| Food Item | Description |
Glycemic Index |
Available Carbohydrate (percent) |
Typical American Serving |
Glycemic Load |
| Lab Standard: | |||||
| White bread | 30 grams-1/2" slice |
100 |
47 |
1-1/16oz |
100 |
| Baked Goods: | |||||
| Oatmeal cookie | 1 medium |
77 |
68 |
1oz |
102 |
| Apple muffin-sugarless | 2-1/2" diameter |
69 |
32 |
2-1/2oz |
107 |
| Cookie: average all types | 1 medium size |
84 |
64 |
1oz |
114 |
| Croissant | 1 Medium size |
96 |
46 |
1-1/2oz |
127 |
| Crumpet | 1 Medium size |
69 |
38 |
2oz |
148 |
| Bran muffin | 2-1/2" diameter |
85 |
42 |
2oz |
149 |
| Pastry | Average serving |
84 |
46 |
2oz |
149 |
| Chocolate cake | 1 slice (4"X4"X1") |
54 |
47 |
3oz |
154 |
| Vanilla Wafers | 4 wafers |
110 |
72 |
1oz |
159 |
| Graham cracker | 1 rectangle |
106 |
72 |
1oz |
159 |
| Blueberry muffin | 2-1/2" diameter |
84 |
51 |
2oz |
169 |
| Pita bread | 1 medium size |
82 |
57 |
2oz |
189 |
| Carrot cake | 1 square (3"X3"X1-1/2") |
88 |
56 |
2oz |
199 |
| Carrot muffin | 2-1/2" diameter |
88 |
56 |
2oz |
199 |
| Waffle | 7" diameter |
109 |
37 |
2-1/2oz |
203 |
| Doughnut | 1 Medium size |
108 |
49 |
2oz |
205 |
| Cup Cake | 2-1/2" diameter |
104 |
68 |
1-1/2oz |
213 |
| Angel food cake | 1 slice (4'X4"X1") |
95 |
58 |
2oz |
216 |
| English Muffin | 1 medium size |
109 |
47 |
2oz |
224 |
| Pound Cake | 1 slice (4"X4"X1") |
77 |
53 |
3oz |
241 |
| Corn muffin | 2-1/2" diameter |
146 |
51 |
2oz |
299 |
| Pancake | 5" diameter |
96 |
73 |
2-1/2oz |
346 |
| Alcoholic Beverages | |||||
| Spirits | 1-1/2oz |
Less than 15 |
1-1/2oz |
Less than 15 |
|
| Red wine | 6oz glass |
Less than 15 |
6oz |
Less than 15 |
|
| White wine | 6oz glass |
Less than 15 |
6oz |
Less than 15 |
|
| Beer | 12oz can/bottle |
Less than 15 |
12oz |
Less than 15 |
|
| Non-alcoholic Beverages: | |||||
| Tomato Juice | 6 oz glass |
54 |
4 |
6oz |
27 |
| Carrot juice | 6 oz glass |
61 |
12 |
6oz |
68 |
| Grapefruit juice-unsweetened | 6 oz glass |
69 |
9 |
6oz |
75 |
| Apple juice-unsweetened | 6 oz glass |
57 |
12 |
6oz |
82 |
| Orange juice | 6 oz glass |
71 |
10 |
6oz |
89 |
| Cranberry juice | 6 oz glass |
80 |
12 |
6oz |
109 |
| Pineapple juice-unsweetened | 6 oz glass |
66 |
14 |
6oz |
109 |
| Chocolate milk | 8 oz glass |
49 |
10 |
8oz |
82 |
| Raspberry smoothie | 8oz glass |
48 |
16 |
8oz |
127 |
| Coca-Cola | 12 oz can |
90 |
10 |
12oz |
218 |
| Gatorade | 20 oz bottle |
111 |
6 |
20oz |
273 |
| Orange soda | 8 oz glass |
97 |
14 |
12oz |
314 |
