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.

Fresh Produce

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

Image by Joe Pregadio

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

Baked Potatoes

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