Glycemic Index Food Chart
Foods with GI index less than 55 are considered Low Glycemic Index food (GI < 55). Foods with GI index between 55 and 70 are considered intermediate (55< GI <70). High Glycemic Index foods are with GI index more than 70 (GI >70).| Food List | Rating | Food Glycemic Index |
Bakery Products | ||
| *Pound cake | Low | 54 |
| Danish pastry | Medium | 59 |
| Muffin (unsweetened) | Medium | 62 |
| Cake , tart | Medium | 65 |
| Cake, angel | Medium | 67 |
| Croissant | Medium | 67 |
| Waffles | High | 76 |
| Doughnut | High | 76 |
Beverages | ||
| Soya milk | Low | 30 |
| Apple juice | Low | 41 |
| Carrot juice | Low | 45 |
| Pineapple juice | Low | 46 |
| Grapefruit juice | Low | 48 |
| Orange juice | Low | 52 |
Biscuits | ||
| Digestives | Medium | 58 |
| Shortbread | Medium | 64 |
| Water biscuits | Medium | 65 |
| Ryvita | Medium | 67 |
| Wafer biscuits | High | 77 |
| **Rice cakes | High | 77 |
Breads | ||
| Multi grain bread | Low | 48 |
| Whole grain | Low | 50 |
| Pita bread, white | Medium | 57 |
| Pizza, cheese | Medium | 60 |
| Hamburger bun | Medium | 61 |
| Rye-flour bread | Medium | 64 |
| Whole meal bread | Medium | 69 |
| White bread | High | 71 |
| White rolls | High | 73 |
| Baguette | High | 95 |
Breakfast Cereals | ||
| All-Bran | Low | 42 |
| Porridge, non instant | Low | 49 |
| Oat bran | Medium | 55 |
| Muesli | Medium | 56 |
| Mini Wheats (wholemeal) | Medium | 57 |
| Shredded Wheat | Medium | 69 |
| Golden Grahams | High | 71 |
| Puffed wheat | High | 74 |
| Weetabix | High | 77 |
| Rice Krispies | High | 82 |
| Cornflakes | High | 83 |
Cereal Grains | ||
| Pearl barley | Low | 25 |
| Rye | Low | 34 |
| Wheat kernels | Low | 41 |
| Rice, instant | Low | 46 |
| Rice, parboiled | Low | 48 |
| Barley, cracked | Low | 50 |
| Rice, brown | Medium | 55 |
| Rice, wild | Medium | 57 |
| Rice, white | Medium | 58 |
| Barley, flakes | Medium | 66 |
| Taco Shell | Medium | 68 |
| Millet | High | 71 |
Dairy Foods | ||
| Yogurt low- fat (sweetened) | Low | 14 |
| Milk, chocolate | Low | 24 |
| Milk, whole | Low | 27 |
| Milk, Fat-free | Low | 32 |
| Milk ,skimmed | Low | 32 |
| Milk, semi-skimmed | Low | 34 |
| *Ice-cream (low- fat) | Low | 50 |
| *Ice-cream | Medium | 61 |
Fruits | ||
| Cherries | Low | 22 |
| Grapefruit | Low | 25 |
| Apricots (dried) | Low | 31 |
| Apples | Low | 38 |
| Pears | Low | 38 |
| Plums | Low | 39 |
| Peaches | Low | 42 |
| Oranges | Low | 44 |
| Grapes | Low | 46 |
| Kiwi fruit | Low | 53 |
| Bananas | Low | 54 |
| Fruit cocktail | Medium | 55 |
| Mangoes | Medium | 56 |
| Apricots | Medium | 57 |
| Apricots (tinned in syrup) | Medium | 64 |
| Raisins | Medium | 64 |
| Pineapple | Medium | 66 |
| **Watermelon | High | 72 |
Pasta | ||
| Spaghetti, protein enriched | Low | 27 |
| Fettuccine | Low | 32 |
| Vermicelli | Low | 35 |
| Spaghetti, whole wheat | Low | 37 |
| Ravioli, meat filled | Low | 39 |
| Spaghetti, white | Low | 41 |
| Macaroni | Low | 45 |
| Spaghetti, durum wheat | Medium | 55 |
| Macaroni cheese | Medium | 64 |
| Rice pasta, brown | High | 92 |
Root Crop | ||
| Carrots, cooked | Low | 39 |
| Yam | Low | 51 |
| Sweet potato | Low | 54 |
| Potato, boiled | Medium | 56 |
| Potato, new | Medium | 57 |
| Potato, tinned | Medium | 61 |
| Beetroot | Medium | 64 |
| Potato, steamed | Medium | 65 |
| Potato, mashed | Medium | 70 |
| Chips | High | 75 |
| Potato, micro waved | High | 82 |
| Potato, instant | High | 83 |
| **Potato, baked | High | 85 |
| Parsnips | High | 97 |
Snack Food and Sweets | ||
| Peanuts | Low | 15 |
| *M&Ms (peanut) | Low | 32 |
| *Snickers bar | Low | 40 |
| *Chocolate bar; 30g | Low | 49 |
| Jams and marmalades | Low | 49 |
| *Crisps | Low | 54 |
| Popcorn | Medium | 55 |
| Mars bar | Medium | 64 |
| *Table sugar (sucrose) | Medium | 65 |
| Corn chips | High | 74 |
| Jelly beans | High | 80 |
| Pretzels | High | 81 |
| Dates | High | 103 |
Soups | ||
| Tomato soup, tinned | Low | 38 |
| Lentil soup, tinned | Low | 44 |
| Black bean soup, tinned | Medium | 64 |
| Green pea soup, tinned | Medium | 66 |
Vegetables and Beans | ||
| Artichoke | Low | 15 |
| Asparagus | Low | 15 |
| Broccoli | Low | 15 |
| Cauliflower | Low | 15 |
| Celery | Low | 15 |
| Cucumber | Low | 15 |
| Eggplant | Low | 15 |
| Green beans | Low | 15 |
| Lettuce, all varieties | Low | 15 |
| Low-fat yogurt, artificially sweetened | Low | 15 |
| Peppers, all varieties | Low | 15 |
| Snow peas | Low | 15 |
| Spinach | Low | 15 |
| Young summer squash | Low | 15 |
| Tomatoes | Low | 15 |
| Zucchini | Low | 15 |
| Soya beans, boiled | Low | 16 |
| Peas, dried | Low | 22 |
| Kidney beans, boiled | Low | 29 |
| Lentils green, boiled | Low | 29 |
| Chickpeas | Low | 33 |
| Haricot beans, boiled | Low | 38 |
| Black-eyed beans | Low | 41 |
| Chickpeas, tinned | Low | 42 |
| Baked beans, tinned | Low | 48 |
| Kidney beans, tinned | Low | 52 |
| Lentils green, tinned | Low | 52 |
| Broad beans | High | 79 |
Notes: *high in empty calories **low-calorie and nutritious foods
