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Glycemic index chart - Complete (600+) list from all sources.

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated: October 13, 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
Prickly pear 7
The GI for nopales (prickly pear cactus). https://academic.oup.com/ajcn/article/114/5/1625/6320814
Nopales 7
Same as prickly pears.
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
Greek yogurt 12
Winter squash 13
Summer squash 13
Peanut 13
Agave nectar 13
Soybean 14
Peanut butter 14
Tofu 15
Full text
Trail mix 15
Passion fruit 16
Jícama 17
Asian pear 18
Yogurt 19
Green bean 20
Black turtle bean 20
French beans 20
Cucumber 21
Cherry 22
Kidney bean 22
Pigeon pea 22
Tamarind 23
Tomato 23
text
Chocolate 23
Mixed nuts 24
Tabletop Sweeteners 24
Goat milk 25
The GI for a goat milk drink prepared with water from powder. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Grapefruit 25
Cashew 25
Milkshake 27
Jujube 27
Fruit leather 27
The mean GI of 3 strawberry fruit leather snacks. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Hot dog 28
Pistachio 28
Barley 28
Lasagne 28
The GI of beef lasagne is 47.
Prune 29
Adzuki bean 29
Lentil 29
Depends on the type: red, green or brown. 25 here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977096/
Eggplant 30
Mothbeans 30
The GI of sprouted mothbeans, cooked in buttermilk. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Chicken Quesadilla 30
The GI for whole-grain quesadillas. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367101/
Milk 31
Spaghetti sauce 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
Lotus root (Nelumbo nucifera root) 33
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
M&Ms Peanut 33
Apricot 34
Rye 34
Custard 35
Vermicelli 35
Kefir 36
Apple 36
Chickpea 36
Cooking plantain 37
Sapodilla 37
SlimFast shake 37
The GI of SlimFast French Vanilla shake. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Soy milk 37
The GI is 18-44 in the Australian study
Carrot cake 37
Burrito 37
Tomato soup 38
Pear 38
Refried beans 38
Navy bean 39
Pinto beans 39
Carrot 39
Cellophane noodles 39
The GI for mung bean noodles
Carob 39
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
Corn nuts 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
Hominy 40
Potato soup 41
The GI for chunky potato and bacon soup. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Sour cherry 41
Wasabi 41
Chocolate cake 41
Apple pie 41
White chocolate 41
Sweet potato chips 41
Fajita 42
Beef noodle soup 42
Dates 42
Peach 42
Mung beans 42
White cake 42
The GI of vanilla cake with vanilla frosting. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Chocolate brownie 42
Corn chips 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
Chicken noodle soup 43
The GI for chicken and vegetable soup with wholegrain pasta. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Nectarine 43
text
Carrot juice 43
Black gram 43
Praline 43
Marmalade 43
Penne 43
V8 juice 43
Lentil soup 44
Smoothie 44
Biscuit 44
Twix 44
Banana chips 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
Lotus seeds 45
The GI of pre-soaked, steamed lotus seeds. https://academic.oup.com/ajcn/article/114/5/1625/6320814
English muffins 45
The GI for whole grain multigrain English muffins. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Tart 45
Dove milk chocolate 45
Buckwheat 45
Plantain chips 45
Chapati (Roti) 45
Cherry juice 45
Apple juice 46
Granola bars 46
The GI for granola bar containing wheat and coconut flour. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Tagliatelle 46
Soba 46
Chicken McNuggets 46
Chicken fingers 46
Minestrone 47
Mandarin orange 47
Canned
Pineapple juice 47
Pudding 47
Bulgur 47
Chow mein 47
Fettuccine 47
Banana 48
Lychee 48
Grape 49
Durian 49
Pumpernickel bread 49
Tostada shells 49
Pasta 49
Spaghetti 49
Taquitos 49
Orange juice 50
Coffeecake 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
Noodle 50
