Glycemic Index Chart
The Glycemic Index chart below uses a scale of 1 to 100 for Glycemic Index and 1 to 50 for Glycemic Load values, glucose having the highest GI value of 100 and GL of 50.
For instance a food with a glycemic index of 30 doesn’t raise the blood glucose that much at all , but GI doesn’t consider how big the serving size is or how much you eat. GL does include the size: It is simply ‘carb content of the food’ times (‘GI value’ divided by 100).
Low GI : 55 and under — Low GL : 10 and under
Medium GI : 56 to 69 — Medium GL: 11 to 19
High GI : 70 and above — High GL : 20 and above.
But you will notice differences between different glycemic index charts , hence the below glycemic index and load values are approximate figures and averages of different studies on that specific food.
They give you a general and useful information on how foods raise your blood sugar. No single figure will tell you everything about a food, there will be other factors to consider.
| Fruits | GI | Serving size (g) | GL |
| Apples | 40 | 120 | 5 |
| Apricots | 31 | 60 | 9 |
| Banana,ripe | 51 | 120 | 13 |
| Banana,over-ripe | 48 | 120 | 12 |
| Cherries | 22 | 120 | 13 |
| Dried dates | 103 | 60 | 42 |
| Grape fruit | 25 | 120 | 3 |
| Grapes | 46 | 120 | 8 |
| Grapes(black) | 59 | 120 | 11 |
| Kiwi fruit | 53 | 120 | 6 |
| Mango | 51 | 120 | 8 |
| Oranges | 42 | 120 | 5 |
| Papaya | 59 | 120 | 10 |
| Peach | 42 | 120 | 5 |
| Pear | 38 | 120 | 4 |
| Plum | 39 | 120 | 5 |
| Raisins | 64 | 60 | 28 |
| Cantaloupe | 65 | 120 | 4 |
| Strawberries | 40 | 120 | 1 |
| Sultanas | 56 | 60 | 25 |
| Watermelon | 72 | 120 | 4 |
| Legumes | GI | Serving size (g) | GL |
| Black-eye beans | 42 | 150 | 13 |
| Butter beans | 31 | 150 | 6 |
| Chick peas | 28 | 150 | 8 |
| Kidney beans | 28 | 150 | 7 |
| Lentils | 26-30 | 150 | 5 |
| Mung bean | 42 | 150 | 7 |
| Peas | 22 | 150 | 2 |
| Pinto beans | 39 | 150 | 10 |
| Romano beans | 46 | 150 | 8 |
| Soya beans | 15 | 150 | 1 |
| Split peas | 32 | 150 | 6 |
| Vegetables | GI | Serving size(g) | GL |
| Asparagus | 8 | 80 | 1 |
| Baked potatoes | 85 | 150 | 26 |
| Beet root | 64 | 80 | 5 |
| Broad beans | 79 | 80 | 9 |
| Broccoli | 6 | 80 | 1 |
| Cabbage | 6 | 80 | 1 |
| Carrots | 47 | 80 | 3 |
| French fries | 75 | 150 | 2 |
| Green peas | 48 | 80 | 3 |
| Mashed potatoes | 85 | 150 | 17 |
| Parsnips | 97 | 80 | 12 |
| Pumpkin | 75 | 80 | 3 |
| Spinach | 6 | 80 | 1 |
| Sweet corn | 54 | 80 | 9 |
| Sweet potatoes | 61 | 150 | 17 |
| Tomatoes | 6 | 80 | 1 |
| Cereals | GI | Serving size (g) | GL |
| All-Bran | 50 | 30 | 12 |
| Coco pops | 80 | 30 | 20 |
| Corn flakes | 77 | 30 | 19 |
| Fruit and fibre | 61 | 30 | 13 |
| Fruity-Bix | 113 | 30 | 25 |
| Just Right | 60 | 30 | 13 |
| Muesli | 56 | 30 | 10 |
| Porridge oats | 50 | 250 | 12 |
| Swiss muesli | 60 | 30 | 13 |
| Beverages | GI | Serving size(ml) | GL |
| Apple juice (unsweetened) | 39 | 250 | 10 |
| Carrot juice (freshly made) | 43 | 250 | 10 |
| Coca Cola | 53 | 250 | 14 |
| Cranberry juice drink | 56 | 250 | 16 |
| Fanta | 68 | 250 | 23 |
| Fruit punch | 67 | 250 | 19 |
| Lemonade | 54 | 250 | 15 |
| Mars flavoured milk | 46 | 250 | 15 |
| Orange juice(unsweetened) | 46 | 250 | 12 |
| Pepsi | 58 | 250 | 15 |
| Rice milk drink | 92 | 250 | 29 |
| Smoothie,banana | 30 | 250 | 8 |
| Tomato juice | 23 | 250 | 2 |
| Breads | GI | Serving size (g) | GL |
| Bagel(white) | 69 | 70 | 24 |
| Baguette(traditional) | 57 | 30 | 10 |
| Barley and sunflower bread | 57 | 30 | 6 |
| Barley bread | 70 | 30 | 9 |
| Burgen fruit loaf | 44 | 30 | 6 |
| Gluten-free multigrain | 79 | 30 | 10 |
| Oat bread | 65 | 30 | 12 |
| Oatmeal batch | 62 | 30 | 9 |
| Rice bread | 72 | 30 | 8 |
| Rye bread | 50 | 30 | 7 |
*Please watch for the updates of the Glycemic Index Chart and stay informed!
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Should I be measuring out oats, rice, and lentils dry or measure them with the moisture content as they are served at the table?
It’s too often that most people get caught up in the details when actually the basic premise on consuming foods/food groups should be about:
1. As important as what we add to our diets is what we eliminate.
2. It’s not just what we eat but how much of it we eat…these modern times allow for over-indulgence and that single fact should be at the top of the , “I’m going to get this thing under control”, list.
3. Tailor your eating habit to your age and activity level. Know who you are then start planning.
Why is there no GI/GL for flax bread or almond bread? Arguably the two lowest GI/GL breads available. These are both ketogenic diet staples.
Also, why are tomatoes listed at only a GI of 6 @80 grams and a GL of 1, where as the page link that highlights tomatoes says the GI of tomato juice or soup is 38? I understand that juicing/processing something changes its GI, but by that much? It’s not like a tomato has a ton of hard fiber in it to begin with (1.5 grams of fiber in a 123 gram tomato).
all juices, sauces,soups or are concentrates of the fruits or vegetables, thus have a higher index and load.
I can’t find “coconut” on your list
GI for coconut is 45 and 41 for coconut milk, so coconut is a low GI fruit.
Can anyone tell me the GI and GL of ground flax seed?