This is a helpful table from Harvard Health outlining the glycemic index of 100+ foods.
Also checkout our listings of common ingredients in processed breads (and the full list of ingredients). We’ll be analyzing more types of food and their ingredients in the future.
This table is somewhat interesting in that some products are processed and the ingredients are not listed. Their recipes recipes could change over time.
| FOOD | Glycemic index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| BAKERY PRODUCTS AND BREADS | |||
| Banana cake, made with sugar | 47 | 60 | 14 |
| Banana cake, made without sugar | 55 | 60 | 12 |
| Sponge cake, plain | 46 | 63 | 17 |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) | 42 | 111 | 24 |
| Apple muffin, made with rolled oats and sugar | 44 | 60 | 13 |
| Apple muffin, made with rolled oats and without sugar | 48 | 60 | 9 |
| Waffles, Aunt Jemima® | 76 | 35 | 10 |
| Bagel, white, frozen | 72 | 70 | 25 |
| Baguette, white, plain | 95 | 30 | 14 |
| Coarse barley bread, 80% kernels | 34 | 30 | 7 |
| Hamburger bun | 61 | 30 | 9 |
| Kaiser roll | 73 | 30 | 12 |
| Pumpernickel bread | 56 | 30 | 7 |
| 50% cracked wheat kernel bread | 58 | 30 | 12 |
| White wheat flour bread, average | 75 | 30 | 11 |
| Wonder® bread, average | 73 | 30 | 10 |
| Whole wheat bread, average | 69 | 30 | 9 |
| 100% Whole Grain® bread (Natural Ovens) | 51 | 30 | 7 |
| Pita bread, white | 68 | 30 | 10 |
| Corn tortilla | 52 | 50 | 12 |
| Wheat tortilla | 30 | 50 | 8 |
| BEVERAGES | |||
| Coca Cola® (US formula) | 63 | 250 mL | 16 |
| Fanta®, orange soft drink | 68 | 250 mL | 23 |
| Lucozade®, original (sparkling glucose drink) | 95 | 250 mL | 40 |
| Apple juice, unsweetened | 41 | 250 mL | 12 |
| Cranberry juice cocktail (Ocean Spray®) | 68 | 250 mL | 24 |
| Gatorade, orange flavor (US formula) | 89 | 250 mL | 13 |
| Orange juice, unsweetened, average | 50 | 250 mL | 12 |
| Tomato juice, canned, no sugar added | 38 | 250 mL | 4 |
| BREAKFAST CEREALS AND RELATED PRODUCTS | |||
| All-Bran®, average | 44 | 30 | 9 |
| Coco Pops®, average | 77 | 30 | 20 |
| Cornflakes®, average | 81 | 30 | 20 |
| Cream of Wheat® | 66 | 250 | 17 |
| Cream of Wheat®, Instant | 74 | 250 | 22 |
| Grape-Nuts® | 75 | 30 | 16 |
| Muesli, average | 56 | 30 | 10 |
| Oatmeal, average | 55 | 250 | 13 |
| Instant oatmeal, average | 79 | 250 | 21 |
| Puffed wheat cereal | 80 | 30 | 17 |
| Raisin Bran® | 61 | 30 | 12 |
| Special K® (US formula) | 69 | 30 | 14 |
| GRAINS | |||
| Pearled barley, average | 25 | 150 | 11 |
| Sweet corn on the cob | 48 | 60 | 14 |
| Couscous | 65 | 150 | 9 |
| Quinoa | 53 | 150 | 13 |
| White rice, boiled, type non-specified | 72 | 150 | 29 |
| Quick cooking white basmati | 63 | 150 | 26 |
| Brown rice, steamed | 50 | 150 | 16 |
| Parboiled Converted white rice (Uncle Ben’s®) | 38 | 150 | 14 |
