Tool 42/54·Charts & Guides
Browse GI and glycemic load values for 100+ foods. Filter by category, search, and sort to find what you need fast.
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GI Classification
68
Low GI
18
Medium GI
16
High GI
Showing 102 of 102 foods
| Food | GI | GL | Serving | Category |
|---|---|---|---|---|
All-Bran | 42(Low) | 9(Low) | 30 g dry | grains |
Apple | 36(Low) | 5(Low) | 120 g (1 medium) | fruits |
Apple Juice (unsweetened) | 41(Low) | 12(Medium) | 250 mL | fruits |
Bagel (white) | 72(High) | 25(High) | 70 g (1 medium) | grains |
Baked Beans (canned) | 40(Low) | 6(Low) | 150 g | legumes |
Banana (ripe) | 62(Medium) | 16(Medium) | 120 g | fruits |
Banana (unripe) | 30(Low) | 6(Low) | 120 g | fruits |
Barley (pearled) | 28(Low) | 12(Medium) | 150 g cooked | grains |
Beets | 64(Medium) | 4(Low) | 80 g | vegetables |
Black Beans | 30(Low) | 7(Low) | 150 g cooked | legumes |
Blueberries | 53(Low) | 5(Low) | 120 g | fruits |
Bran Flakes | 74(High) | 13(Medium) | 30 g dry | grains |
Broccoli | 10(Low) | 0(Low) | 80 g | vegetables |
Brown Rice | 50(Low) | 16(Medium) | 150 g cooked | grains |
Bulgur Wheat | 47(Low) | 12(Medium) | 150 g cooked | grains |
Carrots (cooked) | 41(Low) | 3(Low) | 80 g | vegetables |
Carrots (raw) | 16(Low) | 1(Low) | 80 g | vegetables |
Cashews | 22(Low) | 3(Low) | 50 g | snacks |
Cauliflower | 10(Low) | 0(Low) | 80 g | vegetables |
Cherries | 22(Low) | 3(Low) | 120 g | fruits |
Chickpeas (boiled) | 28(Low) | 8(Low) | 150 g cooked | legumes |
Chocolate (dark 70%) | 23(Low) | 6(Low) | 30 g | snacks |
Chocolate (milk) | 43(Low) | 12(Medium) | 30 g | snacks |
Chocolate Milk | 34(Low) | 9(Low) | 250 mL | dairy |
Cola (regular) | 63(Medium) | 16(Medium) | 250 mL | snacks |
Corn (sweet) | 52(Low) | 9(Low) | 80 g | vegetables |
Corn Flakes | 81(High) | 21(High) | 30 g dry | grains |
Couscous | 65(Medium) | 23(High) | 150 g cooked | grains |
Crackers (wheat) | 67(Medium) | 11(Medium) | 25 g | grains |
Cucumber | 15(Low) | 0(Low) | 80 g | vegetables |
Custard | 35(Low) | 6(Low) | 100 g | dairy |
Dates (dried) | 42(Low) | 18(Medium) | 60 g | fruits |
French Fries | 63(Medium) | 22(High) | 150 g | vegetables |
Fructose | 19(Low) | 2(Low) | 10 g (1 tsp) | snacks |
Full-Fat Yogurt (plain) | 35(Low) | 6(Low) | 200 g | dairy |
Glucose | 100(High) | 10(Low) | 10 g (1 tsp) | snacks |
Grapes | 59(Medium) | 11(Medium) | 120 g | fruits |
Honey | 61(Medium) | 12(Medium) | 25 g (1 tbsp) | snacks |
Hummus | 6(Low) | 0(Low) | 30 g (2 tbsp) | legumes |
Ice Cream (low-fat) | 37(Low) | 5(Low) | 50 g (1 scoop) | dairy |
Ice Cream (regular) | 57(Medium) | 6(Low) | 50 g (1 scoop) | dairy |
Instant Mashed Potato | 87(High) | 17(Medium) | 150 g prepared | vegetables |
Instant Oatmeal | 79(High) | 21(High) | 250 g cooked | grains |
Jelly Beans | 78(High) | 22(High) | 30 g | snacks |
Kidney Beans | 29(Low) | 7(Low) | 150 g cooked | legumes |
Kiwi | 50(Low) | 6(Low) | 120 g | fruits |
Lentils (green) | 25(Low) | 5(Low) | 150 g cooked | legumes |
Lentils (red) | 26(Low) | 5(Low) | 150 g cooked | legumes |
Lettuce | 15(Low) | 0(Low) | 80 g | vegetables |
Low-Fat Yogurt (plain) | 33(Low) | 5(Low) | 200 g | dairy |
Mango | 51(Low) | 8(Low) | 120 g | fruits |
Mars Bar | 62(Medium) | 22(High) | 60 g | snacks |
