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Insulin index chart of 140+ foods - complete list with sources

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated: September 09, 2024
Education: General Medicine at YSMU

The insulin index of foods demonstrates how much a food increases the insulin level in the blood, in the first two-hour period after consumption. The insulin index is measured by using a portion of the given food, along with a reference food, containing equal amounts of calories, usually 250 calories or 1000kJ (1). 

Prolonged high levels of insulin in the blood can be a risk factor for various diseases. Therefore, food’s ability to induce insulin secretion after consumption can play an important role in the prevention and management of metabolic syndromes, such as insulin resistance and type 2 diabetes (2).

Whilst the well-studied glycemic index of foods provides an idea of how the given food affects the body, it often falls short when giving information about foods with low carbohydrate content, such as lean meats, certain vegetables, or dairy products. For this reason, the insulin index can be a more useful tool when measuring the body’s response to food.

The dietary insulin index depends not only on carbohydrate content but also quantity and quality of protein, fat, and their interactions (2).

The higher the insulin index of the food, the more insulin the body produces as a response. Foods with lower insulinemic indices are recommended as part of a healthy diet, to help reduce risk of developing metabolic syndromes. The insulin index of pure glucose, for example, is 100, while avocados have an insulin index of 6.

Using all reliable and accessible, scientifically-backed information we have collected a complete list of the insulin indices of over 100 foods. This list will grow as more studies are carried out about the insulin index of other foods.

Sources.

  1. https://www.sciencedirect.com/science/article/pii/B9780128132784000099
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4955203/

