| Glycemic Index Glycemic Load for 100+ Foods |
| Glycemic Index Range |
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Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels.
|
FOOD |
Glycemic index |
Serving size (grams) |
Glycemic load |
|
BAKERY PRODUCTS AND BREADS |
|
|
|
|
Banana cake, made with sugar |
47±8 |
80 |
18 |
|
Banana cake, made without sugar |
55±10 |
80 |
16 |
|
Sponge cake, plain |
46±6 |
63 |
17 |
|
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) |
42±4 |
111 |
24 |
|
Apple, made with sugar |
44±6 |
60 |
13 |
|
Apple, made without sugar |
48±10 |
60 |
9 |
|
Waffles, Aunt Jemima (Quaker Oats) |
76 |
35 |
10 |
|
Bagel, white, frozen |
72 |
70 |
25 |
|
Baguette, white, plain |
95±15 |
30 |
15 |
|
Coarse barley bread, 75-80% kernels, average |
34±4 |
30 |
7 |
|
Hamburger bun |
61 |
30 |
9 |
|
Kaiser roll |
73 |
30 |
12 |
|
Pumpernickel bread |
50±4 |
30 |
6 |
|
50% cracked wheat kernel bread |
58 |
30 |
12 |
|
White wheat flour bread |
70±0 |
30 |
10 |
|
Wonder™ bread, average |
73±2 |
30 |
10 |
|
Whole wheat bread, average |
71± 2 |
30 |
9 |
|
100% Whole Grain™ bread (Natural Ovens) |
51±11 |
30 |
7 |
|
Pita bread, white |
57 |
30 |
10 |
|
Corn tortilla |
52 |
50 |
12 |
|
Wheat tortilla |
30 |
50 |
8 |
|
BEVERAGES |
|
|
|
|
Coca Cola®, average |
58±5 |
250 |
15 |
|
Fanta®, orange soft drink |
68±6 |
250 |
23 |
|
Lucozade®, original (sparkling glucose drink) |
95±10 |
250 |
40 |
|
Apple juice, unsweetened, average |
40±1 |
250 |
12 |
|
Cranberry juice cocktail (Ocean Spray®) |
68±3 |
250 |
24 |
|
Grapefruit juice, unsweetened |
48 |
250 |
11 |
|
Orange juice, average |
50±4 |
250 |
13 |
|
Tomato juice, canned |
38±4 |
250 |
4 |
|
BREAKFAST CEREALS AND RELATED PRODUCTS |
|
|
|
|
All-Bran™, average |
42±5 |
30 |
4 |
|
Coco Pops™, average |
77 |
30 |
20 |
|
Cornflakes™, average |
81±3 |
30 |
21 |
|
Cream of Wheat™ (Nabisco) |
66 |
250 |
17 |
|
Cream of Wheat™, Instant (Nabisco) |
74 |
250 |
22 |
|
Grapenuts™, average |
71±4 |
30 |
15 |
|
Muesli, average |
66±9 |
30 |
16 |
|
Oatmeal, average |
58±4 |
250 |
13 |
|
Instant oatmeal, average |
66±1 |
250 |
17 |
|
Puffed wheat, average |
74±7 |
30 |
16 |
|
Raisin Bran™ (Kellogg's) |
61±5 |
30 |
12 |
|
Special K™ (Kellogg's) |
69±5 |
30 |
14 |
|
GRAINS |
|
|
|
|
Pearled barley, average |
25±1 |
150 |
11 |
|
Sweet corn on the cob, average |
53±4 |
150 |
17 |
|
Couscous, average |
65±4 |
150 |
23 |
|
White rice, average |
64±7 |
150 |
23 |
|
Quick cooking white basmati |
60±5 |
150 |
23 |
|
Brown rice, average |
55±5 |
150 |
18 |
|
Converted, white rice (Uncle Ben's®) |
38 |
150 |
14 |
|
Whole wheat kernels, average |
41±3 |
50 |
14 |
|
Bulgur, average |
48±2 |
150 |
12 |
|
COOKIES AND CRACKERS |
|
|
|
|
Graham crackers |
74 |
25 |
14 |
|
Vanilla wafers |
77 |
25 |
14 |
|
Shortbread |
64±8 |
25 |
10 |
|
Rice cakes, average |
78±9 |
25 |
17 |
|
Rye crisps, average |
64±2 |
25 |
11 |
|
Soda crackers |
74 |
25 |
12 |
|
DAIRY PRODUCTS AND ALTERNATIVES |
|
|
|
|
Ice cream, regular |
