The Glycemic Index Of Common Foods

Three GI ranges:

The lower a food is on the Glycemic Index, the less likely you will gain weight. For more information on why, read: The Glycemic Index For Weight Loss to understand this Glycemic Index chart better. 

  • below 55 . . . . . . . . low, or slow releasing
  • 55-70 . . . . . . . . . . . intermediate or moderate releasing
  • 70 and above . . . . . high, or fast releasing

Our quality carb rating:

This rates whether food is also rich in nutrients. Look for foods that have both a low GI rating and one or two stars. They will be the very best carbs for health and weight management. 

           * = good

         ** = excellent

Grains & Pasta

GI

Breakfast Cereals

GI

*bulgur

48

**large flake oatmeal

49

instant noodles­       

46

**Red River Cereal

49

white spaghetti

43

puffed wheat

74

white spaghetti, boiled 5 min

36

Post Shredded Wheat

67

*whole wheat spaghetti

42

* All Bran with Psyllium

45

spirali

68

Kellogg’s Rice Krispies

82

egg fettuccine

32

Cheerios

83

*basmati rice

58

Kellogg’s Cocoa Krispies

77

*brown rice

55

cornflakes

84

short grain, white

72

Breads, Cakes, Muffins

**wild rice

57

white bread

71

parboiled rice

48

whole-wheat bread

69

taco shells

68

**pumpernickel

41

*buckwheat grouts

54

*bürgen mixed grain bread

34

brown rice pasta

92

bagel

72

Crackers, Crisp Breads

rye bread

76

water cracker

78

waffles

76

*high fiber rye crisp bread

65

pita bread

57

crisp bread

81

croissant

67

ryvita

69

apple muffin

59

rice cakes

80

**multi grain bread

48

soda crackers

82

Fruits

Snacks

**cherries

22

*raisins

64

**grapefruit

25

**apricots (dried)

31

**apples

38

peanuts

15

**plums

39

Snickers bar

40

**pears

38

*popcorn

55

**oranges

44

corn chips

74

*pineapple

66

jelly beans

80

**apricots

57

pretzels

81

**mangoes

56

dates

103

**bananas

54

potato chips

75

**kiwi fruit

53

Legumes

**grapes

46

broad beans

79

Vegetables

**kidney beans

52

**asparagus

15

*baked beans

48

**broccoli

15

**canned chickpeas

33

**cauliflower

15

**boiled green lentils

29

**celery

15

**boiled soy beans

16

**green beans

15

Sugars

**cucumber

15

maltose

105

**lettuce

15

*honey

58

**peppers

15

sucrose

65

**snow peas

15

fructose

23

**spinach

15

white table sugar

65

**tomatoes

15

Beverages

**zucchini

15

*apple juice

40

**carrots, cooked

39

**orange juice

46

**sweet potato

54

Coca-Cola 12 oz. can

77

boiled potato

56

**soy milk

30

micro waved potato

82

**carrot juice

45

instant potato

83

**pineapple juice

46

mashed potato

70

**grapefruit juice

52

**beet

64

**peas

48

*corn

55


Related Article: The Glycemic Index For Weight Loss?

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