Glycemic Index Chart
This Glycemic Index Chart gives you a good idea about which foods have a high Glycemic Index and which ones
offer a better choice and a low glycemic index:
For your guidance:
Low GI :all foods
that have a value of 55 or less
Medium GI : all foods between 56 to 69
High GI : any foods
that have a GI value of 70 or more
| 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 |
| Apples |
38 |
| Carrots |
47 |
|
|
|
| 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 |
| Bran Muffin |
65 |
|
|
| Meats,
Chicken, Misc.* |
see bottom
for more comments |
|
|
|
Sweet & Sour Chicken with
Noodles |
41 |
| Lean Cuisine, French style
Chicken |
36 |
| Beef casserole |
53 |
| Chicken Nuggets, frozen |
46 |
| Fish Fingers (strips) |
38 |
| Pizza, cheese |
60 |
| Sausages |
28 |
| Sushi, roasted |
55 |
|
|
| 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
|
|
Frosted Mini Wheats, 1 cup
|
58
|
|
Multi Bran Chex, 1 cup
|
58
|
|
Muesli, 2/3 cup
|
43
|
|
Raisin Bran, 3/4 cup
|
73
|
|
Rice Chex, 1 1/4 cup
|
89
|
|
Shredded Wheat, 1/2 cup
|
83
|
|
Honey Smacks, 3/4 cup
|
56
|
|
Special K, 1 cup
|
54
|
|
Total, 3/4 cup
|
76
|
| Pancakes, from shake Mix |
67 |
| Pop Tarts |
70 |
|
|
|
| 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
|
41
|
|
Short grain, white, 1 cup
|
72
|
| Brown rice (steamed) |
50 |
|
|
|
| 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
|
| Cantelope |
65 |
|
|
|
| Pasta |
|
|
|
Fettucine, 6 oz.
|
45
|
|
Linguine, 6 oz.
|
52
|
|
Macaroni, 5 oz.
|
47
|
|
Ravioli, meat, 4 large
|
39
|
|
Apaghetti, white, 6 oz.
|
41
|
|
Spaghetti, wheat, 6 oz.
|
37
|
| Spaghetti, white |
42 |
|
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
|
| Popcorn, regular |
72 |
|
Pop Tarts, chocolate, 1 tart
|
70
|
|
M&M’s Chocolate candy, peanut
|
33
|
| Snickers Bar |
41 |
| Mars Bar |
68 |
| Peanuts |
14 |
|
Granola Bar, chewy, 1 oz.
|
61
|
|
Graham crackers, 4 squares
|
74
|
|
Doritos 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
|
| Apple Juice |
40 |
| Orange Juice |
50 |
| Tomato Juice |
38 |
| Chocolate Milk |
34 |
|
|
Glycemic Index Chart
|