Instant noodles
Wheat 50
Juice 50
Hot chocolate 51
Frozen yogurt 51
Mango 51
Chocolate pudding 51
Candy bar 51
Snickers Bar
Fruit preserves 51
Snickers 51
Pepperoni Pizza 51
The GI for Pizza Hut Super Supreme pizza. https://pubmed.ncbi.nlm.nih.gov/12081815/
Spanish rice 51
Chicken vegetable soup 52
The GI for chunky roast chicken and vegetable soup. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Chicken soup 52
The GI for chunky roast chicken and vegetable soup. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Corn 52
Cowpea (Black-eyed pea) 52
Corn grain 52
Tortilla 52
Granola 53
Blueberry 53
Common plum 53
53 (Italy), 24 (Canada)
Raisin bread 53
Fruitcake 53
Cake with dried date fruit (dwgnah) has a GI of 87 https://www.researchgate.net/publication/344328017
Gelatin dessert 53
Quinoa 53
Paratha 53
Custard apple 54
Fruit salad 54
Pea 54
Taro 54
Chestnut 54
Lemonade 54
Fish sticks 54
Banana bread 54
The GI of banana bread made with wheat flour. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Pound cake 54
Cookie dough 54
Cheese crackers 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
Groat 54
Semolina 54
Kellogg's Frosted Flakes Cereal 55
Halva 55
Arepa 55
Baby food 56
Nattō 56
Puff pastry 56
Croissant 56
Potato chip 56
Bran 56
Hash browns 56
Black bean soup 57
The GI for instant black bean soup, low-fat, spicy. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Wild rice 57
Teff 57
Egg noodles 57
Clif Bar 57
The GI for chocolate brownie Clif bar. https://academic.oup.com/ajcn/article/114/5/1625/6320814
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
Cranberry juice 59
Veggie burger 59
Italian bread 59
The GI of Italian bread, sliced, made with soft whear flour. https://pubmed.ncbi.nlm.nih.gov/27103122/
Muffin 59
Pastry 59
Sherbet 59
Rice pudding 59
Oat 59
Vegetable soup 60
Yautia 60
Rye bread 60
Bread 60
The GI for white wheat bread, toasted.
Rice 60
Pizza 60
Tortellini 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
Raisin Bran Cereal 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
Rice noodles 61
The GI for rice noodles, dried then boiled. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Burger King Whopper 61
Ramen noodle soup 62
Breadfruit 62
Melon 62
text
Multigrain bread 62
Dinner rolls 62
Pan dulce 62
Popcorn 62
Ice cream 62
Marshmallow 62
Milky way 62
Chocolate ice cream 62
MARS 62
68 in the USA.
Bran cereal 63
The mean GI of 3 types of bran flakes. https://academic.oup.com/ajcn/article/114/5/1625/6320814
The GI of high fiber bran cereal is 43.
Coca-Cola 63
Cracker 63
French rolls 63
Focaccia 63
Spelt 63
Grape juice 63
Soup beans 64
Bean paste soup is 74 here https://www.nature.com/articles/1601606
Raisin 64
Rose apple 64
Beetroot 64
Pumpkin 64
Sprite 64
Oat bread 64
The GI of degraded oat bran concentrate bread. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Shortbread 64
Melba toast 64
Rose hip 64
Powerade 65
Oatmeal bread 65
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
Flan 66
Brown rice 66
Triticale 66
Cheeseburger 66
Fast food 66
Hamburger 66
McDonald's Big Mac 66
McChicken Sandwich 66
Cream of Wheat 67
The GI for instant Cream of Wheat is 75.
Bread sticks 67
Angel food cake 67
Soybean meal 68
Pita bread 68
Pita 68
Cornmeal 68
Kellogg's Froot Loops 69
Lucky Charms Cereal 69
Kellogg's Special K 69
The GI of this cereal from France is 84, as the formulation methods differ in countries.
Cereal 69
Depending on the brand the GI value can be really different
Irish soda bread 69
Taco shells 69
Bagel 69
Apricot jam 69
Arborio rice 69
Egg bread 70
Dough 70
The average GI for sourdough wheat bread. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Fig bars 70
Pop tarts 70
Skittles 70
Barley flour 70
The GI for barley flour prepared with water and baked. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Millet flour 70
The GI for finger millet flour. https://www.researchgate.net/publication/342961976 The GI for pearled millet flour is 57.