Insulin index table

Image Name Insulin index Source
Brie 7
Cheese 33
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – 45
https://ses.library.usyd.edu.au/handle/2123/11945 – II for fat-free cheddar cheese is 20; II for regular cheese is 33
Cottage cheese 40
https://ses.library.usyd.edu.au/handle/2123/11945 – II for reduced-fat cottage cheese is 40
https://ses.library.usyd.edu.au/handle/2123/11945 – II for low-fat cottage cheese is 52
Cream cheese 18
Milk 34
https://ses.library.usyd.edu.au/handle/2123/11945 – II for full cream milk is 24; II for 1% fat milk is 34; II for skim milk is 60
Chocolate milk 46
Egg 23
Butter 2
Powdered milk 75-95
Soft serve 89
https://academic.oup.com/jn/article/133/10/3149/4687533 – II for vanilla ice cream is 54
https://polyols-eu.org/wp-content/uploads/Publication.pdf – II for ice cream (type not specified) is 79
Ice cream sandwich N/A
American cheese 42
https://ses.library.usyd.edu.au/handle/2123/11945 – II for low-fat processed cheese is 42
Yogurt 84
https://ses.library.usyd.edu.au/handle/2123/11945 – II for low-fat strawberry yogurt is 84; II for peach-mango frozen yogurt is 64
Vinegar N/A
https://www.researchgate.net/publication/7729967https://www.researchgate.net/publication/10758390 – II value unavailable, but vinegar lowers the II of white wheat bread
Baby food N/A
Olive oil 3
Sunflower oil N/A
https://pubmed.ncbi.nlm.nih.gov/12888640/ – the fat type (sunflower oil or butter) does not affect the II value
Chicken meat 23
Barbecue chicken N/A
Lentil soup N/A
Broth N/A
https://www.researchgate.net/publication/270676832 – II of white rice with chicken broth is 87
Chicken soup N/A
Fish soup N/A
Fish sauce N/A
Tomato soup N/A
Bologna sausage 11
Hot dog 16
Porridge 40
Oatmeal 40
Cereal 23
https://ses.library.usyd.edu.au/handle/2123/11945 – II depends on the type of cereal and ranges from 23 up to 110; II for all-bran cereal is 23
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II depends on the type of cereal and ranges from 32 up to 100; II for all-bran cereal is 32
https://clinicaltrials.gov/ProvidedDocs/93/NCT03387293/Prot_SAP_000.pdf – 23 (type not specified)
Apple 59
Apple juice 47
Dried fruit N/A
Avocado 6
Banana 81
Dates 64
Figs N/A
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722713/ – fig extract reduces the II value
Grape 82
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for black grapes (Waltham cross) is 82
https://ses.library.usyd.edu.au/handle/2123/11945 – II for Australian grapes is 60
https://polyols-eu.org/wp-content/uploads/Publication.pdf – II for grapes (type not specified) is 68
https://synapse.koreamed.org/articles/1043926 – II for grapes (S. Korea) is 72
Mango 112
Melon N/A
https://www.researchgate.net/publication/26770180 – II for honeydew melon is 127
Honeydew 127
Orange 60
Orange juice 55
Mandarin orange 60
https://synapse.koreamed.org/articles/1043926 – II for mandarin oranges (S. Korea) is 60
Papaya 129
Peach 39
https://ses.library.usyd.edu.au/handle/2123/11945 – II for raw peaches is 39; II for peaches canned in juice is 54; II for peaches canned in syrup is 65
Pear 45
https://synapse.koreamed.org/articles/1043926 – II for pears (S. Korea) is 45
Persimmon 47
Raisin 42
Watermelon 84
https://synapse.koreamed.org/articles/1043926 – II for watermelon (S. Korea) is 45
Clementine N/A
https://synapse.koreamed.org/articles/1043926 – II for tangerine (S. Korea) is 60
Pork 19
Pork chop 19
Ham 19
Broccoli 29
https://ses.library.usyd.edu.au/handle/2123/11945 – II for steamed broccoli is 29
Carrot 42
Cassava N/A
https://www.ffhdj.com/index.php/ffhd/article/view/772/1371 – II for cassava dough, cassava flakes, and cassava chips are 56, 69, and 97, respectively.
Cauliflower 48
https://ses.library.usyd.edu.au/handle/2123/11945 – II for steamed cauliflower is 48
Corn 53
Pea 37
https://ses.library.usyd.edu.au/handle/2123/11945 – II for steamed, frozen peas is 37
Gratin N/A
The II for boiled potatoes is 121.
Pumpkin 77
https://ses.library.usyd.edu.au/handle/2123/11945 – II for baked butternut pumpkin is 77
Spinach N/A
https://www.researchgate.net/publication/270676832 – spinach lowers the II of white rice
Sweet potato 96
https://ses.library.usyd.edu.au/handle/2123/11945 – II for steamed orange sweet potato is 96
Taro 73
Yam 64
Carrot juice 41
Potato 121
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for boiled Russet potatoes is 121
https://ses.library.usyd.edu.au/handle/2123/11945 – II for boiled Russet potatoes is 88
Nopales N/A
https://www.researchgate.net/publication/264868472 – the II for the Mexican herb nopal is 36
Mexican tea N/A
The II for the Mexican herb nopal is 36 https://www.researchgate.net/publication/264868472
Walnut 7
Beefsteak 51
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for topside lean beef steak is 51
https://ses.library.usyd.edu.au/handle/2123/11945 – II for grilled beef steak is 37
Beef tenderloin 51
Flank steak 51
Beer 20
https://ses.library.usyd.edu.au/handle/2123/11945 – II for beer (4.9% alcohol) is 20
White wine 3
Tea N/A
Coca-Cola 60
Distilled beverage 1
Cod 59
Haddock 59
Alaska pollock 59
Swordfish 59
Bass 59
Halibut 59
Tuna 22
https://ses.library.usyd.edu.au/handle/2123/11945 – II for tuna in oil is 16; II for tuna in water is 26
Baked beans 88
Kidney beans 69
https://www.researchgate.net/publication/19614236 – II for dried kidney beans is 69
Navy beans 120
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for canned navy beans in tomato sauce is 120
https://ses.library.usyd.edu.au/handle/2123/11945 – II for canned navy beans is 23
Chickpeas N/A
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4730744/ – the II for hummus is 52
https://www.researchgate.net/publication/19880445 – the II for chickpeas with Lebanese bread is 243
Lentil 58
https://www.researchgate.net/publication/19614236 – II for lentils served in tomato sauce is 103
Cellophane noodles 38
Peanut 20
Soy milk 10
https://www.researchgate.net/publication/6608811 – II of white bread with soy milk is 111
Hummus 52
Peanut butter 15
Tofu 21
Lamb 21
Biscuit 48
https://ses.library.usyd.edu.au/handle/2123/11945 – II for plain arrowroot biscuit is 48
