Glycemic Load Value for 100 Popular Foods
Glycemic load for 100+ foods
Glycemic index and glycemic load offer information about how foods affectblood sugar and insulin. The lower a food's glycemic index or glycemic load,the less it affects blood sugar and insulin levels A glycemic load (GL) of 10 or less has a very small effect on a rise in blood sugar levels. A GL of 11 to 19 has a moderate impact on blood sugar levels and a GL of 20 or more causes blood sugar to rise very quickly .
Try to keep the majority of your foods under a GL of 10
|
FOOD |
Serving size (grams) |
Glycemic load |
|
BAKERY PRODUCTS AND BREADS |
|
|
|
Banana cake, made with sugar |
80 |
18 |
|
Banana cake, made without sugar |
80 |
16 |
|
Sponge cake, plain |
63 |
17 |
|
Vanilla cake made from packet mix with vanilla frosting(Betty Crocker) |
111 |
24 |
|
Apple pie, made with sugar |
60 |
13 |
|
Apple pie, made without sugar |
60 |
9 |
|
Waffles, Aunt Jemima (Quaker Oats) |
35 |
10 |
|
Bagel, white, frozen |
70 |
25 |
|
Baguette, white, plain |
30 |
15 |
|
Coarse barley bread, 75%-80% kernels, average |
30 |
7 |
|
Hamburger bun |
30 |
9 |
|
Kaiser roll |
30 |
12 |
|
Pumpernickel bread |
30 |
6 |
|
50% cracked wheat kernel bread |
30 |
12 |
|
White wheat flour bread |
30 |
10 |
|
Wonder™ bread, average |
30 |
10 |
|
Whole-wheat bread, average |
30 |
9 |
|
100% Whole Grain™ bread (Natural Ovens) |
30 |
7 |
|
Pita bread, white |
30 |
10 |
|
Corn tortilla |
50 |
12 |
|
Wheat tortilla |
50 |
8 |
|
BEVERAGES |
|
|
|
Coca Cola®, average |
250 |
15 |
|
Fanta®, orange soft drink |
250 |
23 |
|
Lucozade®, original (sparkling glucose drink) |
250 |
40 |
|
Apple juice, unsweetened, average |
250 |
12 |
|
Cranberry juice cocktail (Ocean Spray®) |
250 |
24 |
|
Grapefruit juice, unsweetened |
250 |
11 |
|
Orange juice, average |
250 |
13 |
|
Tomato juice, canned |
250 |
4 |
|
BREAKFAST CEREALS AND RELATED PRODUCTS |
|
|
|
All-Bran™, average |
30 |
4 |
|
Coco Pops™, average |
30 |
20 |
|
Cornflakes™, average |
30 |
21 |
|
Cream of Wheat™ (Nabisco) |
250 |
17 |
|
Cream of Wheat™, Instant (Nabisco) |
250 |
22 |
|
Grapenuts™, average |
30 |
15 |
|
Muesli, average |
30 |
16 |
|
Oatmeal, average |
250 |
13 |
|
Instant oatmeal, average |
250 |
17 |
|
Puffed wheat, average |
30 |
16 |
|
Raisin Bran™ (Kellogg's) |
30 |
12 |
|
Special K™ (Kellogg's) |
30 |
14 |
|
GRAINS |
|
|
|
Pearled barley, average |
150 |
11 |
|
Sweet corn on the cob, average |
150 |
17 |
|
Couscous, average |
150 |
23 |
|
White rice, average |
150 |
23 |
|
Quick cooking white basmati |
150 |
23 |
|
Brown rice, average |
150 |
18 |
|
White rice, converted (Uncle Ben's®) |
150 |
14 |
|
Whole wheat kernels, average |
50 |
14 |
|
Bulgur, average |
150 |
12 |
|
COOKIES AND CRACKERS |
