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Glycemic index (GI) says how fast a food's carbohydrate raises blood sugar. Glycemic load (GL) adds portion size, so it is the better guide to a real serving. Low GI is 55 or under; low GL is 10 or under. Every food below links to its full page with nutrition facts, Nutri-Score and NOVA group.
Work out the glycemic load of your own portion → These figures use a standard serving; the calculator takes any amount.
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Bagel | 72 | 36 | B | 255 |
| Cheese Bread | 60 | 12 | D | 408 |
| Cinnamon Bread | 60 | 7 | C | 253 |
| Cinnamon Raisin Bagel | 68 | 38 | B | 274 |
| Crouton | 72 | 14 | C | 407 |
| English Muffin | 77 | 36 | B | 245 |
| Oat Bran Bread | 48 | 5 | A | 236 |
| Pita Bread | 68 | 10 | B | 275 |
| Potato Bread | 72 | 9 | A | 266 |
| Pumpernickel Bread | 50 | 5 | A | 250 |
| Raisin Bread | 60 | 9 | B | 274 |
| Rye Bread | 58 | 8 | A | 259 |
| White Bread | 75 | 10 | B | 266 |
| Whole Wheat Bread | 74 | 9 | A | 252 |
| Zwieback | 70 | 14 | C | 426 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Blue Cheese | 0 | 0 | E | 353 |
| Butter | 0 | 0 | D | 717 |
| Cheddar Cheese | 0 | 0 | E | 410 |
| Chocolate Ice Cream | 55 | 10 | D | 216 |
| Chocolate Pudding | 48 | 3 | C | 142 |
| Cream Cheese | 10 | 0 | D | 350 |
| Eggnog | 48 | 4 | B | 88 |
| Feta Cheese | 0 | 0 | E | 265 |
| Greek Yogurt | 12 | 0 | A | 59 |
| Ice Cream Sandwich | 55 | 20 | C | 237 |
| Low Fat Yogurt | 38 | 7 | A | 63 |
| Milk | 39 | 5 | B | 61 |
| Sheep Milk | 38 | 5 | B | 108 |
| Strawberry Ice Cream | 52 | 9 | C | 192 |
| Swiss Cheese | 0 | 0 | D | 393 |
| Vanilla Ice Cream | 51 | 8 | D | 207 |
| Vanilla Pudding | 44 | 3 | C | 130 |
| Yogurt | 41 | 5 | B | 61 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Arrowroot | 68 | 2 | A | 65 |
| Cornstarch | 85 | 23 | C | 381 |
| Rice Flour | 72 | 17 | A | 366 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Apple | 36 | 8 | A | 52 |
| Apricot | 34 | 5 | A | 48 |
| Asian Pear | 35 | 3 | A | 42 |
| Banana | 51 | 12 | A | 89 |
| Blackberry | 25 | 2 | A | 43 |
| Blueberry | 53 | 10 | A | 57 |
| Breadfruit | 60 | 13 | A | 103 |
| Cherimoya | 35 | 12 | A | 75 |
| Clementine | 40 | 3 | A | 47 |
| Cranberry | 45 | 4 | A | 46 |
| Currants | 56 | 6 | A | 56 |
| Deglet Noor Dates | 42 | 41 | B | 282 |
| Elderberry | 28 | 5 | A | 73 |
| Feijoa | 35 | 1 | A | 61 |
| Figs | 35 | 3 | A | 74 |
| Fried Plantain | 55 | 13 | A | 309 |
| Goji Berry | 29 | 5 | B | 349 |
| Golden Delicious Apple | 36 | 7 | A | 57 |
| Gooseberry | 25 | 2 | A | 44 |
| Honeydew Melon | 62 | 9 | A | 36 |
| Jackfruit | 50 | 18 | A | 95 |
| Kiwifruit | 53 | 4 | A | 61 |
| Kumquat | 30 | 0 | A | 71 |
