To help you understand how the foods you are eating might impact your blood glucose level, here is a listing of the glycemic index and glycemic load, per serving, for more than 100 common foods.
| FOOD | Glycemic index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| BAKERY PRODUCTS AND BREADS | |||
| Banana cake, made with sugar | 47 | 60 | 14 |
| Banana cake, made without sugar | 55 | 60 | 12 |
| Sponge cake, plain | 46 | 63 | 17 |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) | 42 | 111 | 24 |
| Apple muffin, made with rolled oats and sugar | 44 | 60 | 13 |
| Apple muffin, made with rolled oats and without sugar | 48 | 60 | 9 |
| Waffles, Aunt Jemima® | 76 | 35 | 10 |
| Bagel, white, frozen | 72 | 70 | 25 |
| Baguette, white, plain | 95 | 30 | 14 |
| Coarse barley bread, 80% kernels | 34 | 30 | 7 |
| Hamburger bun | 61 | 30 | 9 |
| Kaiser roll | 73 | 30 | 12 |
| Pumpernickel bread | 56 | 30 | 7 |
| 50% cracked wheat kernel bread | 58 | 30 | 12 |
| White wheat flour bread, average | 75 | 30 | 11 |
| Wonder® bread, average | 73 | 30 | 10 |
| Whole wheat bread, average | 69 | 30 | 9 |
| 100% Whole Grain® bread (Natural Ovens) | 51 | 30 | 7 |
| Pita bread, white | 68 | 30 | 10 |
| Corn tortilla | 52 | 50 | 12 |
| Wheat tortilla | 30 | 50 | 8 |
| BEVERAGES | |||
| Coca Cola® (US formula) | 63 | 250 mL | 16 |
| Fanta®, orange soft drink | 68 | 250 mL | 23 |
| Lucozade®, original (sparkling glucose drink) | 95 | 250 mL | 40 |
| Apple juice, unsweetened | 41 | 250 mL | 12 |
| Cranberry juice cocktail (Ocean Spray®) | 68 | 250 mL | 24 |
| Gatorade, orange flavor (US formula) | 89 | 250 mL | 13 |
| Orange juice, unsweetened, average | 50 | 250 mL | 12 |
| Tomato juice, canned, no sugar added | 38 | 250 mL | 4 |
| BREAKFAST CEREALS AND RELATED PRODUCTS | |||
| All-Bran®, average | 44 | 30 | 9 |
| Coco Pops®, average | 77 | 30 | 20 |
| Cornflakes®, average | 81 | 30 | 20 |
| Cream of Wheat® | 66 | 250 | 17 |
| Cream of Wheat®, Instant | 74 | 250 | 22 |
| Grape-Nuts® | 75 | 30 | 16 |
| Muesli, average | 56 | 30 | 10 |
| Oatmeal, average | 55 | 250 | 13 |
| Instant oatmeal, average | 79 | 250 | 21 |
| Puffed wheat cereal | 80 | 30 | 17 |
| Raisin Bran® | 61 | 30 | 12 |
| Special K® (US formula) | 69 | 30 | 14 |
| GRAINS | |||
| Pearled barley, average | 25 | 150 | 11 |
| Sweet corn on the cob | 48 | 60 | 14 |
| Couscous | 65 | 150 | 9 |
| Quinoa | 53 | 150 | 13 |
| White rice, boiled, type non-specified | 72 | 150 | 29 |
| Quick cooking white basmati | 63 | 150 | 26 |
| Brown rice, steamed | 50 | 150 | 16 |
| Parboiled Converted white rice (Uncle Ben's®) | 38 | 150 | 14 |
| Whole wheat kernels, average | 45 | 50 | 15 |
| Bulgur, average | 47 | 150 | 12 |
| COOKIES AND CRACKERS | |||
| Graham crackers | 74 | 25 | 13 |
| Vanilla wafers | 77 | 25 | 14 |
| Shortbread | 64 | 25 | 10 |
| Rice cakes, average | 82 | 25 | 17 |
| Rye crisps, average | 64 | 25 | 11 |
| Soda crackers | 74 | 25 | 12 |
| DAIRY PRODUCTS AND ALTERNATIVES | |||
| Ice cream, regular, average | 62 | 50 | 8 |
| Ice cream, premium (Sara Lee®) | 38 | 50 | 3 |
| Milk, full-fat, average | 31 | 250 mL | 4 |
| Milk, skim, average | 31 | 250 mL | 4 |
| Reduced-fat yogurt with fruit, average | 33 | 200 | 11 |
| FRUITS | |||
| Apple, average | 36 | 120 | 5 |
| Banana, raw, average | 48 | 120 | 11 |
| Dates, dried, average | 42 | 60 | 18 |
| Grapefruit | 25 | 120 | 3 |
| Grapes, black | 59 | 120 | 11 |
| Oranges, raw, average | 45 | 120 | 5 |
| Peach, average | 42 | 120 | 5 |
| Peach, canned in light syrup | 52 | 120 | 9 |
| Pear, raw, average | 38 | 120 | 4 |
| Pear, canned in pear juice | 44 | 120 | 5 |
| Prunes, pitted | 29 | 60 | 10 |
| Raisins | 64 | 60 | 28 |
| Watermelon | 72 | 120 | 4 |
| BEANS AND NUTS | |||
| Baked beans | 40 | 150 | 6 |
| Black-eyed peas | 50 | 150 | 15 |
| Black beans | 30 | 150 | 7 |
| Chickpeas | 10 | 150 | 3 |
