Glycemic Index Chart
The principles of the Glycemic Index relate to a ranking of how carbohydrates in foods affect your blood sugar levels.
Swap
out High GI foods for Low GI foods as an easy way to begin
benefitting from the principles of the Glycemic Index. With smart carbs
(low GI) causing only a gradual rise in blood glucose.
Carbohydrates with a low GI (0 - 55) help you feel fuller, have more energy, and can lead to weight loss and reduced risk of diabetes.
High = GI of 70+ (Avoid). Medium = GI of 55 to 69. Low = GI of 0 to 54.
Personalize your own: Glycemic Diet Profile. GI Meal Plans from NutriSystem.
Glycemic Index Table
| Category | Name | GI Score |
| Vegetables and Beans | ||
|
|
Baked Beans, 4oz. |
48 |
|
Kidney beans, 3 oz. |
27 |
|
|
Lima beans, 3 oz. |
32 |
|
|
Navy beans, 3 oz. |
38 |
|
|
Pinto beans, 4oz. |
45 |
|
|
Soy beans, 3 oz. |
18 |
|
|
Beets, 3 oz. |
64 |
|
| Tomato Sauce | 49 | |
| Peas | 48 | |
| Sweetcorn | 48 | |
| Broccoli, cauliflower, celery, mushrooms | 10-25 | |
| Breads | ||
|
|
Dark rye, 1.7 oz. |
51 |
|
French baguette, 1 oz. |
95 |
|
|
Hamburger bun, 1 bun |
61 |
|
|
Kaiser roll, 1 |
73 |
|
|
Pita bread - whole wheat, 1 slice |
57 |
|
|
Sourdough, 1 slice |
52 |
|
| Fruit Bread | 53 | |
|
White bread, 1 slice |
70 |
|
|
Wheat bread - stoneground, 1 slice |
53 |
|
|
Whole wheat, 1 slice |
69 |
|
|
Bagel, plain, 2 oz. |
72 |
|
| Wholegrain Bread | 40 | |
| Multigrain Breads | 45 | |
| Meats* | see bottom for more comments | |
|
|
Sweet & Sour Chicken with Noodles | 41 |
| Lean Cuisine, French style Chicken | 36 | |
| Beef casserole | 53 | |
| Cereals | ||
 |
All-Bran Kellogs, 1/2 cup |
42 |
|
Bran Flakes, Post, 2/3 cup |
74 |
|
|
Cheerios, 1 cup |
74 |
|
|
Cocoa Krispies, 1 cup |
77 |
|
|
Corn Chex, 1 cup |
83 |
|
|
Corn Flakes, 1 cup |
84 |
|
|
Corn Pops, 1 cup |
80 |
|
|
Cream of Wheat, 1 oz. |
74 |
|
|
Frosted Flakes, 3/4 cup |
55 |
|
|
Grapenuts Flakes, 3/4 cup |
80 |
|
|
Mini Wheats, 1 cup |
58 |
|
|
Multi Bran Chex, 1 cup |
58 |
|
|
Museli, 2/3 cup |
43 |
|
|
Raisin Bran, 3/4 cup |
73 |
|
|
Rice Chex, 1 1/4 cup |
89 |
|
|
Shredded Wheat, 1/2 cup |
83 |
|
|
Smacks, 3/4 cup |
56 |
|
|
Special K, 1 cup |
54 |
|
|
Total, 3/4 cup |
76 |
|
| Rice | ||
 |
Barley, pearled, 1/2 cup |
25 |
|
Couscous, 1/2 cup |
65 |
|
|
Instant, 1 cup, cooked |
87 |
|
|
Uncle Bens, converted, 1 cup |
44 |
|
|
Long grain White, 1 cup |
56 |
|
|
Short grain, white, 1 cup |
72 |
|
| Cookies | ||
 |
Graham crackers |
74 |
|
Oatmeal cookie, 1 cookie |
55 |
|
|
Vanilla wafers, 7 cookies |
77 |
|
| Crackers | ||
 |
Rice cakes, plain, 3 cakes |
82 |
|
Stoned wheat thins, 3 crackers |
