Glycemic Index & Load Database: 100+ Common Foods

103 foods.

Low GL

Apple, raw

Fruits · 120 g

GI 36
Carbs 17g
GL 6.1
Medium GL

Banana, ripe

Fruits · 120 g

GI 51
Carbs 25g
GL 12.8
Low GL

Orange, raw

Fruits · 120 g

GI 43
Carbs 11g
GL 4.7
Low GL

Grapes, red

Fruits · 120 g

GI 53
Carbs 18g
GL 9.5
Low GL

Watermelon

Fruits · 120 g

GI 76
Carbs 6g
GL 4.6
Low GL

Mango

Fruits · 120 g

GI 51
Carbs 17g
GL 8.7
Low GL

Pineapple

Fruits · 120 g

GI 66
Carbs 10g
GL 6.6
Low GL

Strawberries

Fruits · 120 g

GI 40
Carbs 3g
GL 1.2
Low GL

Blueberries

Fruits · 120 g

GI 53
Carbs 11g
GL 5.8
Low GL

Cherries

Fruits · 120 g

GI 22
Carbs 12g
GL 2.6
Low GL

Pear

Fruits · 120 g

GI 38
Carbs 11g
GL 4.2
Low GL

Peach

Fruits · 120 g

GI 42
Carbs 11g
GL 4.6
Low GL

Plum

Fruits · 120 g

GI 39
Carbs 12g
GL 4.7
Low GL

Kiwi

Fruits · 120 g

GI 52
Carbs 12g
GL 6.2
Low GL

Papaya

Fruits · 120 g

GI 60
Carbs 13g
GL 7.8
Low GL

Apricot, dried

Fruits · 60 g

GI 32
Carbs 30g
GL 9.6
Medium GL

Dates, dried

Fruits · 60 g

GI 42
Carbs 40g
GL 16.8
High GL

Raisins

Fruits · 60 g

GI 64
Carbs 44g
GL 28.2
Low GL

Prunes

Fruits · 60 g

GI 29
Carbs 33g
GL 9.6
Low GL

Grapefruit

Fruits · 120 g

GI 25
Carbs 11g
GL 2.8
Low GL

Cantaloupe

Fruits · 120 g

GI 65
Carbs 6g
GL 3.9
Low GL

Avocado

Fruits · 120 g

GI 15
Carbs 2g
GL 0.3
High GL

Potato, boiled

Vegetables · 150 g

GI 78
Carbs 26g
GL 20.3
High GL

Potato, baked

Vegetables · 150 g

GI 86
Carbs 30g
GL 25.8
Medium GL

Potato, mashed

Vegetables · 150 g

GI 83
Carbs 20g
GL 16.6
High GL

French fries

Vegetables · 150 g

GI 75
Carbs 29g
GL 21.8
Medium GL

Sweet potato, boiled

Vegetables · 150 g

GI 63
Carbs 25g
GL 15.8
Low GL

Carrot, raw

Vegetables · 80 g

GI 35
Carbs 6g
GL 2.1
Low GL

Carrot, boiled

Vegetables · 80 g

GI 39
Carbs 5g
GL 2
Medium GL

Sweet corn

Vegetables · 150 g

GI 52
Carbs 25g
GL 13
Low GL

Green peas

Vegetables · 80 g

GI 51
Carbs 7g
GL 3.6
Low GL

Broccoli