61±7 |
50 |
8 |
|
Ice cream, premium |
37±3 |
50 |
4 |
|
Milk, full fat |
27±4 |
250 |
3 |
|
Milk, skim |
32±5 |
250 |
4 |
|
Reduced-fat yogurt with fruit, average |
27±1 |
200 |
7 |
|
FRUITS |
|
|
|
|
Apple, average |
38±2 |
120 |
6 |
|
Banana, ripe |
51 |
120 |
13 |
|
Dates, dried |
103±21 |
60 |
42 |
|
Grapefruit |
25 |
120 |
3 |
|
Grapes, average |
46±3 |
120 |
8 |
|
Orange, average |
42±3 |
120 |
5 |
|
Peach, average |
42±14 |
120 |
5 |
|
Peach, canned in light syrup |
52 |
120 |
9 |
|
Pear, average |
38±2 |
120 |
4 |
|
Pear, canned in pear juice |
44 |
120 |
5 |
|
Prunes, pitted |
29±4 |
60 |
10 |
|
Raisins |
64±11 |
60 |
28 |
|
Watermelon |
72±13 |
120 |
4 |
|
BEANS AND NUTS |
|
|
|
|
Baked beans, average |
48±8 |
150 |
7 |
|
Blackeye peas, average |
42±9 |
150 |
13 |
|
Black beans |
30 |
150 |
7 |
|
Chickpeas, average |
28±6 |
150 |
8 |
|
Chickpeas, canned in brine |
42 |
150 |
9 |
|
Navy beans, average |
38±6 |
150 |
12 |
|
Kidney beans, average |
28±4 |
150 |
7 |
|
Lentils, average |
29±1 |
150 |
5 |
|
Soy beans, average |
18±3 |
150 |
1 |
|
Cashews, salted |
22±5 |
50 |
3 |
|
Peanuts, average |
14±8 |
50 |
1 |
|
PASTA and NOODLES |
|
|
|
|
Fettucini, average |
40±8 |
180 |
18 |
|
Macaroni, average |
47±2 |
180 |
23 |
|
Macaroni and Cheese (Kraft) |
64 |
180 |
32 |
|
Spaghetti, white, boiled 5 min, average |
38±3 |
180 |
18 |
|
Spaghetti, white, boiled 20 min, average |
61±3 |
180 |
27 |
|
Spaghetti, wholemeal, boiled, average |
37±5 |
180 |
16 |
|
SNACK FOODS |
|
|
|
|
Corn chips, plain, salted, average |
63±10 |
50 |
17 |
|
Fruit Roll-Ups® |
99±12 |
30 |
24 |
|
M & M's®, peanut |
33±3 |
30 |
6 |
|
Microwave popcorn, plain, average |
72±17 |
20 |
8 |
|
Potato chips, average |
54±3 |
50 |
11 |
|
Pretzels, oven-baked |
83±9 |
30 |
16 |
|
Snickers Bar® |
55±14 |
60 |
19 |
|
VEGETABLES |
|
|
|
|
Green peas, average |
48±5 |
80 |
3 |
|
Carrots, average |
47±16 |
80 |
3 |
|
Parsnips |
97±19 |
80 |
12 |
|
Baked russet potato, average |
85±12 |
150 |
26 |
|
Boiled white potato, average |
50±9 |
150 |
14 |
|
Instant mashed potato, average |
85±3 |
150 |
17 |
|
Sweet potato, average |
61±7 |
150 |
17 |
|
Yam, average |
37±8 |
150 |
13 |
|
MISCELLANEOUS |
|
|
|
|
Hummus (chickpea salad dip) |
6±4 |
30 |
0 |
|
Chicken nuggets, frozen, reheated in microwave oven 5 min |
46±4 |
100 |
7 |
|
Pizza, plain baked dough, served with parmesan cheese and tomato sauce |
80 |
100 |
22 |
|
Pizza, Super Supreme (Pizza Hut) |
36±6 |
100 |
9 |
|
Honey, average |
55±5 |
25 |
10 |
* Compared with pure glucose, which is assigned a glycemic
index of 100
± Plus or minus
Data from the Harvard Health Publications (Harvard Medical School)
The complete list of the glycemic index and glycemic load for 750 foods can be found in the article "International tables of glycemic index and glycemic load values: 2002," by Kaye Foster-Powell, Susanna H.A. Holt, and Janette C. Brand-Miller in the July 2002 American Journal of Clinical Nutrition, Vol. 62, pages 5–56.