Food |
GI Value |
Fruit |
| Cherries |
22 |
| Grapefruit |
25 |
| Prunes |
29 |
| Apricots, dried |
30 |
| Apple |
38 |
| Peach, canned in juice |
38 |
| Pear, fresh |
38 |
| Plum |
39 |
| Strawberries |
40 |
| Orange, Navel |
42 |
| Peach, fresh |
42 |
| Pear, Canned |
43 |
| Grapes |
46 |
| Papaya |
56 |
| Banana |
52 |
| Kiwi |
58 |
| Fruit Cocktail |
55 |
| Mango |
51 |
| Apricots, fresh |
57 |
| Figs, dried |
61 |
| Apricots, canned |
64 |
| Raisins |
56 |
| Cantaloupe |
65 |
| Pineapple, fresh |
66 |
| Watermelon |
72 |
| Dates |
103 |
Crackers
|
| Ryvita Crispbread |
69 |
| Stoned Wheat thins |
67 |
| Melba Toast |
70 |
| Kavli Crispbread |
71 |
| Soda Crackers |
74 |
| Graham Crackers |
74 |
| Water crackers |
78 |
| Rice Cakes |
82 |
| Rice Crackers |
91 |
Cereals |
| Pancakes |
67 |
| Waffles |
76 |
| All Bran with Fiber |
38 |
| Bran Buds |
47 |
| Oatmeal |
49 |
| Muesli |
43 |
| Oat Bran |
55 |
| Bran Chex |
58 |
| Raisin Bran |
61 |
| Cream of Wheat |
66 |
| Quick (One Minute) Oats |
66 |
| Puffed Wheat |
67 |
| Special K |
69 |
| Bran Flakes |
74 |
| Cheerios |
74 |
| Cream of Wheat Instant |
74 |
| Shredded Wheat |
75 |
| Grapenuts |
71 |
| Rice Krispies |
82 |
| Corn Chex |
83 |
| Corn Flakes |
92 |
Vegetables
|
| Broccoli |
10 |
| Cabbage |
10 |
| Lettuce |
10 |
| Mushrooms |
10 |
| Onions |
10 |
| Red Peppers |
10 |
| Carrots |
49 |
| Green Peas |
48 |
| Corn, fresh |
60 |
| Beets |
64 |
| Pumpkin |
75 |
| Parsnips |
97 |
Sweeteners |
| Fructose |
19 |
| Marmalade |
48 |
| Honey |
55 |
| James |
65 |
| Sucrose |
68 |
| Pancake Syrup |
76 |
Rice & Grains |
| Barley, pearled |
25 |
| Converted white rice |
38 |
| Long grain white |
44 |
| buckwheat |
54 |
| Brown Rice |
55 |
| Basmati |
58 |
| Couscous |
65 |
| Cornmeal |
68 |
| Aborio |
69 |
| Short grain white rice |
72 |
| wild rice |
87 |
| Instant white rice |
87 |
| Glutinous sticky rice |
98 |
Dairy |
| Yogurt, artificially sweetened |
14 |
| skim milk |
32 |
| yogurt, sweetened |
33 |
| Whole milk |
31 |
| Ice cream, low fat |
31 |
| ice cream, premium |
38 |
| co |
| Humus |
15 |
| Peanuts |
15 |
| Walnuts |
15 |
| Cashews |
22 |
| M&M Peanut Candies |
33 |
| Milk Chocolate |
43 |
| Kudos Bar |
62 |
| Corn Chips |
63 |
| Popcorn |
72 |
| Jelly Beans |
78 |
| Pretzels |
83 |
| Potato Chips |
57 |
| co |
| Tomato |
38 |
| Apple |
40 |
| Pineapple |
46 |
| Grapefruit |
48 |
| Orange |
53 |
| Cranberry Juice Cocktail |
6 |
Breads |
| Pumpernickel |
41 |
| Sourdough |
53 |
| Stone Ground Whole wheat |
53 |
| Pita, whole wheat |
57 |
| Whole Meal Rye |
58 |
| Hamburger bun |
61 |
| Whole Wheat (100%) |
77 |
| Croissant |
67 |
| Taco Shell |
68 |
| Bagel |
72 |
| White |
70 |
| Kaiser Roll |
73 |
| Bread stuffing |
74 |
| French Baguette |
95 |
Potatoes |
| Yam |
37 |
| Sweet |
44 |
| New |
57 |
| Canned |
65 |
| White skinned mashed |
70 |
| French Fries |
75 |
| Instant Mashed |
86 |
| Red Skinned, boiled |
88 |
| Baked |
85 |
Bakery |
| Sponge Cake |
46 |
| Pound Cake |
54 |
| Blueberry Muffin |
59 |
| Pastry Pie Crust |
59 |
| Bran Muffin |
60 |
| Carrot Muffin |
62 |
| Angel Food Cake |
67 |
| Doughnut |
76 |
| Scones |
92 |
Cookies |
| Chocolate Chip |
44 |
| Butter |
47 |
| Vanilla Creme Filled Wonders |
50 |
| Oatmeal |
55 |
| Fudge |
57 |
Soups |
| Tomato |
38 |
| Minestrone |
39 |
| Lentil |
44 |
| Black Bean |
64 |
| Pea |
66 |
Beans & Peas |
| Chana Dal |
8 |
| Soybeans |
18 |
| Chick Peas, dried |
28 |
| Kidney Beans, dried |
28 |
| Lentils |
29 |
| Lima Beans, frozen |
32 |
| Yellow Split Peas |
32 |
| Chickpeas, canned |
42 |
| Black eyed peas, canned |
42 |
| Baked Beans |
48 |
| Kidney Beans, canned |
52 |
Pasta |
| Spaghetti, whole wheat |
37 |
| Star Pastina |
38 |
| Fettuccini (egg) |
32 |
| Spaghetti, white |
38 |
| Spiral Pasta |
43 |
| Capellini |
45 |
| Linguine |
46 |
| Macaroni |
47 |
|