| Breads and Rolls: | |||||
| Tortilla (wheat) | 1 medium size |
43 |
52 |
1-3/8oz |
64 |
| Pizza crust | 1 slice |
43 |
22 |
3.5oz |
70 |
| Tortilla (corn) | 1 medium size |
74 |
48 |
1-1/4oz |
87 |
| White Bread | 1 slice-1/2" thick |
100 |
47 |
1oz |
107 |
| Whole meal rye bread | 3/8" slice |
97 |
40 |
2oz |
114 |
| Sourdough bread | 3/8" slice |
77 |
47 |
1-1/2oz |
114 |
| Oat bran bread | 3/8" slice |
68 |
60 |
1-1/2oz |
128 |
| Whole Wheat Bread | 1 slice-1/2" thick |
101 |
43 |
1-1/2oz |
129 |
| Light rye bread | 3/8" slice |
97 |
47 |
1-1/2oz |
142 |
| Banana Bread-sugarless | 1 slice (4"X4"X1") |
79 |
48 |
3oz |
170 |
| 80% whole-kernel oat bread | 3/8" slice |
93 |
63 |
1-1/2oz |
170 |
| Pita bread | 8" diameter |
82 |
57 |
2oz |
189 |
| Hamburger Bun | Top & bottom-5"diameter |
87 |
50 |
2-1/2oz |
213 |
| 80% whole-kernel wheat bread | 3/8" slice |
74 |
67 |
2.25oz |
213 |
| French Bread | 1 slice-1/2" thick |
136 |
50 |
2oz |
284 |
| Bagel | 1 Medium size |
103 |
50 |
3-1/3oz |
340 |
| Breakfast Cereals: | |||||
| All Bran | 1/2 cup |
54 |
77 |
1oz |
85 |
| Muesli | 1 cup |
69 |
53 |
1oz |
95 |
| Special K | 1cup |
98 |
70 |
1oz |
133 |
| Cheerios | 1 cup |
106 |
40 |
1oz |
142 |
| Shredded Wheat | 1 cup |
107 |
67 |
1oz |
142 |
| Grapenuts | 1 cup |
102 |
70 |
1oz |
142 |
| Puffed Wheat | 1 cup |
105 |
70 |
1oz |
151 |
| Instant Oatmeal (cooked) | 1 cup |
94 |
10 |
8oz |
154 |
| Cream of Wheat-cooked | 1 cup |
94 |
10 |
8oz |
154 |
| Total | 1 cup |
109 |
73 |
1oz |
161 |
| Corn Flakes | 1 cup |
116 |
77 |
1oz |
199 |
| Rice Crispies | 1 cup |
117 |
87 |
1oz |
208 |
| Rice Chex | 1 cup |
127 |
87 |
1oz |
218 |
| Raisin Bran | 1 cup |
87 |
63 |
2oz |
227 |
| Candy: | |||||
| Lifesaver | 1 piece |
100 |
100 |
1/10oz |
20 |
| Peanut M&Ms | 1 Snack size package |
47 |
57 |
3/4oz |
43 |
| White chocolate | 2 squares (1'X1"X1/4") |
63 |
44 |
2/3oz |
49 |
| Chocolate | 2-1'X1" squares 1/4"thick |
61 |
44 |
1oz |
68 |
| Snickers bar | 1 One regular size bar |
97 |
57 |
2oz |
218 |
| Jelly beans | 1/3 cup |
112 |
93 |
1-1/2oz |
312 |
| Chips and Crackers: | |||||
| Potato Chips | Small bag |
77 |
42 |
1oz |
62 |
| Corn Chips | 1 package |
90 |
52 |
1oz |
97 |
| Pop corn | 4 cups |
103 |
55 |
1oz |
114 |
| Rye crisps | 1 rectangle |
91 |
64 |
1oz |
125 |
| Wheat thins | 4 small |
96 |
68 |
1oz |
136 |
| Soda cracker | 2 regular size |
106 |
68 |
1oz |
136 |
| Pretzels | Small bag |
119 |
67 |
1oz |
151 |
| Dairy Products: | |||||
| Cheese | 2"X2"X1" Slice |
