Low Glycemic Foods List: 200+ Foods with a GI Under 55
Complete list of 200+ low glycemic index foods organized by category. Every food on this list has a GI of 55 or below for stable blood sugar.
TL;DR: This is a master list of 200+ foods with a glycemic index of 55 or below. Organized by category for quick scanning. These foods produce a slow, steady glucose response rather than a sharp spike.
How to Use This Low GI Foods List
Every food on this list has a tested glycemic index of 55 or below, which classifies it as “low GI” by international standards. These are the foods that digest slowly, release glucose gradually, and help maintain steady energy throughout the day.
This list is organized by food category so you can quickly find options for any meal. Use it for grocery shopping, meal planning, or swapping out higher-GI foods in your current diet.
Note: GI values are averages from clinical studies. Individual responses may vary.
Non-Starchy Vegetables (GI 0-15)
Almost all non-starchy vegetables have negligible glycemic impact. Include them freely.
| Food | GI Score | Serving Size |
|---|---|---|
| Artichoke | ~15 | 1 medium |
| Arugula | ~10 | 80g |
| Asparagus | ~15 | 80g |
| Bean sprouts | ~15 | 80g |
| Bell peppers (all colors) | ~15 | 80g |
| Bok choy | ~10 | 80g |
| Broccoli | ~10 | 80g |
| Brussels sprouts | ~15 | 80g |
| Cabbage (green, red) | ~10 | 80g |
| Carrots, raw | 16 | 80g |
| Cauliflower | ~10 | 80g |
| Celery | ~15 | 80g |
| Collard greens | ~15 | 80g |
| Cucumber | ~15 | 80g |
| Eggplant | ~15 | 80g |
| Endive | ~15 | 80g |
| Fennel | ~15 | 80g |
| Green beans | ~15 | 80g |
| Kale | ~15 | 80g |
| Leeks | ~15 | 80g |
| Lettuce (all types) | ~15 | 80g |
| Mushrooms | ~10 | 80g |
| Okra | ~15 | 80g |
| Onions | 10 | 80g |
| Radishes | ~15 | 80g |
| Snap peas | ~15 | 80g |
| Snow peas | ~15 | 80g |
| Spinach | ~15 | 80g |
| Swiss chard | ~15 | 80g |
| Tomatoes | 15 | 1 medium |
| Turnip greens | ~15 | 80g |
| Watercress | ~10 | 80g |
| Zucchini | ~15 | 80g |
Starchy Vegetables (Low GI)
| Food | GI Score | Serving Size |
|---|---|---|
| Carrots, boiled | 39 | 80g |
| Corn, sweet, boiled | 52 | 80g |
| Corn on the cob | 48 | 1 ear |
| Green peas | 48 | 80g |
| Parsnip | 52 | 80g |
| Sweet potato, boiled | 44 | 150g |
| Taro, boiled | 53 | 150g |
| Yam, boiled | 37 | 150g |
| Butternut squash | 51 | 80g |
| New potatoes, boiled | 54 | 150g |
| Sweet corn, canned | 55 | 80g |
Fruits
| Food | GI Score | Serving Size |
|---|---|---|
| Avocado | ~15 | 1/2 medium |
| Cherries | 22 | 120g |
| Blackberries | 25 | 120g |
| Grapefruit | 25 | 1/2 medium |
| Dried apricots | 30 | 60g |
| Raspberries | 32 | 120g |
| Apricots, fresh | 34 | 3 medium |
| Apple | 36 | 1 medium |
| Pear | 38 | 1 medium |
| Plum | 39 | 2 medium |
| Strawberries | 40 | 120g |
| Banana, slightly underripe | 42 | 1 medium |
| Dates, dried (Medjool) | 42 | 60g |
| Peach | 42 | 1 medium |
| Nectarine | 43 | 1 medium |
| Orange | 43 | 1 medium |
| Coconut, fresh | 45 | 80g |
| Grapes | 46 | 120g |
| Kiwi | 50 | 2 medium |
| Banana, ripe | 51 | 1 medium |
| Mango | 51 | 120g |
| Pomegranate | 53 | 1/2 medium |
| Blueberries | 53 | 120g |
Legumes & Beans
