Food Glycemic Index Chart (GI Food Chart)

Apart from knowing your BMR, Fat percentage, Daily Protien requirement etc you also need to be aware of the Glycemic Index (or GI) of different food items so that your choice of food can be even more informed.

Full chart of food glycemic index

The GI score for each food will tell you about the rate at which the sugar in that food will be absorbed. The more the GI score, the faster the sugar is absorbed.

The lower the score, the better for you as it will mean sustained, slow-release of energy that is far less likely to cause sudden rise in blood sugar levels.

Food with low GI score will need more calories to be burned for digesting them as well. This increases your daily calorie expenditure too.

If your diet mainly consists of low GI food, it can also lead to melting fat deposits for energy needs especially when you incorporate exercising into your routine.

Note: If you want to print the complete chart then visit the downloads section for a .pdf version. You can jump to different section using the short links given below.

The following tables give the GI values for the popular food groups.

Fruits

FruitGI SCORECarbohydratesGI TYPE
Apple3912gLow
Apple Juice4010gLow
Apricots577.5gMedium
Banana5423gLow- Medium
Cantaloupe Melon653gMedium -High
Cherries2210gLow
Grapefruit256gLow
Grapefruit Juice488gLow
Grapes4615gLow-Medium
Kiwi Fruit529gLow-Medium
Mango5614.5gMedium
Orange446gMedium
Orange Juice479gMedium
Peach427gMedium
Pear427gMedium
Pineapple6610gHigh-Medium
Pineapple Juice4610gMedium
Plum389gLow
Raisins6470gMedium-High
Strawberries406gLow
Sultanas5666Medium
Watermelon72High
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Vegetables

VegetablesGI Score
Carbohydrate
GI type
Artichoke152gLow
Asparagus141.5gLow
Bell Peppers102.5gLow
Broccoli101.5gLow
Brussels Sprouts164gLow
Beet638gHigh
Carrot707gHigh
Celery151gLow
Cauliflower152.5gLow
Cabbage102.5gLow
Green Beans143.5gLow
Lettuce101.7gLow
Mushrooms100.5gLow
Onion104gLow
Parsnip9811gHigh
Potato boiled5616.5gMedium
Potato Mashed7016gMedium
Potato Baked8412gMedium
Potato Sweet5020gLow-Medium
French Fries/Chips (UK)7537gHigh
Swede711gHigh
Sweet Corn5519gMedium
Yam5032gLow-Medium
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Grains

Grain/PastaGI ScoreCarbohydrateGI Type
Barley3518gLow
Buckwheat5572gMedium
Couscous6523gMedium-High
Cornmeal7077gHigh
Rice White Rice7230gMedium-High
Basmati Rice5890gMedium
Brown Rice5131gLow-Medium
Wheat4865gLow-Medium
Wild Rice5821gMedium
Rye3579Low
Millet7024High
Oat Bran5411gMedium
Pasta regular4928gMedium
Pasta Gluten free54Medium
Capellini4630gLow-Medium
Fettuccine3229gLow
Gnocchi6627gMedium-High
Linguini52Medium
Instant Noodles4613gMedium
Rice Noodles6125gMedium-High
Macaroni4519gMedium
Spaghetti4123gLow-Medium
Barley3528gLow
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Dairy Products

Dairy ProductGI ScoreCarbohydrateGI Type
Whole Milk274.5g (100ml)Low
Semi-skim Milk345g (100ml)Low
Skimmed Milk325g (100ml)Low
Goats Milk244.5gLow
Chocolate Milk3410gLow
Instant Non-fat Milk 2750gLow
Evaporated Milk338.5gLow
Flavored Soya Milk303.5gLow
Sweetened & Condensed milk8055gMedium
Sweetened Condensed fat-free6160gMedium
Buttermilk35Low
Custard4317gLow-Medium
Yogurt natural3518gLow
Yogurt Low-fat natural147.5gLow
Yogurt Low-fat sweetened3318gLow
Yogurt Low-fat non sweetened1410gLow
Ice Cream (average)6120g (100g)Medium
Ice Cream Low-fat5024gLow-Medium
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Breads & Cereals

Bread/CerealGI ScoreCarbohydrateGI Type
Bagel7265gHigh
Baguette French9555gVery-High
Bun Hamburger6149gMedium-High
Bread White7147gHigh
Bread Wholemeal6944gHigh
Bread Gluten free8934gHigh
Bread High Fibre6845gMedium-High
Crispbread8172gHigh
Croissant6738gMedium-High
Crumpet6945gHigh
Donut7650gHigh
Linseed Rye Bread5531gMedium
Muffin4426gLow-Medium
Pastry6047gMedium-High
Pita Bread5758gMedium-High
Pizza6035gMedium-High
Rice Cakes8578gHigh
Rye Bread4114gLow-Medium
Ryvita6955gMedium-High
Waffles7525gHigh
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Breakfast Cereals

Breakfast CerealGI ScoreCarbohydrateGI Type
All Bran4247gLow
Cheerios7420gHigh
Coco pops7794gHigh
Corn Flakes8486gHigh
Muesli5670gMedium
Oat bran5568gMedium
Porridge4213gLow
Rice Krispies8290gHigh
Sustain68Medium-High
Sultana Bran5268gMedium
Shredded Wheat6768gMedium-High
Special K6482gMedium-High
Weetabix6976gMedium-High
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