Glycemic Load Table

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