| Food | GI Score | Serving Size |
|---|---|---|
| Hummus | 6 | 30g |
| Peanuts | 14 | 50g |
| Soybeans, boiled | 16 | 150g |
| Edamame | 18 | 80g |
| Kidney beans | 24 | 150g |
| Lentils, red | 26 | 150g |
| Chickpeas | 28 | 150g |
| Lentils, green | 30 | 150g |
| Black beans | 30 | 150g |
| Navy beans | 31 | 150g |
| Mung beans | 31 | 150g |
| Butter beans | 31 | 150g |
| Cannellini beans | 31 | 150g |
| Lima beans | 32 | 150g |
| Split peas | 32 | 150g |
| Fava beans | 40 | 150g |
| Black-eyed peas | 42 | 150g |
| Baked beans, canned | 48 | 150g |
| Pinto beans | 39 | 150g |
Grains & Pasta
| Food | GI Score | Serving Size |
|---|---|---|
| Barley, pearled | 28 | 150g cooked |
| Fettuccine, egg | 40 | 180g cooked |
| Spaghetti, whole wheat | 42 | 180g cooked |
| Steel-cut oats | 42 | 40g dry |
| Spaghetti, white, al dente | 46 | 180g cooked |
| Linguine | 46 | 180g cooked |
| Macaroni, white | 47 | 180g cooked |
| Bulgur wheat | 48 | 150g cooked |
| Buckwheat | 49 | 150g cooked |
| Brown rice, long grain | 50 | 150g cooked |
| Quinoa | 53 | 150g cooked |
| Rolled oats | 55 | 40g dry |
| Egg noodles | 40 | 180g cooked |
| Tortellini, cheese | 50 | 180g cooked |
| Ravioli, meat | 39 | 180g cooked |
Breads
| Food | GI Score | Serving Size |
|---|---|---|
| Flour tortilla, white | 30 | 1 medium |
| Pumpernickel | 41 | 1 slice |
| Sourdough, whole wheat | 48 | 1 slice |
| Dark rye bread | 50 | 1 slice |
| 100% whole grain bread | 51 | 1 slice |
| Corn tortilla | 52 | 1 medium |
| Sourdough, white | 54 | 1 slice |
Dairy & Alternatives
| Food | GI Score | Serving Size |
|---|---|---|
| Cheese (most types) | ~0 | 30g |
| Cottage cheese | 10 | 120g |
| Greek yogurt, plain | 12 | 200g |
| Almond milk, unsweetened | 25 | 250ml |
| Full-fat milk | 27 | 250ml |
| Skim milk | 32 | 250ml |
| Soy milk | 34 | 250ml |
| Plain yogurt | 36 | 200g |
| Ice cream, premium (full fat) | 38 | 50g |
| Fruit yogurt, sweetened | 41 | 200g |
| Custard | 43 | 100g |
| Ice cream, regular | 51 | 50g |
Nuts & Seeds
| Food | GI Score | Serving Size |
|---|---|---|
| Almonds | ~0 | 30g |
| Brazil nuts | ~0 | 30g |
| Flaxseeds | ~0 | 15g |
| Hazelnuts | ~0 | 30g |
| Macadamia nuts | ~0 | 30g |
| Pecans | ~0 | 30g |
| Pumpkin seeds | ~0 | 30g |
| Sesame seeds | ~0 | 15g |
| Walnuts | ~0 | 30g |
| Chia seeds | 1 | 15g |
| Peanuts | 14 | 30g |
| Peanut butter, natural | 14 | 16g |
| Pistachios | 18 | 30g |
| Cashews | 22 | 30g |
| Sunflower seeds | 35 | 30g |
| Tahini | 40 | 15g |
Protein Foods
| Food | GI Score | Serving Size |
|---|---|---|
| Beef (all cuts) | 0 | 120g |
| Chicken (all cuts) | 0 | 120g |
| Duck | 0 | 120g |
| Eggs | 0 | 2 large |
| Fish (all types) | 0 | 120g |
| Lamb | 0 | 120g |
| Pork (all cuts) | 0 | 120g |
| Shellfish | 0 | 120g |
| Turkey | 0 | 120g |
| Venison | 0 | 120g |
| Tofu | ~15 | 120g |
| Tempeh | ~15 | 100g |
Snacks & Sweeteners
| Food | GI Score | Serving Size |
|---|---|---|
| Agave nectar | 15 | 10g |
| Fructose (pure) | 15 | 10g |
| Dark chocolate (70%+) | 23 | 25g |
| Peanut M&Ms | 33 | 30g |
| Nutella | 33 | 20g |
| Milk chocolate | 43 | 25g |
| Maple syrup | 54 | 25g |
| Oatmeal cookies | 55 | 25g |