| Lime | 20 | 1 | A | 30 |
| Litchi | 57 | 16 | A | 66 |
| Longan | 48 | 7 | A | 60 |
| Mango | 51 | 11 | A | 60 |
| Medjool Dates | 55 | 38 | B | 277 |
| Mulberry | 28 | 0 | A | 43 |
| Nectarine | 43 | 5 | A | 44 |
| Papaya | 60 | 9 | A | 43 |
| Peach | 42 | 5 | A | 39 |
| Pear | 38 | 8 | A | 57 |
| Plantain | 55 | 19 | A | 152 |
| Plum | 39 | 3 | A | 46 |
| Pomegranate | 35 | 4 | A | 83 |
| Raspberries | 32 | 2 | A | 52 |
| Sapodilla | 55 | 19 | A | 83 |
| Sour Cherry | 22 | 4 | A | 50 |
| Soursop | 32 | 10 | A | 66 |
| Strawberry | 40 | 4 | A | 32 |
| Sweet Cherry | 22 | 4 | A | 63 |
| Watermelon | 76 | 8 | A | 30 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Amaranth | 55 | 22 | A | 102 |
| Brown Rice | 68 | 33 | A | 123 |
| Buckwheat | 54 | 13 | A | 343 |
| Buckwheat Groats | 54 | 16 | A | 92 |
| Bulgur | 48 | 12 | A | 83 |
| Corn Flour | 70 | 20 | A | 361 |
| Cornmeal | 68 | 19 | A | 362 |
| Couscous | 65 | 12 | A | 112 |
| Hulled Barley | 25 | 6 | A | 354 |
| Medium Grain Rice | 68 | 36 | B | 130 |
| Millet | 71 | 28 | A | 119 |
| Oats | 55 | 13 | A | 379 |
| Parboiled Rice | 48 | 19 | B | 123 |
| Quinoa | 53 | 18 | A | 120 |
| Semolina | 55 | 15 | A | 360 |
| Short Grain Rice | 72 | 38 | B | 130 |
| Sorghum | 62 | 16 | A | 329 |
| Spelt | 55 | 24 | A | 127 |
| Teff | 57 | 10 | A | 101 |
| White Rice | 73 | 32 | B | 130 |
| Wild Rice | 57 | 18 | A | 101 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Adzuki Beans | 35 | 14 | A | 128 |
| Black Beans | 30 | 8 | A | 132 |
| Canned Beans | 40 | 7 | A | 114 |
| Canned Kidney Beans | 24 | 2 | A | 84 |
| Canned Pinto Beans | 39 | 10 | A | 82 |
| Great Northern Beans | 31 | 8 | A | 118 |
| Green Split Peas | 32 | 5 | A | 364 |
| Kidney Beans | 24 | 6 | A | 127 |
| Lentils | 32 | 8 | A | 116 |
| Mung Beans | 31 | 7 | A | 105 |
| Navy Beans | 31 | 9 | A | 140 |
| Pinto Beans | 39 | 12 | A | 143 |
| Soy Protein Isolate | 15 | 0 | C | 335 |
| Soybean | 16 | 1 | A | 172 |
| Split Peas | 32 | 8 | A | 118 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Chia Seeds | 1 | 0 | A | 486 |
| Lotus Seeds | 28 | 1 | A | 89 |
| Macadamia Nuts | 0 | 0 | C | 718 |
| Peanuts | 14 | 0 | A | 567 |
| Pine Nuts | 0 | 0 | A | 673 |
| Sesame Seeds | 10 | 0 | A | 573 |
| Sunflower Seeds | 15 | 0 | A | 584 |
| Watermelon Seeds | 10 | 0 | C | 557 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Egg Noodles | 46 | 18 | A | 138 |
| Rice Noodles | 53 | 22 | A | 108 |
| Spaghetti | 49 | 18 | A | 158 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Chicken Breast | 0 | 0 | A | 165 |
| Egg | 0 | 0 | B | 143 |
| Fried Egg | 0 | 0 | C | 196 |
| Ground Beef | 0 | 0 | D | 332 |
| Ground Chicken | 0 | 0 | A | 143 |
| Ground Lamb | 0 | 0 | D | 282 |
| Ground Pork | 0 | 0 | C | 263 |
