Select GI Values

 

 

 

 
Glycemic Index (GI) and Glycemic Load (GL) Values for Select Foods
GI: Low=55 or lower; High=70 or higher
GL: Low=1 to 10; High=20 or higher
Food
Glycemic
Index
Serving
size
Carb
grams
 
Glycemic
Load
Dates, dried
103
2 oz
40
42
Cornflakes
81
1 cup
26
21
Jelly beans
78
1 oz
28
22
Puffed rice cakes
78
3 cakes
21
17
Russet potato (baked)
76
1 med
30
23
Doughnut
76
1 med
23
17
Soda crackers
74
4 crackers
17
12
White bread
73
1 lrg slice
14
10
Table sugar (sucrose)
68
2 tsp
10
7
Pancake
67
6" dia.
58
39
White rice (boiled)
64
1 cup
36
23
Brown rice (boiled)
55
1 cup
33
18
Spaghetti, white; boiled 10-15 min
44
1 cup
40
18
Spaghetti, white; boiled 5 min
38
1 cup
40
15
Spaghetti, whole wheat; boiled
37
1 cup
37
14
Rye, pumpernickel bread
41
1 lrg slice
12
5
Oranges, raw
42
1 med
11
5
Pears, raw
38
1 med
11
4
Apples, raw
38
1 med
15
6
All-Bran™ cereal
38
1 cup
23
9
Skim milk
32
8 fl oz
13
4
Lentils, dried; boiled
29
1 cup
18
5
Kidney beans, dried; boiled
28
1 cup
25
7
Pearled barley; boiled
25
1 cup
42
11
Cashew nuts
22
1 oz
9
2
Peanuts
14
1 oz
6
1

 


SOURCE: The Official Site of the Glycemic Index, www.glycemicindex.com.


Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08

Last Modified Date: June 17, 2013

All content on dLife.com is created and reviewed in compliance with our editorial policy.
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