Keep in mind that the numbers listed here come from the most reliable sources available.
But in fact, only a few testing centers exist so the numbers you may find listed on various website pages may vary as much as ten percent each way.
Fact is - there are no absolute glycemic index numbers. Any
number you see is to some extent an estimate as foods vary in their
composition making precise measurements all but impossible.
Baked Goods
Apple muffin 45
Banana cake 50
Chocolate cake 40
Pound cake 54
Sponge cake 48
Croissant 65
Doughnut 75
Banana muffin 63
Bran muffin 60
Blueberry muffin 58
Pancakes 65
Waffles 77
Angel food cake 67
Cupcake with icing 70
Beverages
Apple juice, pure 40
Carrot juice 45
Cranberry juice 53
Grapefruit juice 49
Orange juice 46
Pineapple juice 45
Tomato juice 37
Hot chocolate 53
Nestle Quik w/milk 40
Gatorade 75
Coca Cola 65
Fanta orange 67
Bread Products
Multigrain bread 55
100% Whole wheat bread 50
Bagel, white 72
Baguette, white 94
Kaiser rolls 73
Melba toast 68
Oat bran bread 65
White bread 73
Breakfast Cereals
All-Bran 37
Muesli 55
Nutrigrain 60
Oat bran 50
Raisin bran 60
Rice bran 20
Ultra-bran 40
Rice chex 85
Special I 70
Coco Pops 74
Corn flakes 91
Cream of wheat 70
Fruit loops 70
Grape nuts
66
Pop tarts 70
Vegetables
Corn on the cob 48
Corn, canned 48
Rice, long grain 50
Rice, basmati 60
Rice, brown 50
Rice, white 66
Rice, long grain parboiled 70
Cookies
Oatmeal 55
Vanilla Wafers 78
Crackers
Wheat crackers 65
Puffed rice cake, white 83
Soda crackers 73
Dairy Products
Ice Cream, Choc. High Fat 36
Instant chocolate 50
Yogurt 37
Yogurt, low fat 20
Soy milk, full fat 40
Soy milk, reduced fat 46
Ice Cream. Chocolate 65
Fruits
Apple, golden delicious 40
Apple juice 40
Apricot 57
Strawberry 41
Strawberry jam 53
Banana 58
Cherries 20
Grapefruit juice 48
Grapes 45
Mango, raw 50
Orange 50
Peach 43
Pear 30
Pineapple 60
Plum 40
Prune 30
Raisin 65
Watermelon 73
Dates, dried 105
Figs, dried 63
Legumes
Baked beans, canned 50
Beans, dried 30
Black-eyed beans 43
Butter beans 32
Chickpeas 30
Navy beans 37
Kidney beans 25
Black beans 22
Lentils 27
Pinto beans 42
Soy beans 22
Other Foods
Fish fingers 39
Pizza 60
Sausages 30
Sushi, salmon 48
Fettucine, egg 33
Noodles 48
Macaroni 45
Corn chips, plain 43
Cashew nuts 23
Peanuts 11
Lentil 44
Minestrone 40
Tomato soup 40
Fructose 25
Honey 58
Lactose 47
Peas, frozen 47
Potato, sweet 48
Carrots 48
Glucose 100
Snickers bar 70
Black bean 65
Green pea 64
Pizza dough 82
Gnocchi 69
Spaghetti, durum boiled 65
Jelly beans 82
Mars bar 70
Popcorn, plain, microwave 68
Potato chips 63
Pumpkin 77
Potato, baked 63
Potato, baked russet no fat 110
Potato, canned 64
Potato, instant mashed 85
Potato, mashed 75
Tapioca 75
Curry rice 65
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