Table of Glycemic Index and Load Values

Glycemic index values are measured with a value of 1 to 100, where pure glucose has a value of 100. To be able to benefit from the GI, you need to know what the GI values are of foods and which values are considered low, intermediate or high. Let’s start with determining what GI value is considered low, intermediate, and high.

Table of Glycemic Index and Load Values

High-carbohydrate foods GI
Barley 28±2
Corn tortilla 46±4
Spaghetti, whole meal 48±5
Spaghetti, white 49±2
Chapatti 52±4
Sweet corn 52±5
Speciality grain bread 53±2
Rice noodles† 53±7
Udon noodles 55±7
Wheat roti 62±3
Couscous† 65±4
Brown rice, boiled 68±4
Unleavened wheat bread* 70±5
White rice, boiled* 73±4
Whole wheat/whole meal bread 74±2
White wheat bread* 75±2
Breakfast Cereals GI
Porridge, rolled oats 55±2
Muesli 57±2
Millet porridge 67±5
Wheat flake biscuits 69±2
Rice porridge/congee 78±9
Instant oat porridge 79±3
Cornflakes 81±6
Fruit and fruit products GI
Apple, raw† 36±2
Apple juice 41±2
Dates, raw 42±4
Orange, raw† 43±3
Peaches, canned† 43±5
Strawberry jam/jelly 49±3
Orange juice 50±2
Banana, raw† 51±3
Mango, raw† 51±5
Pineapple, raw 59±8
Watermelon, raw 76±4
Vegetables GI
Carrots, boiled 39±4
Vegetable soup 48±5
Taro, boiled 53±2
Plantain/green banana 55±6
Potato, french fries 63±5
Sweet potato, boiled 63±6
Pumpkin, boiled 64±7
Potato, boiled 78±4
Potato, instant mashed 87±3
Dairy products and alternatives GI
Soy milk 34±4
Milk, skim 37±4
Milk, full fat 39±3
Yogurt, fruit 41±2
Ice cream 51±3
Rice milk 86±7
Legumes/Beans GI
Soya beans 16±1
Kidney beans 24±4
Chickpeas 28±9
Lentils 32±5
Snack products GI
Chocolate 40±3
Potato crisps 56±3
Soft drink/soda 59±3
Popcorn 65±5
Rice crackers/crisps 87±2
Sugars GI
Fructose 15±4
Honey 61±3
Sucrose 65±4
Glucose 103±3