Glycemic Index Table
Glycemic index values for common foods sorted from lowest to highest. Source: 2021 International Tables of Glycemic Index and Glycemic Load (Atkinson, Brand-Miller et al., Diabetes Care 2021). Each food links to a full glycemic load breakdown per portion.
Low GI (≤55) — slower glucose response
Broccoli
GI 15
Spinach
GI 15
Bell Pepper
GI 15
Dark Chocolate
GI 23
Milk
GI 27
Chickpeas
GI 28
Beans
GI 30
Dal (Lentils)
GI 32
Lentils
GI 32
Dal Makhani
GI 32
Apple
GI 36
Carrot
GI 39
Strawberries
GI 40
Apple Juice
GI 41
Dates
GI 42
Orange
GI 43
Sweet Potato
GI 44
Pasta
GI 48
Banana
GI 51
Mango
GI 51
Pineapple
GI 51
Blueberries
GI 53
Quinoa
GI 53
Grapes
GI 53
Oats
GI 55
Oatmeal
GI 55
Corn
GI 55
Medium GI (56–69) — moderate response
High GI (≥70) — fast glucose rise
Minimal carbs — GI not applicable
Chicken Breast
Minimal glycemic impact
Eggs
Minimal glycemic impact
Almonds
Minimal glycemic impact
Salmon
Minimal glycemic impact
Greek Yoghurt
Minimal glycemic impact
Avocado
Minimal glycemic impact
Paneer
Minimal glycemic impact
Avocado Toast
Minimal glycemic impact
Tofu
Minimal glycemic impact
Cheese
Minimal glycemic impact
Beef
Minimal glycemic impact
Tuna
Minimal glycemic impact
Peanut Butter
Minimal glycemic impact
Olive Oil
Minimal glycemic impact
Pizza
Minimal glycemic impact
Beer
Minimal glycemic impact
Coffee
Minimal glycemic impact
Wine
Minimal glycemic impact
Pizza Slice
Minimal glycemic impact
Ice Cream
Minimal glycemic impact
Salmon Sashimi
Minimal glycemic impact
Chicken Tikka Masala
Minimal glycemic impact
Samosa
Minimal glycemic impact
Cottage Cheese
Minimal glycemic impact
Banana Bread
Minimal glycemic impact
Yoghurt with Fruit
Minimal glycemic impact
Big Mac
Minimal glycemic impact
Starbucks Latte
Minimal glycemic impact
Green Tea
Minimal glycemic impact
Sandwich
Minimal glycemic impact
Salad
Minimal glycemic impact
Donut
Minimal glycemic impact
Protein Shake
Minimal glycemic impact
Pork Chop
Minimal glycemic impact
Shrimp
Minimal glycemic impact
Turkey Breast
Minimal glycemic impact
Cod
Minimal glycemic impact
Tilapia
Minimal glycemic impact
Cucumber
Minimal glycemic impact
Tomato
Minimal glycemic impact
Onion
Minimal glycemic impact
Peanuts
Minimal glycemic impact
Walnuts
Minimal glycemic impact
Cashews
Minimal glycemic impact
Subway Sandwich
Minimal glycemic impact
Sushi Roll
Minimal glycemic impact
Burger
Minimal glycemic impact
Taco
Minimal glycemic impact
Pad Thai
Minimal glycemic impact
Spaghetti Bolognese
Minimal glycemic impact
Fried Rice
Minimal glycemic impact
Macaroni and Cheese
Minimal glycemic impact
Pho
Minimal glycemic impact
Curry
Minimal glycemic impact
Pad See Ew
Minimal glycemic impact
Butter
Minimal glycemic impact
Sausage
Minimal glycemic impact
Bacon
Minimal glycemic impact
Noodles
Minimal glycemic impact
How GI and GL work
Glycemic index measures how fast a standardized 50g dose of carbs from a specific food raises blood glucose compared to pure glucose (GI=100). Glycemic load multiplies GI by the actual carb content in a realistic serving and divides by 100. GI tells you carb quality; GL tells you the total blood-glucose impact of what you actually eat. Watermelon has GI 72 (high) but GL only 4 per typical serving because most of its weight is water. For practical meal planning, glycemic load is the more useful metric.
Use the Glycemic Load Calculator for any portion size, or browse the full nutrition database for complete macros and portions per food.
Stop estimating. Start tracking.
CalEye reads calories, protein, carbs, and fat from a photo of your plate — no barcode, no manual entry. Free on iOS.
Download CalEye free on iOS →