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Glycemic Index For Selected Foods

The glycemic index is a tool to measure how individual foods are expected to impact blood sugar levels.

Your medical professional will advise you on the use of this information.

TypeNameServing SizeGlycemic RatingCarbs (g)
Breads & Starches Bagel, plain 1 each Hi 38
Breads & Starches Beans, Baked 1/2 cup Med-Hi 26
Breads & Starches Beans, Kidney 1/2 cup Med 20
Breads & Starches Beans, Pinto, boiled 1/2 cup Med 24
Breads & Starches Bread, French 1 slice Hi 28
Breads & Starches Bread, Reduced cal 1 slice Hi 10
Breads & Starches Bread, Rye 1 slice Hi 15
Breads & Starches Bread, Wheat 1 slice Hi 12
Breads & Starches Bread, White 1 slice Hi 12
Breads & Starches Buns, Engl muffin 1 each Hi 25
Breads & Starches Buns, Hamburg/Dog 1 each Hi 22
Breads & Starches Buns, Reduced cal 1 each Hi 18
Breads & Starches Kashi, cooked 1/2 cup Med 30
Breads & Starches Muffins, bran 1 medium Hi 23
Breads & Starches Oatmeal, cooked 1 cup Med 25
Breads & Starches Pancakes 4 in. 1 each Hi 13
Breads & Starches Pasta, cooked 1 cup Med 55
Breads & Starches Pita, pocket 1 each Hi 35
Breads & Starches Popcorn, air popped 3 cup Very Hi 15
Breads & Starches Potato, baked 1 large Very Hi 49
Breads & Starches Potato, mashed 1/2 cup Very Hi 18
Breads & Starches Potato, red new 3 small Med 14
Breads & Starches Rice, brown, cooked 1 cup Med-Hi 46
Breads & Starches Rice, white, cooked 1 cup Med-Hi 57
Breads & Starches Sweet potato 1/2 cup Med-Hi 14
Breads & Starches Tortilla, corn 7 in. 1 each Med 12
Breads & Starches Tortilla, flour 7 in. 1 each Hi 20
Breads & Starches Waffles, 4 in. 1 each Hi 14
Breads & Starches Yam, cooked 1/2 cup Med-Hi 19
Fruits Apple 1 medium Med 21
Fruits Applesauce (no sugar) 1/2 cup Med 14
Fruits Apricots, fresh 3 each Med-Hi 12
Fruits Apricots, water packed 1/2 cup Med-Hi 8
Fruits Avocado, raw 1/4 item Low 3
Fruits Banana 1 each Hi 26
Fruits Blackberries, raw 1/2 cup Low 9
Fruits Blueberries, raw 1/2 cup Low 10
Fruits Cantaloupe 1/2 cup Low 22
Fruits Cherries 1/2 cup Low 12
Fruits Cranberry sauce 1/4 cup Hi 27
Fruits Dates 2 each Hi 12
Fruits Figs, raw 1 medium Hi 10
Fruits Fruit cocktail, water packed 1/2 cup Med 11
Fruits Grapefruit 1/2 cup Low 10
Fruits Grapes 10 each Med 5
Fruits Guava, cubed 1/2 cup Med 14
Fruits Honeydew melon 1/10 each Low 12
Fruits Kiwi fruit 1 medium Low 11
Fruits Lemon or Lime juice 1 tbsp Med 1
Fruits Mango, cubed 1/2 cup Med-Hi 14
Fruits Nectarine 1 each Med 16
Fruits Orange 1 each Med 16
Fruits Papaya, cubed 1/2 cup Hi 11
Fruits Peach, fresh 1 each Low 10
Fruits Peaches, water packed 1/2 cup Low 8
Fruits Pear, fresh 1 each Low 25
Fruits Pear, water packed 1/2 cup Low 10
Fruits Pineapple, fresh 1 cup Low 20
Fruits Plum, fresh 1 each Low 9
Fruits Prunes, dried 2 each Med 11
Fruits Raisins 1/4 cup Hi 33
Fruits Raspberries, raw 1/2 cup Low 7
Fruits Strawberries 1 cup Low 11
Fruits Tangerine 1 each Med 9
Fruits Watermelon, cubed 1 cup Med 12
Vegetables Artichoke, cooked 1 medium Low 14
Vegetables Asparagus 1 cup Low 8
Vegetables Bok choy 1/2 cup Low 1
Vegetables Broccoli 1 cup Low 12
Vegetables Butternut squash 1/2 cup Med 11
Vegetables Cabbage, shredded 1 cup Low 12
Vegetables Carrots, cooked 1 cup Hi 23
Vegetables Cauliflower 1 cup Low 11
Vegetables Celery, raw 1 stalk Low 2
Vegetables Corn 1/2 cup Hi 21
Vegetables Corn on the cob 1/2 cup Hi 14
Vegetables Cucumber, sliced 1/2 cup Low 2
Vegetables Green beans, snap 1 cup Low 8
Vegetables Green pepper 1/2 cup Low 3
Vegetables Lentils, boiled 1/2 cup Med 20
Vegetables Lettuce, Butter Head 5 leaves Low 1
Vegetables Lettuce, Iceberg 1 cup Low 5
Vegetables Lettuce, Romaine 1 cup Low 5
Vegetables Mushrooms, raw 1/2 cup Low 2
Vegetables Peas, green 1/2 cup Med 11
Vegetables Salsa 1 oz Low 2
Vegetables Snow peas, raw 1/2 cup Low 6
Vegetables Spinach, raw 1/2 cup Low 1
Vegetables Summer squash, boiled 1/2 cup Med 1
Vegetables Tomato 1 medium Low 6
Vegetables Tomato sauce (no sugar) 1/2 cup Low 9
Vegetables Zucchini, raw 1/2 cup Low 2