Less than 15 |
0 |
2oz |
Less than 15 |
| Butter | 1 tablespoon |
Less than 15 |
0 |
1/4oz |
Less than 15 |
| Margarine | Typical serving |
Less than 15 |
0 |
1/4oz |
Less than 15 |
| Sour Cream | Typical serving |
Less than 15 |
0 |
2oz |
Less than 15 |
| Yogurt-plain unsweeetened | 1/2 cup |
51 |
5 |
4oz |
17 |
| Milk (whole) | 8oz glass |
38 |
5 |
8oz |
27 |
| Yogurt-low fat (sweetened) | 1/2 cup |
47 |
16 |
4oz |
57 |
| Vanilla ice cream high fat | 1/2 cup |
54 |
18 |
1/2 4oz |
68 |
| Milk (low fat chocolate) | 8 oz glass |
49 |
10 |
8oz |
82 |
| Vanilla ice cream low fat | 1/2 cup |
67 |
20 |
4oz |
114 |
| Frozen tofu | 1/2 cup |
164 |
30 |
4oz |
379 |
| Fruit: | |||||
| Strawberries | 1 cup |
57 |
3 |
5-1/2oz |
13 |
| Apricot | 1 Medium size |
82 |
8 |
2oz |
24 |
| Grapefruit | 1 half |
36 |
9 |
4-1/2oz |
32 |
| Plum | 1 Medium size |
55 |
10 |
3oz |
36 |
| Kiwi fruit | 1 medium |
75 |
10 |
3oz |
43 |
| Peach | 1 Medium size |
60 |
9 |
4oz |
47 |
| Grapes | 1 cup (40 grapes) |
66 |
15 |
2-1/2oz |
47 |
| Pineapple | 1 slice (3/4" 3-1/2" wide) |
59 |
11 |
3oz |
50 |
| Watermelon | 1 cup cubed |
103 |
5 |
5-1/2oz |
52 |
| Pear | 1 Medium size |
54 |
9 |
6oz |
57 |
| Mango | 1/2 cup |
73 |
14 |
3oz |
57 |
| Orange | 1 Medium size |
60 |
9 |
6oz |
71 |
| Apple | 1 Medium size |
52 |
13 |
5-1/2oz |
78 |
| Banana | 1 Medium size |
74 |
17 |
3-1/4oz |
85 |
| Raisins | 2 tablespoons |
91 |
73 |
1oz |
133 |
| Figs | 3 medium |
87 |
43 |
2oz |
151 |
| Dates | 5 medium |
147 |
67 |
1-1/2oz |
298 |
| Meat: | |||||
| Beef | 10 oz steak |
Less than 15 |
10oz |
Less than 15 |
|
| Pork | 2- 5oz chops |
Less than 15 |
10oz |
Less than 15 |
|
| Chicken | 1 Breast |
Less than 15 |
10oz |
Less than 15 |
|
| Fish | 8 oz fillet |
Less than 15 |
8oz |
Less than 15 |
|
| Lamb | 3-4oz chops |
Less than 15 |
12oz |
||
| Nuts: | |||||
| Peanuts | 1/4 cup |
21 |
8 |
1-1/4 oz |
7 |
| Cashews | 1/4 cup |
31 |
26 |
1-1/4 oz |
21 |
| Pasta: | |||||
| Asian bean noodles | 1 cup |
47 |
25 |
5oz |
118 |
| Whole meal spaghetti | 1 cup |
53 |
23 |
5oz |
126 |
| Vermicelli | 1 cup |
50 |
24 |
5oz |
126 |
| Spaghetti (boiled 5 min) | 1 cup |
54 |
27 |
5oz |
142 |
| Fettucine | 1 cup |
57 |
23 |
5oz |
142 |
| Noodles (instant-2min) | 1cup |
67 |
22 |
5oz |
150 |
| Capellini | 1 cup |
64 |
25 |
5oz |
158 |
| Spaghetti (boiled 10-15 min) | 1 cup |
64 |
27 |
5oz |
166 |
| Linguine | 1 cup |
74 |
25 |
5oz |
181 |
| Macaroni | 1 cup |
67 |
28 |
5oz |
181 |
| Rice Noodles | 1 cup |
87 |
