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Glycemic Index Food List

Evaluate the Glycemic Index (GI) Values of Your Favorite Carbohydrate Foods

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. Some of of your favorite foods may have a much higher value on the Glycemic Index than you expect. Don't fret, Fifty50 Foods offers many Low Glycemic alternatives.

 
Low GI
(0-55)
 
Moderate GI
(56-69)
 
High GI
(70 or more)

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

Breads

Whole-Grain Pumpernickel
46
Sourdough Rye
48
Corn Tortilla
49
Rye
50
Sourdough Wheat
54
Whole Wheat Pita
56
White Pita
57
Hamburger Bun
61
Croissant
67
Taco Shell
68
Bagel
69
Whole Wheat
72
Kaiser Roll
73
Bread Stuffing
74
English Muffin
77
French Baguette
95

Bakery

Chocolate Cake, Betty Crocker
38
Vanilla Cake, Betty Crocker
42
Pound Cake
54
Blueberry Muffin
59
Bran Muffin
60
Carrot Muffin
62
Angel Food Cake
67
Pancakes
67
Doughnut
76
Italian Bread
78
Scone
92

Crackers

Combos, Cheddar
54
Stoned Wheat Thins
67
Breton Wheat
67
Melba Toast
70
Soda
74
Rice Cakes
81

Breakfast Cereals

All Bran
44
Bran Buds
47
Steel-Cut Oats
52
Fifty50 Hearty Cut Oatmeal
54
Alpen Muesli
55
Rolled Oats
57
Bran Chex
58
Mini Wheats
58
Raisin Bran
61
Bran Flakes
65
Cream Wheat, Cooked
66
Life
66
Grapenuts
67
Special K
69
Golden Grahams
71
Honey Smacks
71
Cheerios
74
Cream Wheat, Instant
74
Total
76
Instant Oats
79
Corn Flakes
80
Rice Krispies
82
Shredded Wheats
83

Cookies

Fifty50 Hearty Oatmeal
30
Fifty50 Chocolate Chip
34
Fifty50 Butter
36
Fifty50 Vanilla Wafers
41
Fifty50 Chocolate Wafers
41
Fifty50 Coconut
49
Arrowroot
63
Shortbread
64
Clif Bar Cookies & Cream
101

Dairy Foods

Yoplait Nonfat Yogurt
18
Milk, Skim
32
Yogurt, LF, Sugar & Fruit
33
Milk, Whole
34
Greek Yogurt, Honey
36
Ice Cream, Vanilla/Chocolate
57
Milk, Condensed, Sweetened
61

Entrees/Convenience Foods

Lasagne, Vegetarian
20
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

Legumes

Peas, Split
25
Kidney Beans
29
Lentils
29
Navy Beans
31
Cannellini Beans
31
Pinto Beans
33
Chickpeas
36
Butter Beans
36
Baked Beans
40

Fruits

Grapefruit, Fresh
25
Pears, Canned, Light Syrup
25
Prunes
29
Strawberry Fruit Leather
29
Apricots, Dried
31
Apricots, Fresh
34
Apple
39
Plum
40
Strawberries, Fresh
40
Orange, Fresh
40
Peaches, Canned, Natural Juice
40
Pear, Fresh
41
Peaches, Fresh
42
Orange Marmalade
43
Nectarine, Fresh
43
Grapes, Fresh
43
Mandarin, Canned in Juice
47
Mango, Fresh
51
Blueberries, Fresh
53
Papaya
56
Kiwi
58
Figs, Dried
61
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

Grains

Barley
28
Wheat Berries
30
Rice, Brown & Wild
45
Bulgur
47
Rice, Brown, Pouch
48
Rice, Long Grain & Wild
49
Rice, Brown
50
Quinoa
53
Buckwheat
54
Rice, Wild
57
Rice, Basmati
57
Rice, Long Grain
60
Couscous
61
Cornmeal
68
Rice, White, Instant
74
Rice, Sticky
88
Rice, Jasmine
109

Snack Foods and Candy

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
Combos, Cheddar
54
Pringles Potato Chips
57
Milky Way
62
Popcorn
65
Life Savers
70
Pirate’s Booty
70
Skittles
70
Pop Tarts
70
Jelly Beans
78
Pretzels
84

Sugar and Sugar Substitutes

Tagatose
3
Xylitol
7
Agave Nectar
13
Fifty50 Fructose
19
Fifty50 Maple Syrup
19
Honey
58
Table Sugar
65
Glucose
100
Maltose
105

Pasta and Noodles

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
Spaghetti, White
49
Linguine, White
52
Lasagne, Egg
53
Fusilli, White
55
Noodles, Udon
62
Gnocchi
68
Noodles, Chinese, Fresh
82
Brown Rice Pasta
92

Vegetables

Broccoli
10
Tomatoes
15
Carrots, Peeled/Boiled
33
Butternut Squash
51
Yam
54
Potato, Red, Cold
56
Corn, Sweet
60
Potato, French Fries
64
Potato, New, Canned
65
Potato, Sweet
70
Potato, Mashed
76
Potato, Mashed, Instant
87
Potato, Red
89
Cassava
94
Potato, Russet
111

Soups

Mushroom Barley
45
Minestrone
48
Tomato
52
Lentil
57
Black Bean
57
Split Pea
60