Vegetables · 80 g

GI 15
Carbs 2g
GL 0.3
Low GL

Cauliflower

Vegetables · 80 g

GI 15
Carbs 2g
GL 0.3
Low GL

Spinach

Vegetables · 80 g

GI 15
Carbs 1g
GL 0.2
Low GL

Tomato

Vegetables · 100 g

GI 30
Carbs 3g
GL 0.9
Low GL

Cucumber

Vegetables · 100 g

GI 15
Carbs 2g
GL 0.3
Low GL

Bell pepper

Vegetables · 100 g

GI 15
Carbs 4g
GL 0.6
Low GL

Pumpkin, boiled

Vegetables · 80 g

GI 75
Carbs 4g
GL 3
Low GL

Beetroot, boiled

Vegetables · 80 g

GI 64
Carbs 7g
GL 4.5
Low GL

Onion

Vegetables · 80 g

GI 15
Carbs 5g
GL 0.8
Medium GL

White bread

Bread & Grains · 30 g

GI 75
Carbs 14g
GL 10.5
Low GL

Whole wheat bread

Bread & Grains · 30 g

GI 74
Carbs 13g
GL 9.6
Low GL

Sourdough bread

Bread & Grains · 30 g

GI 54
Carbs 14g
GL 7.6
Low GL

Rye bread, dark

Bread & Grains · 30 g

GI 56
Carbs 14g
GL 7.8
Medium GL

Pita bread, white

Bread & Grains · 30 g

GI 68
Carbs 17g
GL 11.6
Low GL

Tortilla, wheat

Bread & Grains · 50 g

GI 30
Carbs 25g
GL 7.5
High GL

White rice, boiled

Bread & Grains · 150 g

GI 73
Carbs 42g
GL 30.7
High GL

Brown rice, boiled

Bread & Grains · 150 g

GI 68
Carbs 32g
GL 21.8
High GL

Basmati rice

Bread & Grains · 150 g

GI 58
Carbs 38g
GL 22
High GL

Jasmine rice

Bread & Grains · 150 g

GI 89
Carbs 42g
GL 37.4
Medium GL

Quinoa, cooked

Bread & Grains · 150 g

GI 53
Carbs 32g
GL 17
Medium GL

Oats, rolled (cooked)

Bread & Grains · 250 g

GI 55
Carbs 30g
GL 16.5
High GL

Oats, instant

Bread & Grains · 250 g

GI 79
Carbs 30g
GL 23.7
Medium GL

Steel-cut oats

Bread & Grains · 250 g

GI 52
Carbs 29g
GL 15.1
Medium GL

Barley, pearled

Bread & Grains · 150 g

GI 28
Carbs 42g
GL 11.8
Medium GL

Bulgur wheat

Bread & Grains · 150 g

GI 48
Carbs 26g
GL 12.5
High GL

Couscous

Bread & Grains · 150 g

GI 65
Carbs 35g
GL 22.8
High GL

Cornflakes

Bread & Grains · 30 g

GI 81
Carbs 26g
GL 21.1
Medium GL

Muesli, natural

Bread & Grains · 30 g

GI 57
Carbs 19g
GL 10.8
High GL

Pasta, white (al dente)

