|
Foods with Low, Medium and High Glycemic Index
| Food |
Serving Size |
Glycemic Index |
Fat
(gram per serving) |
Carbohydrates
(gram per serving) |
| Agave nectar (90% fructose syrup) |
1 Tbsp |
11 |
0 |
16 |
| Yogurt, nonfat, plain, artificial sweetener |
8 ozs |
14 |
0 |
17 |
| Yogurt, nonfat, fruit flavored, artificial sweetener |
8 ozs |
14 |
0 |
16 |
| Peanuts, roasted, salted |
1/2 cup, 2.5 ozs |
14 |
38 |
16 |
| Soy beans, boiled |
1/2 cup, 3 ozs |
18 |
7 |
10 |
| Rice bran |
1 Tbsp |
19 |
2 |
5 |
| Cherries, large |
10 cherries, 3 ozs |
22 |
0 |
10 |
| Peas, dried, boiled |
1/2 cup, 2 ozs |
22 |
0 |
7 |
| Fructose, pure |
3 packets |
23 |
0 |
10 |
| Grapefruit, raw |
1/2 medium, 3.3 ozs |
25 |
0 |
15 |
| Lentils, red, boiled |
1 1/4 cup, 4 ozs |
26 |
0 |
27 |
| Kidney beans, red, boiled |
1/2 cup, 3 ozs |
27 |
0 |
20 |
| Milk, whole |
1 cup, 8 oz |
27 |
9 |
11 |
| Sausages, smoked link, pork and beef, fried |
2.5 ozs |
28 |
29 |
5 |
| Apple, dried |
1 oz |
29 |
0 |
24 |
| Black beans, boiled |
3/4 cup, 4.3 ozs |
30 |
1 |
31 |
| Peach, canned, natural juice |
1/2 cup, 4 ozs |
30 |
0 |
14 |
| Lentils, green and brown, boiled |
1 cup, 3 ozs |
30 |
0 |
16 |
| Soy milk |
1 cup, 8 ozs |
31 |
7 |
14 |
| Apricots, dried |
5 halves |
31 |
0 |
13 |
| Butter beans, boiled |
1/2 cup, 4 ozs |
31 |
0 |
16 |
| Milk, skim |
1 cup, 8 oz |
32 |
0 |
12 |
| Fettucini, cooked |
1 cup, 6 ozs |
32 |
1 |
57 |
| Lima beans, baby, frozen |
1/2 cup, 3 ozs |
32 |
0 |
17 |
| Nutella (spread) |
2 Tbsp, 1 oz |
33 |
9 |
19 |
| M & M's Chocolate Candies Peanut |
1.7 ozs package |
33 |
13 |
30 |
| Chickpeas, boiled |
1/2 cup, 3 ozs |
33 |
2 |
23 |
| Yogurt, nonfat, fruit flavored, with sugar |
8 ozs |
33 |
0 |
30 |
| Milk, chocolate falvored, 1% |
1 cup, 8 oz |
34 |
3 |
26 |
| Vermicelli, cooked |
1 cup, 6 ozs |
35 |
0 |
42 |
| Spaghetti, whole wheat, cooked |
1 cup, 6 ozs |
37 |
1 |
48 |
| Tomato soup, canned |
1 cup, 9 ozs |
38 |
4 |
33 |
| Navy beans, boiled |
1/2 cup, 3 ozs |
38 |
0 |
19 |
| Fish sticks, frozen, oven-cooked, fingers |
3.5 ozs |
38 |
14 |
24 |
| Pear, fresh |
1 medium, 5 ozs |
38 |
0 |
21 |
| Apple |
1 medium, 5 ozs |
38 |
0 |
18 |
| Ravioli, meat-filled, cooked |
1 cup 9 ozs |
39 |
8 |
32 |
| Plums |
1 medium, 2 ozs |
39 |
0 |
7 |
| Pinto beans, soaked, boiled |
1/2 cup, 3 ozs |
39 |
0 |
22 |
| Apple juice, unsweetened |
1 cup, 8 ozs |
40 |
0 |
29 |
| Spaghetti, white, cooked |
1 cup, 6 ozs |
41 |
1 |
52 |
| Snickers |
2.2 oz bar |
41 |
15 |
36 |
| Blackeyed peas, canned |
1/2 cup, 4 ozs |
42 |
1 |
16 |
