Glycemic index and glycemic load for 100+ foods
Glycemic index Serving (glucose = size 100) (grams)
Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycem
FOOD BAKERY PRODUCT S AND BREADS Banana cake, made with sugar Banana cake, made without sugar Sponge cake, plain Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) Apple, made with sugar Apple, made without sugar
Glycemic load per serving
47
60
14
55
60
12
46
63
17
42
111
24
44
60
13
48
60
Waffles, Aunt Jemima (Quaker Oats) Bagel, white, frozen Baguette, white, plain Coarse barley bread, 7580% kernels, average Hamburge r bun Kaiser roll Pumperni ckel bread 50% cracked wheat kernel bread White wheat flour bread Wonder bread, average Whole wheat bread, average 100% Whole Grain bread (Natural Ovens)
76
35
10
72
70
25
95
30
15
34
30
61 73 56
30 30 30
9 12 7
58
30
12
71
30
10
73
30
10
71
30
51
30
Pita bread, white Corn tortilla Wheat tortilla BEVERAG ES Coca Cola, average Fanta, orange soft drink Lucozade 9510 , original (sparkling glucose drink) Apple juice, unsweete ned, average Cranberry juice cocktail (Ocean Spray) Gatorade Orange juice, unsweete ned Tomato juice, canned BREAKFAS T CEREALS AND RELATED PRODUCT S
68
30
10
52 30
50 50
12 8
63 250 mL
16
68 250 mL
23
250 mL
40
44 250 mL
30
68 250 mL
24
78 250 mL 50 250 mL
12 12
38 250 mL
All-Bran, average Coco Pops, average Cornflakes , average Cream of Wheat (Nabisco) Cream of Wheat, Instant (Nabisco) Grapenuts , average Muesli, average Oatmeal, average Instant oatmeal, average Puffed wheat, average Raisin Bran (Kellogg's) Special K (Kellogg's)
55
30
12
77
30
20
93
30
23
66
250
17
74
250
22
75
30
16
66 55 83
30 250 250
16 13 30
80
30
17
61
30
12
69
30
14
GRAINS Pearled barley, average Sweet corn on the cob, average
28
150
12
60
150
20
Couscous, average Quinoa White rice, average Quick cooking white basmati Brown rice, average Converted , white rice (Uncle Ben's) Whole wheat kernels, average Bulgur, average COOKIES AND CRACKERS Graham crackers Vanilla wafers Shortbrea d Rice cakes, average Rye crisps, average Soda crackers
65
150
53 89
150 150
13 43
67
150
28
50
150
16
38
150
14
30
50
11
48
150
12
74 77 64 82
25 25 25 25
14 14 10 17
64
25
11
74
25
12
DAIRY PRODUCT S AND ALTERNA TIVES Ice cream, regular Ice cream, premium Milk, full fat Milk, skim Reducedfat yogurt with fruit, average
57
50
38
50
41 250mL 32 250 mL 33 200
5 4 11
FRUITS Apple, average Banana, ripe Dates, dried Grapefruit Grapes, average Orange, average Peach, average Peach, canned in light syrup Pear, average Pear, canned in pear juice
39 62 42 25 59 40 42 40
120 120 60 120 120 120 120 120
6 16 18 3 11 4 5 5
38 43
120 120
4 5
Prunes, pitted Raisins Watermel on BEANS AND NUTS Baked beans, average Blackeye peas, average Black beans Chickpeas, average Chickpeas, canned in brine Navy beans, average Kidney beans, average Lentils, average Soy beans, average Cashews, salted Peanuts, average PASTA and NOODLES Fettucini, average Macaroni, average
29 64 72
60 60 120
10 28 4
40
150
33
150
10
30 10
150 150
7 3
38
150
31
150
29
150
29 15
150 150
5 1
27 7
50 50
3 0
32 47
180 180
15 23
Macaroni and Cheese (Kraft) Spaghetti, white, boiled, average Spaghetti, white, boiled 20 min, average Spaghetti, wholemea l, boiled, average
64
180
32
46
180
22
58
180
26
42
180
17
SNACK FOODS Corn chips, plain, salted, average Fruit RollUps M & M's, peanut Microwav e popcorn, plain, average Potato chips, average Pretzels, ovenbaked Snickers Bar VEGETABL ES
42
50
11
99 33
30 30
24 6
55
20
51
50
12
83
30
16
51
60
18
Green peas, average Carrots, average Parsnips Baked russet potato, average Boiled white potato, average Instant mashed potato, average Sweet potato, average Yam, average MISCELLA NEOUS Hummus (chickpea salad dip) Chicken nuggets, frozen, reheated in microwav e oven 5 min
51
80
35 52 111
80 80 150
2 4 33
82
150
21
87
150
17
70
150
22
54
150
20
30
46
100
Pizza, plain baked dough, served with parmesan cheese and tomato sauce Pizza, Super Supreme (Pizza Hut) Honey, average
80
100
22
36
100
61
25
12
0+ foods
d insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you'll find a list of the g
vels. Here you'll find a list of the glycemic index and glycemic load for more than 100 common foods.
