Glycemic Index Food List

Researchers have determined the Glycemic Index (GI) values of more than 2,500 foods. Here’s a partial list of the more popular carbohydrate foods you may choose as part of your daily diet. There are printable versions available for you to download and print! A multiple, full-page print file here. Some of your favorite foods may have a much higher value on the Glycemic Index.

Sources: Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diab Care 2008; 31(12). www.glycemicindex.com

  Chocolate Cake, Betty Crocker 38
  Vanilla Cake, Betty Crocker 42
  Brownies, containing coconut flour 43
  Sponge Cake 46
  Pancakes, containing coconut flour 46
  Chocolate Chip Muffin 52
  Pound Cake 54
  Banana Cake 55
  Blueberry Muffin 59
  Bran Muffin 60
  Carrot Muffin 62
  Flan cake 65
  Banana, Oat and Honey Muffin 65
  Croissant 67
  Angel Food Cake 67
  Pancakes 67
  Crumpet 69
  Bagel 72
  Doughnut 76
  Italian Bread 78
  Scone 92
  Corn Muffin 102
  Buckwheat Pancakes 102
  Wheat Tortilla 30
  9-Grain Multi-Grain Bread 43
  Whole-Grain Pumpernickel 46
  Whole Wheat Bread with Dried Fruit 47
  Sourdough Rye 48
  Corn Tortilla 49
  Rye 50
  Raisin Toast 53
  Spelt Multigrain Bread 54
  Sourdough Wheat 54
  Whole Wheat Pita 56
  White Pita 57
  Roti 59
  White Bread 61
  Hamburger Bun 64
  Semolina Bread 64
  Wholemeal Rye Bread 66
  Buckwheat Bread 67
  Bread with Flax Meal 67
  Croissant 67
  Taco Shell 68
  Bagel 69
  Melba Toast 70
  Naan 71
  Whole Wheat 72
  Kaiser Roll 73
  Bread Stuffing 74
  White Bread 75
  English Muffin 77
  French Baguette 95
  Rice Bran 19
  Porridge, Oat 40
  Muesli 40
  All Bran 44
  Bran Buds 47
  Steel-Cut Oats 52
  Fifty50 Hearty Cut Oatmeal 52
  Honey Crunch 54
  Frosties 55
  Alpen Muesli 55
  Rolled Oats 57
  Bran Chex 58
  Mini Wheats 58
  Just Right 60
  Raisin Bran 61
  Porridge, Millet 62
  Bran Flakes 65
  Cream Wheat, Cooked 66
  Life 66
  Grapenuts 67
  Special K 69
  Froot Loops 69
  Golden Grahams 71
  Honey Smacks 71
  Cheerios 74
  Cream Wheat, Instant 74
  Total 76
  Cocoa Krispies 77
  Porridge, Rice (Congee) 78
  Instant Oats 79
  Corn Flakes 80
  Corn Pops 80
  Rice Krispies 82
  Shredded Wheats 83
  Rice Chex 89
  Fifty50 Hearty Oatmeal 30
  Fifty50 Chocolate Chip 34
  Fifty50 Chocolate Wafers 41
  Fifty50 Vanilla Wafers 41
  Oatmeal Cookies 54
  Arrowroot 63
  Shortbread 64
  Vanilla Wafers 77
  Clif Bar Cookies & Cream 101
  Combos, Cheddar 54
  Stoned Wheat Thins 67
  Breton Wheat 67
  Melba Toast 70
  Soda 74
  Rice Cakes 81
  Corn Thins 87
  Rice Cracker 91
  Yoplait Nonfat Yogurt 18
  Milk, Skim 32
  Yogurt, LF, Sugar & Fruit 33
  Milk, Whole 34
  Yogurt, Low Fat, Plain 35
  Greek Yogurt, Honey 36
  Ice Cream, Vanilla/Chocolate 57
  Milk, Condensed, Sweetened 61
  Lasagne, Vegetarian 20
  Yellow Curry Chickenxt 25
  Lasagne, Meat 28
  Macaroni & Cheese 34
  Chili, Beef 34
  Pizza, Supreme 36
  Chili, Vegetarian 39
  Fajitas, Chicken 42
  Chicken Nuggets 46
  Sushi, Salmon 48
  Spaghetti Bolognese 52
  Chow Mein, Chicken 55
  Hamburger on Bun 60
  Pizza, Cheese 60
  Fillet-O-Fish on Bun 66
  Avocado 15
  Pomegranate 18
  Grapefruit, Fresh 25
  Pears, Canned, Light Syrup 25
  Prunes 29
  Strawberry Fruit Leather 29
  Apricots, Dried 31
  Raspberries 32
  Apricots, Fresh 34
  Apple 39
  Plum 40
  Strawberries, Fresh 40
