100+ foods
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. Here is a list of the glycemic index and glycemic load for more than 100 common foods.
FOOD | Glycemic index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
BAKERY PRODUCTS AND BREADS | |||
Banana cake, made with sugar | 47 | 60 | 14 |
Banana cake, made without sugar | 55 | 60 | 12 |
Sponge cake, plain | 46 | 63 | 17 |
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) | 42 | 111 | 24 |
Apple, made with sugar | 44 | 60 | 13 |
Apple, made without sugar | 48 | 60 | 9 |
Waffles, Aunt Jemima® (Quaker Oats) | 76 | 35 | 10 |
Bagel, white, frozen | 72 | 70 | 25 |
Baguette, white, plain | 95 | 30 | 15 |
Coarse barley bread, 75-80% kernels, average | 34 | 30 | 7 |
Hamburger bun | 61 | 30 | 9 |
Kaiser roll | 73 | 30 | 12 |
Pumpernickel bread | 56 | 30 | 7 |
50% cracked wheat kernel bread | 58 | 30 | 12 |
White wheat flour bread | 71 | 30 | 10 |
Wonder⢠bread, average | 73 | 30 | 10 |
Whole wheat bread, average | 71 | 30 | 9 |
100% Whole Grain® bread (Natural Ovens) | 51 | 30 | 7 |
Pita bread, white | 68 | 30 | 10 |
Corn tortilla | 52 | 50 | 12 |
Wheat tortilla | 30 | 50 | 8 |
BEVERAGES | |||
Coca Cola®, average | 63 | 250 mL | 16 |
Fanta®, orange soft drink | 68 | 250 mL | 23 |
Lucozade®, original (sparkling glucose drink) | 95±10 | 250 mL | 40 |
Apple juice, unsweetened, average | 44 | 250 mL | 30 |
Cranberry juice cocktail (Ocean Spray®) | 68 | 250 mL | 24 |
Gatorade | 78 | 250 mL | 12 |
Orange juice, unsweetened | 50 | 250 mL | 12 |
Tomato juice, canned | 38 | 250 mL | 4 |
BREAKFAST CEREALS AND RELATEDPRODUCTS | |||
All-Bran®, average | 55 | 30 | 12 |
Coco Pops®, average | 77 | 30 | 20 |
Cornflakes®, average | 93 | 30 | 23 |
Cream of Wheat® (Nabisco) | 66 | 250 | 17 |
Cream of Wheat®, Instant (Nabisco) | 74 | 250 | 22 |
Grapenuts, average | 75 | 30 | 16 |
Muesli, average | 66 | 30 | 16 |
Oatmeal, average | 55 | 250 | 13 |
Instant oatmeal, average | 83 | 250 | 30 |
Puffed wheat, average | 80 | 30 | 17 |
Raisin Bran® (Kellogg’s) | 61 | 30 | 12 |
Special K® (Kellogg’s) | 69 | 30 | 14 |
GRAINS | |||
Pearled barley, average | 28 | 150 | 12 |
Sweet corn on the cob, average | 60 | 150 | 20 |
Couscous, average | 65 | 150 | 9 |
Quinoa | 53 | 150 | 13 |
White rice, average | 89 | 150 | 43 |
Quick cooking white basmati | 67 | 150 | 28 |
Brown rice, average | 50 | 150 | 16 |
Converted, white rice (Uncle Ben’s®) | 38 | 150 | 14 |
Whole wheat kernels, average | 30 | 50 | 11 |
Bulgur, average | 48 | 150 | 12 |
COOKIES AND CRACKERS | |||
Graham crackers | 74 | 25 | 14 |
Vanilla wafers | 77 | 25 | 14 |
Shortbread | 64 | 25 | 10 |
Rice cakes, average | 82 | 25 | 17 |
Rye crisps, average | 64 | 25 | 11 |
Soda crackers | 74 | 25 | 12 |
DAIRY PRODUCTS AND ALTERNATIVES | |||
Ice cream, regular | 57 | 50 | 6 |
Ice cream, premium | 38 | 50 | 3 |
Milk, full fat | 41 | 250mL | 5 |
Milk, skim | 32 | 250 mL | 4 |
Reduced-fat yogurt with fruit, average | 33 | 200 | 11 |
FRUITS | |||
Apple, average | 39 | 120 | 6 |
Banana, ripe | 62 | 120 | 16 |
Dates, dried | 42 | 60 | 18 |
Grapefruit | 25 | 120 | 3 |
Grapes, average | 59 | 120 | 11 |
Orange, average | 40 | 120 | 4 |
Peach, average | 42 | 120 | 5 |
Peach, canned in light syrup | 40 | 120 | 5 |
Pear, average | 38 | 120 | 4 |
Pear, canned in pear juice | 43 | 120 | 5 |
Prunes, pitted | 29 | 60 | 10 |
Raisins | 64 | 60 | 28 |
Watermelon | 72 | 120 | 4 |
BEANS AND NUTS | |||
Baked beans, average | 40 | 150 | 6 |
Blackeye peas, average | 33 | 150 | 10 |
Black beans | 30 | 150 | 7 |
Chickpeas, average | 10 | 150 | 3 |
Chickpeas, canned in brine | 38 | 150 | 9 |
Navy beans, average | 31 | 150 | 9 |
Kidney beans, average | 29 | 150 | 7 |
Lentils, average | 29 | 150 | 5 |
Soy beans, average | 15 | 150 | 1 |
Cashews, salted | 27 | 50 | 3 |
Peanuts, average | 7 | 50 | 0 |
PASTA and NOODLES | |||
Fettucini, average | 32 | 180 | 15 |
Macaroni, average | 47 | 180 | 23 |
Macaroni and Cheese (Kraft) | 64 | 180 | 32 |
Spaghetti, white, boiled, average | 46 | 180 | 22 |
Spaghetti, white, boiled 20 min, average | 58 | 180 | 26 |
Spaghetti, wholemeal, boiled, average | 42 | 180 | 17 |
SNACK FOODS | |||
Corn chips, plain, salted, average | 42 | 50 | 11 |
Fruit Roll-Ups® | 99 | 30 | 24 |
M & M’s®, peanut | 33 | 30 | 6 |
Microwave popcorn, plain, average | 55 | 20 | 6 |
Potato chips, average | 51 | 50 | 12 |
Pretzels, oven-baked | 83 | 30 | 16 |
Snickers Bar® | 51 | 60 | 18 |
VEGETABLES | |||
Green peas, average | 51 | 80 | 4 |
Carrots, average | 35 | 80 | 2 |
Parsnips | 52 | 80 | 4 |
Baked russet potato, average | 111 | 150 | 33 |
Boiled white potato, average | 82 | 150 | 21 |
Instant mashed potato, average | 87 | 150 | 17 |
Sweet potato, average | 70 | 150 | 22 |
Yam, average | 54 | 150 | 20 |
MISCELLANEOUS | |||
Hummus (chickpea salad dip) | 6 | 30 | 0 |
Chicken nuggets, frozen, reheated in microwave oven 5 min | 46 | 100 | 7 |
Pizza, plain baked dough, served with parmesan cheese and tomato sauce | 80 | 100 | 22 |
Pizza, Super Supreme (Pizza Hut) | 36 | 100 | 9 |
Honey, average | 61 | 25 | 12 |
The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article “International tables of glycemic index and glycemic load values: 2008” by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 31, number :
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