204 foods · updated 2026

Glycemic index chart

Glycemic index (GI) and glycemic load (GL) per serving for 200+ common foods, with values from published studies and USDA nutrition data. Search for a food or filter by category.

≤ 55
Low GI

Digested and absorbed slowly, for a gentler rise in blood sugar.

56–69
Medium GI

In between. Portion size and what you eat them with make the difference.

≥ 70
High GI

Absorbed quickly, causing faster and higher blood sugar peaks.

Category Serving Level
Cherriescherry Fruits 26 4 120 g Low
Grapefruitpink grapefruit Fruits 26 3 120 g Low
Guavaguavas Fruits 33 4 120 g Low
Pearpears Fruits 33 5 120 g Low
Prunesdried plums Fruits 34 12 60 g Low
Peachpeaches Fruits 35 3 120 g Low
Mangomangoes Fruits 38 6 120 g Low
Plumplums Fruits 38 5 120 g Low
Appleapples Fruits 39 5 120 g Low
Blueberriesblueberry Fruits 40 6 120 g Low
Strawberriesstrawberry Fruits 40 3 120 g Low
Orangeoranges Fruits 45 5 120 g Low
Apricotapricots Fruits 46 5 120 g Low
Kiwikiwifruit Fruits 47 7 120 g Low
Bananabananas Fruits 48 12 120 g Low
Grapesgrape Fruits 50 10 120 g Low
Mandarintangerine Fruits 50 7 120 g Low
Watermelonwater melon Fruits 50 4 120 g Low
Papayapawpaw Fruits 51 6 120 g Low
Datesdate Fruits 54 22 60 g Low
Raisinssultanas Fruits 55 25 60 g Low
Dried figsfigs Fruits 58 19 60 g Medium
Lycheelitchi Fruits 58 11 120 g Medium
Cantalouperockmelon Fruits 65 6 120 g Medium
Pineappleananas Fruits 66 9 120 g Medium
Tomatotomatoes Vegetables & tubers 23 <1 120 g Low
Carrotscarrot Vegetables & tubers 32 1 80 g Low
Green peaspeas Vegetables & tubers 36 3 80 g Low
Plantainplantains Vegetables & tubers 40 15 120 g Low
Sweet potato (boiled)sweet potatoes Vegetables & tubers 46 11 150 g Low
Potato salad (cooked, then cooled potatoes)cold potatoes Vegetables & tubers 49 13 150 g Low
Pumpkinbutternut squash Vegetables & tubers 53 2 80 g Low
Sweet corncorn on the cob Vegetables & tubers 53 8 80 g Low
Beetrootbeets Vegetables & tubers 64 4 80 g Medium
French friesfries Vegetables & tubers 64 25 150 g Medium
Tarodasheen Vegetables & tubers 64 28 150 g Medium
Yamtrue yam Vegetables & tubers 68 24 150 g Medium
Boiled potatopotatoes Vegetables & tubers 73 20 150 g High
Parsnipparsnips Vegetables & tubers 74 8 80 g High
Mashed potatoesmashed potato Vegetables & tubers 79 19 150 g High
Baked potatojacket potato Vegetables & tubers 80 24 150 g High
Instant mashed potatoespotato flakes Vegetables & tubers 84 16 150 g High
Cassavayuca Vegetables & tubers 85 48 150 g High
Baked sweet potatoroasted sweet potato Vegetables & tubers 88 23 150 g High
Asparagusasparagus spears Vegetables & tubers — <1 80 g None
Avocadoavocados Vegetables & tubers — <1 100 g None
Bell peppercapsicum Vegetables & tubers — <1 80 g None
Broccolibroccoli florets Vegetables & tubers — <1 80 g None
Cabbagecoleslaw Vegetables & tubers — <1 80 g None
Cauliflowercauliflower rice Vegetables & tubers — <1 80 g None
Cucumbercucumbers Vegetables & tubers — <1 80 g None
Green beansstring beans Vegetables & tubers — <1 80 g None
Lettucesalad greens Vegetables & tubers — <1 80 g None
Mushroomsbutton mushrooms Vegetables & tubers — <1 80 g None
Oniononions Vegetables & tubers — <1 80 g None
Spinachbaby spinach Vegetables & tubers — <1 80 g None
Zucchinicourgette Vegetables & tubers — <1 80 g None
Barleypearl barley Grains & rice 30 11 150 g Low
Bulgurbulgur wheat Grains & rice 47 10 150 g Low
Buckwheatkasha Grains & rice 50 13 150 g Low
Oat branoatbran Grains & rice 51 8 30 g Low
Steel-cut oatsIrish oats Grains & rice 52 12 40 g Low
Quinoaquinoa grain Grains & rice 53 15 150 g Low
Oatmeal (rolled oats)porridge Grains & rice 58 13 40 g Medium
Wild ricewild rice grain Grains & rice 58 17 150 g Medium
