Glycemic Index Food List - High and Low GI Index Foods Chart
Glycemic Index Food List (GI) |
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What Exactly is the Glycemic Index? (GI) | ||
Food | Rating | Glycemic Index Number |
Glycemic Index of Bread |
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Pumpernickel | Low | 41 |
English muffin, whole grain | Low | 45 |
Multi-grain | Low | 48 |
Rye bread | Low | 50 |
Whole grain | Low | 50 |
Wheat bread, stoneground | Low | 53 |
Pita bread, white | Medium | 57 |
Sourdough | Medium | 57 |
Hamburger bun | Medium | 61 |
Rye-flour bread | Medium | 64 |
Bran muffin | Medium | 65 |
Oat bread | Medium | 65 |
Whole wheat bread | Medium | 69 |
White bread | High | 71 |
Plain bagel, white | High | 72 |
White rolls | High | 73 |
Baguette | High | 95 |
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Glycemic Index of Cereals |
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All-Bran | Low | 42 |
Porridge, non instant | Low | 49 |
Oat Bran | Medium | 55 |
Muesli | Medium | 56 |
Mini Wheats | Medium | 57 |
Shredded Wheat | Medium | 69 |
Golden Grahams | High | 71 |
Puffed Wheat | High | 74 |
Weetabix | High | 77 |
Rice Krispies | High | 82 |
Cornflakes | High | 83 |
Cheerios | High | 83 |
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Glycemic Index of Rice, Wheat, Barley |
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Pearl barley | Low | 25 |
Rye | Low | 34 |
Wheat kernels | Low | 41 |
Rice, instant | Low | 46 |
Rice, parboiled | Low | 48 |
Barley, cracked | Low | 50 |
Rice, brown | Medium | 55 |
Rice, wild | Medium | 57 |
Rice, white | Medium | 58 |
Barley, flakes | Medium | 66 |
Taco Shell | Medium | 68 |
Millet | High | 71 |
Glycemic Index of Dairy |
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Yogurt low-fat (sweetened) | Low | 14 |
Milk, chocolate | Low | 24 |
Milk, whole | Low | 27 |
Milk, Fat-free | Low | 32 |
Milk, skimmed | Low | 32 |
Milk, semi-skimmed | Low | 34 |
Custard | Low | 43 |
Ice cream (low-fat) | Low | 50 |
Ice cream | Medium | 61 |
What Exactly is the Glycemic Index? | ||
Glycemic Index of Fruits |
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Prunes | Low | 15 |
Cherries | Low | 22 |
Grapefruit | Low | 25 |
Apricots (dried) | Low | 31 |
Strawberries | Low | 32 |
Figs | Low | 35 |
Apples | Low | 38 |
Pears | Low | 38 |
Plums | Low | 39 |
Peaches | Low | 42 |
Oranges | Low | 44 |
Grapes | Low | 46 |
Kiwi fruit | Low | 53 |
Bananas | Low | 54 |
Fruit cocktail | Medium | 55 |
Mangoes | Medium | 56 |
Apricots | Medium | 57 |
Apricots (tinned in syrup) | Medium | 64 |
Raisins | Medium | 64 |
Pineapple | Medium | 66 |
Watermelon | High | 72 |
Dates (6) | High | 103 |
Glycemic Index of Pasta |
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Spaghetti, protein enriched | Low | 27 |
Fettuccine | Low | 32 |
Vermicelli | Low | 35 |
Spaghetti, whole wheat | Low | 37 |
Ravioli, meat filled | Low | 41 |
Spaghetti, white | Low | 41 |
Macaroni | Low | 45 |
Rice Noodles | Low | 53 |
Udon Noodles | Medium | 54 |
Spaghetti, durum wheat | Medium | 55 |
Couscous (1/3 cup) | Medium | 61 |
Macaroni cheese | Medium | 64 |
Rice pasta, brown | High | 92 |