Bread & Grains · 180 g

GI 49
Carbs 48g
GL 23.5
Medium GL

Pasta, whole wheat

Bread & Grains · 180 g

GI 42
Carbs 42g
GL 17.6
High GL

Rice noodles

Bread & Grains · 180 g

GI 53
Carbs 39g
GL 20.7
Low GL

Lentils, boiled

Legumes · 150 g

GI 32
Carbs 18g
GL 5.8
Low GL

Chickpeas, boiled

Legumes · 150 g

GI 28
Carbs 30g
GL 8.4
Low GL

Black beans, boiled

Legumes · 150 g

GI 30
Carbs 26g
GL 7.8
Low GL

Kidney beans, boiled

Legumes · 150 g

GI 29
Carbs 25g
GL 7.3
Low GL

Soybeans, boiled

Legumes · 150 g

GI 16
Carbs 6g
GL 1
Low GL

Hummus

Legumes · 30 g

GI 6
Carbs 5g
GL 0.3
Low GL

Tofu, firm

Legumes · 100 g

GI 15
Carbs 2g
GL 0.3
Low GL

Split peas, boiled

Legumes · 150 g

GI 25
Carbs 20g
GL 5
Low GL

Edamame

Legumes · 100 g

GI 18
Carbs 6g
GL 1.1
Low GL

Baked beans, canned

Legumes · 150 g

GI 40
Carbs 21g
GL 8.4
Low GL

Milk, whole

Dairy · 250 g

GI 31
Carbs 12g
GL 3.7
Low GL

Milk, skim

Dairy · 250 g

GI 32
Carbs 13g
GL 4.2
Low GL

Yogurt, plain low-fat

Dairy · 200 g

GI 36
Carbs 13g
GL 4.7
Low GL

Greek yogurt, plain

Dairy · 200 g

GI 11
Carbs 8g
GL 0.9
Low GL

Cheese, cheddar

Dairy · 30 g

GI 0
Carbs 0g
GL 0
Low GL

Ice cream, vanilla

Dairy · 50 g

GI 57
Carbs 12g
GL 6.8
Medium GL

Chocolate milk

Dairy · 250 g

GI 41
Carbs 27g
GL 11.1
Medium GL

Honey

Sweets & Snacks · 25 g

GI 58
Carbs 21g
GL 12.2
Low GL

Table sugar (sucrose)

Sweets & Snacks · 10 g

GI 65
Carbs 10g
GL 6.5
Low GL

Dark chocolate (70%)

Sweets & Snacks · 30 g

GI 23
Carbs 14g
GL 3.2
Low GL

Milk chocolate

Sweets & Snacks · 30 g

GI 45
Carbs 18g
GL 8.1
Low GL

Popcorn, plain

Sweets & Snacks · 20 g

GI 65
Carbs 11g
GL 7.2
Low GL

Potato chips

Sweets & Snacks · 30 g

GI 56
Carbs 15g
GL 8.4
Medium GL

Pretzels

Sweets & Snacks · 30 g

GI 83
Carbs 20g
GL 16.6
Low GL

Digestive biscuits

Sweets & Snacks · 25 g

GI 59
Carbs 16g
GL 9.4
Medium GL

Doughnut, cake

Sweets & Snacks · 50 g

GI 76
Carbs 23g
GL 17.5
Medium GL

Sponge cake

Sweets & Snacks · 60 g

GI 46
Carbs 36g
GL 16.6
Medium GL

Muffin, blueberry

Sweets & Snacks · 60 g

GI 59
Carbs 29g
GL 17.1
Medium GL

Granola bar

Sweets & Snacks · 30 g

GI 61
Carbs 19g
GL 11.6
Medium GL

Orange juice

Beverages · 250 g

GI 50
Carbs 26g
GL 13
Medium GL

Apple juice

Beverages · 250 g

GI 41
Carbs 29g
GL 11.9
Medium GL

Cola drink

Beverages · 250 g

GI 63
Carbs 26g
GL 16.4
Medium GL

Sports drink

Beverages · 250 g

GI 78
Carbs 15g
GL 11.7
Low GL

Coffee, black (no sugar)

Beverages · 250 g

GI 0
Carbs 0g
GL 0
Low GL

Peanuts

Nuts & Seeds · 50 g

GI 14
Carbs 6g
GL 0.8
Low GL

Cashews

Nuts & Seeds · 50 g

GI 25
Carbs 13g
GL 3.3
Low GL

Almonds

Nuts & Seeds · 30 g

GI 0
Carbs 3g
GL 0
Low GL

Walnuts

Nuts & Seeds · 30 g

GI 0
Carbs 2g
GL 0
Medium GL

Pizza, cheese

Mixed Meals · 100 g

GI 60
Carbs 29g
GL 17.4
Medium GL

Sushi (rice + fish)

Mixed Meals · 100 g

GI 55
Carbs 30g
GL 16.5
Medium GL

Falafel

Mixed Meals · 100 g

GI 39
Carbs 32g
GL 12.5

How to use this database

Type in the search box to instantly filter foods by name (e.g. “banana”, “rice”). Use the category dropdown to browse fruits, grains, legumes, and more. Click any column header to sort — most people find sorting by GL per serving most useful, because it ranks foods by how they’ll actually affect your blood sugar in a normal portion.

Reading the badges

  • GI — Green = 55 or under (low), Amber = 56–69 (medium), Red = 70+ (high).
  • GL/serving — Green = under 10 (low), Amber = 10–19 (medium), Red = 20+ (high).

Serving sizes we used

Each row uses a realistic serving — 120 g for most fruits, 150 g for cooked rice and grains, 30 g for bread, 250 g for milk/juice — matching the reference portions used in international GI research. If you eat more or less, use the Glycemic Load Calculator to recalculate for your exact portion.