| Whole wheat kernels, average | 45 | 50 | 15 |
| Bulgur, average | 47 | 150 | 12 |
| COOKIES AND CRACKERS | |||
| Graham crackers | 74 | 25 | 13 |
| Vanilla wafers | 77 | 25 | 14 |
| Shortbread | 64 | 25 | 10 |
| Rice cakes, average | 82 | 25 | 17 |
| Rye crisps, average | 64 | 25 | 11 |
| Soda crackers | 74 | 25 | 12 |
| DAIRY PRODUCTS AND ALTERNATIVES | |||
| Ice cream, regular, average | 62 | 50 | 8 |
| Ice cream, premium (Sara Lee®) | 38 | 50 | 3 |
| Milk, full-fat, average | 31 | 250 mL | 4 |
| Milk, skim, average | 31 | 250 mL | 4 |
| Reduced-fat yogurt with fruit, average | 33 | 200 | 11 |
| FRUITS | |||
| Apple, average | 36 | 120 | 5 |
| Banana, raw, average | 48 | 120 | 11 |
| Dates, dried, average | 42 | 60 | 18 |
| Grapefruit | 25 | 120 | 3 |
| Grapes, black | 59 | 120 | 11 |
| Oranges, raw, average | 45 | 120 | 5 |
| Peach, average | 42 | 120 | 5 |
| Peach, canned in light syrup | 52 | 120 | 9 |
| Pear, raw, average | 38 | 120 | 4 |
| Pear, canned in pear juice | 44 | 120 | 5 |
| Prunes, pitted | 29 | 60 | 10 |
| Raisins | 64 | 60 | 28 |
| Watermelon | 72 | 120 | 4 |
| BEANS AND NUTS | |||
| Baked beans | 40 | 150 | 6 |
| Black-eyed peas | 50 | 150 | 15 |
| Black beans | 30 | 150 | 7 |
| Chickpeas | 10 | 150 | 3 |
| Chickpeas, canned in brine | 42 | 150 | 9 |
| Navy beans, average | 39 | 150 | 12 |
| Kidney beans, average | 34 | 150 | 9 |
| Lentils | 28 | 150 | 5 |
| Soy beans, average | 15 | 150 | 1 |
| Cashews, salted | 22 | 50 | 3 |
| Peanuts | 13 | 50 | 1 |
| PASTA and NOODLES | |||
| Fettucini | 32 | 180 | 15 |
| Macaroni, average | 50 | 180 | 24 |
| Macaroni and Cheese (Kraft®) | 64 | 180 | 33 |
| Spaghetti, white, boiled, average | 46 | 180 | 22 |
| Spaghetti, white, boiled 20 min | 58 | 180 | 26 |
| Spaghetti, whole-grain, boiled | 42 | 180 | 17 |
| SNACK FOODS | |||
| Corn chips, plain, salted | 42 | 50 | 11 |
| Fruit Roll-Ups® | 99 | 30 | 24 |
| M & M’s®, peanut | 33 | 30 | 6 |
| Microwave popcorn, plain, average | 65 | 20 | 7 |
| Potato chips, average | 56 | 50 | 12 |
| Pretzels, oven-baked | 83 | 30 | 16 |
| Snickers Bar®, average | 51 | 60 | 18 |
| VEGETABLES | |||
| Green peas | 54 | 80 | 4 |
| Carrots, average | 39 | 80 | 2 |
| Parsnips | 52 | 80 | 4 |
| Baked russet potato | 111 | 150 | 33 |
| Boiled white potato, average | 82 | 150 | 21 |
| Instant mashed potato, average | 87 | 150 | 17 |
| Sweet potato, average | 70 | 150 | 22 |
| Yam, average | 54 | 150 | 20 |
| MISCELLANEOUS | |||
| Hummus (chickpea salad dip) | 6 | 30 | 0 |
| Chicken nuggets, frozen, reheated in microwave oven 5 min | 46 | 100 | 7 |
| Pizza, plain baked dough, served with parmesan cheese and tomato sauce | 80 | 100 | 22 |
| Pizza, Super Supreme (Pizza Hut®) | 36 | 100 | 9 |
| Honey, average | 61 | 25 | 12 |
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