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Glycemic index chart - Complete (350+) list from all sources.

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated: February 06, 2022
Education: General Medicine at YSMU

Our glycemic index chart of over three hundred foods and beverages has been collected by looking at all reliable sources available from researchers. The majority of our glycemic index values are taken from The International Tables of Glycemic Index Values. Others have been taken from smaller studies, researching specific foods.

Naturally, the glycemic index of most foods can fluctuate depending on the variety of the food. We have included the glycemic index values of different varieties of the certain food from all accessible sources.

The glycemic index values from online sources that have not been backed up by research are not included in this chart.

We have also written detailed texts about the glycemic indices of certain foods, as well as how they affect blood glucose levels and glucose metabolism. You can read those texts by clicking on the name of the food or the link next to it.

Some foods and beverages in this chart contain no carbohydrates. The glycemic index can not be measured for such foods. To read more about this, you can visit our “Glycemic index of foods with no carbohydrates” page - https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods.

If you are looking for foods with glycemic indices in a specific range, you can search for foods based on their glycemic index values in our Advanced Nutrition Search page.

If you can’t find the food you are searching for here, or its glycemic index is shown as 0, you could have a look at our Insulin index page. The insulin index can be very useful especially for low carb foods for which glycemic index cannot be calculated.

This chart of the glycemic indices of foods is ever-changing and growing, based on new research that is being carried out.

