Glycemic Index Chart: 300+ Foods Ranked from Low to High GI

TL;DR: This chart ranks 300+ common foods by glycemic index, organized into grains, fruits, vegetables, dairy, protein, snacks, beverages, and more. Use it as a quick reference for meal planning. Low GI is 55 or under, medium is 56-69, and high is 70+.

How to Use This Glycemic Index Chart

This is a comprehensive reference table of glycemic index values for over 300 common foods. Every GI value listed here comes from published clinical testing, primarily from the University of Sydney’s GI database and peer-reviewed studies.

Use this chart to compare foods within the same category, identify lower-GI swaps, and build meals that keep blood sugar steady. Remember that GI measures a single food eaten in isolation. Real meals combine multiple foods, and adding protein, fat, or fiber to a high-GI food can substantially lower the overall glycemic response.

Foods are organized by category so you can quickly scan the section relevant to your meal.

Grains & Starches

Food	GI Score	GI Rating	Serving Size
Barley, pearled, boiled	28	Low	150g cooked
Bulgur wheat	48	Low	150g cooked
Buckwheat	49	Low	150g cooked
Quinoa	53	Low	150g cooked
Spaghetti, white, al dente	46	Low	180g cooked
Spaghetti, whole wheat	42	Low	180g cooked
Fettuccine, egg	40	Low	180g cooked
Vermicelli, rice	58	Medium	180g cooked
Macaroni, white	47	Low	180g cooked
Linguine	46	Low	180g cooked
Brown rice, long grain	50	Low	150g cooked
Basmati rice, white	58	Medium	150g cooked
Jasmine rice	89	High	150g cooked
White rice, short grain	72	High	150g cooked
White rice, long grain	73	High	150g cooked
Wild rice	57	Medium	150g cooked
Arborio rice (risotto)	69	Medium	150g cooked
Steel-cut oats	42	Low	40g dry
Rolled oats	55	Low	40g dry
Instant oatmeal	79	High	35g dry
Millet, boiled	71	High	150g cooked
Couscous	65	Medium	150g cooked
Polenta	68	Medium	150g cooked
Cornmeal	69	Medium	150g cooked
Amaranth, boiled	97	High	150g cooked
Teff, boiled	57	Medium	150g cooked

Breads

Food	GI Score	GI Rating	Serving Size
Pumpernickel bread	41	Low	1 slice (30g)
Sourdough, white	54	Low	1 slice (30g)
Sourdough, whole wheat	48	Low	1 slice (30g)
100% whole grain bread	51	Low	1 slice (30g)
Rye bread, dark	50	Low	1 slice (30g)
Rye bread, light	63	Medium	1 slice (30g)
Pita bread, white	57	Medium	1 small (30g)
Pita bread, whole wheat	56	Medium	1 small (30g)
Whole wheat bread	69	Medium	1 slice (30g)
White bread	75	High	1 slice (30g)
French baguette	95	High	1 slice (30g)
Bagel, white	72	High	1 medium (70g)
Corn tortilla	52	Low	1 medium (30g)
Flour tortilla, white	30	Low	1 medium (35g)
English muffin	77	High	1 muffin (57g)
Gluten-free white bread	71	High	1 slice (30g)
Naan bread	71	High	1 piece (60g)
Ciabatta	73	High	1 slice (30g)
Croissant	67	Medium	1 medium (57g)
Waffles	76	High	1 waffle (75g)

Fruits

Food	GI Score	GI Rating	Serving Size
Cherries	22	Low	120g
Grapefruit	25	Low	1/2 medium
Dried apricots	30	Low	60g
Apple	36	Low	1 medium (120g)
Pear	38	Low	1 medium (120g)
Plum	39	Low	2 medium
Strawberries	40	Low	120g
Orange	43	Low	1 medium
Peach	42	Low	1 medium
Blueberries	53	Low	120g
Grapes	46	Low	120g
Kiwi	50	Low	2 medium
Mango	51	Low	120g
Banana, slightly underripe	42	Low	1 medium
Banana, ripe	51	Low	1 medium
Banana, overripe	62	Medium	1 medium
Pineapple	59	Medium	120g
Cantaloupe	65	Medium	120g
Papaya	56	Medium	120g
Raisins	64	Medium	60g
Dates, dried	42	Low	60g
Figs, dried	61	Medium	60g
Watermelon	76	High	120g
Lychee	79	High	120g
Cranberries, dried, sweetened	64	Medium	40g
Apricot, fresh	34	Low	3 medium
Nectarine	43	Low	1 medium
Avocado	~15	Low	1/2 medium
Coconut, fresh	45	Low	80g
Pomegranate	53	Low	1/2 medium
Raspberries	32	Low	120g
Blackberries	25	Low	120g

