The glycemic index (GI) is a 0-to-100 ranking of how quickly a carbohydrate-containing food raises blood glucose compared with pure glucose, which is set at 100. Low-GI foods (55 or below) produce a slower, gentler rise; high-GI foods (70 or above) cause a sharp spike. Below is a working chart of more than 100 common foods, plus how to use GI together with glycemic load (GL) when planning real meals.
How GI Is Measured
Researchers feed volunteers a portion of food containing 50 grams of available carbohydrate, then measure blood glucose every 15 to 30 minutes for two hours. The area under the curve is compared with the same person’s response to 50 grams of pure glucose. The standardized values you see in tables come mostly from the University of Sydney GI Database and Atkinson and colleagues’ international tables.
Glycemic Index Chart: 100-Plus Foods
Values are approximate. Cooking method, ripeness, brand, and individual response all shift the number by 5 to 15 points.
| Category | Food | GI | Tier |
|---|---|---|---|
| Grains | White rice (long grain, boiled) | 73 | High |
| Grains | Brown rice | 68 | Medium |
| Grains | Basmati rice | 57 | Medium |
| Grains | Quinoa, cooked | 53 | Low |
| Grains | Pearl barley | 28 | Low |
| Grains | Bulgur wheat | 48 | Low |
| Grains | Couscous | 65 | Medium |
| Grains | Steel-cut oats | 55 | Low |
| Grains | Instant oatmeal | 79 | High |
| Bread | White bread | 75 | High |
| Bread | Whole wheat bread | 74 | High |
| Bread | Sourdough (white) | 54 | Low |
| Bread | Pumpernickel | 50 | Low |
| Bread | Bagel, white | 69 | Medium |
| Bread | Pita, white | 68 | Medium |
| Bread | Tortilla, corn | 52 | Low |
| Bread | Tortilla, wheat | 30 | Low |
| Pasta | Spaghetti, white (al dente) | 49 | Low |
| Pasta | Spaghetti, whole wheat | 48 | Low |
| Pasta | Macaroni, white | 50 | Low |
| Cereals | Cornflakes | 81 | High |
| Cereals | Bran flakes | 74 | High |
| Cereals | Special K | 69 | Medium |
| Cereals | Muesli, natural | 57 | Medium |
| Cereals | All-Bran | 44 | Low |
| Starchy vegetables | Russet potato, baked | 85 | High |
| Starchy vegetables | White potato, boiled | 78 | High |
| Starchy vegetables | Sweet potato, boiled | 54 | Low |
| Starchy vegetables | Yam | 54 | Low |
| Starchy vegetables | Corn on the cob | 52 | Low |
| Starchy vegetables | French fries | 75 | High |
| Legumes | Chickpeas (boiled) | 28 | Low |
| Legumes | Lentils (boiled) | 32 | Low |
| Legumes | Kidney beans | 24 | Low |
| Legumes | Black beans | 30 | Low |
| Legumes | Soybeans | 16 | Low |
| Legumes | Baked beans (canned) | 40 | Low |
| Fruit | Apple | 36 | Low |
| Fruit | Pear | 38 | Low |
| Fruit | Orange | 43 | Low |
| Fruit | Banana, ripe | 62 | Medium |
| Fruit | Grapes | 53 | Low |
| Fruit | Strawberries | 40 | Low |
| Fruit | Mango | 51 | Low |
| Fruit | Pineapple | 59 | Medium |
| Fruit | Watermelon | 76 | High |
| Fruit | Cantaloupe | 65 | Medium |
| Fruit | Cherries | 22 | Low |
| Fruit | Raisins | 64 | Medium |
| Fruit | Dates | 42 | Low |
| Dairy | Whole milk | 39 | Low |
| Dairy | Skim milk | 37 | Low |
| Dairy | Plain Greek yogurt | 11 | Low |
| Dairy | Sweetened fruit yogurt | 33 | Low |
| Dairy | Ice cream, regular | 57 | Medium |
| Dairy | Soy milk, unsweetened | 34 | Low |
| Dairy | Almond milk, unsweetened | 25 | Low |
| Snacks | Pretzels | 83 | High |
| Snacks | Rice cakes | 82 | High |
| Snacks | Popcorn, plain | 65 | Medium |
| Snacks | Potato chips | 56 | Medium |
| Snacks | Hummus | 6 | Low |
| Snacks | Peanuts | 7 | Low |
| Snacks | Cashews | 22 | Low |
| Sweeteners | Glucose | 100 | High |
| Sweeteners | Table sugar (sucrose) | 65 | Medium |
| Sweeteners | Honey | 61 | Medium |
| Sweeteners | Maple syrup | 54 | Low |
| Sweeteners | Agave syrup | 19 | Low |
| Sweeteners | Fructose | 23 | Low |
| Beverages | Apple juice, unsweetened | 41 | Low |
| Beverages | Orange juice | 50 | Low |
| Beverages | Cola | 63 | Medium |
| Beverages | Sports drink | 78 | High |
| Treats | Donut | 76 | High |
| Treats | Chocolate cake | 38 | Low |
| Treats | Plain milk chocolate | 43 | Low |
| Treats | Jelly beans | 78 | High |
Why GI Alone Misleads You: Glycemic Load
Glycemic load (GL) corrects for portion size: GL = (GI x grams of available carbohydrate per serving) / 100. A GL under 10 is low, 11 to 19 is medium, 20 or more is high. Watermelon famously has a high GI (76) but a low GL (about 5 per 120 g serving) because most of the slice is water. Conversely, a large bowl of low-GI brown rice can deliver a hefty GL because the portion contains a lot of carbs.
The American Diabetes Association recommends focusing on overall carbohydrate quantity and quality, with GI and GL as complementary tools, not stand-alone rules. For more on the broader plate, see our diet and nutrition guide.
Things That Shift Real-World GI
- Cooking time: Al dente pasta has a noticeably lower GI than overcooked pasta.
- Ripeness: A green banana has a GI around 30; a fully ripe one approaches 60.
- Processing: Steel-cut oats are lower GI than instant; whole apples are lower than apple juice.
- Pairing: Fat, protein, and acid (vinegar, lemon) slow gastric emptying and reduce the spike.
- Cool-then-reheat: Cooking and cooling potatoes or rice forms resistant starch, lowering effective GI.
- Individual variability: Continuous glucose monitor research shows two people can have very different responses to the same food.
Practical Swaps
- White rice to basmati, quinoa, or pearl barley
- Cornflakes to steel-cut oats or muesli
- Russet potato to sweet potato, with the skin
- White bread to sourdough or pumpernickel
- Pretzels to nuts or hummus with vegetables
- Sports drinks to water or unsweetened tea (see our take on prediabetes basics)
The Bottom Line
The glycemic index is a useful starting frame, especially for swapping like-for-like staples, but it is not a complete dietary system. Combine GI with glycemic load, mind your portions, and pair carbohydrates with protein, fiber, and healthy fat. If you have prediabetes or diabetes, consider testing your own response with a continuous glucose monitor or paired finger-stick readings.
Medical disclaimer: This article is for educational purposes only and is not medical advice. Always consult your physician or qualified healthcare provider about your individual situation.
