Glycemic Index Listing of Foods

This page provides a glycemic index listing of various foods. This glycemic index list of foods can be used as a general glycemic index guide in helping you to plan your own diet.

The glycemic index (GI) is a scale which measures how quickly carbohydrates in various foods raise glucose levels in the blood, in relation to glucose or white bread. Click here for an explanation on what the glycemic index is.

These are accepted ranges for the glycemic index.

Low GI - 55 or less
Mid-range GI - 56 to 69
High GI - 70 to 99
Glucose - 100


Please be aware that the GI values given on this page had been compiled from online sources. These figures had been obtained from specific tests carried out on specific pieces of food and do not reflect the GI values for all of those foods.

Different pieces or versions of a particular type of food may have different GI values. Some foods even have very widely varying GI values. For example, white rice sometimes shows up as having low GI values, while it sometimes has high glycemic values.

Another point to note is that foods with little or no carbohydrates in them typically do not have a glycemic index value.

Low glycemic diets and foods are generally associated with several long-term health benefits, especially in preventing certain serious health conditions like heart disease.

Click here if you would like a shorter list of low glycemic foods, or click here if you would like a shorter list of high glycemic foods which you would want to avoid or cut down on.


GLYCEMIC INDEX FOOD LIST
You may use this glycemic index list of foods as a general glycemic index guide.

Low GI - 55 or less
Mid-range GI - 56 to 69
High GI - 70 to 99
Glucose - 100


GRAINS, RICE Glycemic Index Listing
Amaranth, popped - 97
Barley - 22–50
Barley - 37–48
Buckwheat - 45–51
Buckwheat - 63
Couscous - mid
Millet, various - 71–107
Oat bran, raw - 57–59
Quinoa, boiled - 53
Rice, basmati - 57–69
Rice, basmati - 65
Rice, brown - 50
Rice, brown - 66
Rice, brown - 80
Rice, glutinous - 83
Rice, instant - high
Rice, long grain - 38–47
Rice, long grain - 56–61
Rice, puffed - 81–85
Rice, white - 55
Rice, white, boiled - 48–53
Rice, white, instant - 87
Rice, white, various - 56–69
Rice, white, various - 70–112
Rye - 29–39
Wheat - 90
Wheat, whole - 30–48


OTHER STAPLE FOODS Glycemic Index Listing
Cereal - 73
Cereal, breakfast, fruit-mix - 113
Cereal, fruit - 56
Cereal, fruits - 67–69
Cereal, oats - 77
Cereal, wheat bran - 61
Cereal, wheat, puffed - 67
Cereal, wholewheat - 68
Chapatti - 27–49
Chapatti - 76–81
Chapatti, various - 59–67
Cornflakes - 72–92
French fries - 75
Lasagna, various - 20–47
Linguine - 43–53
Macaroni - 45–48
Macaroni and cheese - 64
Muesli - 40–55
Muesli - 86
Muesli, various - 56–67
Muesli, wheat-free & gluten-free- 50
Noodles, instant - 46–48
Noodles, made with rice - ?
Noodles, mung bean, dried, boiled - 39
Noodles, soba - 46
Noodles, udon - 48
Noodles, udon - 62
Pasta - 64
Pasta, corn - 78
Pasta, made with rice - 92
Pizza, cheese - 60
Pizzas, various - 36–49
Porridge, barley - 62–65
Porridge, barley, wholemeal - 68
Porridge, maize - 71–109
Porridge, oats - 50–55
Porridge, oats - 63
Porridge, oats - 80-82
Porridge, oats, raw - 75
Porridge, oats, raw, rolled - 58–69
Spaghetti, various - 58–68
Spaghetti, white - 27–53
Spaghetti, wholemeal - 32–42
Tortilla, corn - 78
Tortillas, corn - 39–52
Tortillas, wheat - 28–30
Vermicelli, made with rice - 58


Pies
Cottage pie - 65
Shepherds pie - 66


BREADS Glycemic Index Listing
Bread, barley flour - 67
Bread, barley kernel, various kinds - 27–48
Bread, barley, wholemeal - 43–53
Bread, barley, wholemeal - 57–67
Bread, cracked wheat kernel - 58
Bread, fruit and cinnamon - 71
Bread, honey and oats - 55
Bread, multi-grain - 43
Bread, multi-grain, gluten-free - 79
Bread, oat bran - 44–50
Bread, oats - 65
Bread, pitta - 56–69
Bread, rice - 61
Bread, rye - 63
Bread, rye, wholemeal - 41–55
Bread, rye, wholemeal - 62–66
Bread, sunflower and barley - 57
Bread, wheat, refined - 77–80
Bread, wheat, white - 59–69
Bread, wheat, white, high-fiber - 65–69
Bread, wheat, whole - 71–87
Bread, wheat, wholemeal - 67
Bread, wheat, wholemeal - 64–69
Bread, white - 55
Bread, white, gluten-free - 71-80
Bread, wholemeal - 53
Croissant - 67
French baguette - 62
French baguette - 72–95
Hamburger bun, white - 61


FRUITS AND DRIED FRUITS Glycemic Index Listing
Apples, raw - 28–44
Apricots, dried - 30–32
Apricots, dried - 31–32
Apricots, raw - 57
Banana, raw - 70
Bananas, over-ripe - 48–52
Bananas, raw - 46
Bananas, raw - 58
Bananas, under-ripe - 30–42
Cherries, dark, raw - 63
Cherries, raw - 22
Dates, packed - 36–45
Fruits, mixed, dried - 60
Grapefruits, raw - 25
Grapes - 59
Grapes, raw - 23–49
Kiwi fruits - 58
Mangoes - 60
Mangoes, raw - 41–51
Oranges, raw - 31–51
Papayas - 60
Paw paw - 56–60
Peaches, canned - 30–52
Peaches, canned - 58–62
Peaches, dried - 35
Peaches, raw - 28
Peaches, raw - 56
Pears, canned - 43–44
Pears, dried - 43
Pears, raw - 33–42
Pineapples, raw - 51
Pineapples, raw - 66
Plums, raw - 24–53
Prunes, pitted - 29
Rock melon, raw - 65
Strawberries, raw - 40
Sultanas - 56–58
Watermelon, raw - 72–80


