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Glycemic Index Guide
Discover the glycemic index and glycemic load of common foods. Find low-GI alternatives to help manage blood sugar levels and make healthier food choices.
Glycemic Index Guide
Search and compare GI values for 100+ foods. Lower GI foods cause slower blood sugar rises.
Low GI (<55)
Slow glucose release. Best choice for blood sugar control.
Medium GI (56-69)
Moderate glucose release. Good in moderation.
High GI (70+)
Rapid glucose release. Use sparingly or pair with protein/fat.
Showing 93 foods
| Food | Category | GI | GL | Serving Size | Carbs |
|---|---|---|---|---|---|
| All-Bran Cereal | grains | 42 | 19 | 1 cup (62g) | 46g |
| Almond Milk (unsweetened) | dairy | 25 | 1 | 1 cup (240g) | 2g |
| Apple | fruits | 36 | 5 | 1 medium (120g) | 15g |
| Apple Juice | snacks | 41 | 11 | 1 cup (240ml) | 28g |
| Bagel (white) | grains | 72 | 32 | 1 medium (89g) | 45g |
| Banana | fruits | 51 | 14 | 1 medium (120g) | 27g |
| Barley | grains | 28 | 12 | 1 cup cooked (157g) | 44g |
| Basmati Rice | grains | 58 | 26 | 1 cup cooked (158g) | 45g |
| Beef | proteins | 0 | 0 | 3 oz (85g) | 0g |
| Beetroot | vegetables | 64 | 8 | 1 cup (136g) | 13g |
| Bell Pepper | vegetables | 15 | 1 | 1 cup (149g) | 9g |
| Black Beans | legumes | 30 | 12 | 1 cup cooked (172g) | 41g |
| Blueberries | fruits | 53 | 11 | 1 cup (148g) | 21g |
| Broccoli | vegetables | 10 | 1 | 1 cup (90g) | 6g |
| Brown Rice | grains | 68 | 31 | 1 cup cooked (195g) | 45g |
| Bulgur | grains | 48 | 16 | 1 cup cooked (182g) | 34g |
| Cantaloupe | fruits | 65 | 8 | 1 cup (160g) | 13g |
| Carrots (cooked) | vegetables | 47 | 6 | 1 cup (156g) | 12g |
| Carrots (raw) | vegetables | 16 | 2 | 1 cup (128g) | 12g |
| Cauliflower | vegetables | 15 | 1 | 1 cup (100g) | 5g |
| Cheese | dairy | 0 | 0 | 1 oz (28g) | 0g |
| Cherries | fruits | 22 | 4 | 1 cup (150g) | 19g |
| Chicken Breast | proteins | 0 | 0 | 3 oz (85g) | 0g |
| Chickpeas | legumes | 28 | 13 | 1 cup cooked (164g) | 45g |
| Chocolate Bar | snacks | 43 | 11 | 1 bar (43g) | 26g |
| Coca Cola | snacks | 63 | 25 | 12 oz (355ml) | 39g |
| Cornflakes | grains | 81 | 19 | 1 cup (30g) | 24g |
| Couscous | grains | 65 | 23 | 1 cup cooked (157g) | 36g |
| Crackers (whole wheat) | snacks | 67 | 7 | 5 crackers (16g) | 11g |
| Cucumber | vegetables | 15 | 1 | 1 cup (104g) | 4g |
| Dates (dried) | fruits | 103 | 37 | 2 dates (48g) | 36g |
| Donut | snacks | 76 | 22 | 1 medium (75g) | 29g |
| Eggs | proteins | 0 | 0 | 1 large (50g) | 0g |
| French Fries | vegetables | 75 | 28 | 1 serving (117g) | 37g |
| Fructose | snacks | 15 | 1 | 1 tsp (4g) | 4g |
| Grapefruit | fruits | 25 | 3 | 1/2 fruit (123g) | 13g |
| Grapes | fruits | 59 | 16 | 1 cup (150g) | 27g |
| Greek Yogurt (plain) | dairy | 11 | 1 | 1 cup (200g) | 9g |
| Honey | snacks | 55 | 9 | 1 tbsp (21g) | 17g |
| Hummus | legumes | 6 | 1 | 1/4 cup (62g) | 12g |
| Ice Cream (vanilla) | dairy | 51 | 8 | 1/2 cup (66g) | 16g |
| Instant Oatmeal | grains | 79 | 21 | 1 cup cooked (234g) | 27g |
| Kidney Beans | legumes | 24 | 10 | 1 cup cooked (177g) | 40g |
| Kiwi | fruits | 53 | 5 | 1 medium (69g) | 10g |
| Lentils | legumes | 32 | 13 | 1 cup cooked (198g) | 40g |
| Mango | fruits | 51 | 13 | 1 cup (165g) | 25g |
| Maple Syrup | snacks | 54 | 7 | 1 tbsp (20g) | 13g |
| Milk (skim) | dairy | 37 | 4 | 1 cup (245g) | 12g |
| Milk (whole) | dairy | 39 | 5 | 1 cup (244g) | 12g |
| Navy Beans | legumes | 38 | 18 | 1 cup cooked (182g) | 47g |
| Oatmeal (rolled oats) | grains | 55 | 15 | 1 cup cooked (234g) | 27g |
| Orange | fruits | 43 | 5 | 1 medium (130g) | 12g |
| Orange Juice | snacks | 50 | 13 | 1 cup (240ml) | 26g |
| Pasta (white) | grains | 49 | 21 | 1 cup cooked (140g) | 43g |