Glycemic index table

Image Name Glycemic index Source
Hummus 6
Cottage cheese 10
Ginger 10
The GI for sucrose-free candied ginger. 84 with glucose (glucose 97) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5897315/ Ginger root tea is 72 with bread (bread 100) https://europepmc.org/article/med/24199490
Pecan 10
Summer squash 13
Peanut 13
Agave nectar 13
Soybean 14
Peanut butter 14
Tofu 15
Passion fruit 16
Jícama 17
Yogurt 19
Green bean 20
Black turtle bean 20
The GI for black beans
Cucumber 21
Cherry 22
Kidney bean 22
Pigeon pea 22
Tamarind 23
Tomato 23
text
Chocolate 23
Mixed nuts 24
Grapefruit 25
Cashew 25
Milkshake 27
Jujube 27
Hot dog 28
Pistachio 28
Barley 28
Lasagne 28
The GI of beef lasagne is 47.
Prune 29
Adzuki bean 29
The GI for red adzuki beans
Lentil 29
Depends on the type: red, green or brown. 25 here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977096/
Eggplant 30
Milk 31
Dried fruit 31
Guava 31
Tomato juice 31
Mung bean 31
Tomato sauce 31
Powdered milk 32
Soursop 32
Lima bean 32
Macaroon 32
Nougat 32
Bean 33
Falafel 33
The GI is 33 when served with Pita bread, pickle, salad and Tahina http://docsdrive.com/pdfs/ansinet/pjn/2018/518-523.pdf
Apricot 34
Rye 34
Custard 35
Vermicelli 35
Apple 36
Chickpea 36
Cooking plantain 37
Sapodilla 37
Soy milk 37
The GI is 18-44 in the Australian study
Burrito 37
Tomato soup 38
Pear 38
Refried beans 38
Navy bean 39
Carrot 39
Cellophane noodles 39
The GI for mung bean noodles
Taco 39
Coleslaw 39
Ravioli 39
Avocado 40
Strawberry 40
Baked beans 40
Sweet roll 40
The GI of sweet roll bread is 45 (without cinnamon and raisins) https://www.researchgate.net/publication/307781678
Cinnamon roll 40
Sugar substitute 40
The GI for brown sugar.
Depends on the sugar substitute. This one has a GI of 22 https://www.researchgate.net/publication/321664315
Wasabi 41
Chocolate cake 41
Apple pie 41
White chocolate 41
Fajita 42
Beef noodle soup 42
Dates 42
Peach 42
Chocolate brownie 42
Mousse 42
Whey 43
The GI for reconstituted bovine whey drink, 1.5% fat, with added lactose https://academic.oup.com/ajcn/article/114/5/1625/6320814
Nectarine 43
text
Black gram 43
Praline 43
Marmalade 43
Penne 43
Lentil soup 44
Smoothie 44
Biscuit 44
Chocolate milk 45
Depending on brand can be 26, 35 or 37. https://academic.oup.com/jn/article/133/10/3149/4687533 41 in this study
Carambola 45
Longan 45
Orange 45
Tart 45
Groat 45
Tagliatelle 46
Soba 46
Chicken fingers 46
Minestrone 47
Mandarin orange 47
Canned
Pudding 47
Bulgur 47
Fettuccine 47
Banana 48
Lychee 48
Grape 49
Durian 49
Pasta 49
Spaghetti 49
Orange juice 50
Danish pastry 50
The GI for Danish Pastry, Apple & Peach, light https://academic.oup.com/ajcn/article/114/5/1625/6320814
Chocolate chip cookie 50
Kit Kat 50
Wheat 50
Noodle 50
Instant noodles
Juice 50
Hot chocolate 51
Mango 51
Yam 51
Candy bar 51
Snickers Bar
Fruit preserves 51
Snickers 51
Chicken soup 52
The GI for chunky roast chicken and vegetable soup. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Maize 52
Cowpea (Black-eyed pea) 52
Tortilla 52
Blueberry 53
Common plum 53
53 (Italy), 24 (Canada)
Fruitcake 53
Cake with dried date fruit (dwgnah) has a GI of 87 https://www.researchgate.net/publication/344328017
Quinoa 53
Custard apple 54
Fruit salad 54
Pea 54
Taro 54
Chestnut 54
Lemonade 54
Pound cake 54
Cookie dough 54
Cheese sandwich 54
The GI for Combos Snacks Cheddar Cheese Crackers https://academic.oup.com/ajcn/article/114/5/1625/6320814
Maple syrup 54
Buckwheat 54
Semolina 54
Halva 55
Baby food 56
Nattō 56
Puff pastry 56
Croissant 56
Potato chip 56
Bran 56
Hash browns 56
Wild rice 57
Teff 57
Kiwifruit 58
Arrowroot 58
"The GI of arrowroot (Maranta arundinacea), peeled, cut into pieces, boiled for 20-40 min, served with 45 g scraped coconutBoiled arrowroot tuber https://academic.oup.com/ajcn/article/114/5/1625/6320814 14 here https://www.myfoodresearch.com/uploads/8/4/8/5/84855864/_39__fr-2019-401_lestari_1.pdf"
Cherimoya 59
The GI of custard apple.
Papaya 59
Coconut 59
Veggie burger 59
Muffin 59
Pastry 59
Sherbet 59
Rice pudding 59
Oat 59
Bread 60
The GI for white wheat bread, toasted.
White Bread 60
The GI for white wheat bread, toasted. 71 in this one https://www.researchgate.net/publication/8525367
Rice 60
Pizza 60
Pilaf 60
The GI for whole grain pilaf is 59 https://pubmed.ncbi.nlm.nih.gov/31762024/
Chinese cuisine 60
The averge GI for Asian food. https://academic.oup.com/view-large/312275371
Condensed milk 61
Common fig 61
Persimmon 61
Wafer 61
The GI for Tronky Nocciola (Wafer bar, hazelnut cream-filled with hazelnut crumbs). https://academic.oup.com/ajcn/article/114/5/1625/6320814