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for cookies is 92
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770275/ – II for rotary molded cookies is 62; II for sandwiched rotary molded cookies is 58
Wheat Bread 100
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for fresh white bread from wheat flour is 100; II for whole-meal bread is 96; II for grain bread is 56
https://ses.library.usyd.edu.au/handle/2123/11945 – II for grain bread is 41; II for wholemeal bread is 70
https://www.researchgate.net/publication/26770180 – II for grain bread is 71
White Bread 100
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for fresh white bread from wheat flour is 100
Chocolate cake 82
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for chocolate cake with frosting is 82
Gingerbread 73
Pound cake N/A
Chocolate brownie 60
https://ses.library.usyd.edu.au/handle/2123/11945 – II for a chocolate brownie with frosting is 60
Butter cookie N/A
https://ses.library.usyd.edu.au/handle/2123/11945 – II for plain arrowroot biscuit is 48
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for chocolate chip cookies is 92
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770275/ – II for rotary molded cookies is 62; II for sandwiched rotary molded cookies is 58
Cracker 87
Croissant 79
Doughnuts 74
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for doughnuts with cinnamon sugar is 74
https://ses.library.usyd.edu.au/handle/2123/11945 – II for doughnuts with cinnamon sugar is 54
French toast 79
Muffin 69
https://ses.library.usyd.edu.au/handle/2123/11945 – II for honey-raisin bran muffin is 37; II for blueberry streusel muffin and a fat-free blueberry muffin is 69
Pancake 58
Sweet roll 42
https://ses.library.usyd.edu.au/handle/2123/11945 – II for cinnamon swirl pastry is 42
Baker's yeast N/A
https://www.nature.com/articles/1601680.pdf?origin=ppub – II for Einkorn yeast bread is 98
Chocolate chip cookie 92
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for chocolate chip cookies is 92
https://ses.library.usyd.edu.au/handle/2123/11945 – II for Chips Ahoy’s chocolate chip cookies is 33; II for the reduced-fat version is 49; II for Arnott’s chocolate chip cookies is 67
Apple pie 47
Saltine cracker 87
Popcorn 39
Pretzel 102
https://ses.library.usyd.edu.au/handle/2123/11945 – II for 97% fat-free pretzels is 74
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3686824/ – II for wheat pretzel is 79; II for soy pretzel is 75
White chocolate 63
Ice cream 65
https://ses.library.usyd.edu.au/handle/2123/11945 – II for vanilla ice cream is 65
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for vanilla ice cream is 89
https://academic.oup.com/jn/article/133/10/3149/4687533 – II for vanilla ice cream is 54
https://polyols-eu.org/wp-content/uploads/Publication.pdf – II for ice cream (type not specified) is 79
Sherbet 76
Jelly bean 160
Chocolate pudding 80
https://academic.oup.com/jn/article/133/10/3149/4687533 – II for chocolate pudding is 80; II for vanilla pudding is 62
Candy bar N/A
Cocoa bean N/A
Custard 57
Pudding 80
Rice pudding N/A
https://academic.oup.com/jn/article/133/10/3149/4687533 – II for chocolate pudding is 80; II for vanilla pudding is 62
Chocolate ice cream 71
Mars 122
Honey 62
https://www.researchgate.net/publication/236880818 – II values for 8 types of honey range between 40 and 67
Fruit preserves N/A
Molasses N/A
Brown sugar 83
Corn syrup N/A
https://www.researchgate.net/publication/267871575 – II for high-fructose corn syrup is 65
Snickers 37
Potato chips 61
Chocolate 34
https://ses.library.usyd.edu.au/handle/2123/11945 – II for milk chocolates (Hershey) is 34
Sugar substitute 35
Cornmeal N/A
Couscous 84
Millet 104
Bran 51
https://www.nature.com/articles/1602561/tables/2 – II value for an oat product containing 45g of oat bran is 51
Brown rice 62
Oat 75
https://www.nature.com/articles/1602561/tables/2 – II for an oat product containing 6g of oat starch is 75
Rice 79
https://pubmed.ncbi.nlm.nih.gov/25789978/ – II for Basmati rice is 57; II for Jasmine rice is 76
Rye N/A
Tagliatelle N/A
Pasta 40
https://ses.library.usyd.edu.au/handle/2123/11945 – II for boiled white and wholemeal pasta is 29
Noodles 22
https://ses.library.usyd.edu.au/handle/2123/11945 – II for Hokkien noodles is 22
Spaghetti 46
https://www.mdpi.com/2072-6643/13/2/451 – II for semolina spaghetti is 46
https://www.researchgate.net/publication/10758390 – II for spaghetti (type not specified) is 42
https://www.nature.com/articles/1600718.pdf?origin=ppub – II for semolina spaghetti is 46; II for whole grain spaghetti is 55
Semolina N/A
https://www.mdpi.com/2072-6643/13/2/451 – II for semolina spaghetti is 46
Taco 24
Coleslaw 20
French fries 74
Mashed potato 118
McDonald's french fries 57
Pizza 64
Chicken fingers 41
https://ses.library.usyd.edu.au/handle/2123/11945 – II for chicken nuggets is 41
Lasagne 34
Fettuccine N/A
Penne N/A
Rib eye steak 51
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for topside lean beef steak is 51
https://ses.library.usyd.edu.au/handle/2123/11945 – II for grilled beef steak is 37
Steak 51
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for topside lean beef steak is 51
https://ses.library.usyd.edu.au/handle/2123/11945 – II for grilled beef steak is 37
Beef 51
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for topside lean beef steak is 51
https://ses.library.usyd.edu.au/handle/2123/11945 – II for grilled beef steak is 37
Tortilla 36
https://ses.library.usyd.edu.au/handle/2123/11945 – II for white corn tortilla is 36
Rose hip N/A
Juice 55
Vermicelli N/A
Tomato sauce 41
https://ses.library.usyd.edu.au/handle/2123/11945 – II for tomato pasta sauce is 41
Bean 88
https://ses.library.usyd.edu.au/handle/2123/11945 – II for canned navy beans is 23; II for baked beans is 88
https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for baked beans (canned navy beans in tomato sauce) is 120
Vegetable oil N/A
Article author photo Victoria Mazmanyan
Collected & medically reviewed by: Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: September 9, 2024