| Peach, fresh |
1 medium, 3 ozs |
42 |
0 |
7 |
| Chickpeas (garbanzo beans), canned, drained |
1/2 cup, 4 ozs |
42 |
2 |
15 |
| Pudding |
1/2 cup, 4.4 ozs |
43 |
4 |
24 |
| Muesli, toasted |
2/3 cup, 2 ozs |
43 |
10 |
41 |
| Apple cinnamon muffin, from mix |
1 muffin |
44 |
5 |
26 |
| Rice, converted, Uncle Ben's |
1 cup, 6 ozs |
44 |
0 |
38 |
| Orange, navel |
1 medium, 4 ozs |
44 |
0 |
10 |
| Pear, canned, in pear juice |
1/2 cup, 4 ozs |
44 |
0 |
13 |
| Lentil soup, canned |
1 cup, 8 ozs |
44 |
1 |
24 |
| Twix Chocolate Caramel Cookie |
2.2 ozs |
44 |
14 |
37 |
| Pinto beans, canned |
1/2 cup, 4 ozs |
45 |
1 |
18 |
| Macaroni, cooked |
1 cup, 6 ozs |
45 |
1 |
52 |
| Bran Buds with Psyllium, Kellogg's |
1/3 cup, 1 oz |
45 |
1 |
24 |
| Capellini pasta, cooked |
1 cup, 6 ozs |
45 |
1 |
53 |
| Sponge cake |
1 slice, 2 ozs |
46 |
4 |
32 |
| Pineapple juice, unsweetened, canned |
8 ozs |
46 |
0 |
34 |
| Orange juice |
1 cup, 8 ozs |
46 |
0 |
26 |
| Grapes, gree |
1 cup, 3 ozs |
46 |
0 |
15 |
| Lactose, pure |
1 oz |
46 |
0 |
10 |
| Linguine pasta, cooked |
1 cup, 6 ozs |
46 |
1 |
56 |
| Banana bread |
1 slice, 3 ozs |
47 |
7 |
46 |
| Baked beans |
1/2 cup, 4 ozs |
48 |
1 |
24 |
| Bulgur, cooked |
2/3 cup, 4 ozs |
48 |
0 |
23 |
| Grapefruit juice, unsweetened |
1/2 medium, 3.3 ozs |
48 |
0 |
22 |
| Marmalade |
1 Tbsp |
48 |
0 |
17 |
| Rice, parboiled |
1 cup, 6 ozs |
48 |
0 |
38 |
| Couscous, cooked |
1/2 cup, 3 ozs |
48 |
0 |
17 |
| Peas, green, frozen, boiled |
1/2 cup, 2.7 ozs |
48 |
0 |
11 |
| Chocolate bar |
1.5 ozs |
49 |
14 |
26 |
| Carrots, peeled, boiled |
1/2 cup, 2.4 ozs |
49 |
0 |
3 |
| Oatmeal (made with water), old fashioned, cooked |
1/2 cup, 4 ozs |
49 |
1 |
12 |
| Oat bran, Quaker Oats, breakfast cereal |
3/4 cup, 1 oz |
50 |
1 |
23 |
| Eagle Mills bread mix - Soy with Falxseed |
2 ozs |
50 |
1 |
17 |
| Ice milk, vanilla |
1/2 cup, 2.2 oz |
50 |
3 |
15 |
| Tortellini, cheese, cooked |
8 ozs |
50 |
6 |
26 |
| Yam, boiled |
3 ozs |
51 |
0 |
31 |
| Strawberry jam |
1 Tbsp |
51 |
0 |
18 |
| All-Bran with extra fiber, Kellogs's, breakfast cereal |
1 cup, 1 oz |
51 |
1 |
22 |
| Pumpernickel, whole grain |
1 slice, 1 oz |
51 |
1 |
15 |
| Sourdough |
1 slice, 1.5 oz |
52 |
1 |
20 |
| Peach, canned, light syrup |
1/2 cup, 4 ozs |
52 |
0 |
18 |
| Kiwi, medium, raw, peeled |
1 medium, 2.5 ozs |
52 |
0 |
8 |
| Kidney beans, canned, drained |
1/2 cup, 4.3 ozs |
52 |
0 |
19 |
| Chocolate Nestle Quik (made with water) |
3 teaspoons |
53 |
0 |
14 |
| Chocolate butterscotch muffin, low fat from mix |
1 muffin |
