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Glycemic Index Reference

Look up GI values for common foods and find lower-GI alternatives.

Search Food

Low (0–55) Medium (56–69) High (70+)

GlucoseSugars

GI 100High GI

Lower-GI alternatives: Honey (58)Sucrose (Table Sugar) (65)

White BreadBreads

GI 75High GI

Lower-GI alternatives: Whole Wheat Bread (50)Corn Tortilla (52)Rye Bread (55)

Whole Wheat BreadBreads

GI 50Low GI

White RiceGrains

GI 73High GI

Lower-GI alternatives: Barley (28)Bulgur (48)Pasta (50)

Brown RiceGrains

GI 68Medium GI

Lower-GI alternatives: Barley (28)Bulgur (48)Pasta (50)

PastaGrains

GI 50Low GI

PotatoVegetables

GI 78High GI

Lower-GI alternatives: Carrot (41)Sweet Potato (63)

Sweet PotatoVegetables

GI 63Medium GI

Lower-GI alternatives: Carrot (41)

BananaFruits

GI 51Low GI

AppleFruits

GI 36Low GI

OrangeFruits

GI 43Low GI

LentilsLegumes

GI 29Low GI

Sucrose (Table Sugar)Sugars

GI 65Medium GI

Lower-GI alternatives: Honey (58)

HoneySugars

GI 58Medium GI

CornflakesCereals

GI 81High GI

Lower-GI alternatives: Oatmeal (55)

OatmealCereals

GI 55Low GI

WatermelonFruits

GI 76High GI

Lower-GI alternatives: Apple (36)Orange (43)Banana (51)

GrapesFruits

GI 59Medium GI

Lower-GI alternatives: Apple (36)Orange (43)Banana (51)

MangoFruits

GI 56Medium GI

Lower-GI alternatives: Apple (36)Orange (43)Banana (51)

PineappleFruits

GI 66Medium GI

Lower-GI alternatives: Apple (36)Orange (43)Banana (51)

CarrotVegetables

GI 41Low GI

ChickpeasLegumes

GI 28Low GI

Kidney BeansLegumes

GI 24Low GI

Soy MilkBeverages

GI 34Low GI

CouscousGrains

GI 65Medium GI

Lower-GI alternatives: Barley (28)Bulgur (48)Pasta (50)

QuinoaGrains

GI 53Low GI

BarleyGrains

GI 28Low GI

BulgurGrains

GI 48Low GI

Corn TortillaBreads

GI 52Low GI

Rye BreadBreads

GI 55Low GI

About Glycemic Index

GI measures how quickly a food raises blood sugar on a scale of 0–100 (glucose = 100). Low GI foods (0–55) digest slowly, Medium (56–69) moderately, High (70+) rapidly spike blood sugar.

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