Glycemic Index Food Chart
List of Glycemic Values of Foods

Carbs in Food
Glycemic Index GI of Carbs
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GI Diet - Low GI Diet

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Glycemic Index (GI) Food Chart

For a list of glycemic index values of foods, see the chart below. The reference value of the glycemic-index chart is Glucose (GI = 100)

High GI foods have a glycemic index of more than 70. Low GI foods have a glycemic index of less than 55. Medium GI foods are in between.

Table 1. Chart Showing Glycemic Index of Common Foods

Glycemic Index of Cereals

Kellogg's All Bran 51
Kellogg's Bran Buds 45
Kellogg's Cornflakes 84
Kellogg's Rice Krispies 82
Kellogg's Special K 54
Oatmeal 49
Shredded Wheat 67
Quaker Puffed Wheat 67

Glycemic Index of Grains

Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben's Converted 44
Noodles (instant) 46
Taco Shells 68

Glycemic Index of Fruit

Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Mango 55
Orange 44
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 103

Glycemic Index of
Vegetables

Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Potato (baked) 93
Potato (mashed, instant) 86
Potato (new) 62
Potato (french fries) 75
Red Peppers 10
Pumpkin 75
Sweet Potato 54

Glycemic Index of Beans

Baked Beans 48
Broad Beans 79
Cannellini Beans 31
Garbanzo Beans (Chickpeas) 33
Lentils 30
Lima Beans 32
Navy Beans 38
Pinto Beans 39
Red Kidney Beans 27
Soy Beans 18
White Beans 31

Glycemic Index of Pasta

Spaghetti 43
Ravioli (meat) 39
Fettuccini (egg) 32
Spiral Pasta 43
Capellini 45
Linguine 46
Macaroni 47
Rice vermicelli 58

Glycemic Index of Breads
inc. Muffins & Cakes

Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
Pita Bread 57
Pumpernickel Bread 51
Rye Bread 76
Sour Dough Bread 52
Sponge Cake 46
Stone Ground Whole wheat bread 53
Waffles 76
White Bread 70
Whole Wheat Bread 69

Glycemic Index of Dairy

Milk (whole) 22
Milk (skimmed) 32
Milk (chocolate flavored) 34
Ice Cream (whole) 61
Ice cream (low-fat) 50
Yogurt (low-fat) 33

Glycemic Index of Snacks

Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55
Pretzels 83
Snickers Bar 41
Walnuts 15

Glycemic Index of Cookies

Graham Crackers 74
Kavli Crispbread 71
Melba Toast 70
Oatmeal Cookies 55
Rice Cakes 82
Rice Crackers 91
Ryvita Crispbread 69
Soda Crackers 74
Shortbread Cookies 64
Stoned Wheat Thins 67
Vanilla Wafers
Water crackers 78

Glycemic Index of Sugars

Fructose 23
Glucose 100
Honey 58
Lactose 46
Maltose 105
Sucrose 65

Source of Glycemic Index Chart: Diet Information


Carbs and Glycemic Response
Carbohydrates Information
Complex Carbs Guide
Facts About Carbohydrates
Dietary Fiber
Digestion of Carbs
Blood Glucose Levels
Glucose into Energy
Glycemic Index Food Chart
Glycemic Index - How Measured?
What Affects Glycemic Value?
Glycemic Value of a Meal
Health Effects of High GI Carbs
Glycemic Index Food Pyramid
GI Diet Recipes
GI Diet Foods
GI Diet Menu
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Glycemic Index (GI)
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GI Values in Carbohydrates
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Carbs-Information.com provides general information about the glycemic index (GI), glycemic load (GL), low GI diets, GI value for all food groups, health problems of high blood glucose including metabolic disorders such as pre-diabetes, impaired glucose tolerance, insulin resistance, hyperinsulinism as well as type 1 and type 2 diabetes. But no information is intended as a substitute for medical advice. Copyright 2003-2014.