Vegetables

Food	GI Score	GI Rating	Serving Size
Broccoli	~10	Low	80g
Cauliflower	~10	Low	80g
Spinach	~15	Low	80g
Lettuce	~15	Low	80g
Cabbage	~10	Low	80g
Zucchini	~15	Low	80g
Cucumber	~15	Low	80g
Mushrooms	~10	Low	80g
Bell peppers	~15	Low	80g
Tomato	15	Low	1 medium
Asparagus	~15	Low	80g
Green beans	~15	Low	80g
Celery	~15	Low	80g
Onion	10	Low	1 medium
Eggplant	~15	Low	80g
Artichoke	~15	Low	1 medium
Kale	~15	Low	80g
Brussels sprouts	~15	Low	80g
Carrots, raw	16	Low	80g
Carrots, boiled	39	Low	80g
Sweet potato, boiled	44	Low	150g
Sweet potato, baked	61	Medium	150g
Yam	37	Low	150g
Taro, boiled	53	Low	150g
Corn on the cob	48	Low	1 medium ear
Corn, sweet, boiled	52	Low	80g
Green peas	48	Low	80g
Butternut squash	51	Low	80g
Pumpkin	64	Medium	80g
Beets, boiled	64	Medium	80g
Parsnip	52	Low	80g
Potato, boiled	78	High	150g
Potato, baked	85	High	150g
Potato, mashed	87	High	150g
Potato, instant mashed	87	High	150g
French fries	75	High	150g
Potato, new/baby, boiled	54	Low	150g
Sweet corn, canned	55	Low	80g

Legumes & Beans

Food	GI Score	GI Rating	Serving Size
Soybeans, boiled	16	Low	150g
Hummus	6	Low	30g
Peanuts	14	Low	50g
Lentils, green, boiled	30	Low	150g
Lentils, red, boiled	26	Low	150g
Chickpeas, boiled	28	Low	150g
Kidney beans	24	Low	150g
Black beans	30	Low	150g
Navy beans	31	Low	150g
Lima beans	32	Low	150g
Butter beans	31	Low	150g
Cannellini beans	31	Low	150g
Split peas, boiled	32	Low	150g
Black-eyed peas	42	Low	150g
Baked beans, canned	48	Low	150g
Fava beans	40	Low	150g
Mung beans	31	Low	150g
Edamame	18	Low	80g

Dairy & Alternatives

Food	GI Score	GI Rating	Serving Size
Full-fat milk	27	Low	250ml
Skim milk	32	Low	250ml
Soy milk	34	Low	250ml
Oat milk	69	Medium	250ml
Rice milk	86	High	250ml
Almond milk, unsweetened	25	Low	250ml
Plain yogurt	36	Low	200g
Greek yogurt, plain	12	Low	200g
Fruit yogurt, sweetened	41	Low	200g
Ice cream, regular	51	Low	50g
Ice cream, premium	38	Low	50g
Cheese (most varieties)	~0	Low	30g
Cottage cheese	10	Low	120g
Custard	43	Low	100g

Breakfast Cereals

Food	GI Score	GI Rating	Serving Size
All-Bran	42	Low	30g
Muesli, natural	49	Low	30g
Porridge (rolled oats)	55	Low	250g cooked
Special K	56	Medium	30g
Mini-Wheats	58	Medium	30g
Nutri-Grain	66	Medium	30g
Cheerios	74	High	30g
Shredded Wheat	75	High	30g
Weet-Bix	69	Medium	30g
Grape-Nuts	71	High	30g
Cream of Wheat (instant)	74	High	250g cooked
Corn Flakes	81	High	30g
Rice Krispies	82	High	30g
Coco Pops	77	High	30g
Puffed rice	82	High	30g
Froot Loops	69	Medium	30g
Granola (commercial)	55	Low	30g

Snacks & Sweets

Food	GI Score	GI Rating	Serving Size
Dark chocolate (70%+)	23	Low	25g
Milk chocolate	43	Low	25g
Peanut M&Ms	33	Low	30g
Snickers bar	55	Low	60g
Nutella	33	Low	20g
Popcorn, plain	65	Medium	20g
Potato chips	56	Medium	30g
Corn chips	63	Medium	50g
Pretzels	83	High	30g
Rice cakes	82	High	25g
Crackers, water	71	High	25g
Graham crackers	74	High	30g
Digestive biscuits	59	Medium	25g
Oatmeal cookies	55	Low	25g
Doughnut	76	High	47g
Muffin, blueberry	59	Medium	57g
Scone	92	High	25g
Jelly beans	78	High	30g
Gummy bears	78	High	30g
Skittles	70	High	45g
Honey	61	Medium	25g
Maple syrup	54	Low	25g
White sugar (sucrose)	65	Medium	10g
Glucose tablets	100	High	10g
Fructose (pure)	15	Low	10g
Agave nectar	15	Low	10g

