Glycemic Index for selected foods

The glycemic index is a tool to measure how individual foods are expected to impact blood sugar levels.

Your medical professional will advise you on the use of this information.

Type	Name	Serving Size	Glycemic Rating	Carbs (g)
Breads & Starches	Bagel, plain	1 each	Hi	38
Breads & Starches	Beans, Baked	1/2 cup	Med-Hi	26
Breads & Starches	Beans, Kidney	1/2 cup	Med	20
Breads & Starches	Beans, Pinto, boiled	1/2 cup	Med	24
Breads & Starches	Bread, French	1 slice	Hi	28
Breads & Starches	Bread, Reduced cal	1 slice	Hi	10
Breads & Starches	Bread, Rye	1 slice	Hi	15
Breads & Starches	Bread, Wheat	1 slice	Hi	12
Breads & Starches	Bread, White	1 slice	Hi	12
Breads & Starches	Buns, Engl muffin	1 each	Hi	25
Breads & Starches	Buns, Hamburg/Dog	1 each	Hi	22
Breads & Starches	Buns, Reduced cal	1 each	Hi	18
Breads & Starches	Kashi, cooked	1/2 cup	Med	30
Breads & Starches	Muffins, bran	1 medium	Hi	23
Breads & Starches	Oatmeal, cooked	1 cup	Med	25
Breads & Starches	Pancakes 4 in.	1 each	Hi	13
Breads & Starches	Pasta, cooked	1 cup	Med	55
Breads & Starches	Pita, pocket	1 each	Hi	35
Breads & Starches	Popcorn, air popped	3 cup	Very Hi	15
Breads & Starches	Potato, baked	1 large	Very Hi	49
Breads & Starches	Potato, mashed	1/2 cup	Very Hi	18
Breads & Starches	Potato, red new	3 small	Med	14
Breads & Starches	Rice, brown, cooked	1 cup	Med-Hi	46
Breads & Starches	Rice, white, cooked	1 cup	Med-Hi	57
Breads & Starches	Sweet potato	1/2 cup	Med-Hi	14
Breads & Starches	Tortilla, corn 7 in.	1 each	Med	12
Breads & Starches	Tortilla, flour 7 in.	1 each	Hi	20
Breads & Starches	Waffles, 4 in.	1 each	Hi	14
Breads & Starches	Yam, cooked	1/2 cup	Med-Hi	19
Fruits	Apple	1 medium	Med	21
Fruits	Applesauce (no sugar)	1/2 cup	Med	14
Fruits	Apricots, fresh	3 each	Med-Hi	12
Fruits	Apricots, water packed	1/2 cup	Med-Hi	8
Fruits	Avocado, raw	1/4 item	Low	3
Fruits	Banana	1 each	Hi	26
Fruits	Blackberries, raw	1/2 cup	Low	9
Fruits	Blueberries, raw	1/2 cup	Low	10
Fruits	Cantaloupe	1/2 cup	Low	22
Fruits	Cherries	1/2 cup	Low	12
Fruits	Cranberry sauce	1/4 cup	Hi	27
Fruits	Dates	2 each	Hi	12
Fruits	Figs, raw	1 medium	Hi	10
Fruits	Fruit cocktail, water packed	1/2 cup	Med	11
Fruits	Grapefruit	1/2 cup	Low	10
Fruits	Grapes	10 each	Med	5
Fruits	Guava, cubed	1/2 cup	Med	14
Fruits	Honeydew melon	1/10 each	Low	12
Fruits	Kiwi fruit	1 medium	Low	11
Fruits	Lemon or Lime juice	1 tbsp	Med	1
Fruits	Mango, cubed	1/2 cup	Med-Hi	14
Fruits	Nectarine	1 each	Med	16
Fruits	Orange	1 each	Med	16
Fruits	Papaya, cubed	1/2 cup	Hi	11
Fruits	Peach, fresh	1 each	Low	10
Fruits	Peaches, water packed	1/2 cup	Low	8
Fruits	Pear, fresh	1 each	Low	25
Fruits	Pear, water packed	1/2 cup	Low	10
Fruits	Pineapple, fresh	1 cup	Low	20
Fruits	Plum, fresh	1 each	Low	9
Fruits	Prunes, dried	2 each	Med	11
Fruits	Raisins	1/4 cup	Hi	33
Fruits	Raspberries, raw	1/2 cup	Low	7
Fruits	Strawberries	1 cup	Low	11
Fruits	Tangerine	1 each	Med	9
Fruits	Watermelon, cubed	1 cup	Med	12
Vegetables	Artichoke, cooked	1 medium	Low	14
Vegetables	Asparagus	1 cup	Low	8
Vegetables	Bok choy	1/2 cup	Low	1
Vegetables	Broccoli	1 cup	Low	12
Vegetables	Butternut squash	1/2 cup	Med	11
Vegetables	Cabbage, shredded	1 cup	Low	12
Vegetables	Carrots, cooked	1 cup	Hi	23
Vegetables	Cauliflower	1 cup	Low	11
Vegetables	Celery, raw	1 stalk	Low	2
Vegetables	Corn	1/2 cup	Hi	21
Vegetables	Corn on the cob	1/2 cup	Hi	14
Vegetables	Cucumber, sliced	1/2 cup	Low	2
Vegetables	Green beans, snap	1 cup	Low	8
Vegetables	Green pepper	1/2 cup	Low	3
Vegetables	Lentils, boiled	1/2 cup	Med	20
Vegetables	Lettuce, Butter Head	5 leaves	Low	1
Vegetables	Lettuce, Iceberg	1 cup	Low	5
Vegetables	Lettuce, Romaine	1 cup	Low	5
Vegetables	Mushrooms, raw	1/2 cup	Low	2
Vegetables	Peas, green	1/2 cup	Med	11
Vegetables	Salsa	1 oz	Low	2
Vegetables	Snow peas, raw	1/2 cup	Low	6
Vegetables	Spinach, raw	1/2 cup	Low	1
Vegetables	Summer squash, boiled	1/2 cup	Med	1
Vegetables	Tomato	1 medium	Low	6
Vegetables	Tomato sauce (no sugar)	1/2 cup	Low	9
Vegetables	Zucchini, raw	1/2 cup	Low	2