53 |
4 |
29 |
| 100% stoneground whole wheat |
1 slice, 1.5 ozs |
53 |
1 |
15 |
| Special K, Kellogg's |
1 cup, 1 oz |
54 |
0 |
22 |
| Buckwheat groats, cooked |
1/2 cup, 2.7 ozs |
54 |
1 |
20 |
| Pound cake, homemade |
1 slice, 3 ozs |
54 |
15 |
42 |
| Eagle Mills bread Mix - Muesli with Sustagrain |
2 ozs |
54 |
1 |
24 |
| Potatoes, sweet, peeled, boiled, mashed |
1/2 cup, 3 ozs |
54 |
0 |
20 |
| Potato chips, plain |
14 pieces, 1 oz |
54 |
11 |
15 |
| Semolina, cooked |
2/3 cup, 6 ozs |
55 |
0 |
17 |
| Popcorn, light, microwave |
2 cups (popped) |
55 |
3 |
12 |
| Linguine pasta, thin, cooked |
1 cup, 6 ozs |
55 |
1 |
56 |
| Banana, raw |
1 medium, 5 ozs |
55 |
0 |
32 |
| Apricot jam, no added sugar |
1 Tbsp |
55 |
0 |
17 |
| Froasted Flakes, Kellogg's |
3/4 cup, 1 oz |
55 |
0 |
28 |
| Oat bran, raw |
1 Tbsp |
55 |
1 |
7 |
| Sweet corn, canned, drained |
1/2 cup, 3 ozs |
55 |
1 |
15 |
| Rice, brown |
1 cup, 6 ozs |
55 |
0 |
37 |
| Oatmeal cookies |
1 cookie, 2/3 oz |
55 |
3 |
12 |
| Mango, small |
1, 5 ozs |
55 |
0 |
19 |
| Fruit cocktail, canned in natural juice |
1/2 cup, 4 ozs |
55 |
0 |
15 |
Medium Glycemic Index Foods | |
| Food |
Serving Size |
Glycemic Index |
Fat
(gram per serving) |
Carbohydrates
(gram per serving) |
| Muesli, natural muesli |
2/3 cup, 1.5 ozs |
56 |
3 |
28 |
| Smacks, Kellogg's |
3/4 cup, 1 oz |
56 |
1 |
24 |
| Rice, long grain, white |
1 cup, 6 ozs |
56 |
0 |
42 |
| Apricots, fresh |
3 medium, 3 ozs |
57 |
0 |
12 |
| Pita bread, whole wheat |
6 1/2 inch loaf pieces, 2 ozs |
57 |
2 |
35 |
| Sourdough rye, Arnold's |
1 slice, 1.5 oz |
57 |
1 |
21 |
| Basmati white rice, boiled |
1 cup, 6 ozs |
58 |
0 |
50 |
| Papaya |
1/2 medium, 5 ozs |
58 |
0 |
14 |
| Peach, canned, heavy syrup |
1/2 cup, 4 ozs |
58 |
0 |
26 |
| Shredded Wheat, spoonsize |
2/3 cups, 1.2 ozs |
58 |
0 |
27 |
| Honey |
1 Tbsp |
58 |
0 |
16 |
| Rice vermicelli, cooked |
6 ozs |
58 |
0 |
48 |
| Power Bar, Performance, Chocolate |
1 bar |
58 |
2 |
45 |
| Pastry, flaky |
1/8 of double crust, 2 ozs |
59 |
15 |
24 |
| Blueberry muffin |
1 muffin, 2 ozs |
59 |
4 |
27 |
| Oat bran muffin |
2 ozs |
60 |
4 |
28 |
| Apricot and honey muffin, low fat, from mix |
1 muffin |
60 |
4 |
27 |
| Pizza, cheese and tomato |
2 slices, 8 ozs |
60 |
22 |
56 |
| Potatoes, new, canned, drained |
5 small, 6 ozs |
61 |
0 |
23 |
| Granola Bars, Quaker Chewy |
1 oz |
61 |
2 |
23 |
| Humburger bun, prepacked |
1, 1.5 ozs |
61 |
2 |
22 |
| Ice cream, 10% fat, vanilla |
1/2 cup, 2.2 oz |
61 |
7 |
16 |
| Potatoes, new, unpeeled, boiled |
