Gym/Physical Fitness Center · Sports & Fitness Instruction
GLYCEMIC INDEX LIST
This list breaks down common foods into; Low, medium, and high rankings to offer you a tool for planning your nutrition around your daily energy demand.
LOW GLYCEMIC FOODS
Low and slow
LOW GLYCEMIC INDEX (55 or less)
Fruits
Apples (120g) 40
Apple juice (250g) 39
Apricots, dried (60g) 32
Bananas (120g) 47
Fruit cocktail (120g) 55
Grapefruit (120g) 25
Grapes (120g) 43
Mangoes (120g) 51
Oranges, raw (120g) 48
Peaches, canned in light syrup (120g) 52
Pineapple (120g) 51
Plums (120g) 53
Strawberries (120g) 40
Vegetables
Carrot juice (250g) 43
Carrots, raw (80g) 35
Corn, sweet (80g) 55
Lima beans, baby, frozen (150g) 32
Parsnips, peeled boiled (80g) 52
Potato, white, boiled (150g) 54
Tomato soup (250 g) 38
Grains, Breads & Cereals
Barley (150g) 22
Basmati rice (150g) 52
Bran cereal (30g) 43
Brown rice, steamed (50g) 50
Bulgur wheat, whole, cooked (150g) 46
Chickpeas (150g) 36
Instant noodles (180g) 52
Instant oatmeal (25 g) 50
Mixed grain bread (30g) 52
Oat bran bread (30g) 44
Rye kernel bread (30 g) 41
Rye flour bread, 50% rye flour, 50% wheat flour (30g) 50
Water crackers, whole grain, sesame seeds (25g) 53
White rice, boiled (150g) 47
Dairy and Dairy Alternatives
Skim milk (250g) 32
Soy milk (250g) 43
Nuts and Legumes
Black beans (150g) 30
Butter beans (150g) 36
Cashews (50g) 25
Kidney beans (150g) 29
Kidney beans, canned (150g) 52
Lentils, canned (150g) 42
Split peas, yellow, boiled (150g) 25
Snacks & Sweets
Blueberry muffin (60g) 50
Cake, pound (50g) 38
Corn chips (50g) 42
Hummus (30g) 6
Ice cream, full-fat, French vanilla (50g) 38
Ice cream, low-fat, vanilla, “light” (50g) 46
Oatmeal cookies (25g) 54
Snickers (60g) 43
Sponge cake (63g) 46
Strawberry jam (30g) 51
Sushi (100g) 55
MEDIUM GLYCEMIC FOODS
Faster forms of food
MEDIUM GLYCEMIC INDEX (between 56 and 69)
Fruits
Apricots, canned with light syrup (120g) 64
Cantaloupe (120g) 65
Cherries 63
Figs, dried 61
Dates (60g) 62
Kiwifruit (120g) 58
Peaches, fresh (120g) 56
Raisins (60g) 64
Nuts and Legumes
Black bean soup (250g) 64
Split pea soup (250g) 60
Vegetables
Beetroot 64
Pumpkin (80g) 66
Sweet potato, boiled, (150g) 61
Grains, Breads & Cereals
All-Bran (30 g) 60
Bagel, white (70 g) 69
Bran Buds cereal (30g) 58
Bran Chex cereal (30g) 58
Gnocchi (180g) 68
Couscous (150g) 65
Hamburger bun (30g) 61
Life cereal (30g) 66
Linguine, fresh, boiled (180g) 61
Macaroni and cheese, boxed (180g) 64
Muesli bars, with dried apricot (30g) 61
Oat kernel bread (30g) 65
Pumpernickel bread (30g) 56
Pancakes, homemade (80g) 66
Pita bread, white (30g) 57
Rye crisp-bread (25g) 63
Shredded Wheat cereal (30g) 67
Special K cereal (30g) 69
Taco shells (20g) 68
Wild rice (150g) 57
Snacks & Sweets
Bran muffin (57g) 60
Cake, angel food (50g) 67
Croissant (57g) 67
Honey, pure (25g) 58
Nutri-Grain bar (30g) 66
Pastry (57g) 59
Shortbread cookies 64
Stoned Wheat Thins (25g) 67
Sugar, table (25g) 65
HIGH GLYCEMIC FOODS
Faster forms of fuel
HIGH GLYCEMIC INDEX (70 and higher)
Fruits
Watermelon (120g)80
Vegetables
Rutabaga (15 g) 72
Potato, instant, mashed, (150g) 88
Potato, mashed (150g) 83
Potato, microwaved (150g) 93
Grains, Breads & Cereals
Barley flour bread, 50% wheat flour, 50% course barley flour (30g) 74
Bread stuffing (30g) 74
Cheerios (30g) 74
Corn Flakes (30g) 79
French baguette (30g) 95
French bread, fermented with leaven (30g) 80
Gluten-free bread, multigrain (30g) 79
Golden Grahams cereal (30g) 71
Grape Nuts cereal (30g) 75
Kaiser roll (30g) 73
Muesli (30g) 86
Rice cakes, white (25g) 82
Rice Chex (30g) 89
Rice Krispies (30g) 82
Rice, instant, cooked 6 min. (150g) 87
Tapioca, boiled with milk (250g) 81
Total cereal (250g) 76
Waffles (35g) 76
White bread (30g) 70
Dairy and Dairy Alternatives
Tofu, frozen dessert, non-dairy (50g) 115
Nuts and Legumes
Broad beans (80g) 79
Snacks & Sweets
Corn syrup, dark (30g) 90
Doughnuts, cake (47g) 76
French fries (150g) 75
Gatorade (250g) 78
Glucose (10g) 96
Graham crackers (25g) 74
Jelly beans (30g) 80
Life Savers, peppermint (30g) 70
Maltose (50g) 105
Pizza, cheese (100g) 80
Pretzels (30g) 83
Vanilla wafers (25g) 77