17 foods · 2 low GI
Glycemic index of bread & bakery
Most breads made from finely milled flour are high GI, and that includes many whole wheat breads. Dense breads with visible whole grains and seeds, rye and pumpernickel, and corn tortillas are clearly lower. Because a slice is small, the glycemic load per slice is usually moderate.
| Serving | Level | |||
|---|---|---|---|---|
| Flour tortillawheat tortilla | 50 | 12 | 50 g | Low |
| Corn tortillamaize tortilla | 52 | 10 | 50 g | Low |
| Croissantcroissants | 56 | 15 | 60 g | Medium |
| Multigrain breadseeded bread | 56 | 6 | 30 g | Medium |
| Pumpernickelpumpernickel bread | 56 | 7 | 30 g | Medium |
| Chapatiroti | 59 | 15 | 60 g | Medium |
| Gluten-free breadGF bread | 59 | 7 | 30 g | Medium |
| Rye breaddark rye | 60 | 8 | 30 g | Medium |
| Arepacorn cake | 61 | 13 | 60 g | Medium |
| Oat breadoatmeal bread | 65 | 9 | 30 g | Medium |
| Pita breadpitta | 68 | 22 | 60 g | Medium |
| Sourdough breadsourdough | 70 | 10 | 30 g | High |
| Naannaan bread | 71 | 21 | 60 g | High |
| Bagelplain bagel | 73 | 26 | 70 g | High |
| White breadsandwich bread | 73 | 10 | 30 g | High |
| Whole wheat breadwholemeal bread | 75 | 8 | 30 g | High |
| BaguetteFrench bread | 76 | 11 | 30 g | High |
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Other categories
Fruits25 foodsVegetables & tubers32 foodsGrains & rice20 foodsPasta & noodles10 foodsBreakfast cereals7 foodsLegumes13 foodsDairy & plant milks9 foodsNuts & seeds8 foodsSnacks & crackers8 foodsSweets & desserts18 foodsSugars & sweeteners8 foodsDrinks11 foodsDishes8 foodsMeat, fish & eggs8 foodsOils & fats2 foods
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.