Muesli | 57(Medium) | 16(Medium) | 30 g dry | grains |
Navy Beans | 38(Low) | 12(Medium) | 150 g cooked | legumes |
Oatmeal (rolled oats) | 55(Low) | 13(Medium) | 250 g cooked | grains |
Onion | 10(Low) | 1(Low) | 80 g | vegetables |
Orange | 43(Low) | 5(Low) | 120 g | fruits |
Orange Juice | 50(Low) | 12(Medium) | 250 mL | fruits |
Parsnips (boiled) | 52(Low) | 4(Low) | 80 g | vegetables |
Peach | 42(Low) | 5(Low) | 120 g | fruits |
Peanuts | 14(Low) | 1(Low) | 50 g | snacks |
Pear | 38(Low) | 4(Low) | 120 g | fruits |
Peas (green) | 51(Low) | 4(Low) | 80 g | vegetables |
Pineapple | 59(Medium) | 7(Low) | 120 g | fruits |
Pinto Beans | 39(Low) | 10(Low) | 150 g cooked | legumes |
Plum | 39(Low) | 5(Low) | 120 g | fruits |
Popcorn | 65(Medium) | 7(Low) | 20 g (1 cup popped) | snacks |
Potato (baked) | 85(High) | 26(High) | 150 g | vegetables |
Potato (boiled) | 78(High) | 15(Medium) | 150 g | vegetables |
Potato Chips | 56(Medium) | 12(Medium) | 50 g | snacks |
Pretzels | 83(High) | 33(High) | 30 g | snacks |
Prunes (dried) | 29(Low) | 10(Low) | 60 g | fruits |
Pumpernickel Bread | 41(Low) | 5(Low) | 30 g (1 slice) | grains |
Pumpkin | 75(High) | 3(Low) | 80 g | vegetables |
Quinoa | 53(Low) | 13(Medium) | 150 g cooked | grains |
Raisins | 64(Medium) | 28(High) | 60 g | fruits |
Rice Cakes | 82(High) | 17(Medium) | 25 g | grains |
Skim Milk | 32(Low) | 4(Low) | 250 mL | dairy |
Snickers Bar | 51(Low) | 18(Medium) | 60 g | snacks |
Sourdough Bread | 54(Low) | 8(Low) | 30 g (1 slice) | grains |
Soy Milk (unsweetened) | 34(Low) | 4(Low) | 250 mL | dairy |
Soybeans | 15(Low) | 1(Low) | 150 g cooked | legumes |
Spaghetti (white, cooked) | 49(Low) | 22(High) | 180 g cooked | grains |
Spaghetti (whole wheat) | 42(Low) | 17(Medium) | 180 g cooked | grains |
Spinach | 15(Low) | 0(Low) | 80 g | vegetables |
Split Peas (boiled) | 25(Low) | 6(Low) | 150 g cooked | legumes |
Sports Drink (Gatorade) | 78(High) | 12(Medium) | 250 mL | snacks |
Strawberries | 40(Low) | 1(Low) | 120 g | fruits |
Sucrose (table sugar) | 65(Medium) | 7(Low) | 10 g (1 tsp) | snacks |
Sweet Potato (boiled) | 44(Low) | 11(Medium) | 150 g | vegetables |
Tomato | 15(Low) | 1(Low) | 80 g | vegetables |
Tortilla (corn) | 52(Low) | 12(Medium) | 50 g (1 tortilla) | grains |
Tortilla (wheat) | 30(Low) | 8(Low) | 50 g (1 tortilla) | grains |
Walnuts | 15(Low) | 1(Low) | 30 g | snacks |
Watermelon | 76(High) | 4(Low) | 120 g | fruits |
White Bread | 75(High) | 11(Medium) | 30 g (1 slice) | grains |
White Rice (long grain) | 56(Medium) | 23(High) | 150 g cooked | grains |
White Rice (short grain) | 72(High) | 29(High) | 150 g cooked | grains |
Whole Milk | 27(Low) | 3(Low) | 250 mL | dairy |
Whole Wheat Bread | 69(Medium) | 9(Low) | 30 g (1 slice) | grains |
Yogurt (fruit-flavored) | 41(Low) | 8(Low) | 200 g | dairy |
Zucchini | 15(Low) | 0(Low) | 80 g | vegetables |
The glycemic index (GI) is a ranking system that measures how quickly carbohydrate-containing foods raise blood glucose levels compared to pure glucose. Developed at the University of Toronto in 1981, it has become an essential tool for managing blood sugar, supporting weight loss, and making smarter nutrition choices. Foods are scored on a scale from 0 to 100, with pure glucose set at 100 as the benchmark.