  Orange, Fresh 40
  Peaches, Canned, Natural Juice 40
  Pear, Fresh 41
  Sour Cherries, Canned 41
  Peaches, Fresh 42
  Orange Marmalade 43
  Nectarine, Fresh 43
  Grapes, Fresh 43
  Mandarin, Canned in Juice 47
  Mandarin Segments, Canned 47
  Figs, Fresh 51
  Mango, Fresh 51
  Blueberries, Fresh 53
  Papaya 56
  Lychee, Fresh 57
  Kiwi 58
  Figs, Dried 61
  Cranberries, Dried 62
  Banana, Fresh 62
  Dates, Fresh 62
  Cherries, Fresh 63
  Raisins 64
  Pineapple, Fresh 66
  Cantaloupe, Fresh 68
  Watermelon 76
  Lychee, Canned in Syrup 79
  Dates, Dried 102
  Barley 28
  Rye 29
  Wheat Berries 30
  Rice, Brown & Wild 45
  Bulgur 47
  Rice, Brown, Pouch 48
  Rice, Long Grain & Wild 49
  Rice, Brown 50
  Durum Wheat 52
  Quinoa 53
  Buckwheat 54
  Semolina 55
  Teff 57
  Rice, Wild 57
  Rice, Basmati 57
  Rice, Red 59
  Rice, Long Grain 60
  Couscous 61
  Millet 62
  Cornmeal 68
  Arborio Rice 69
  Rice, White, Instant 74
  Rice, Sticky 88
  Rice, Glutinous 98
  Rice, Jasmine 109
  Black Beans 20
  Soy Beans 20
  Pidgeon Peas 22
  Peas, Split 25
  Kidney Beans 29
  Lentils 29
  Navy Beans 31
  Cannellini Beans 31
  Mung Beans 31
  Lima Beans 32
  Pinto Beans 33
  Chickpeas 36
  Butter Beans 36
  Blackeyed Peas 38
  Baked Beanst 40
  Baked Beans, Vegetarian, Canned 40
  Peas 54
  Fettucine, Egg 32
  Vermicelli, White 35
  Ravioli, Meat-Filled 39
  Noodles, Mung Bean 39
  Noodles, Rice, Fresh 40
  Spaghetti, Semolina 41
  Spaghetti, Whole Wheat 42
  Capellini 45
  Soba Noodles, Instant 46
  Spaghetti, White 49
  Tortellini, Cheese 50
  Rice Pasta, Gluten Free 51
  Mung Bean Pasta, Gluten Free 51
  Linguine, White 52
  Lasagne, Egg 53
  Fusilli, White 55
  Noodles, Udon 62
  Gnocchi 68
  Corn Pasta, Gluten Free 68
  Noodles, Chinese, Fresh 82
  Brown Rice Pasta 92
  Peanuts 7
  Mixed Nuts & Raisins 21
  Cocovia Chocolate Almonds 21
  Dove, Dark Chocolate 23
  Dove Chocolate Candy 23
  SoLo GI Bar, Mint Mania 23
  Nutella Spread 29
  Fifty50 Milk Chocolate 31
  Extended Bar 32
  M&Ms, Peanut 33
  Tortilla Chips, Spicy 34
  Chocolate Milk 43
  Twix Cookie Bar 44
  Milky Way Lite 45
  Chocolate Pudding 47
  Combos, Cheddar 54
  Pringles Potato Chips 57
  Potato Chips 57
  Power Bar, Chocolate 58
  Milky Way 62
  Slimfast Meal Options Chocolate Brownie Bar 64
  Flaxseed Tortilla Chips 64
  Popcorn65 65
  Snickers Bar 68
  Life Savers 70
  Pirate’s Booty 70
  Skittles 70
  Pop Tarts 70
  Puffed Rice Squares 77
  Soft Licorice 78
  Chocolate Chip and Marshmallow Granola Bar 78
  Jelly Beans 78
  Pretzels 84
  Fruit Roll Ups 99
  Carrot 35
  Vegetarian Chili 36
  Chicken & Vegetable with Pasta 43
  Mushroom Barley 45
  Spicy Black Bean 46
  Minestrone 48
  Tomato 52
  Pasta & Fagioli 52
  Lentil 57
  Black Bean 57
  Split Pea 60
  Vegetable 60
  Creamy Pumpkin Soup 76
  Tagatose 3
  Xylitol 7
  Agave Nectar 13
  Fifty50 Fructose 19
  Fifty50 Maple Syrup 19
  Maple Syrup 54
  Coconut Sugar 54
  Date Syrup 54
  Honey 58
  Table Sugar 65
  Rice Syrup 98
  Dark Corn Syrup 98
  Glucose 100
  Maltose 105
  Broccoli 10
  Tomatoes 15
  Carrots, Peeled/Boiled 33
  Butternut Squash 51
  Parsnips 52
  Yam 54
  Potato, Red, Cold 56
  Corn, Sweet 60
  Potato, French Fries 64
  Potato, New, Canned 65
  Pumpkin 66
  Potato, Sweet 70
  Potato, Mashed 76
  Potato, Mashed, Instant 87
  Potato, Red 89
  Cassava 94
  Potato, Russet 111