List Of Foods With Low Glycemic Index Values

Fruits and Dried Fruits
Apples, raw – 28-44
Apricots, dried – 30-32
Apricots, dried – 31-32
Bananas, over-ripe – 48-52
Bananas, raw – 46
Bananas, under-ripe – 30-42
Cherries, raw – 22
Dates, packed – 36-45
Grapefruits, raw – 25
Grapes, raw – 23-49
Mangoes, raw – 41-51
Oranges, raw – 31-51
Peaches, canned – 30-52
Peaches, dried – 35
Peaches, raw – 28
Pears, canned – 43-44
Pears, dried – 43
Pears, raw – 33-42
Pineapples, raw – 51
Plums, raw – 24-53
Prunes, pitted – 29
Strawberries, raw – 40

Vegetables
Carrots, peeled, boiled – 41
Carrots, raw – 16
Potatoes, white – 41-54
Sweet potatoes – 44-48
Yams – 25-51

Beans, Legumes, Lentils, Peas
Baked beans, canned – 40
Black beans – 20-30
Blackeyed beans, boiled – 33-50
Butter beans – 28-36
Butter beans, canned – 36
Butter beans, dried, boiled – 30-54
Chickpeas – 32-42
Chickpeas, canned – 38
Kidney beans – 13-52
Lentils – 18-37
Lentils, brown, canned – 42
Lima beans – 32
Mung beans – 25-53
Navy beans – 29-39
Peas, dried, boiled – 22
Peas, frozen, boiled – 39-51
Pinto beans – 39-45
Soya beans – 14-20

Nuts
Cashew nuts – 25-27
Cashew nuts, salted – 42
Mixed nuts, with raisins and fruits 15-49
Peanuts – 7-23

Meats
Sausages – 28
Sushi, salmon – 48

Soups
Tomato soup – 38

Bars
Fruit bars and snacks, various – 35-50
Snickers bar – 41
Snickers energy bar – 34-50
Snickers low carb energy bar – 20-21
Snickers nutrition bar – 41-49

Biscuits, Chips, Cookies, Crackers
Biscuits, Digestive – 55
Biscuits, oatmeal – 55
Chips, corn – 42
Cookies, fruit – 47
Cookies, fruit – 47
Cookies, oatmeal – 54
Cookies, various – 25-42
Crackers, cheddar cheese – 54
Crackers, high-calcium – 52

Cakes, Muffins, Pastries
Cake, banana – 47-55
Cake, pound – 54
Muffin, apple – 44-54

Yoghurts and Probiotics
Probiotic drink – 30-34
Yoghurt, low-fat – 34-53
Yoghurt, non-fat or low-fat – 14-28
Yoghurt, probiotic – 44-52
Yoghurt, various – 11-54

Other Snacks
Fruit strips – 29

Fruit Juices
Apple juice, unsweetened – 39-44
Carrot juice, fresh – 43
Fruit juices, packets – 37-47
Orange juice, packet – 46-53
Orange juice, unsweetened – 53
Pineapple juice, unsweetened – 46
Tomato juice, canned – 38

Beverages (others)
Milk, chocolate, various – 35-49
Milk, cow, full-fat – 11-40
Milk, cow, skimmed or semi-skimmed – 25-48
Milk, soy – 36-46
Milo – 52-55

Honey, Jams, Spreads and Syrups
Fruit spreads, no sugar added – 26-29
Jam, strawberry – 51
Maple syrup – 54

Others
Fructose – 11-25
Lactose – 43-48

Click here for a more comprehensive glycemic index listing of various foods.

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