Printable Glycemic Index Chart
Download or print this comprehensive GI reference chart for easy access to glycemic index values.
How to use this chart:
- Print and post on your refrigerator for quick reference
- Take it grocery shopping to make better food choices
- Save as PDF for offline access on your phone or tablet
- Use it to plan balanced, low-GI meals throughout the week
Glycemic Index Food Chart
GlucoseIndex.com | Updated January 2025
Low GI
55 or less
Medium GI
56-69
High GI
70+
Fruit
| Food | GI | Serving | Carbs |
|---|---|---|---|
| Cherries | 22 | 120g | 12g |
| Grapefruit | 25 | 120g | 11g |
| Dried Apricots | 30 | 60g | 27g |
| Apricots, fresh | 34 | 120g | 9g |
| Apple, raw | 36 | 120g | 15g |
| Pear, raw | 38 | 120g | 15g |
| Plum | 39 | 120g | 12g |
| Strawberries | 40 | 120g | 8g |
| Peach, fresh | 42 | 120g | 11g |
| Orange | 43 | 120g | 11g |
| Grapes | 46 | 120g | 18g |
| Mango | 51 | 120g | 17g |
| Banana, ripe | 51 | 120g | 23g |
| Kiwi fruit | 53 | 120g | 12g |
| Blueberries | 53 | 120g | 14g |
| Papaya | 59 | 120g | 11g |
| Raisins | 64 | 60g | 44g |
| Cantaloupe | 65 | 120g | 8g |
| Pineapple | 66 | 120g | 13g |
| Watermelon | 76 | 120g | 6g |
| Dates | 103 | 60g | 40g |
Vegetables
| Food | GI | Serving | Carbs |
|---|---|---|---|
| Broccoli | 10 | 80g | 4g |
| Mushrooms | 10 | 80g | 1g |
| Cabbage | 10 | 80g | 4g |
| Spinach | 15 | 80g | 1g |
| Tomatoes | 15 | 120g | 4g |
| Lettuce | 15 | 80g | 2g |
| Cucumber | 15 | 120g | 3g |
| Cauliflower | 15 | 80g | 3g |
| Bell Peppers | 15 | 120g | 6g |
| Green Beans | 15 | 80g | 4g |
| Zucchini | 15 | 120g | 3g |
| Asparagus | 15 | 80g | 2g |
| Eggplant | 15 | 80g | 5g |
| Carrots, raw | 16 | 80g | 6g |
| Carrots, boiled | 39 | 80g | 5g |
| Green Peas | 48 | 80g | 10g |
| Corn, sweet | 52 | 80g | 15g |
| Parsnips | 52 | 80g | 13g |
| Sweet Potato, boiled | 63 | 150g | 24g |
| Beetroot | 64 | 80g | 7g |
| Pumpkin | 75 | 80g | 4g |
| Potato, boiled | 78 | 150g | 30g |
| Potato, baked | 85 | 150g | 33g |
| Potato, mashed | 87 | 150g | 20g |
Grains
| Food | GI | Serving | Carbs |
|---|---|---|---|
| Barley | 28 | 150g | 30g |
| All-Bran | 42 | 30g | 15g |
| Spaghetti, whole wheat | 48 | 180g | 37g |
| Bulgur Wheat | 48 | 150g | 26g |
| Spaghetti, white | 49 | 180g | 40g |
| Muesli | 49 | 30g | 16g |
| Pumpernickel Bread | 50 | 30g | 13g |
| Steel-cut Oats | 52 | 250g | 21g |
| Quinoa, cooked | 53 | 150g | 31g |
| Sourdough Bread | 54 | 30g | 15g |
| Oats, rolled | 55 | 250g | 21g |
| Wild Rice | 57 | 150g | 32g |
| Rye Bread | 58 | 30g | 14g |
| Basmati Rice, white | 58 | 150g | 38g |
| Couscous | 65 | 150g | 35g |
| Brown Rice, steamed | 68 | 150g | 33g |
| Bagel, white | 72 | 70g | 35g |
| White Rice | 73 | 150g | 36g |
| Whole Wheat Bread | 74 | 30g | 12g |
| Bran Flakes | 74 | 30g | 18g |
| White Bread | 75 | 30g | 14g |
| Shredded Wheat | 75 | 30g | 20g |
| Oatmeal, instant | 79 | 250g | 21g |
| Cornflakes | 81 | 30g | 26g |
| Jasmine Rice | 89 | 150g | 42g |
Legumes
| Food | GI | Serving | Carbs |
|---|---|---|---|
| Almonds | 0 | 50g | 6g |
| Walnuts | 0 | 50g | 3g |
| Peanuts | 13 | 50g | 4g |
| Soybeans | 16 | 150g | 6g |
| Kidney Beans | 24 | 150g | 25g |
| Cashews | 25 | 50g | 13g |
| Chickpeas | 28 | 150g | 25g |
| Black Beans | 30 | 150g | 23g |
| Lentils | 32 | 150g | 20g |
| Lima Beans | 32 | 150g | 20g |
| Navy Beans | 38 | 150g | 26g |
| Pinto Beans | 39 | 150g | 26g |
Dairy
| Food | GI | Serving | Carbs |
|---|---|---|---|
| Cheese | 0 | 50g | 1g |
| Yogurt, plain | 14 | 200g | 10g |
| Yogurt, low-fat | 33 | 200g | 26g |
| Milk, soy | 34 | 250ml | 8g |
| Milk, skim | 37 | 250ml | 13g |
| Milk, whole | 39 | 250ml | 12g |
| Ice Cream, regular | 51 | 50g | 13g |
Snacks
| Food | GI | Serving | Carbs |
|---|---|---|---|
| Chocolate, dark | 23 | 50g | 30g |
| Chocolate, milk | 43 | 50g | 30g |
| Potato Chips | 56 | 50g | 25g |
| Honey | 61 | 25g | 20g |
| Table Sugar | 65 | 10g | 10g |
| Popcorn | 65 | 20g | 11g |
| Crackers, wheat | 67 | 25g | 18g |
| Cake, angel food | 67 | 50g | 29g |
| Graham Crackers | 74 | 25g | 18g |
| Donuts | 76 | 47g | 23g |
| Rice Cakes | 82 | 25g | 21g |
| Pretzels | 83 | 30g | 22g |
Beverages
| Food | GI | Serving | Carbs |
|---|---|---|---|
| Apple Juice | 41 | 250ml | 29g |
| Orange Juice | 50 | 250ml | 26g |
| Coca-Cola | 63 | 250ml | 26g |
| Cranberry Juice | 68 | 250ml | 31g |
| Gatorade | 78 | 250ml | 15g |
Medical Disclaimer: This information is for educational purposes only. Always consult with a healthcare provider before making dietary changes.
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