| Ground Turkey | 0 | 0 | A | 148 |
| Poached Egg | 0 | 0 | B | 143 |
| Quail | 0 | 0 | A | 134 |
| Quail Egg | 0 | 0 | B | 158 |
| Salmon | 0 | 0 | B | 208 |
| Scrambled Eggs | 0 | 0 | B | 149 |
| Tuna | 0 | 0 | A | 86 |
| Turkey | 0 | 0 | A | 115 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Peanut Butter | 14 | 1 | D | 598 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Brown Sugar | 65 | 13 | D | 380 |
| High Fructose Corn Syrup | 62 | 9 | D | 281 |
| Honey | 61 | 10 | D | 304 |
| Maple Syrup | 54 | 7 | D | 260 |
| Molasses | 55 | 8 | D | 290 |
| Powdered Sugar | 65 | 5 | D | 389 |
| Turbinado Sugar | 65 | 13 | D | 399 |
| Food | GI | GL / serving | Nutri-Score | kcal / 100 g |
|---|---|---|---|---|
| Arugula | 10 | 0 | A | 25 |
| Asparagus | 10 | 0 | A | 20 |
| Baby Carrot | 35 | 0 | A | 35 |
| Baked Potato | 78 | 10 | A | 93 |
| Bamboo Shoot | 10 | 0 | A | 27 |
| Beet | 64 | 6 | A | 43 |
| Boiled Potato | 78 | 24 | A | 86 |
| Broccoli | 10 | 0 | A | 34 |
| Brussels Sprouts | 15 | 1 | A | 43 |
| Cabbage | 10 | 0 | A | 25 |
| Carrot | 39 | 2 | A | 41 |
| Cassava | 46 | 34 | A | 160 |
| Cauliflower | 10 | 0 | A | 25 |
| Celeriac | 15 | 2 | A | 42 |
| Celery | 10 | 0 | A | 14 |
| Corn | 52 | 10 | A | 96 |
| Cucumber | 10 | 0 | A | 10 |
| Eggplant | 15 | 0 | A | 25 |
| Endive | 10 | 0 | A | 17 |
| Enoki Mushroom | 10 | 0 | A | 37 |
| Frozen Peas | 48 | 4 | A | 78 |
| Garlic | 10 | 4 | A | 149 |
| Green Beans | 15 | 1 | A | 31 |
| Kale | 10 | 0 | A | 35 |
| Kohlrabi | 10 | 0 | A | 27 |
| Lima Beans | 32 | 4 | A | 338 |
| Lotus Root | 35 | 4 | A | 74 |
| Mashed Potato | 85 | 22 | A | 106 |
| Mushroom | 10 | 0 | A | 22 |
| Napa Cabbage | 10 | 0 | A | 12 |
| Okra | 15 | 1 | A | 33 |
| Onion | 10 | 1 | A | 40 |
| Oyster Mushroom | 10 | 0 | A | 33 |
| Parsnip | 97 | 17 | A | 75 |
| Peas | 48 | 6 | A | 81 |
| Potato | 78 | 26 | A | 93 |
| Pumpkin | 75 | 5 | A | 26 |
| Radicchio | 10 | 0 | A | 23 |
| Radish | 10 | 0 | A | 16 |
| Red Cabbage | 10 | 0 | A | 31 |
| Red Potato | 72 | 22 | A | 70 |
| Russet Potato | 82 | 27 | A | 95 |
| Rutabaga | 72 | 9 | A | 37 |
| Savoy Cabbage | 10 | 0 | A | 27 |
| Shallot | 10 | 1 | A | 72 |
| Shiitake Mushroom | 10 | 0 | A | 34 |
| Spinach | 10 | 0 | A | 23 |
| Sun Dried Tomato | 35 | 8 | A | 258 |
| Sweet Corn | 52 | 8 | A | 86 |
| Sweet Potato | 63 | 12 | A | 90 |
| Swiss Chard | 10 | 0 | A | 19 |
| Taro | 55 | 13 | A | 112 |
| Tomato | 15 | 0 | A | 18 |
| Tomatoes | 15 | 0 | A | 15 |
| Turnip | 62 | 4 | A | 28 |
| Watercress | 10 | 0 | A | 11 |
| Yam | 54 | 19 | A | 118 |
Sources: NutriOptio GI reference table (University of Sydney GI database, international GI/GL tables) and USDA FoodData Central SR Legacy. General information, not medical advice.