9 foods · 6 low GI

Glycemic index of dairy & plant milks

Milk and yogurt have a low GI: their sugar, lactose, is absorbed slowly and their protein and fat slow digestion further. Plant milks are more varied: soy milk is low, while rice milk and oat milk are much higher because their starch has been broken down into sugars.

			Serving	Level
Greek yogurtstrained yogurt	24	2	200 g	Low
Skim milkskimmed milk	27	3	250 ml	Low
Chocolate milkflavored milk	29	8	250 ml	Low
Yogurtyoghurt	33	3	200 g	Low
Milkwhole milk	37	4	250 ml	Low
Soy milksoya milk	37	5	250 ml	Low
Oat milkoat drink	69	8	250 ml	Medium
Rice milkrice drink	86	19	250 ml	High
Cheesecheddar	—	<1	30 g	None

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Other categories

Fruits25 foods Vegetables & tubers32 foods Grains & rice20 foods Bread & bakery17 foods Pasta & noodles10 foods Breakfast cereals7 foods Legumes13 foods Nuts & seeds8 foods Snacks & crackers8 foods Sweets & desserts18 foods Sugars & sweeteners8 foods Drinks11 foods Dishes8 foods Meat, fish & eggs8 foods Oils & 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.