Glycemic Index Chart
The Glycemic Index Chart is a health reference tool covering glycemic index chart, gi level chart, gi index chart, glycemic index food chart. Use the chart below to look up values instantly. Printable and downloadable versions are available on this page.
Glycemic Index Lookup
Search any food to get its GI score, glycemic load, serving size, and blood sugar impact rating — or compare two foods side by side.
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Glycemic Index Chart — Foods by Category
| Food | Glycemic Index (GI) | GI Category | Glycemic Load (GL) per Typical Serving |
|---|---|---|---|
| Glucose (reference) | 100 | High GI | Reference value |
| Dates (dried) | 103 | High GI | GL ≈ 18 per 60g serving |
| Baked potato (russet) | 85 | High GI | GL ≈ 26 per 150g |
| Cornflakes cereal | 81 | High GI | GL ≈ 20 per 30g |
| Pretzels | 83 | High GI | GL ≈ 16 per 30g |
| White rice (short grain, cooked) | 73 | High GI | GL ≈ 29 per 150g |
| Watermelon | 72 | High GI | GL ≈ 4 per 120g (high GI but very low GL — mostly water) |
| White bread | 75 | High GI | GL ≈ 10 per 30g slice |
| Doughnuts | 76 | High GI | GL ≈ 17 per doughnut |
| Instant oatmeal | 83 | High GI | GL ≈ 30 per 250mL serving |
| Bagel (white) | 72 | High GI | GL ≈ 25 per bagel |
| Sports drinks (Gatorade) | 78 | High GI | GL ≈ 12 per 250mL |
| Pineapple | 59 | Medium GI | GL ≈ 7 per 120g |
| Banana (ripe) | 62 | Medium GI | GL ≈ 16 per banana |
| Couscous (boiled) | 65 | Medium GI | GL ≈ 23 per 150g |
| Basmati white rice | 58 | Medium GI | GL ≈ 22 per 150g |
| Sweet potato (boiled) | 63 | Medium GI | GL ≈ 11 per 150g |
| Whole wheat bread | 69 | Medium GI | GL ≈ 9 per 30g slice |
| Orange juice | 57 | Medium GI | GL ≈ 12 per 250mL |
| Cantaloupe melon | 65 | Medium GI | GL ≈ 4 per 120g |
| Boiled new potatoes | 62 | Medium GI | GL ≈ 12 per 150g |
| Apple | 36 | Low GI | GL ≈ 6 per 120g |
| Orange | 43 | Low GI | GL ≈ 5 per 120g |
| Grapes | 53 | Low GI | GL ≈ 8 per 120g |
| Carrots (boiled) | 39 | Low GI | GL ≈ 2 per 80g |
| Rolled oats (traditional) | 55 | Low GI | GL ≈ 13 per 250mL cooked |
| Brown rice (boiled) | 50 | Low GI | GL ≈ 16 per 150g |
| Chickpeas (boiled) | 28 | Low GI | GL ≈ 8 per 150g |
| Lentils (boiled) | 29 | Low GI | GL ≈ 5 per 150g |
| Kidney beans (boiled) | 29 | Low GI | GL ≈ 7 per 150g |
| Soy milk | 34 | Low GI | GL ≈ 1 per 250mL |
| Whole milk | 27 | Low GI | GL ≈ 3 per 250mL |
| Peanuts | 14 | Low GI | GL ≈ 1 per 30g |
| Non-starchy vegetables (broccoli, spinach, lettuce) | Below 15 | Low GI | GL ≈ 1 or below |
| Meat, fish, eggs, cheese | 0 | No carbohydrates | No GI or GL — these foods do not raise blood sugar |
Source: International Table of Glycemic Index and Glycemic Load Values 2008
What Is the Glycemic Index?
- The Glycemic Index (GI) is a scale from 0 to 100 that ranks carbohydrate-containing foods by how quickly and how much they raise blood glucose after eating. Pure glucose is assigned a reference value of 100.
- Foods are classified as Low GI (55 and below), Medium GI (56 to 69), or High GI (70 and above). Low-GI foods cause a slower, more gradual rise in blood sugar while high-GI foods cause a rapid spike.
- The Glycemic Load (GL) is a more practical measure than GI alone — it accounts for both the GI and the amount of carbohydrate in a typical serving. Watermelon has a high GI of 72 but a very low GL of approximately 4 because a typical serving contains very little carbohydrate by weight (it is mostly water).
- GI values are determined experimentally by feeding test subjects a fixed amount of carbohydrate and measuring blood glucose response over 2 hours. Values can vary with ripeness (riper fruit is higher GI), cooking method (al dente pasta is lower GI than overcooked pasta), and food preparation.
Glycemic Index Lookup
Search any food to get its GI score, glycemic load, serving size, and blood sugar impact rating. Use Compare mode to view two foods side by side.
Frequently Asked Questions
What is a low GI food?
A low GI food scores 55 or below on the glycemic index — it causes a gradual rise in blood sugar rather than a spike. Examples include most vegetables, legumes, whole oats, basmati rice, most fruits, and dairy products.
What is the difference between GI and GL?
GI measures how quickly a carbohydrate food raises blood sugar per 50g of carbohydrate. Glycemic Load adjusts for serving size — a high-GI food eaten in a small portion may have a low glycemic load. GL = GI × grams of carbohydrate in the serving ÷ 100.
Is a low GI diet good for diabetes?
Research supports low GI diets for improving blood sugar control in Type 2 diabetes and reducing A1C. The American Diabetes Association recognises low GI eating as one of several evidence-based dietary approaches for blood sugar management.
Does cooking affect the GI of foods?
Yes — cooking generally raises the GI of starchy foods by breaking down starch granules making them more rapidly digestible. Al dente pasta has a lower GI than overcooked pasta. Cooling cooked starches (like rice or potatoes) and reheating them actually lowers their GI by forming resistant starch.
Is white rice high GI?
Yes — most white rice varieties have a high GI between 64 and 93. Basmati rice is an exception at approximately 58 (medium GI) due to its higher amylose content which digests more slowly.
Are all fruits high GI?
No — most whole fruits have a low to medium GI despite tasting sweet, because their natural sugars are accompanied by fibre and water which slow absorption. Only very ripe bananas, dates, and watermelon have high GI values.
What is resistant starch?
Resistant starch is a type of carbohydrate that resists digestion in the small intestine and acts more like dietary fibre — it does not raise blood sugar significantly. It forms when cooked starchy foods like potatoes or rice are cooled — reheating converts some of it back to regular starch but cooling pasta salad or rice salad preserves its resistant starch content.
Is the glycemic index useful for weight loss?
Low GI diets may support weight management by reducing hunger and improving satiety — slower-digesting foods tend to keep people fuller for longer. However total calorie intake and overall diet quality remain more important for weight loss than GI alone.