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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. There are printable versions available for you to download and print! A multiple, full-page print file here and a smaller, tri-fold version (perfect for educational use) here. Some 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

All of our low glycemic products are made with sensible carbs for long lasting energy. They are also delicious! Go ahead, treat yourself! Order some today!

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Bakery

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

Breads

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
59
Hamburger Bun
61
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

Breakfast Cereals

Rice Bran
19
Porridge, Oat
40
Muesli
40
All Bran
44
Bran Buds
47
Steel-Cut Oats
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

Cookies

Oatmeal Cookies
54
Arrowroot
63
Shortbread
64
Vanilla Wafers
77
Clif Bar Cookies & Cream
101

Crackers

Combos, Cheddar
54
Stoned Wheat Thins
67
Breton Wheat
67
Melba Toast
70
Soda
74
Rice Cakes
81
Corn Thins
87
Rice Cracker
91

Dairy Foods

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

Entrees/Convenience Foods

Lasagne, Vegetarian
20
Yellow Curry Chicken
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

Fruits

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

Grains

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

Legumes

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 Beans
40
Baked Beans, Vegetarian, Canned
40
Peas
54

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
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

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
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
Popcorn
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

Soups

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

Sugar and Sugar Substitutes

Tagatose
3
Xylitol
7
Agave Nectar
13
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

Vegetables

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