32 foods · 8 low GI
Glycemic index of vegetables & tubers
Non-starchy vegetables have so little carbohydrate that their GI cannot even be measured. The starchy ones are a different story: most potatoes are high GI, while sweet potato depends heavily on how it is cooked, and legumes and corn stay low. How you cook, cool and portion starchy vegetables changes their effect a lot.
| Serving | Level | |||
|---|---|---|---|---|
| Tomatotomatoes | 23 | <1 | 120 g | Low |
| Carrotscarrot | 32 | 1 | 80 g | Low |
| Green peaspeas | 36 | 3 | 80 g | Low |
| Plantainplantains | 40 | 15 | 120 g | Low |
| Sweet potato (boiled)sweet potatoes | 46 | 11 | 150 g | Low |
| Potato salad (cooked, then cooled potatoes)cold potatoes | 49 | 13 | 150 g | Low |
| Pumpkinbutternut squash | 53 | 2 | 80 g | Low |
| Sweet corncorn on the cob | 53 | 8 | 80 g | Low |
| Beetrootbeets | 64 | 4 | 80 g | Medium |
| French friesfries | 64 | 25 | 150 g | Medium |
| Tarodasheen | 64 | 28 | 150 g | Medium |
| Yamtrue yam | 68 | 24 | 150 g | Medium |
| Boiled potatopotatoes | 73 | 20 | 150 g | High |
| Parsnipparsnips | 74 | 8 | 80 g | High |
| Mashed potatoesmashed potato | 79 | 19 | 150 g | High |
| Baked potatojacket potato | 80 | 24 | 150 g | High |
| Instant mashed potatoespotato flakes | 84 | 16 | 150 g | High |
| Cassavayuca | 85 | 48 | 150 g | High |
| Baked sweet potatoroasted sweet potato | 88 | 23 | 150 g | High |
| Asparagusasparagus spears | — | <1 | 80 g | None |
| Avocadoavocados | — | <1 | 100 g | None |
| Bell peppercapsicum | — | <1 | 80 g | None |
| Broccolibroccoli florets | — | <1 | 80 g | None |
| Cabbagecoleslaw | — | <1 | 80 g | None |
| Cauliflowercauliflower rice | — | <1 | 80 g | None |
| Cucumbercucumbers | — | <1 | 80 g | None |
| Green beansstring beans | — | <1 | 80 g | None |
| Lettucesalad greens | — | <1 | 80 g | None |
| Mushroomsbutton mushrooms | — | <1 | 80 g | None |
| Oniononions | — | <1 | 80 g | None |
| Spinachbaby spinach | — | <1 | 80 g | None |
| Zucchinicourgette | — | <1 | 80 g | None |
Glycemic Index AI Food Scanner
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Other categories
Fruits25 foodsGrains & rice20 foodsBread & bakery17 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.