67 |
|
|
Water cracker, 3 crackers |
78 |
|
| Dairy | ||
 |
Ice cream, vanilla, 10% fat |
61 |
| Low Fat Ice Cream | 35 | |
|
Milk, whole, 1 cup |
27 |
|
|
Milk, skim, 1 cup |
32 |
|
|
Milk, chocolate, 1 cup, 1% |
34 |
|
|
Pudding, 1/2 cup |
43 |
|
|
Milk, soy, 1 cup |
31 |
|
|
Tofu frozen dessert, low fat, 1/2 cup |
115 |
|
|
Yogurt, nonfat, fruit, sugar, 8 oz. |
33 |
|
|
Yogurt, nonfat, plain, artifical sweet, 8 oz. |
14 |
|
|
Yogurt, nonfat, fruit, artificial sweet, 8 oz. |
14 |
|
|
Custard, 3/4 cup |
43 |
|
| Fruits | ||
 |
Apple, 1 medium, 5 oz. |
38 |
|
Apple juice, unsweetened, 1 cup |
40 |
|
|
Apricots, 3 medium, 3 oz. |
57 |
|
|
Banana bread, 3 oz. |
47 |
|
|
Banana, 5 oz. |
55 |
|
|
Cherries, 10 large, 3 oz. |
22 |
|
|
Cranberry juice, 8 oz. |
52 |
|
|
Grapefruit, raw, 1/2 medium |
25 |
|
|
Grapes, green, 1 cup |
46 |
|
|
Kiwi, 1 medium |
52 |
|
|
Mango, 1 small |
55 |
|
|
Orange, 1 medium |
44 |
|
|
Orange juice, 1 cup |
46 |
|
|
Peach, 1 medium |
30 |
|
|
Pear, 1 medium |
38 |
|
|
Pineapple, 2 slices |
66 |
|
|
Plums, 1 medium |
69 |
|
|
Prunes, 6 |
29 |
|
|
Raisins, 1/4 cup |
64 |
|
|
Watermelon, 1 cup |
72 |
|
| Pasta | ||
 |
Fettucine, 6 oz. |
45 |
|
Linguine, 6 oz. |
46 |
|
|
Macaroni, 5 oz. |
45 |
|
|
Ravioli, meat, 4 large |
39 |
|
|
Apaghetti, white, 6 oz. |
41 |
|
|
Spaghetti, wheat, 6 oz. |
37 |
|
| Spaghetti, white | 44 | |
|
Spiral, durum, 1 cup |
43 |
|
|
Tortellini, cheese, 8 oz. |
50 |
|
|
Vermicelli, 6 oz. |
35 |
|
| Lasagna, beef | 47 | |
| Snacks and Chips | ||
 |
Vanilla wafers, 7 cookies |
77 |
|
Sponge cake, plain, 1 slice |
46 |
|
|
Snickers, 2.2 oz. Candy bar |
41 |
|
|
Pretzels, 1 oz. |
83 |
|
|
Potato chips, 14 pieces |
54 |
|
|
French Fries, 4.3 oz. |
75 |
|
|
Popcorn, light, microwave |
55 |
|
|
Pop Tarts, chocolate, 1 tart |
70 |
|
|
M&M's Chocolate candy, peanut |
33 |
|
|
Granola Bar, chewy, 1 oz. |
61 |
|
|
Graham crackers, 4 squares |
74 |
|
|
Corn chips, 1 oz. |
72 |
|
| Drinks | ||
 |
Coca-Cola, 1 can, 12 oz. |
77 |
|
Gatorade, 8 oz. |
78 |
|
|
Fanta soft drink, 1 can, 12 oz. |
63 |
* Meats - There hasn't been as much research on meats & poultry as it relates to the Glycemic Chart. By it's nature, the Glycemic Index rates carbohydrates - so true meats will have little to no carbs thus are generally omitted from the above.
While having a low or 0 GI score, the glycemic index diet recommends avoiding high fat, skinned, and high saturated fat content meat & poultry. This includes most bacon, while chicken and turkey that's skinless and well trimmed is generally accepted in moderation.
Watch for updates of the Glycemic Index Chart - stay informed!