French fries 70
McDonald's french fries 70
Navajo frybread 70
Kellogg's Honey Smacks Cereal 71
Protein bread 71
The GI of bread made with high protein flour. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Brown sugar 71
Millet 71
Naan 71
Golden Grahams Cereal 72
Rutabagas 72
Iced tea 72
Flour 72
White Bread 73
The mean GI of 35 white wheat flour breads. https://academic.oup.com/ajcn/article/114/5/1625/6320814
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
Prawn crackers (Shrimp chips) 74
General Mills Cheerios 75
Grape-Nuts Cereal 75
Jackfruit 75
Bread stuffing 75
Doughnuts 75
Nachos 75
Watermelon 76
Cornbread 76
Waffle 76
English muffin 77
Pomelo 78
French bread 78
Tapioca 78
The GI for tapioca pudding is 81. https://www.researchgate.net/publication/305716641
Soft serve 79
Oatmeal 79
Broad bean 79
Rice milk 79
The GI of low-fat, calcium enriched rice milk. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Fava beans 79
The GI of frozen, then microwaved fava beans is 63.
Kellogg's Corn Flakes 80
Kellogg's Corn Pops Cereal 80
Corn grits 80
Jelly bean 80
Chinese fried rice 80
The GI for instant fried rice in Yangzhou style. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Wonton wrappers 81
Russet potato 82
The GI of peeled, boiled Russet Burbank potato. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Rice cakes 82
Tamale 82
Kellogg's Rice Krispie Treats 83
The GI value for Rice Krispies cereal. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Pretzel 83
Pretzels 83
Tortilla chips 84
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
Corn cake 87
Mashed potato 87
This is the number for instant mashed potatoes. 76 for mashed potatoes.
Kellogg's Crispix Cereal 88
Star anise 89
Red potato 89
The GI of boiled red potatoes with skin. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Gatorade 89
Corn syrup 90
Cassava 94
Parsnip 97
Coconut milk 97
Amaranth grain 97
Glutinous rice 98
Fruit roll ups 99
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
Quail egg 0
*Explanation
0.41g of net carbs
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
Lard 0
*Explanation
Soybean oil 0
*Explanation
Rice bran oil 0
Wheat germ oil 0
*Explanation
Peanut oil 0
*Explanation
Coconut oil 0
Cooking oil 0
Palm oil 0
Sesame oil 0
*Explanation
Cocoa butter 0
*Explanation
Cottonseed oil 0
*Explanation
Grape seed oil 0
Walnut oil 0
Babassu oil 0
Sunflower oil 0
Duck fat 0
*Explanation
Avocado oil 0
Canola oil 0
Mustard oil 0
Cod liver oil 0
Fish oil 0
Salmon oil 0
*Explanation
Flaxseed oil 0
*Explanation
0.39g of net carbs
Chicken meat 0
Chicken gizzard 0
*Explanation
Chicken heart 0
*Explanation
0.71g of net carbs
Chicken liver 0
*Explanation
0.73g of net carbs
Chicken breast 0
*Explanation
0.51g of net carbs
Chicken neck 0
*Explanation
Chicken thigh 0
*Explanation
0.25g of net carbs
Duck meat 0
Domestic goose 0
Quail meat 0
*Explanation
Turkey meat 0
Less than 0.1g of carbs.
Turkey neck 0
*Explanation
Turkey breast 0
*Explanation
Turkey leg 0
*Explanation
Turkey wing 0
*Explanation
Ground turkey 0
*Explanation
Ground chicken 0
*Explanation
Chicken feet 0
*Explanation
0.2g of net carbs
Ostrich 0
Bologna sausage 0
Headcheese 0
*Explanation
Roast beef 0
*Explanation
0.64g of net carbs.
