Glycemic Index Chart

Home

Glycemic Index of Some Common Foods

Low glycemic foods have a rating of 55 or less. Medium glycemic foods have a rating of 56 to 69. High glycemic foods have a rating of 70 or more.

Fruits	Glycemic index	Rating
Apples	Low	38
Apricots (dried)	Low	30
Apricots (fresh)	Medium	57
Bananas (See Yuan Bao recipe )	Low	52
Cherries	Low	22
Dates	High	103
Oranges (See Orange Chicken recipe)	Low	42
Pears	Low	38
Pineapple (See pineapple in a cake recipe)	Medium	66
Strawberries	Low	40
Watermelon	High	72
Vegetables	Glycemic index	Rating
Asparagus	Low	15
Broccoli (See broccoli and chicken recipe)	Low	15
Carrots	Low	49
Eggplant (See Chinese eggplant recipe)	Low	15
Green beans	Low	15
Green peas	Low	48
Potato, baked (such as russet)	High	85
Potato, new (such as small red)	Medium	57
Pumpkin	High	75
Spinach	Low	15
Tomatoes	Low	15
Yam, boiled	Low	35
Zucchini	Low	15
Dried and canned beans and legumes	Glycemic index	Rating
Kidney beans (cooked from dried)	Low	29
Kidney beans (canned)	Low	52
Chickpeas (canned)	Low	42
Lentils (cooked from dried)	Low	29
Peanuts	Low	15
Cereals and grains	Glycemic index	Rating
All-Bran cereal	Low	42
Barley (cracked)	Low	50
Corn flakes cereal	High	83
Rice (brown)	Medium	55
Rice (white)	Medium	58
Rice (sticky)	High	98
Shredded wheat cereal	Medium	69
Breads and pastries	Glycemic index	Rating
Bagel	High	72
Croissant	Medium	67
Doughnut (See Chinese Doughnut Recipe)	High	76
Whole-grain bread (See quinoa grain )	Low	50
Tortilla (wheat)	Low	30
Hamburger bun (white)	Medium	61
Multigrain bread	Low	48
White bread	High	71
Pasta	Glycemic index	Rating
Spaghetti (whole wheat)	Low	37
Spaghetti (white)	Low	41
Spaghetti (durum wheat)	Medium	55
Macaroni	Low	47