8 foods · 6 low GI

Glycemic index of dishes

Mixed dishes usually have a lower GI than their main starch alone, because protein, fat, fiber and acidity all slow digestion. These values come from studies that tested the whole dish.

			Serving	Level
Quesadillacheese quesadilla	36	14	150 g	Low
Burritobean burrito	37	17	150 g	Low
Minestroneminestrone soup	47	10	250 g	Low
Sushisushi rolls	48	13	150 g	Low
Pizzacheese pizza	54	22	150 g	Low
Dosadosai	55	19	100 g	Low
Mac and cheesemacaroni and cheese	65	13	180 g	Medium
Idlirice idli	77	15	100 g	High

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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 Dairy & plant milks9 foods Nuts & seeds8 foods Snacks & crackers8 foods Sweets & desserts18 foods Sugars & sweeteners8 foods Drinks11 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.