GI vs Glycemic Load
GI measures the rate of blood sugar rise; glycemic load (GL) accounts for how much carbohydrate is in a typical serving. The formula is: GL = (GI × grams of carbs) / 100. A GL of 10 or below is low, 11–19 is medium, and 20+ is high. For practical meal planning, GL is often the more useful number.
You do not need to avoid every high-GI food. The key is understanding that the combination of foods in a meal matters more than any single food in isolation. Adding fat, protein, acid (like vinegar or lemon juice), and fiber to a meal slows digestion and blunts the blood sugar response. Here are practical strategies:
A low-GI eating pattern is particularly beneficial for people with type 2 diabetes or prediabetes, as it helps improve HbA1c levels and reduce insulin spikes. Research also supports low-GI diets for weight management — low-GI foods promote satiety and reduce the hunger swings caused by blood sugar crashes. Athletes may strategically eat high-GI foods immediately after intense exercise to rapidly replenish glycogen stores, while preferring low-GI foods at other meals to sustain energy. For general health, choosing lower-GI options most of the time is a practical, evidence-based goal without requiring strict restriction. Tracking your meals with an app like Caloria can help you see the full nutritional picture alongside GI impact.
01
The glycemic index (GI) ranks foods on a scale from 0 to 100 based on how quickly they raise blood glucose levels after eating. Pure glucose is the reference point at 100. Low-GI foods (55 or below) are digested slowly and cause a gradual rise in blood sugar. High-GI foods (70+) are digested quickly and cause rapid blood sugar spikes. The GI was developed by Dr. David Jenkins at the University of Toronto in 1981.
02
Glycemic load accounts for both the GI of a food and the amount of carbohydrate in a typical serving. It is calculated as: GL = (GI x grams of carbohydrate per serving) / 100. A GL of 10 or below is considered low, 11–19 is medium, and 20+ is high. GL is often more practical than GI alone because it reflects real-world eating portions. For example, watermelon has a high GI (76) but a low GL (4) because a typical serving contains relatively few carbohydrates.
03
A low-GI diet emphasizes foods with a GI of 55 or below — such as legumes, non-starchy vegetables, most fruits, whole grains like barley and oats, and dairy. Research shows low-GI eating patterns can improve blood sugar control in people with diabetes or prediabetes, support weight management, and reduce the risk of heart disease. It does not require eliminating high-GI foods entirely; combining them with protein, fat, or fiber lowers the overall meal GI.
04
Watermelon is the classic example: GI of 76 (high), but GL of just 4 (low). This happens because watermelon is mostly water and fiber, so a standard 120 g serving contains only about 6 g of carbohydrates. Even though those carbs hit your bloodstream quickly, there are so few of them that the total blood sugar impact is small. GL captures this real-world effect that GI alone misses.
05
Several factors raise or lower a food's actual GI: (1) Cooking — longer cooking generally raises GI (al dente pasta has a lower GI than soft-cooked pasta); (2) Ripeness — a ripe banana has a higher GI than an unripe one; (3) Processing — refined grains have higher GI than whole grains; (4) Particle size — stone-ground bread has a lower GI than fluffy white bread; (5) Fat and protein content — meals with fat, protein, and fiber slow digestion and lower the effective GI.
06
Low-GI foods tend to promote satiety, meaning you feel fuller for longer after eating them. This can reduce total calorie intake and curb cravings. Swap white rice for brown rice or quinoa, choose whole fruit over juice, pick legumes and oats over refined cereals, and pair higher-GI carbs with protein and healthy fat. However, total calories still matter most for weight loss — a low-GI diet works best as part of a balanced, calorie-appropriate eating plan. Apps like Caloria can help you track both GI impact and overall nutrition.