|
|
|
Graham crackers |
25 |
14 |
|
Vanilla wafers |
25 |
14 |
|
Shortbread |
25 |
10 |
|
Rice cakes, average |
25 |
17 |
|
|
25 |
11 |
|
Soda crackers |
25 |
12 |
|
DAIRY PRODUCTS AND ALTERNATIVES |
|
|
|
Ice cream, regular |
50 |
8 |
|
Ice cream, premium |
50 |
4 |
|
Milk, full fat |
250 |
3 |
|
Milk, skim |
250 |
4 |
|
Reduced-fat yogurt with fruit, average |
200 |
7 |
|
FRUITS |
|
|
|
Apple, average |
120 |
6 |
|
Banana, ripe |
120 |
13 |
|
Dates, dried |
60 |
42 |
|
Grapefruit |
120 |
3 |
|
Grapes, average |
120 |
8 |
|
Orange, average |
120 |
5 |
|
Peach, average |
120 |
5 |
|
Peach, canned in light syrup |
120 |
9 |
|
Pear, average |
120 |
4 |
|
Pear, canned in pear juice |
120 |
5 |
|
Prunes, pitted |
60 |
10 |
|
Raisins |
60 |
28 |
|
Watermelon |
120 |
4 |
|
BEANS AND NUTS |
|
|
|
Baked beans, average |
150 |
7 |
|
Black-eyed peas, average |
150 |
13 |
|
Black beans |
150 |
7 |
|
Chickpeas, average |
150 |
8 |
|
Chickpeas, canned in brine |
150 |
9 |
|
Navy beans, average |
150 |
12 |
|
Kidney beans, average |
150 |
7 |
|
Lentils, average |
150 |
5 |
|
Soy beans, average |
150 |
1 |
|
Cashews, salted |
50 |
3 |
|
Peanuts, average |
50 |
1 |
|
PASTA and NOODLES |
|
|
|
Fettuccini, average |
180 |
18 |
|
Macaroni, average |
180 |
23 |
|
Macaroni and Cheese (Kraft) |
180 |
32 |
|
Spaghetti, white, boiled 5 min, average |
180 |
18 |
|
Spaghetti, white, boiled 20 min, average |
180 |
27 |
|
Spaghetti, wholemeal, boiled, average |
180 |
16 |
|
SNACK FOODS |
|
|
|
Corn chips, plain, salted, average |
50 |
17 |
|
Fruit Roll-Ups® |
30 |
24 |
|
M & M's®, peanut |
30 |
6 |
|
Microwave popcorn, plain, average |
20 |
8 |
|
Potato chips, average |
50 |
11 |
|
Pretzels, oven-baked |
30 |
16 |
|
Snickers Bar® |
60 |
19 |
|
VEGETABLES |
|
|
|
Green peas, average |
80 |
3 |
|
Carrots, average |
80 |
3 |
|
Parsnips |
80 |
12 |
|
Baked russet potato, average |
150 |
26 |
|
Boiled white potato, average |
150 |
14 |
|
Instant mashed potato, average |
150 |
17 |
|
Sweet potato, average |
150 |
17 |
|
Yam, average |
150 |
13 |
|
MISCELLANEOUS |
|
|
|
Hummus (chickpea salad dip) |
30 |
0 |
|
Chicken nuggets, frozen, reheated in microwave oven 5 min. |
100 |
7 |
|
Pizza, plain baked dough, served with parmesan cheese andtomato sauce |
100 |
22 |
|
Pizza, Super Supreme (Pizza Hut) |
100 |
9 |
|
Honey, average |
25 |
10 |
* Compared with pure glucose, which is assigned a glycemicindex of 100
The complete list of the glycemic index and glycemic load for750 foods can be found in the article "International tables ofglycemic index and glycemic load values: 2002," by Kaye Foster-Powell,Susanna H.A. Holt, and Janette C. Brand-Miller in the July 2002 AmericanJournal of Clinical Nutrition, Vol. 62, pages 5–56.