Glycemic Index Food Chart

The glycemic index (GI) is a value which is given to foods based on the high and low-level increases in blood glucose levels. Foods which contain low glycemic index (GI) scale tends to release glucose slowly and steadily whereas foods which contain high glycemic index release glucose rapidly. Given below, Glycemic Index Food Chart shows you the type of foods with its rating and food glycemic index. This GI food chart will help you to know about your diet control.

GI Food Chart

FoodsRatingGI
Bakery Products
Pound cakeLow54
Danish pastryMedium59
Muffin (unsweetened)Medium62
Cake , tartMedium65
Cake, angelMedium67
CroissantMedium67
WafflesHigh76
DoughnutHigh76
Beverages
Soya milkLow30
Apple juiceLow41
Carrot juiceLow45
Pineapple juiceLow46
Grapefruit juiceLow48
Orange juiceLow52
Biscuits
DigestivesMedium58
ShortbreadMedium64
Water biscuitsMedium65
RyvitaMedium67
Wafer biscuitsHigh77
Rice cakesHigh77
Breads
Multi grain breadLow48
Whole grainLow50
Pita bread, whiteMedium57
Pizza, cheeseMedium60
Hamburger bunMedium61
Rye-flour breadMedium64
Whole meal breadMedium69
White breadHigh71
White rollsHigh73
BaguetteHigh95
Breakfast Cereals
All-BranLow42
Porridge, non instantLow49
Oat branMedium55
MuesliMedium56
Mini Wheats (wholemeal)Medium57
Shredded WheatMedium69
Golden GrahamsHigh71
Puffed wheatHigh74
WeetabixHigh77
Rice KrispiesHigh82
CornflakesHigh83
Cereal Grains
Pearl barleyLow25
RyeLow34
Wheat kernelsLow41
Rice, instantLow46
Rice, parboiledLow48
Barley, crackedLow50
Rice, brownMedium55
Rice, wildMedium57
Rice, whiteMedium58
Barley, flakesMedium66
Taco ShellMedium68
MilletHigh71
Dairy Foods
Yogurt low- fat (sweetened)Low14
Milk, chocolateLow24
Milk, wholeLow27
Milk, Fat-freeLow32
Milk ,skimmedLow32
Milk, semi-skimmedLow34
Ice-cream (low- fat)Low50
Ice-creamMedium61
Fruits
CherriesLow22
GrapefruitLow25
Apricots (dried)Low31
ApplesLow38
PearsLow38
PlumsLow39
PeachesLow42
OrangesLow44
GrapesLow46
Kiwi fruitLow53
BananasLow54
Fruit cocktailMedium55
MangoesMedium56
ApricotsMedium57
Apricots (tinned in syrup)Medium64
RaisinsMedium64
PineappleMedium66
WatermelonHigh72
Pasta
Spaghetti, protein enrichedLow27
FettuccineLow32
VermicelliLow35
Spaghetti, whole wheatLow37
Ravioli, meat filledLow39
Spaghetti, whiteLow41
MacaroniLow45
Spaghetti, durum wheatMedium55
Macaroni cheeseMedium64
Rice pasta, brownHigh92
Root Crop
Carrots, cookedLow39
YamLow51
Sweet potatoLow54
Potato, boiledMedium56
Potato, newMedium57
Potato, tinnedMedium61
BeetrootMedium64
Potato, steamedMedium65
Potato, mashedMedium70
ChipsHigh75
Potato, micro wavedHigh82
Potato, instantHigh83
Potato, bakedHigh85
ParsnipsHigh97
Snack Food and Sweets
PeanutsLow15
M&Ms (peanut)Low32
Snickers barLow40
Chocolate bar; 30gLow49
Jams and marmaladesLow49
CrispsLow54
PopcornMedium55
Mars barMedium64
Table sugar (sucrose)Medium65
Corn chipsHigh74
Jelly beansHigh80
PretzelsHigh81
DatesHigh103
Soups
Tomato soup, tinnedLow38
Lentil soup, tinnedLow44
Black bean soup, tinnedMedium64
Green pea soup, tinnedMedium66
Vegetables and Beans
ArtichokeLow15
AsparagusLow15
BroccoliLow15
CauliflowerLow15
CeleryLow15
CucumberLow15
EggplantLow15
Green beansLow15
Lettuce, all varietiesLow15
Low-fat yogurt, artificially sweetenedLow15
Peppers, all varietiesLow15
Snow peasLow15
SpinachLow15
Young summer squashLow15
TomatoesLow15
ZucchiniLow15
Soya beans, boiledLow16
Peas, driedLow22
Kidney beans, boiledLow29
Lentils green, boiledLow29
ChickpeasLow33
Haricot beans, boiledLow38
Black-eyed beansLow41
Chickpeas, tinnedLow42
Baked beans, tinnedLow48
Kidney beans, tinnedLow52
Lentils green, tinnedLow52
Broad beansHigh79

Glycemic Index Food Chart shows you the rating of food in three levels such as high, low and medium. The food contains GI index < 55 is Low Glycemic Index food. GI index range between 55 and 70 are taken as medium and with GI > 70 is taken as High Glycemic Index foods.


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