92 foods · GI ≤ 55

Low glycemic index foods

These foods have a glycemic index of 55 or less: they are digested and absorbed more slowly and cause a gentler rise in blood sugar. Glycemic load, which accounts for portion size, is still worth checking.

Fruits

CherriesGL 4 per serving26GrapefruitGL 3 per serving26GuavaGL 4 per serving33PearGL 5 per serving33PrunesGL 12 per serving34PeachGL 3 per serving35MangoGL 6 per serving38PlumGL 5 per serving38AppleGL 5 per serving39BlueberriesGL 6 per serving40StrawberriesGL 3 per serving40OrangeGL 5 per serving45ApricotGL 5 per serving46KiwiGL 7 per serving47BananaGL 12 per serving48GrapesGL 10 per serving50MandarinGL 7 per serving50WatermelonGL 4 per serving50PapayaGL 6 per serving51DatesGL 22 per serving54RaisinsGL 25 per serving55

Vegetables & tubers

TomatoGL <1 per serving23CarrotsGL 1 per serving32Green peasGL 3 per serving36PlantainGL 15 per serving40Sweet potato (boiled)GL 11 per serving46Potato salad (cooked, then cooled potatoes)GL 13 per serving49PumpkinGL 2 per serving53Sweet cornGL 8 per serving53

Grains & rice

BarleyGL 11 per serving30BulgurGL 10 per serving47BuckwheatGL 13 per serving50Oat branGL 8 per serving51Steel-cut oatsGL 12 per serving52QuinoaGL 15 per serving53

Bread & bakery

Flour tortillaGL 12 per serving50Corn tortillaGL 10 per serving52

Pasta & noodles

SpaghettiGL 25 per serving47Rice noodlesGL 20 per serving48Whole wheat pastaGL 24 per serving50Instant noodlesGL 23 per serving51MacaroniGL 27 per serving52PenneGL 27 per serving52Soba noodlesGL 21 per serving53

Breakfast cereals

GranolaGL 7 per serving53

Legumes

HummusGL <1 per serving6SoybeansGL <1 per serving14LentilsGL 3 per serving16Black beansGL 6 per serving26Pinto beansGL 8 per serving30Lima beansGL 7 per serving31Navy beansGL 7 per serving31Mung beansGL 6 per serving32Split peasGL 6 per serving32ChickpeasGL 10 per serving34Kidney beansGL 9 per serving35Black-eyed peasGL 9 per serving44Baked beansGL 12 per serving48

Dairy & plant milks

Greek yogurtGL 2 per serving24Skim milkGL 3 per serving27Chocolate milkGL 8 per serving29YogurtGL 3 per serving33MilkGL 4 per serving37Soy milkGL 5 per serving37

Nuts & seeds

PeanutsGL 1 per serving18Mixed nutsGL 2 per serving24CashewsGL 4 per serving25PistachiosGL 3 per serving28

Sweets & desserts

Dark chocolateGL 5 per serving29CustardGL 7 per serving33NutellaGL 4 per serving33Ice creamGL 4 per serving37White chocolateGL 12 per serving41Milk chocolateGL 13 per serving45Banana breadGL 16 per serving50Frozen yogurtGL 12 per serving51MuffinGL 17 per serving53

Sugars & sweeteners

Agave syrupGL 2 per serving13FructoseGL 2 per serving24Coconut sugarGL 5 per serving54Maple syrupGL 7 per serving54

Drinks

Tomato juiceGL 3 per serving33Fruit smoothieGL 14 per serving38Apple juiceGL 13 per serving46Orange juiceGL 12 per serving48Coconut waterGL 4 per serving55

Dishes

QuesadillaGL 14 per serving36BurritoGL 17 per serving37MinestroneGL 10 per serving47SushiGL 13 per serving48PizzaGL 22 per serving54DosaGL 19 per serving55
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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.