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Glycemic index chart - Complete (300+) list from all sources.

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.

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

Image Name Glycemic index Source
Cheese 0

https://academic.oup.com/ajcn/article/93/5/984/4597984
Cheese supplementation may lower the glycemic index of a meal. https://www.nature.com/articles/1602942
Cottage cheese 0
Cream cheese 10
Milk 31
Buttermilk N/A
Condensed milk 61
Chocolate milk 35
Depending on brand can be 26, 35 or 37. https://academic.oup.com/jn/article/133/10/3149/4687533 41 in this study
Hot chocolate 51
Milkshake 27
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
Powdered milk 23
Soft serve 79
Yogurt 19
Star anise 0
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/
Cinnamon N/A

74 with glucose (glucose 100) http://www.als-journal.com/712-19/
Cumin 0
Fenugreek 0
93 with glucose (glucose 97) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5897315/ 63 with rice (rice 79) 57 with wheat (wheat 74) http://njirm.pbworks.com/f/6.Comparative%20study%20of%20Fenugreek%20seeds%20on%20glycemic%20index.29-37.pdf
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
Baby food 56
Mayonnaise N/A
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
Duck meat 0
Domestic goose 0
Turkey meat 0
Less than 0.1g of carbs.
Fajita 42
Ostrich 0
Soup beans 64
Bean paste soup is 74 here https://www.nature.com/articles/1601606
Lentil soup 44
Beef noodle soup 42
Minestrone 47
Pea soup 66
Tomato soup 38
Bologna sausage 0
Hot dog 28
Porridge 66
Oatmeal 79
Cereal 69
Depending on the brand the GI value can be really different
Apple 36
Apricot 34
Dried fruit 31
Avocado 40
Banana 48

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
Blueberry 53
Breadfruit 62
Cherimoya 59
The GI of custard apple.
Cherry 22
Custard-apple 54
Dates 42
Common fig 61
Fruit salad 54
Grapefruit 25
Grape 49
Guava 12
Jackfruit 75
Kiwifruit 58

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Lemon N/A
Lychee 48
Mango 51
Melon 62
text
Nectarine 43
text
Olive N/A
Orange 45

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
Orange juice 50
Mandarin orange 47

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Canned
Papaya 59
Passion fruit 16
Peach 42
Pear 38
Persimmon 50
Pineapple 66
Cooking plantain 37

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Common plum 53
53 (Italy), 24 (Canada)
Pomegranate N/A
Prune 29
Pomelo 78

https://pubmed.ncbi.nlm.nih.gov/29058284/
Raisin 64
Sapodilla 37
Soursop 32
Strawberry 40
Tamarind 23
Watermelon 76
Durian 49
Pork 0
Pork chop 0
Meat 0
Pork jowl 0
Navy bean 39
Green bean 20
Beetroot 64

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
Brussels sprout N/A
Cabbage N/A
Carrot 39

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Cassava 94

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Cauliflower N/A
Maize 52
Yardlong bean (Asparagus bean) 86
Cucumber 21
Eggplant 30
Okra N/A
Parsnip 97

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
Pea 54
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
Pumpkin 64

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Rutabagas 72
Sweet potato 70

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Taro 53
Tomato 38
text
Yam 51

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
Jícama 17

https://www.researchgate.net/publication/286364768
Summer squash 13
Arrowroot 14
Tomato juice 31
Broad bean 79
Sesame N/A
Almond 0
Cashew 25