Pork belly 0
*Explanation
Pork leg 0
*Explanation
Pork loin 0
*Explanation
Pork 0
Pork chop 0
Meat 0
Pork shoulder 0
*Explanation
Pork spare ribs 0
*Explanation
Pork jowl 0
Pork bacon 0
Pork hock 0
*Explanation
Chicory 0
*Explanation
0.9g of carbs
Chrysanthemum 0
*Explanation
Escarole 0
*Explanation
0.27g of carbs
Sweet potato
Yam
Almond 0
Walnut 0
Short ribs 0
Beef shank 0
*Explanation
T bone steak 0
*Explanation
Pot roast 0
Beef ribs 0
*Explanation
Beef sirloin 0
*Explanation
Porterhouse steak 0
*Explanation
Ground meat 0
Brisket 0
Beef tenderloin 0
Flank steak 0
Gin 0
*Explanation
Rum 0
Vodka 0
Whisky 0
Wine 0
Red Wine 0
Pinot noir 0
Syrah wine 0
Zinfandel wine 0
Petite Sirah wine 0
White wine 0
Sangiovese wine 0
Carignane wine 0
Pinot Gris 0
Muller Thurgau 0
Carbonated water 0
Gewürztraminer 0
Gewurztraminer 0
Semillon 0
Riesling 0
Sauvignon blanc 0
Muscat wine 0
French wine 0
Oolong tea 0
*Explanation
0.15g of carbs
Lemon tea 0
*Explanation
0.41g of carbs
Coffee 0
Light beer 0
*Explanation
0.77g of carbs
Rose wine 0
Tea 0
Perrier 0
*Explanation
Drinking water 0
Water 0
Absinthe 0
Bottled water 0
Herbal tea 0
Anchovy 0
*Explanation
Bluefish 0
*Explanation
Burbot 0
*Explanation
Butterfish 0
*Explanation
Carp 0
*Explanation
Croaker 0
*Explanation
Drum fish 0
*Explanation
Eel 0
*Explanation
Flatfish 0
*Explanation
Grouper fish 0
*Explanation
Haddock 0
Herring 0
*Explanation
Ling fish 0
*Explanation
Lingcod 0
*Explanation
Atlantic Mackerel
Mackerel 0
Milkfish 0
*Explanation
Monkfish 0
*Explanation
Mullet fish 0
*Explanation
Perch 0
*Explanation
Pacific saury 0
Alaska pollock 0
Pompano 0
*Explanation
Rockfish 0
*Explanation
Orange roughy 0
*Explanation
Sablefish 0
*Explanation
Smoked salmon 0
Sockeye salmon 0
Sardine 0
Scup 0
*Explanation
Seatrout 0
*Explanation
Shad 0
*Explanation
Shark 0
Sheepshead 0
*Explanation
Smelt 0
*Explanation
Snapper 0
*Explanation
Sturgeon 0
*Explanation
Sucker fish 0
*Explanation
Swordfish 0
Tilefish 0
*Explanation
Tuna 0
Turbot 0
*Explanation
Whitefish 0
*Explanation
Whiting 0
*Explanation
Wolffish 0
*Explanation
Yellowtail 0
*Explanation
Crab meat 0
Crab 0
Crayfish 0
*Explanation
Lobster 0
Cuttlefish 0
*Explanation
0.82g of carbs
Bass 0
Mahimahi 0
*Explanation
Halibut 0
Chinook salmon 0
Sunfish 0
*Explanation
Skipjack tuna 0
Catfish 0
*Explanation
Salmon 0
Rainbow trout 0
Trout 0
*Explanation
Tilapia 0
*Explanation
Lamb and mutton 0
Lamb leg 0
*Explanation
Lamb loin 0
*Explanation
Lamb ribs 0
*Explanation
Lamb shoulder 0
*Explanation
Veal 0
Bear meat 0
*Explanation
Bison meat 0
*Explanation
Caribou meat 0
*Explanation
Game 0
Deer meat 0
*Explanation
Elk meat 0
*Explanation
Goat 0
Horse meat 0
Rabbit Meat 0
Pork skins 0
*Explanation
Scrambled egg 0
Chuck steak 0
Rib eye steak 0
Steak 0
Beefsteak 0
Patty 0
Beef 0
Devilfish 0
*Explanation
Sea cucumber 0
*Explanation
Steelhead trout 0
*Explanation
Vegetable oil 0
Frog legs 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

  • Added glycemic indexes for 262 new foods that were added to FoodStruct database. Updated on 14 October, 2022.
  • 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: October 13, 2022