What Exactly is the Glycemic Index? | ||
Glycemic Index of Vegetables and Beans |
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Artichoke | Low | 15 |
Asparagus | Low | 15 |
Broccoli | Low | 15 |
Cauliflower | Low | 15 |
Celery | Low | 15 |
Cucumber | Low | 15 |
Eggplant | Low | 15 |
Green beans | Low | 15 |
Lettuce, all varieties | Low | 15 |
Peppers, all varieties | Low | 15 |
Snow peas | Low | 15 |
Spinach | Low | 15 |
Young summer squash | Low | 15 |
Zucchini | Low | 15 |
Soya bean, boiled | Low | 16 |
Peas, dried | Low | 22 |
Kidney beans, boiled | Low | 29 |
Lentils green, boiled | Low | 29 |
Chickpeas | Low | 33 |
Haricot beans, boiled | Low | 38 |
Black-eyed beans | Low | 41 |
Chickpeas, canned | Low | 42 |
Baked beans, canned | Low | 48 |
Kidney beans, canned | Low | 52 |
Lentils green, canned | Low | 52 |
Broad beans | High | 79 |
Carrots, cooked | Low | 39 |
Yam | Low | 51 |
Sweet Potato | Low | 54 |
Potato, boiled | Medium | 56 |
Potato, canned | Medium | 61 |
Beet | Medium | 64 |
Potato, steamed | Medium | 64 |
Potato, mashed | Medium | 70 |
Potato, microwaved | High | 82 |
Potato, instant | High | 83 |
Parsnips | High | 97 |
Glycemic Index of Snack Foods & Candy |
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Peanuts | Low | 10 |
Dark chocolate (70% cocoa) | Low | 22 |
Snickers Bar | Low | 40 |
Potato chips | Low | 51 |
Pound cake | Low | 54 |
Marmalade (1 tsp) | Medium | 48 |
Chocolate Bar | Medium | 49 |
Shortbread cookies (2) | Medium | 64 |
Tapioca | High | 70 |
Corn chips | High | 71 |
Saltines (3) | High | 74 |
Vanilla Wafters (6) | High | 77 |
Pretzels | High | 83 |
Tofu frozen dessert | High | 115 |
Glycemic Index of Sweeteners |
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Agave nectar (1 tbsp) | Low | 11 |
Fructose | Low | 20 |
Sucrose (table sugar) | High | 75 |
Honey | High | 90 |
Glucose | High | 100 |
Glycemic Index of Beverages |
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Soy milk | Low | 30 |
Tomato juice | Low | 38 |
Apple juice | Low | 41 |
Carrot juice | Low | 45 |
Pineapple juice | Low | 46 |
Grapefruit juice | Low | 48 |
Orange juice | Low | 52 |
Lemonade | Medium | 54 |
Fruit Punch | Medium | 67 |
Coca cola | High | 77 |
Gatorade | High | 78 |
What Exactly is the Glycemic Index? | ||
Glycemic Index of Soup |
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Tomato soup | Low | 38 |
Minestrone soup | Low | 39 |
Black Bean soup | Medium | 64 |
Pea soup | Medium | 66 |
Glycemic Index of Cakes and Pastries |
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Sponge cake | Low | 46 |
Pound cake | Low | 54 |
Blueberry muffin | Low | 59 |
Pastry pie crust | Low | 59 |
Bran muffin | Medium | 60 |
Carrot muffin | Medium | 62 |
Cake, tart | Medium | 65 |
Angel food cake | Medium | 67 |
Doughnut | High | 76 |
Scones | High | 92 |
Glycemic Index of Crackers |
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Stoned wheat thins | Medium | 67 |
Crispbread | Medium | 69 |
Melba toast | High | 70 |
Kavli crispbread | High | 71 |
Soda crackers | High | 74 |
Graham crackers | High | 74 |
Water crackers (5) | High | 78 |
Rice cakes | High | 82 |
Rice crackers | High | 91 |