Potato bread 61
The GI for the potato-wheat bread https://pubmed.ncbi.nlm.nih.gov/27608859
Honey 61
Breadfruit 62
Melon 62
text
Ice cream 62
Marshmallow 62
Chocolate ice cream 62
MARS 62
68 in the USA.
Coca-Cola 63
Cracker 63
Focaccia 63
Spelt 63
Soup beans 64
Bean paste soup is 74 here https://www.nature.com/articles/1601606
Raisin 64
Beetroot 64
Pumpkin 64
Shortbread 64
Rose hip 64
Cream cracker 65
Crème caramel 65
Sugar 65
Couscous 65
Pea soup 66
Porridge 66
Pineapple 66
Vegetable 66
The average GI of vegetables. https://academic.oup.com/view-large/312275371
Pancake 66
Brown rice 66
Cheeseburger 66
Fast food 66
Hamburger 66
McDonald's Big Mac 66
Soybean meal 68
Pita 68
Cornmeal 68
Cereal 69
Depending on the brand the GI value can be really different
Bagel 69
Arborio rice 69
Sweet potato 70
Dough 70
The average GI for sourdough wheat bread. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Millet flour 70
The GI for pearl millet flour is 57
French fries 70
Brown sugar 71
Millet 71
Rutabagas 72
Flour 72
Graham cracker 74
Saltine cracker 74
The GI for Coleus tuberosus crackers is 41 http://www.ifrj.upm.edu.my/25%20(01)%202018/(42).pdf
Chicken sandwich 74
Jackfruit 75
Nachos 75
Watermelon 76
Waffle 76
English muffin 77
Pomelo 78
Soft serve 79
Oatmeal 79
Broad bean 79
Jelly bean 80
Tamale 82
Pretzel 83
Yardlong bean (Asparagus bean) 86
Potato 86
The GI of purple potatoes is 77, red poatoes have a GI of 78, yellow and white potatoes have higher GIs, 81 and 93 respectively. https://www.researchgate.net/publication/260430587
Gingerbread 86
Mashed potato 87
This is the number for instant mashed potatoes. 76 for mashed potatoes.
Star anise 89
Corn syrup 90
Cassava 94
Parsnip 97
Coconut milk 97
Amaranth grain 97
Glutinous rice 98
Beer 104
Buttermilk N/A
Cinnamon N/A
Mayonnaise N/A
Lemon N/A
Olive N/A
Pomegranate N/A
Brussels sprout N/A
Cabbage N/A
Cauliflower N/A
Okra N/A
Sesame N/A
Pumpkin seed N/A
Flax N/A
Molasses N/A
Cheese 0
Cheese supplementation may lower the glycemic index of a meal. https://www.nature.com/articles/1602942
Cream cheese 0
Egg white 0
The GI of a whole egg is 0.
Yolk 0
The GI of a whole egg is 0.
Egg 0
Butter 0
Less than 0.1g of carbs
Cardamom 0
82 with glucose (glucose 100) http://www.als-journal.com/712-19/ 94 with glucose (glucose 97) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5897315/
Cumin 0
Fenugreek 0
Nutmeg 0
93 with butter and rice (butter and rice 100) https://www.jstage.jst.go.jp/article/fstr/11/1/11_1_77/_pdf
Paprika 0
117 with butter and rice (butter and rice 100) https://www.jstage.jst.go.jp/article/fstr/11/1/11_1_77/_pdf
Tarragon 0
Turmeric 0
Table salt 0
Vinegar 0
Less than 0.1g of carbs. Decreases the GI of rice https://www.nature.com/articles/1601606 The GI of boiled and stored potatoes with vinegar 96 (boiled and stored potatoes 125) https://www.nature.com/articles/1602238/tables/2
Rice bran oil 0
Coconut oil 0
Cooking oil 0
Palm oil 0
Grape seed oil 0
Walnut oil 0
Babassu oil 0
Sunflower oil 0
Avocado oil 0
Canola 0
Mustard oil 0
Cod liver oil 0
Fish oil 0
Chicken meat 0
Chicken liver 0
Duck meat 0
Domestic goose 0
Turkey meat 0
Less than 0.1g of carbs.
Ostrich 0
Bologna sausage 0
Pork 0
Pork chop 0
Meat 0
Pork jowl 0
Almond 0
Walnut 0
Brisket 0
Short ribs 0
Pot roast 0
Ground meat 0
Beef tenderloin 0
Flank steak 0
Rum 0
Vodka 0
Whisky 0
Wine 0
Red Wine 0
Pinot noir 0
White wine 0
Carbonated water 0
French wine 0
Coffee 0
Tea 0
Drinking water 0
Water 0
Absinthe 0
Bottled water 0
Herbal tea 0
Haddock 0
Halibut 0
Atlantic mackerel 0
Pacific saury 0
Alaska pollock 0
Salmon 0
Smoked salmon 0
Sockeye salmon 0
Sardine 0
Shark 0
Swordfish 0
Tuna 0
Crab meat 0
Crab 0
Lobster 0
Bass 0
Chinook salmon 0
Skipjack tuna 0
Rainbow trout 0
Lamb and mutton 0
Veal 0
Game 0
Goat 0
Horse meat 0
Rabbit Meat 0
Chuck steak 0
Rib eye steak 0
Steak 0
Beefsteak 0
Patty 0
Beef 0
Vegetable oil 0
Frog legs 0
Mackerel 0
*The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index

Change log

  • The International Tables of Glycemic Index Values published an updated review in late 2021. The new glycemic index values have been added in our last update. Updated on February 6, 2022.
  • A new study was published in International Food Research Journal in August 2021. We added glycemic index values for Carambola, Jujube, Longan, and Coconut. Updated on October 4, 2021.
Article author photo Victoria Mazmanyan
Collected & medically reviewed by: Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: February 6, 2022