22 |
5oz |
181 |
| Spaghettie (boiled 20 min) | 1 cup |
87 |
24 |
5oz |
213 |
| Macaroni and cheese (boxed) | 1 cup |
92 |
28 |
5oz |
252 |
| Gnocchi | 1 cup |
97 |
27 |
5oz |
260 |
| Soups: | |||||
| Tomato soup | 1 cup |
54 |
7 |
8oz |
55 |
| Minestrone | 1 cup |
56 |
7 |
8oz |
64 |
| Lentil soup | 1 cup |
63 |
8 |
8oz |
82 |
| Split pea soup | 1 cup |
86 |
11 |
8oz |
145 |
| Black bean soup | 1 cup |
92 |
11 |
8oz |
154 |
| Sweeteners: | |||||
| Artificial Sweeteners | t teaspoon |
Less than 15 |
1/6oz |
Less than 15 |
|
| Honey | 1 teaspoon |
78 |
72 |
1/6oz |
16 |
| Table Sugar | 1 round teaspoon |
97 |
100 |
1/6 oz |
28 |
| Syrup | 1/4 cup |
97 |
2oz |
364 |
|
| Vegetables: | |||||
| Lettuce | 1 cup |
Less than 15 |
2-1/2oz |
Less than 15 |
|
| Spinach | 1 cup |
Less than 15 |
2-1/2oz |
Less than 15 |
|
| Cucumber | 1 cup |
Less than 15 |
6oz |
Less than 15 |
|
| Mushrooms | 1/2 cup |
Less than 15 |
2oz |
Less than 15 |
|
| Asparagus | 4 spears |
Less than 15 |
3oz |
Less than 15 |
|
| Peppers | 1/2 medium size |
Less than 15 |
2oz |
Less than 15 |
|
| Broccoli | 1/2 cup |
Less than 15 |
1-1/2oz |
Less than 15 |
|
| Carrot (raw) | 1 Medium size (7-1/2" length) |
23 |
10 |
3oz |
11 |
| Tomato | Medium size |
Less than 15 |
5oz |
Less than 15 |
|
| Peas | 1/4 cup |
68 |
9 |
1-1/2oz |
16 |
| Carrot (boiled) | 2/3 cup |
70 |
6 |
3oz |
21 |
| Lentils | 1/2 cup |
42 |
11 |
3-1/2oz |
33 |
| Butter beans | 1/2 cup |
44 |
13 |
3oz |
34 |
| Kidney Beans | 1/2 cup |
39 |
17 |
3oz |
40 |
| Navy Beans | 1/2 cup |
69 |
10 |
3oz |
40 |
| Garbanzo beans | 1/2 cup |
39 |
20 |
3oz |
45 |
| Lima beans | 1/2 cup |
46 |
12 |
3oz |
57 |
| Pinto beans | 1/2 cup |
55 |
17 |
3oz |
57 |
| Black-eyed Beans | 1/2 cup |
59 |
20 |
3oz |
74 |
| Yam | 1/2 cup |
53 |
24 |
5oz |
123 |
| Potato (instant mashed) | 3/4 cup |
122 |
13 |
5oz |
161 |
| Sweet Potato | 1/2 cup |
87 |
19 |
5oz |
161 |
| Corn on the cob | 1 ear |
78 |
21 |
5-1/3 oz |
171 |
| Couscous | 1/2 cup |
93 |
23 |
4oz |
174 |
| Rice cakes | 1 medium size |
110 |
84 |
1oz |
193 |
| French Fries | Medium serving (McDonald's) |
107 |
19 |
5-1/4oz |
219 |
| Brown rice | 1 cup |
79 |
22 |
6-1/2oz |
222 |
| Baked Potato | 1 medium |
121 |
20 |
5oz |
246 |
| Basmati Rice | 1 cup |
83 |
25 |
6-1/2oz |
271 |
| White Rice | 1 cup |
91 |
24 |
6-1/2oz |
283 |
| Miscellaneous: | |||||
| Eggs | Typical serving |
Less than 15 |
1-1/2oz |
Less than 15 |
|
| Salad Dressing | Typical serving |
Less than 15 |
2oz |
Less than 15 |