| Chickpeas, canned in brine | 42 | 150 | 9 |
| Navy beans, average | 39 | 150 | 12 |
| Kidney beans, average | 34 | 150 | 9 |
| Lentils | 28 | 150 | 5 |
| Soy beans, average | 15 | 150 | 1 |
| Cashews, salted | 22 | 50 | 3 |
| Peanuts | 13 | 50 | 1 |
| PASTA and NOODLES | |||
| Fettucini | 32 | 180 | 15 |
| Macaroni, average | 50 | 180 | 24 |
| Macaroni and Cheese (Kraft®) | 64 | 180 | 33 |
| Spaghetti, white, boiled, average | 46 | 180 | 22 |
| Spaghetti, white, boiled 20 min | 58 | 180 | 26 |
| Spaghetti, whole-grain, boiled | 42 | 180 | 17 |
| SNACK FOODS | |||
| Corn chips, plain, salted | 42 | 50 | 11 |
| Fruit Roll-Ups® | 99 | 30 | 24 |
| M & M's®, peanut | 33 | 30 | 6 |
| Microwave popcorn, plain, average | 65 | 20 | 7 |
| Potato chips, average | 56 | 50 | 12 |
| Pretzels, oven-baked | 83 | 30 | 16 |
| Snickers Bar®, average | 51 | 60 | 18 |
| VEGETABLES | |||
| Green peas | 54 | 80 | 4 |
| Carrots, average | 39 | 80 | 2 |
| Parsnips | 52 | 80 | 4 |
| Baked russet potato | 111 | 150 | 33 |
| Boiled white potato, average | 82 | 150 | 21 |
| Instant mashed potato, average | 87 | 150 | 17 |
| Sweet potato, average | 70 | 150 | 22 |
| Yam, average | 54 | 150 | 20 |
| MISCELLANEOUS | |||
| Hummus (chickpea salad dip) | 6 | 30 | 0 |
| Chicken nuggets, frozen, reheated in microwave oven 5 min | 46 | 100 | 7 |
| Pizza, plain baked dough, served with parmesan cheese and tomato sauce | 80 | 100 | 22 |
| Pizza, Super Supreme (Pizza Hut®) | 36 | 100 | 9 |
| Honey, average | 61 | 25 | 12 |
GI Ratings for the World's Healthiest Foods
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| Food Group | Very Low GI | Low GI | Medium GI | High GI |
|---|---|---|---|---|
| World's Healthiest Foods | ||||
| Vegetables | asparagus | carrots | beets | potatoes |
| avocados | eggplant | corn | ||
| beet greens | garlic | leeks | ||
| bell peppers | green peas | sweet potatoes | ||
| bok choy | onions | |||
| broccoli | sea vegetables | |||
| Brussels sprouts | winter squash | |||
| cabbage | ||||
| cauliflower | ||||
| celery | ||||
| collard greens | ||||
| cucumbers | ||||
| fennel (bulb) | ||||
| green beans | ||||
| kale | ||||
| mushrooms, crimini | ||||
| mustard greens | ||||
| olives | ||||
| olive oil | ||||
| Romaine and other lettuce | ||||
| spinach | ||||
| summer squash | ||||
| Swiss chard | ||||
| tomatoes | ||||
| turnip greens | ||||
| Fruits | apples | apricots | ||
| bananas | cantaloupe | |||
| blueberries | figs | |||
| cranberries | papaya | |||
| grapefruit | pineapple | |||
| grapes | watermelon | |||
| kiwifruit | ||||
| lemons/limes | ||||
| oranges | ||||
| pears | ||||
| plums & prunes | ||||
| raspberries | ||||
| strawberries | ||||
| Nuts & Seeds | flaxseeds | almonds | ||
| sesame seeds | cashews | |||
| peanuts | ||||
| pumpkin seeds | ||||
| sunflower seeds | ||||
| walnuts | ||||
| Beans & Legumes | soybeans | black beans | ||
| tofu | dried peas | |||
| tempeh | garbanzo beans | |||
| kidney beans | ||||
| lentils | ||||
| lima beans | ||||
| navy beans | ||||
| pinto beans | ||||
| Seafood | cod | scallops | ||
| salmon | ||||
| sardines | ||||
| shrimp | ||||
| tuna | ||||
| Meats | beef, grass-fed | |||
| chicken-pasture-raised | ||||
| lamb, grass-fed | ||||
| turkey, pasture-raised | ||||
| Dairy | cheese, grass-fed | |||
| eggs, pasture-raised | ||||
| cow's milk, grass-fed | ||||
| yogurt, grass-fed | ||||
| Grains | barley | millet | ||
| brown rice | ||||
| buckwheat | ||||
| oats | ||||
| quinoa | ||||
| rye | ||||
| whole wheat | ||||
| World's Healthiest Spices and Herbs | black pepper | |||
| chili pepper | ||||
| cilantro & coriander seeds | ||||
| cinnamon | ||||
| cloves | ||||
| cumin seeds | ||||
| dill | ||||
| ginger | ||||
| mustard seeds | ||||
| oregano | ||||
| parsley | ||||
| peppermint | ||||
| rosemary | ||||
| sage | ||||
| thyme | ||||
| turmeric |