| Pasta (whole wheat) | grains | 48 | 18 | 1 cup cooked (140g) | 37g |
| Peach | fruits | 42 | 6 | 1 medium (150g) | 14g |
| Peanuts | legumes | 14 | 1 | 1/4 cup (36g) | 7g |
| Pear | fruits | 38 | 10 | 1 medium (178g) | 26g |
| Peas (green) | vegetables | 48 | 10 | 1 cup (160g) | 21g |
| Pineapple | fruits | 59 | 13 | 1 cup (165g) | 22g |
| Pinto Beans | legumes | 39 | 18 | 1 cup cooked (171g) | 45g |
| Pizza (cheese) | snacks | 60 | 18 | 1 slice (107g) | 30g |
| Plum | fruits | 39 | 3 | 1 medium (66g) | 8g |
| Popcorn | snacks | 65 | 8 | 2 cups (16g) | 12g |
| Pork | proteins | 0 | 0 | 3 oz (85g) | 0g |
| Potato Chips | snacks | 56 | 8 | 1 oz (28g) | 15g |
| Pretzels | snacks | 83 | 18 | 1 oz (28g) | 22g |
| Pumpkin | vegetables | 75 | 9 | 1 cup (245g) | 12g |
| Quinoa | grains | 53 | 21 | 1 cup cooked (185g) | 39g |
| Raisins | fruits | 64 | 20 | 1/4 cup (40g) | 31g |
| Rice Cakes | grains | 87 | 12 | 2 cakes (18g) | 14g |
| Salmon | proteins | 0 | 0 | 3 oz (85g) | 0g |
| Sourdough Bread | grains | 54 | 8 | 1 slice (30g) | 14g |
| Soy Milk | dairy | 34 | 4 | 1 cup (240g) | 12g |
| Soybeans | legumes | 16 | 3 | 1 cup cooked (172g) | 17g |
| Spinach | vegetables | 15 | 0 | 1 cup (30g) | 1g |
| Strawberries | fruits | 40 | 4 | 1 cup (150g) | 11g |
| Sweet Corn | vegetables | 52 | 16 | 1 cup (154g) | 31g |
| Sweet Potato | vegetables | 63 | 17 | 1 medium (150g) | 27g |
| Tofu | proteins | 15 | 0 | 1/2 cup (124g) | 3g |
| Tomato | vegetables | 15 | 1 | 1 medium (123g) | 5g |
| Tortilla (corn) | grains | 46 | 6 | 1 tortilla (26g) | 12g |
| Tortilla (wheat) | grains | 30 | 4 | 1 tortilla (26g) | 13g |
| Tuna | proteins | 0 | 0 | 3 oz (85g) | 0g |
| Watermelon | fruits | 76 | 8 | 1 cup (150g) | 11g |
| White Bread | grains | 75 | 11 | 1 slice (30g) | 14g |
| White Potato (baked) | vegetables | 85 | 31 | 1 medium (173g) | 37g |
| White Rice | grains | 73 | 33 | 1 cup cooked (158g) | 45g |
| White Sugar | snacks | 65 | 3 | 1 tsp (4g) | 4g |
| Whole Wheat Bread | grains | 74 | 9 | 1 slice (30g) | 12g |
| Yogurt (low-fat, sweetened) | dairy | 33 | 16 | 1 cup (245g) | 47g |
| Yogurt (plain) | dairy | 41 | 7 | 1 cup (245g) | 17g |
| Zucchini | vegetables | 15 | 1 | 1 cup (124g) | 4g |
Tips for Lowering Meal GI
- 1Combine high-GI foods with protein, healthy fats, or fiber to lower the overall glycemic impact
- 2Choose whole grains over refined grains - they typically have lower GI values
- 3Add vinegar or lemon juice to meals to help reduce the glycemic response
- 4Eat vegetables and protein before carbohydrates in your meal
- 5Cook pasta al dente - overcooking increases the GI value
- 6Cool cooked potatoes and rice before eating to increase resistant starch
- 7Include legumes in your diet - they have very low GI values
- 8Opt for steel-cut or rolled oats instead of instant oatmeal
- 9Choose sourdough or rye bread over white bread
- 10Pair fruits with nuts or nut butter to slow sugar absorption
Understanding GI and GL
Glycemic Index (GI)
Measures how quickly a food raises blood sugar on a scale of 0-100.
Glycemic Load (GL)
Accounts for portion size: GL = (GI × Carbs per serving) / 100
Understanding Glycemic Index
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Low GI (1-55)
Slow digestion, gradual blood sugar rise. Best choice for sustained energy and blood sugar control.
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Medium GI (56-69)
Moderate impact on blood sugar. Okay in moderation, especially when paired with protein or fat.
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High GI (70+)
Rapid blood sugar spike. Limit consumption or pair with low-GI foods, protein, and healthy fats.
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Glycemic Load
Considers portion size. More practical than GI alone. Low GL ≤10, Medium 11-19, High ≥20.