Beverages

Food	GI Score	GI Rating	Serving Size
Water	0	Low	250ml
Coffee (black)	0	Low	250ml
Tea (unsweetened)	0	Low	250ml
Tomato juice	38	Low	250ml
Apple juice (unsweetened)	41	Low	250ml
Orange juice	50	Low	250ml
Cranberry juice cocktail	52	Low	250ml
Grapefruit juice	48	Low	250ml
Coca-Cola	63	Medium	250ml
Pepsi	59	Medium	250ml
Gatorade	78	High	250ml
Red Bull	67	Medium	250ml
Smoothie (fruit only)	55-68	Medium	250ml
Lemonade	65	Medium	250ml

Protein Foods

Food	GI Score	GI Rating	Serving Size
Chicken breast	0	Low	120g
Beef steak	0	Low	120g
Pork chop	0	Low	120g
Salmon	0	Low	120g
Tuna	0	Low	120g
Eggs	0	Low	2 large
Shrimp	0	Low	120g
Tofu	~15	Low	120g
Tempeh	~15	Low	100g
Turkey breast	0	Low	120g
Lamb	0	Low	120g

Nuts & Seeds

Food	GI Score	GI Rating	Serving Size
Almonds	~0	Low	30g
Walnuts	~0	Low	30g
Pecans	~0	Low	30g
Macadamia nuts	~0	Low	30g
Cashews	22	Low	30g
Pistachios	18	Low	30g
Hazelnuts	~0	Low	30g
Sunflower seeds	35	Low	30g
Pumpkin seeds	~0	Low	30g
Chia seeds	1	Low	15g
Flaxseeds	~0	Low	15g
Sesame seeds	~0	Low	15g

Prepared & Mixed Foods

Food	GI Score	GI Rating	Serving Size
Pizza, cheese	60	Medium	1 slice
Sushi, salmon	48	Low	6 pieces
Chicken nuggets	46	Low	100g
Hamburger bun	61	Medium	1 bun
Mac and cheese (boxed)	64	Medium	180g
Pancakes	67	Medium	2 medium
Tacos, corn shell	52	Low	2 tacos
Fish sticks	38	Low	100g
Meat pie	45	Low	1 pie
Spring rolls	25	Low	2 rolls
Lasagna, beef	47	Low	250g
Fried rice	68	Medium	150g

How to Read This Chart

Glycemic index values fall into three categories:

• Low GI (55 or below): These foods cause a slow, gradual rise in blood sugar. They are generally the best choices for sustained energy and blood sugar management. Most vegetables, legumes, and whole fruits fall here.

• Medium GI (56-69): These foods produce a moderate blood sugar response. They can be part of a balanced diet, especially when combined with protein, fat, or fiber to slow absorption.

• High GI (70 or above): These foods cause a rapid spike in blood sugar. They are not inherently bad but should be eaten in moderation or paired with other macronutrients to blunt the spike.

Important context: GI is tested on foods eaten alone after an overnight fast. When you eat a mixed meal, the fat, protein, and fiber from other foods slow digestion and lower the overall glycemic response. A baked potato (GI 85) eaten with butter, sour cream, and broccoli will produce a much smaller spike than the same potato eaten plain.

Serving size also matters. Watermelon has a high GI of 76, but a typical serving contains so little carbohydrate that the glycemic load is actually low. That is why glycemic load (which accounts for portion size) is often a more practical measure. See our glycemic load chart for GL values.

Key Takeaways

• Legumes are consistently the lowest-GI starch source. Lentils, chickpeas, and beans all score under 35 and are packed with fiber and protein.
• Most non-starchy vegetables are essentially free. With GI values of 10-15 and minimal carbohydrate content, leafy greens and cruciferous vegetables have negligible impact on blood sugar.
• Processing dramatically raises GI. The same grain can range from low to high GI depending on how it is milled, cooked, and packaged. Steel-cut oats (42) versus instant oatmeal (79) is a perfect example.
• Protein and fat have virtually zero GI. Meat, fish, eggs, cheese, and nuts can be eaten freely from a glycemic standpoint.
• Fruit is generally low to medium GI. Despite the sugar content, most whole fruits have a low GI thanks to fiber. Watermelon and lychee are exceptions.

Everyone’s glucose response is different. What spikes one person may be fine for another. Glycemic Snap uses AI to analyze photos of your meals and predict your glucose response, including a blood sugar curve prediction and personalized swap suggestions. Download for iOS or Android to discover your personal glycemic profile.

Related Resources

• Glycemic Load Chart: GL Values for 200+ Foods
• Low Glycemic Foods List: 200+ Foods Under GI 55
• High Glycemic Foods to Avoid (With Swaps)
• Glycemic Index of Fruits
• Glycemic Index of Vegetables
• Complete Guide to Glycemic Index Foods