati for jasmine, boiled sweet potato for baked, muesli for cornflakes.

For a printable version, see the glycemic index food lists at Health List Now.

GI values vary between tests. This page is general information, not medical advice. Last reviewed October 2026.