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Glycemic
index and glycemic load for 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.
| FOOD |
Serving
size (grams) |
Glycemic
load
per serving |
| BAKERY PRODUCTS
AND BREADS |
|
|
| Banana cake,
made with sugar |
80 |
18 |
| Banana cake,
made without sugar |
80 |
16 |
| Sponge cake,
plain |
63 |
17 |
| Vanilla cake
made from packet mix with vanilla frosting
(Betty Crocker) |
111 |
24 |
| Apple pie, made
with sugar |
60 |
13 |
| Apple pie, made
without sugar |
60 |
9 |
| Waffles, Aunt
Jemima (Quaker Oats) |
35 |
10 |
| Bagel, white,
frozen |
70 |
25 |
| Baguette, white,
plain |
30 |
15 |
| Coarse barley
bread, 75%-80% kernels, average |
30 |
7 |
| Hamburger bun |
30 |
9 |
| Kaiser roll |
30 |
12 |
| Pumpernickel
bread |
30 |
6 |
| 50% cracked wheat
kernel bread |
30 |
12 |
| White wheat flour
bread |
30 |
10 |
| Wonder™ bread,
average |
30 |
10 |
| Whole-wheat bread,
average |
30 |
9 |
| 100% Whole Grain™ bread
(Natural Ovens) |
30 |
7 |
| Pita bread, white |
30 |
10 |
| Corn tortilla |
50 |
12 |
| Wheat tortilla |
50 |
8 |
| BEVERAGES |
|
|
| Coca Cola®,
average |
250 |
15 |
| Fanta®, orange
soft drink |
250 |
23 |
| Lucozade®,
original (sparkling glucose drink) |
250 |
40 |
| Apple juice,
unsweetened, average |
250 |
12 |
| Cranberry juice
cocktail (Ocean Spray®) |
250 |
24 |
| Grapefruit juice,
unsweetened |
250 |
11 |
| Orange juice,
average |
250 |
13 |
| Tomato juice,
canned |
250 |
4 |
| BREAKFAST CEREALS
AND RELATED PRODUCTS |
|
|
| All-Bran™,
average |
30 |
4 |
| Coco Pops™,
average |
30 |
20 |
| Cornflakes™,
average |
30 |
21 |
| Cream of Wheat™ (Nabisco) |
250 |
17 |
| Cream of Wheat™,
Instant (Nabisco) |
250 |
22 |
| Grapenuts™,
average |
30 |
15 |
| Muesli, average |
30 |
16 |
| Oatmeal, average |
250 |
13 |
| Instant oatmeal,
average |
250 |
17 |
| Puffed wheat,
average |
30 |
16 |
| Raisin Bran™ (Kellogg's) |
30 |
12 |
| Special K™ (Kellogg's) |
30 |
14 |
| GRAINS |
|
|
| Pearled barley,
average |
150 |
11 |
| Sweet corn on
the cob, average |
150 |
17 |
| Couscous, average |
150 |
23 |
| White rice, average |
150 |
23 |
| Quick cooking
white basmati |
150 |
23 |
| Brown rice, average |
150 |
18 |
| White rice, converted
(Uncle Ben's®) |
150 |
14 |
| Whole wheat kernels,
average |
50 |
14 |
| Bulgur, average |
150 |
12 |
| COOKIES AND CRACKERS |
|
|
| Graham crackers |
25 |
14 |
| Vanilla wafers |
25 |
14 |
| Shortbread |
25 |
10 |
| Rice cakes, average |
25 |
17 |
| Rye crisps,
average |
25 |
11 |
| Soda crackers |
25 |
12 |
| DAIRY PRODUCTS
AND ALTERNATIVES |
|
|
| Ice cream, regular |
50 |
8 |
| Ice cream, premium |
50 |
4 |
| Milk, full fat |
250 |
3 |
| Milk, skim |
250 |
4 |
| Reduced-fat yogurt
with fruit, average |
200 |
7 |
| FRUITS |
|
|
| Apple, average |
120 |
6 |
| Banana, ripe |
120 |
13 |
| Dates, dried |
60 |
42 |
| Grapefruit |
120 |
3 |
| Grapes, average |
120 |
8 |
| Orange, average |
120 |
5 |
| Peach, average |
120 |
5 |
| Peach, canned
in light syrup |
120 |
9 |
| Pear, average |
120 |
4 |
| Pear, canned
in pear juice |
120 |
5 |
| Prunes, pitted |
60 |
10 |
| Raisins |
60 |
28 |
| Watermelon |
120 |
4 |
| BEANS AND NUTS |
|
|
| Baked beans,
average |
150 |
7 |
| Black-eyed peas,
average |
150 |
13 |
| Black beans |
150 |
7 |
| Chickpeas, average |
150 |
8 |
| Chickpeas, canned
in brine |
150 |
9 |
| Navy beans, average |
150 |
12 |
| Kidney beans,
average |
150 |
7 |
| Lentils, average |
150 |
5 |
| Soy beans, average |
150 |
1 |
| Cashews, salted |
50 |
3 |
| Peanuts, average |
50 |
1 |
| PASTA and NOODLES |
|
|
| Fettuccini, average |
180 |
18 |
| Macaroni, average |
180 |
23 |
| Macaroni and
Cheese (Kraft) |
180 |
32 |
| Spaghetti, white,
boiled 5 min, average |
180 |
18 |
| Spaghetti, white,
boiled 20 min, average |
180 |
27 |
| Spaghetti, wholemeal,
boiled, average |
180 |
16 |
| SNACK FOODS |
|
|
| Corn chips, plain,
salted, average |
50 |
17 |
| Fruit Roll-Ups® |
30 |
24 |
| M & M's®,
peanut |
30 |
6 |
| Microwave popcorn,
plain, average |
20 |
8 |
| Potato chips,
average |
50 |
11 |
| Pretzels, oven-baked |
30 |
16 |
| Snickers Bar® |
60 |
19 |
| VEGETABLES |
|
|
| Green peas, average |
80 |
3 |
| Carrots, average |
80 |
3 |
| Parsnips |
80 |
12 |
| Baked russet
potato, average |
150 |
26 |
| Boiled white
potato, average |
150 |
14 |
| Instant mashed
potato, average |
150 |
17 |
| Sweet potato,
average |
150 |
17 |
| Yam, average |
150 |
13 |
| MISCELLANEOUS |
|
|
| Hummus (chickpea
salad dip) |
30 |
0 |
| Chicken nuggets,
frozen, reheated in microwave oven 5 min. |
100 |
7 |
| Pizza, plain
baked dough, served with parmesan cheese
and tomato sauce |
100 |
22 |
| Pizza, Super
Supreme (Pizza Hut) |
100 |
9 |
| Honey, average |
25 |
10 |
* Compared with pure glucose,
which is assigned a glycemic index of 100
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. <http://www.ajcn.org/cgi/content/full/76/1/5>
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