5 small (cocktail), 6 ozs |
62 |
0 |
23 |
| Potatoes, white-skinned, peeled, boiled |
1 medium, 4 ozs |
63 |
0 |
24 |
| Coca-Cola, soft drink |
1 can |
63 |
0 |
39 |
| Shortbread cookies, small |
4 cookies, 1 oz |
64 |
7 |
19 |
| Apricots, canned, light syrup |
3 halves |
64 |
0 |
14 |
| Beets, canned, drained |
1/2 cup, 3 ozs |
64 |
0 |
5 |
| Black bean soup |
1/2 cup, 4.5 ozs |
64 |
2 |
19 |
| Macaroni and Cheese Dinner, Kraft, packaged, cooked |
1 cup, 7 ozs |
64 |
17 |
48 |
| Flan cake |
1/2 cup, 4 ozs |
65 |
5 |
23 |
| Rye bread |
1 slice, 1 oz |
65 |
1 |
15 |
| Banana, oat and honey muffin, low fat, from mix |
1 muffin |
65 |
4 |
27 |
| Canteloupe, raw, small |
1/4, 6.5 ozs |
65 |
0 |
16 |
| Life, Quaker |
3/4 cup, 1 oz |
66 |
1 |
25 |
| Pineapple, fresh |
2 slices, 4 ozs |
66 |
0 |
10 |
| Green pea soup, canned, ready to serve |
1 cup, 9 ozs |
66 |
3 |
27 |
| Pea soup, split, with ham, canned |
1 cup, 5.5 ozs |
66 |
7 |
56 |
| Stoned wheat crackers, thin |
3 crackers, 4/5 oz |
67 |
2 |
15 |
| Croissant, medium |
1.2 oz |
67 |
14 |
27 |
| Puffed Wheat, Quaker |
2 cups, 1 oz |
67 |
0 |
22 |
| Angel food cake |
1/2 cake, 1 oz |
67 |
0 |
17 |
| Grapenuts, Post |
1/4 cup, 1 oz |
67 |
1 |
27 |
| Light deli (American) rye |
1 slice, 1 oz |
68 |
1 |
16 |
| Cornmeal, whole grain, from mix, cooked |
1/3 cup, 1.4 ozs |
68 |
1 |
30 |
| Taco shells |
2 shells, 1 oz |
68 |
5 |
17 |
| Fanta, soft drink |
1 can |
68 |
0 |
47 |
| Gnocchi, cooked |
1 cup, 5 ozs |
68 |
3 |
71 |
| Milk Arrowroot |
3 cookies, 1/2 oz |
69 |
2 |
9 |
| Whole wheat bread |
1 slice, 1 oz |
69 |
1 |
13 |
High Glycemic Index Foods | |
| Food |
Serving Size |
Glycemic Index |
Fat
(gram per serving) |
Carbohydrates
(gram per serving) |
| Melba toast |
6 pieces, 1 oz |
70 |
2 |
23 |
| White |
1 slice, 1 oz |
70 |
1 |
12 |
| Potatoes, white-skinned, mashed |
1/2 cup, 4 ozs |
70 |
0 |
20 |
| Millet, cooked |
1/2 cup, 4 ozs |
71 |
1 |
28 |
| Watermelon |
1 cup, 5 ozs |
72 |
0 |
8 |
| Bagel, small plain |
1, 2.3 ozs |
72 |
1 |
38 |
| Bagel, small plain |
1, 2.3 ozs |
72 |
1 |
38 |
| Rice, short grain, white |
1 cup, 6 ozs |
72 |
0 |
42 |
| Corn chips |
1 oz |
72 |
10 |
16 |
| Kaiser roll |
1, 2 ozs |
73 |
2 |
34 |
| Raisin Bran, Kellogg's |
3/4 cup, 1 oz |
73 |
0 |
32 |
| Bran Flakes, Post |
2/3 cup, 1 oz |
74 |
1 |
22 |
| Bread stuffing, from mix |
2 ozs |
74 |
5 |
13 |
| Cheerios, General Mills |
1 cup, 1 oz |
74 |
2 |
23 |
| Graham crackers |
4 squares, 1 oz |
74 |
3 |
22 |
| Premium soda crackers, saltine |
8 crackers, 2/3 oz |
74 |
3 |
17 |