| Granola, natural | 55 | 30g |
| Snickers bar | 55 | 60g |
Beverages
| Food | GI Score | Serving Size |
|---|---|---|
| Water | 0 | 250ml |
| Coffee, black | 0 | 250ml |
| Tea, unsweetened | 0 | 250ml |
| Tomato juice | 38 | 250ml |
| Apple juice, unsweetened | 41 | 250ml |
| Grapefruit juice | 48 | 250ml |
| Orange juice | 50 | 250ml |
| Cranberry juice cocktail | 52 | 250ml |
How to Read This Chart
All foods on this list fall into the low GI category (55 or below). Within this range:
-
Very low GI (0-25): Essentially no glycemic impact. Non-starchy vegetables, most nuts, protein foods, and some berries. These are the safest choices for blood sugar management.
-
Low GI (26-40): Minimal glycemic impact. Legumes, some fruits, and fermented breads. Excellent staple foods for glucose-friendly meals.
-
Moderate-low GI (41-55): Slow glucose release but still measurable. Most whole grains, many fruits, and some dairy. Good choices, especially when combined with protein and fat.
Remember that low GI does not mean zero impact, especially in larger portions. A huge bowl of low-GI pasta still delivers a significant glucose load. Portion awareness remains important even with low-GI foods.
Key Takeaways
- Legumes are the champions of the low-GI world. Every single bean, lentil, and pea tested comes in under 55, most under 35. They are also high in fiber and protein, making them ideal for blood sugar management.
- Most whole fruits are low GI. The fiber in whole fruit slows sugar absorption. Just watch ripeness with bananas. An underripe banana (42) is meaningfully lower than an overripe one (62+).
- Sourdough fermentation lowers GI. The lactic acid produced during fermentation slows starch digestion. Sourdough bread (48-54) is consistently lower than conventional bread (69-75).
- Al dente pasta is legitimately low GI. Cooking pasta until it is still slightly firm preserves the starch structure. Overcooked pasta can jump 10-15 GI points.
- Nuts and seeds are essentially GI-free. With negligible carbohydrate and high fat content, they make ideal snacks and meal additions for blood sugar stability.
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
Track Your Personal Glucose Response
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.
Frequently Asked Questions
What foods have the lowest glycemic index?
Non-starchy vegetables (GI 10-15), most nuts and seeds (GI 0-15), legumes like lentils and chickpeas (GI 24-32), and plain meat, fish, and eggs (GI 0) have the lowest glycemic index values. Among carb-containing foods, barley (GI 28), cherries (GI 22), and hummus (GI 6) are among the lowest.
Are all fruits low glycemic?
Most whole fruits are low to medium GI. Berries, cherries, apples, pears, and citrus are all low GI (under 55). A few fruits like watermelon (76), lychee (79), and overripe bananas (62) are medium to high. Dried fruit tends to be higher than fresh.
Can I eat unlimited low GI foods?
Low GI does not mean low calorie or zero impact. Large portions of low-GI foods can still raise blood sugar significantly because the glycemic load increases with quantity. Low GI is about the rate of absorption, not the total amount of sugar.