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Chestnut 54
Coconut N/A
Coconut milk 97
Mixed nuts 24
Pecan 10
http://www.glycemicindex.com/blog/2015-16Pdfs/GI%20News%20December%202015%20Final%20pdf.pdf
Pistachio 15
Walnut 0
Pumpkin seed N/A
Flax N/A
Brisket 0
Short ribs 0
Pot roast 0
Ground meat 0
Beef tenderloin 0
Flank steak 0
Beer 66
Rum 0
Vodka 0
Whisky 0
Wine 0
Smoothie 44
Red Wine 0
Pinot noir 0
White wine 0
Carbonated water 0
French wine 0
Coffee 0
Lemonade 54
Tea 0
Coca-Cola 53
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
Adzuki bean 26
The GI for red adzuki beans
Baked beans 40
Black turtle bean 20
The GI for black beans
Kidney bean 22
Bean 33
Chickpea 36
Cowpea (Black-eyed pea) 52
Lentil 29
Depends on the type: red, green or brown. 25 here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977096/
Lima bean 32
Mung bean 31
Cellophane noodles 39
The GI for mung bean noodles
Black gram 43
Peanut 13
Pigeon pea 22
Refried beans 38
Soybean 14
Nattō 56
Soybean meal 68
Soy milk 62

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325842/
The GI is 18-44 in the Australian study
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
Veggie burger 59
Hummus 6

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Peanut butter 14
Tofu 15
Lamb and mutton 0
Veal 0
Game 0
Goat 0
Horse meat 0
Rabbit Meat 0
Biscuit 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
Chocolate cake 41
Gingerbread 86
Pound cake 54
Sponge cake 46
Chocolate brownie 42
Graham cracker 74
Shortbread 64
Puff pastry 56
Saltine cracker 74
The GI for Coleus tuberosus crackers is 41 http://www.ifrj.upm.edu.my/25%20(01)%202018/(42).pdf
Cracker 63
Croissant 67
Muffin 59
Pancake 66
Pastry 59
Waffle 76
Chocolate chip cookie 50
Pita 68
English muffin 77
Apple pie 41
Tart 45
Cream cracker 65
Cinnamon roll 40
Bagel 69
Potato bread 61
The GI for the potato-wheat bread https://pubmed.ncbi.nlm.nih.gov/27608859
Focaccia 61
Pretzel 83
White chocolate 43
Crème caramel 65
Ice cream 62
Sherbet 59
Jelly bean 80
Kit Kat 50
Marshmallow 62
Halva 55
Candy bar 51
Snickers Bar
Custard 36
Mousse 42
Pudding 47
Rice pudding 59
Praline 43
Chocolate ice cream 62
MARS 62
68 in the USA.
Honey 61
Fruit preserves 51
Marmalade 43
Molasses N/A
Brown sugar N/A
Sugar 65
Corn syrup 90
Maple syrup 54

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Snickers 51
Potato chip 56
Chocolate 23
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
Agave nectar 13
Amaranth grain 97

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Barley 28
Buckwheat 54
Groat 45
Bulgur 47
Cornmeal 68
Couscous 65

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
Millet 71
Bran 56
Brown rice 66
Oat 59
Rice 60
Arborio rice 69
Glutinous rice 98
Rye 34
Wheat 50
Flour 72
Wild rice 57
Tagliatelle 46
Pasta 49
Noodle 50
Instant noodles
Soba 46
Quinoa 53
Spelt 63
Teff 57
Spaghetti 49
Rice 60
Semolina 54

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
Millet flour 70
The GI for pearl millet flour is 57
Hash browns 56
Burrito 37
Nachos 74
Taco 39
Cheeseburger 66
Chicken sandwich 74
Fast food 66
Hamburger 66
Coleslaw 39
French fries 70
Mashed potato 87
This is the number for instant mashed potatoes. 76 for mashed potatoes.
McDonald's Big Mac 66
Pizza 60

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
Chicken fingers 46
Ravioli 39
Lasagne 28
The GI of beef lasagne is 47.
Fettuccine 47
Penne 43
Chuck steak 0
Rib eye steak 0
Steak 0
Beefsteak 0
Patty 0
Beef 0
Macaroon 32
Pilaf 60
The GI for whole grain pilaf is 59 https://pubmed.ncbi.nlm.nih.gov/31762024/
Tortilla 52
Tamale 82
Rose hip 64
Juice 50
Nougat 32
Vermicelli 35
Tomato sauce 31
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
Article author photo Victoria Mazmanyan
Collected & medically reviewed by: Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 27, 2021