Basmati ricewhite basmati Grains & rice 60 25 150 g Medium
Instant riceminute rice Grains & rice 60 24 150 g Medium
Semolinacream of wheat Grains & rice 62 17 40 g Medium
Couscouscous cous Grains & rice 64 21 150 g Medium
Parboiled riceconverted rice Grains & rice 64 24 150 g Medium
Brown ricewhole grain rice Grains & rice 66 24 150 g Medium
Polentacornmeal Grains & rice 69 21 40 g Medium
White ricelong-grain white rice Grains & rice 72 30 150 g High
Milletproso millet Grains & rice 78 26 150 g High
Instant oatsquick oats Grains & rice 82 20 40 g High
Jasmine riceThai fragrant rice Grains & rice 89 37 150 g High
Sticky riceglutinous rice Grains & rice 90 27 150 g High
Flour tortillawheat tortilla Bread & bakery 50 12 50 g Low
Corn tortillamaize tortilla Bread & bakery 52 10 50 g Low
Croissantcroissants Bread & bakery 56 15 60 g Medium
Multigrain breadseeded bread Bread & bakery 56 6 30 g Medium
Pumpernickelpumpernickel bread Bread & bakery 56 7 30 g Medium
Chapatiroti Bread & bakery 59 15 60 g Medium
Gluten-free breadGF bread Bread & bakery 59 7 30 g Medium
Rye breaddark rye Bread & bakery 60 8 30 g Medium
Arepacorn cake Bread & bakery 61 13 60 g Medium
Oat breadoatmeal bread Bread & bakery 65 9 30 g Medium
Pita breadpitta Bread & bakery 68 22 60 g Medium
Sourdough breadsourdough Bread & bakery 70 10 30 g High
Naannaan bread Bread & bakery 71 21 60 g High
Bagelplain bagel Bread & bakery 73 26 70 g High
White breadsandwich bread Bread & bakery 73 10 30 g High
Whole wheat breadwholemeal bread Bread & bakery 75 8 30 g High
BaguetteFrench bread Bread & bakery 76 11 30 g High
Spaghettipasta Pasta & noodles 47 25 180 g Low
Rice noodlesrice vermicelli Pasta & noodles 48 20 180 g Low
Whole wheat pastawholemeal spaghetti Pasta & noodles 50 24 180 g Low
Instant noodlesramen Pasta & noodles 51 23 80 g Low
Macaronielbow macaroni Pasta & noodles 52 27 180 g Low
Pennepenne pasta Pasta & noodles 52 27 180 g Low
Soba noodlesbuckwheat noodles Pasta & noodles 53 21 180 g Low
Udon noodlesudon Pasta & noodles 57 30 180 g Medium
Gluten-free pastarice pasta Pasta & noodles 58 24 180 g Medium
Gnocchipotato gnocchi Pasta & noodles 68 22 180 g Medium
Granolatoasted muesli Breakfast cereals 53 7 30 g Low
Bran flakeswheat bran flakes Breakfast cereals 63 10 30 g Medium
Shredded wheatShredded Wheat Breakfast cereals 67 14 30 g Medium
WeetabixWeet-Bix Breakfast cereals 71 15 30 g High
Cheeriosoat rings Breakfast cereals 75 14 30 g High
Cornflakescorn flakes Breakfast cereals 80 18 30 g High
Rice Krispiespuffed rice cereal Breakfast cereals 88 21 30 g High
Hummushoumous Legumes 6 <1 30 g Low
Soybeanssoya beans Legumes 14 <1 150 g Low
Lentilsred lentils Legumes 16 3 150 g Low
Black beansblack turtle beans Legumes 26 6 150 g Low
Pinto beanspinto bean Legumes 30 8 150 g Low
Lima beansbutter beans Legumes 31 7 150 g Low
Navy beansharicot beans Legumes 31 7 150 g Low
Mung beansmoong dal Legumes 32 6 150 g Low
Split peasyellow split peas Legumes 32 6 150 g Low
Chickpeasgarbanzo beans Legumes 34 10 150 g Low
Kidney beansred kidney beans Legumes 35 9 150 g Low
Black-eyed peascowpeas Legumes 44 9 150 g Low
Baked beansbeans in tomato sauce Legumes 48 12 150 g Low
Greek yogurtstrained yogurt Dairy & plant milks 24 2 200 g Low
Skim milkskimmed milk Dairy & plant milks 27 3 250 ml Low
Chocolate milkflavored milk Dairy & plant milks 29 8 250 ml Low
Yogurtyoghurt Dairy & plant milks 33 3 200 g Low
Milkwhole milk Dairy & plant milks 37 4 250 ml Low
Soy milksoya milk Dairy & plant milks 37 5 250 ml Low
Oat milkoat drink Dairy & plant milks 69 8 250 ml Medium
Rice milkrice drink Dairy & plant milks 86 19 250 ml High
Cheesecheddar Dairy & plant milks — <1 30 g None