VEGETABLES Glycemic Index Listing
Beetroots - 64
Carrots, peeled, boiled - 41
Carrots, raw - 16
Parsnips - high
Potatoes - 70–111
Potatoes, baked - high
Potatoes, mashed, instant - high
Potatoes, various - 56–67
Potatoes, white - 41–54
Sweet corns - 59–62
Sweet potato, boiled - 77–78
Sweet potatoes - 44–48
Sweet potatoes - 59
Tapioca - 70–81
Yams - 25–51


BEANS, LEGUMES, LENTILS, PEAS Glycemic Index Listing
Baked beans, canned - 40
Black beans - 20–30
Blackeyed beans, boiled - 33–50
Butter beans - 28–36
Butter beans, canned - 36
Butter beans, dried, boiled - 30–54
Chickpeas - 32–42
Chickpeas, canned - 38
Kidney beans - 13–52
Lentils - 18–37
Lentils, brown, canned - 42
Lima beans - 32
Mung beans - 25–53
Navy beans - 29–39
Peas, dried, boiled - 22
Peas, frozen, boiled - 39–51
Pinto beans - 39–45
Soya beans - 14–20


Nuts
Cashew nuts - 25–27
Cashew nuts, salted - 42
Mixed nuts, with raisins and fruits - 15–49
Peanuts - 7–23


Meats
Sausages - 28
Sushi, salmon - 48


Soups
Soups, various peas and beans - 60–66
Tomato soup - 38


Bars
Fruit bars and snacks, various - 35–50
Mars bar - 62–68
Snickers bar - 41
Snickers bar - 68
Snickers energy bar - 34–50
Snickers low carbohydrate energy bar - 20–21
Snickers nutrition bar - 41–49
Uncle Toby’s muesli bar - 61


BISCUITS, CHIPS, COOKIES, CRACKERS Glycemic Index Listing
Biscuits, Digestive - 55
Biscuits, Digestive - 58–62
Biscuits, oatmeal - 55
Biscuits, wheat - 74–75
Cakes, rice - 82–87
Chips, corn - 42
Cookies, fruit - 47
Cookies, fruit - 47
Cookies, oatmeal - 54
Cookies, various - 25–42
Crackers, cheddar cheese - 54
Crackers, high-calcium - 52
Crackers, plain - 67
Crackers, plain, various - 70–81
Crackers, rice, plain - 91
Crackers, soda - 74
Crackers, various - 65–67
Crackers, water - 63
Crackers, water - 78


Cakes, Muffins, Pastries
Cake, banana - 47–55
Cake, pound - 54
Cupcakes - 73
Muffin, apple - 44-54
Muffin, bran - 60
Muffin, carrot - 62
Pastries / Pastry - 59


Yoghurts and Probiotics
Probiotic drink - 30–34
Probiotic drinks - 56–60
Yoghurt, low-fat - 34–53
Yoghurt, non-fat or low-fat - 14–28
Yoghurt, probiotic - 44–52
Yoghurt, various - 11–54
Yoghurt, various - 56–67


Other Snacks
Candy - 70
Doughnut - 76
Fruit strips - 29
Ice cream, various - 57–68
Ice-cream - 80
Jelly beans - 76–80
Pancakes - 67
Popcorn - mid
Waffles - 76


Fruit Juices
Apple juice, unsweetened - 39-44
Carrot juice, fresh - 43
Cranberry juice, packet - 56–68
Fruit juices, packet, no sugar added - 58–67
Fruit juices, packets - 37–47
Orange juice, packet - 46-53
Orange juice, packet - 57
Orange juice, unsweetened - 53
Pineapple juice, unsweetened - 46
Tomato juice, canned - 38


Beverages (others)
Coca Cola - 63
Gatorade - 78–89
Lucozade - 95
Milk, chocolate, various - 35–49
Milk, cow, full-fat - 11–40
Milk, cow, skimmed or semi-skimmed - 25–48
Milk, soy - 36–46
Milo - 52–55
Soft drink, orange - 68


Honey, Jams, Spreads and Syrups
Fruit spreads, no sugar added - 26–29
Honey - 58
Honey - 87
Jam, cactus - 91
Jam, strawberry - 51
Maple syrup - 54
Maple syrup - 68


Others
Fructose - 11–25
Glucose - 85–114
Lactose - 43–48
Sucrose - 82–110
Sucrose - 58–65
Sugar - 58

Want to learn how to quickly and easily make delicious, gluten-free, low-glycemic meals? Click here to access a gluten-free low-glycemic cookbook, especially useful for diabetics and allergy sufferers. Includes meat, vegetarian and vegan choices.

Here is another resource - a beginner's answer guide, providing an overview on the glycemic index and how to use it to become healthier and lose weight.



Glycemic Index-related Pages

What is the Glycemic Index? - the glycemic index explained | Benefits of Low Glycemic Diets and Low Glycemic Food | Glycemic Index of Foods - limitations of the value | Eating Low Glycemic Foods - some tips | Glycemic Index Listing of Foods | Low Glycemic Food List | High Glycemic Foods to Avoid or Cut Down on

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