| Corn Bran, Quaker Crunchy |
3/4 cup, 1 oz |
75 |
1 |
23 |
| French fries, large |
4.3 ozs |
75 |
22 |
46 |
| Pumpkin, peeld, boiled, mashed |
1/2 cup, 4 ozs |
75 |
0 |
6 |
| Waffles, plain, frozen |
4 inch square, 1 oz |
76 |
3 |
13 |
| Black bread, dark rye |
1 slice, 1.7 ozs |
76 |
1 |
18 |
| Doughnut with cinnamon and sugar |
1.6 ozs |
76 |
11 |
29 |
| Total, General Mills |
3/4 cup, 1 oz |
76 |
1 |
24 |
| Cocoa Krispies, Kellogg's, breakfast cereal |
1 cup, 1 oz |
77 |
1 |
27 |
| Vanilla wafers cookies, small |
7 cookies, 1 oz |
77 |
4 |
21 |
| Cocoa Crispies, Kellogg's |
1 cup, 1 oz |
77 |
1 |
27 |
| Water crackers, Carr's, king size |
3 crackers, 4/5 oz |
78 |
2 |
18 |
| Fava beans, frozen, boiled |
1/2 cup, 3 ozs |
79 |
0 |
17 |
| Potatoes, red-skinned, microwaved |
1 medium, 4 ozs |
79 |
0 |
15 |
| Jelly beans, large |
10, 1 oz |
80 |
0 |
26 |
| Grapenuts Flakes, Post |
3/4 cup, 1 oz |
80 |
1 |
24 |
| Crispbread crackers |
3 crackers, 2/3 oz |
81 |
0 |
15 |
| Tapioca pudding, boiled with whole milk |
1 cup, 10 ozs |
81 |
13 |
51 |
| Potatoes, white-skinned, with skin, microwaved |
1 medium, 4 ozs |
82 |
0 |
29 |
| Rice cakes, plain |
3 cakes, 1 oz |
82 |
1 |
23 |
| Rice Krispies, Kellogg's |
1 1/4 cups, 1 oz |
82 |
0 |
26 |
| Team Flakes, Nabisco |
3/4 cup, 1 oz |
82 |
0 |
25 |
| Corn Chex, Nabisco |
1 cup, 1 oz |
83 |
0 |
26 |
| Pretzels |
1 oz |
83 |
1 |
22 |
| Corn Flakes, Kellogg's |
1 cup, 1 oz |
84 |
0 |
24 |
| Potatoes, white-skinned, with skin, baked in oven (no fat) |
1 medium, 4 ozs |
85 |
0 |
30 |
| Potatoes, instant mashed, Carnation Foods |
1/2 cup, 3.5 ozs |
86 |
2 |
14 |
| Crispix, Kellogg's |
1 cup, 1 oz |
87 |
0 |
25 |
| Rice, instant, cooked |
1 cup, 6 ozs |
87 |
0 |
37 |
| Potatoes, red-skinned, boiled |
1 medium, 4 ozs |
88 |
0 |
15 |
| Rice Chex, General Mills |
1 1/4 cups, 1 oz |
89 |
0 |
27 |
| Gluten-free bread |
1 slice, 1 oz |
90 |
1 |
18 |
| Potatoes, red-skinned, mashed |
1/2 cup, 4 ozs |
91 |
0 |
16 |
| Potatoes, red-skinned, baked in oven (no fat) |
1 medium, 4 ozs |
93 |
0 |
15 |
| French baguette |
1 oz |
95 |
1 |
15 |
| Parsnips, boiled |
1/2 cup 2.5 ozs |
97 |
0 |
15 |
| Potatoes, peeled, boiled |
1 medium, 4.3 ozs |
101 |
0 |
13 |
| Glucose powder |
2 1/2 Tablets |
102 |
0 |
10 |
| Dates, dried |
5, 1.4 ozs |
103 |
0 |
27 |
| Tofu frozen dessert (nondairy), low fat |
1/2 cup, 2 ozs |
115 |
1 |
21 |
Materials used for this publication:
1. References
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Health News
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