Peanutsgroundnuts Nuts & seeds 18 1 50 g Low
Mixed nutsnuts Nuts & seeds 24 2 50 g Low
Cashewscashew nuts Nuts & seeds 25 4 50 g Low
Pistachiospistachio nuts Nuts & seeds 28 3 50 g Low
Almondsalmond Nuts & seeds — <1 30 g None
Chia seedschia Nuts & seeds — <1 15 g None
Peanut butterpeanut spread Nuts & seeds — <1 32 g None
Walnutswalnut Nuts & seeds — <1 30 g None
Granola barcereal bar Snacks & crackers 56 10 30 g Medium
Potato chipscrisps Snacks & crackers 56 14 50 g Medium
Crackerswater crackers Snacks & crackers 57 8 25 g Medium
Popcornair-popped popcorn Snacks & crackers 62 8 20 g Medium
Rye crispbreadRyvita Snacks & crackers 66 10 25 g Medium
Tortilla chipscorn chips Snacks & crackers 72 23 50 g High
Rice cakespuffed rice cakes Snacks & crackers 82 16 25 g High
Pretzelshard pretzels Snacks & crackers 84 19 30 g High
Dark chocolate70% chocolate Sweets & desserts 29 5 50 g Low
Custardvanilla pudding Sweets & desserts 33 7 100 g Low
Nutellachocolate hazelnut spread Sweets & desserts 33 4 20 g Low
Ice creamvanilla ice cream Sweets & desserts 37 4 50 g Low
White chocolatewhite chocolate bar Sweets & desserts 41 12 50 g Low
Milk chocolatechocolate bar Sweets & desserts 45 13 50 g Low
Banana breadbanana cake Sweets & desserts 50 16 60 g Low
Frozen yogurtfroyo Sweets & desserts 51 12 100 g Low
Muffinblueberry muffin Sweets & desserts 53 17 60 g Low
Sponge cakepound cake Sweets & desserts 57 18 60 g Medium
Digestive biscuitsdigestives Sweets & desserts 59 11 25 g Medium
Mars barMilky Way bar (US) Sweets & desserts 65 27 60 g Medium
Pancakeshotcakes Sweets & desserts 66 15 80 g Medium
SnickersSnickers bar Sweets & desserts 69 25 60 g Medium
Donutdoughnut Sweets & desserts 76 17 50 g High
Waffleswaffle Sweets & desserts 77 19 75 g High
Jelly beansgummies Sweets & desserts 78 22 30 g High
Tapiocatapioca pearls Sweets & desserts 82 22 30 g High
Agave syrupagave nectar Sugars & sweeteners 13 2 20 g Low
Fructosefruit sugar Sugars & sweeteners 24 2 10 g Low
Coconut sugarcoconut palm sugar Sugars & sweeteners 54 5 10 g Low
Maple syruppure maple syrup Sugars & sweeteners 54 7 20 g Low
High-fructose corn syrupHFCS Sugars & sweeteners 56 9 20 g Medium
Honeyraw honey Sugars & sweeteners 59 10 21 g Medium
Table sugarsucrose Sugars & sweeteners 66 7 10 g Medium
Glucosedextrose Sugars & sweeteners 100 10 10 g High
Tomato juicevegetable juice Drinks 33 3 250 ml Low
Fruit smoothiesmoothie Drinks 38 14 250 ml Low
Apple juiceapple cider (unfiltered juice) Drinks 46 13 250 ml Low
Orange juiceOJ Drinks 48 12 250 ml Low
Coconut watercoconut juice Drinks 55 4 250 ml Low
Cranberry juicecranberry juice cocktail Drinks 59 20 250 ml Medium
Coca-Colacola Drinks 63 16 250 ml Medium
Gatoradesports drink Drinks 65 10 250 ml Medium
Coffeeblack coffee Drinks — <1 250 ml None
Diet sodaDiet Coke Drinks — <1 250 ml None
Teablack tea Drinks — <1 250 ml None
Quesadillacheese quesadilla Dishes 36 14 150 g Low
Burritobean burrito Dishes 37 17 150 g Low
Minestroneminestrone soup Dishes 47 10 250 g Low
Sushisushi rolls Dishes 48 13 150 g Low
Pizzacheese pizza Dishes 54 22 150 g Low
Dosadosai Dishes 55 19 100 g Low
Mac and cheesemacaroni and cheese Dishes 65 13 180 g Medium
Idlirice idli Dishes 77 15 100 g High
Beefsteak Meat, fish & eggs — <1 120 g None
Chickenchicken breast Meat, fish & eggs — <1 120 g None
Eggsegg Meat, fish & eggs — <1 100 g None
Porkpork loin Meat, fish & eggs — <1 120 g None
Salmonfish Meat, fish & eggs — <1 120 g None
Shrimpprawns Meat, fish & eggs — <1 100 g None
Tofubean curd Meat, fish & eggs — <1 120 g None
Tunacanned tuna Meat, fish & eggs — <1 100 g None
Butterunsalted butter Oils & fats — <1 10 g None
Olive oilextra virgin olive oil Oils & fats — <1 10 g None

