18 foods · 9 low GI

Glycemic index of sweets & desserts

Many sweets have a surprisingly low GI because fat slows the absorption of their sugar: chocolate, ice cream and many cakes are low or medium. Candy made of almost pure sugar, like jelly beans, is high. For sweets, portion size and total sugar matter more than GI.

			Serving	Level
Dark chocolate70% chocolate	29	5	50 g	Low
Custardvanilla pudding	33	7	100 g	Low
Nutellachocolate hazelnut spread	33	4	20 g	Low
Ice creamvanilla ice cream	37	4	50 g	Low
White chocolatewhite chocolate bar	41	12	50 g	Low
Milk chocolatechocolate bar	45	13	50 g	Low
Banana breadbanana cake	50	16	60 g	Low
Frozen yogurtfroyo	51	12	100 g	Low
Muffinblueberry muffin	53	17	60 g	Low
Sponge cakepound cake	57	18	60 g	Medium
Digestive biscuitsdigestives	59	11	25 g	Medium
Mars barMilky Way bar (US)	65	27	60 g	Medium
Pancakeshotcakes	66	15	80 g	Medium
SnickersSnickers bar	69	25	60 g	Medium
Donutdoughnut	76	17	50 g	High
Waffleswaffle	77	19	75 g	High
Jelly beansgummies	78	22	30 g	High
Tapiocatapioca pearls	82	22	30 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 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.