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The Glycemic Index of Foods

The glycemic index is a rating system that assigns a number to any given food designating the rate at which the sugars in that food produce an insulin response in the body. Foods are rated from 0 - 100. The higher the number, the more quickly that food raises blood sugar levels; low numbers are assigned to foods that raise blood sugar very slowly.

Here's a chart of common foods listing glycemic index and glycemic load per serving.


Food

Glycemic Index

Serving
Size

Carbs (g) per serving

Glycemic Load

Dates, dried

103

2 oz

40

42

Cornflakes

81

1 cup

26

21

Jelly beans

78

1 oz

28

22

Puffed rice cakes

78

3 cakes

21

17

Russet potato (baked)

76

1 medium

30

23

Doughnut

76

1 medium

23

17

Soda crackers

74

4 crackers

17

12

White bread

73

1 large slice

14

10

Watermelon

72

 1 cup

11

8

Popcorn

72

 2 cups

10

7

Table sugar (sucrose)

68

2 tsp

10

7

Pancake

67

6" diameter

58

39

White rice (boiled)

64

1 cup

36

23

Macaroni and cheese

64

 1 serving

47

30

Raisins

64

 1 small box

32

20

Ice cream

61

 1 cup

16

10

Oatmeal

58

 1 cup

21

12

Snickers Bar

55

 1 bar

64

35

Honey

55

 1 tbsp

17

9

Brown rice (boiled)

55

1 cup

33

18

Potato chips

54

 4 oz

55

30

Bananas

52

 1 large

27

14

Oranges

48

 1 medium

12

6

Carrots

47

 1 large

5

2

Pasta, semola/white;
boiled 10-15 min

44

1 cup

40

18

Oranges, raw

42

1 medium

11

5

Rye, pumpernickel bread

41

1 large slice

12

5

Pears, raw

38

1 medium

11

4

Apples, raw

38

1 medium

15

6

All-Bran™ cereal

38

1 cup

23

9

Pasta, semola/white;
boiled 5 min

38

1 cup

40

15

Pasta, whole wheat; boiled

37

1 cup

37

14

Lowfat yogurt

33

 1 cup

47

16

Skim milk

32

8 fl oz

13

4

Pizza

30

 2 slices

42

13

Lentils, dried; boiled

29

1 cup

18

5

Kidney beans, dried; boiled

28

1 cup

25

7

Pearled barley; boiled

25

1 cup

42

11

Bean sprouts

25

1 cup

4

1

Grapefruit

25

1/2 large

11

3

Bean sprouts

25

 1 cup

4

1

Grapefruit

25

 1/2 large

11

3

Peanuts

14

 4 oz

15

2







Related information on the glycemic index:

Glycemic Index Diets

Glycemic Index and Weight Loss


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