Browse by category

Fruits25 foodsVegetables & tubers32 foodsGrains & rice20 foodsBread & bakery17 foodsPasta & noodles10 foodsBreakfast cereals7 foodsLegumes13 foodsDairy & plant milks9 foodsNuts & seeds8 foodsSnacks & crackers8 foodsSweets & desserts18 foodsSugars & sweeteners8 foodsDrinks11 foodsDishes8 foodsMeat, fish & eggs8 foodsOils & fats2 foods

How to read this chart

The glycemic index tells you how quickly a food raises blood sugar compared with pure glucose. The glycemic load adds portion size, which makes it better for comparing what you actually eat. A high-GI food in a small portion can have less impact than a medium-GI food in a large one.

Among carbohydrate foods, the lowest GI values are hummus (6), soybeans (14), lentils (16), peanuts (18), tomato (23); the highest are sticky rice (90), jasmine rice (89), baked sweet potato (88), rice krispies (88), rice milk (86).

Want the full picture? Read what the glycemic index is and how it differs from glycemic load, or work out your meal with the glycemic load calculator.

Glycemic Index AI Food Scanner

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Frequently asked questions

What is the glycemic index?

The glycemic index (GI) measures how quickly blood sugar rises after eating a carbohydrate food, compared with pure glucose (GI 100). It is tested in healthy people using a portion that contains 50 or 25 g of available carbohydrate.

What counts as low, medium and high GI?

A GI of 55 or less is low, 56 to 69 is medium and 70 or more is high. For glycemic load per serving, 10 or less is low, 11 to 19 medium and 20 or more high.

What is the difference between glycemic index and glycemic load?

GI compares carbohydrate quality using equal amounts of carbohydrate. Glycemic load accounts for how much you eat: GI × available carbs in the portion ÷ 100. That is why cantaloupe has a medium GI but a low glycemic load per cup.

Why do GI values for the same food differ between charts?

GI varies with variety, ripeness, cooking, processing and the lab doing the test. That is why each food here shows a representative value together with the range across all studies.

Is this chart useful if I have diabetes?

It can help you make better choices, but it does not replace advice from your doctor or dietitian. Your real response also depends on portion size, what you eat alongside, your medication and physical activity.

Sources: Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625–1632 · USDA FoodData Central · Methodology & sources · Data last reviewed 2026-09-29.