Listing Of Foods And Their Glycemic Index Values (Compiled)

FRUITS AND DRIED FRUITS

Apples, raw – 28-44
Apricots, dried – 30-32
Apricots, dried – 31-32
Apricots, raw – 57
Banana, raw – 70
Bananas, over-ripe – 48-52
Bananas, raw – 46
Bananas, raw – 58
Bananas, under-ripe – 30-42
Cherries, dark, raw – 63
Cherries, raw – 22
Dates, packed – 36-45
Fruits, mixed, dried – 60
Grapefruits, raw – 25
Grapes – 59
Grapes, raw – 23-49
Kiwi fruits – 58
Mangoes – 60
Mangoes, raw – 41-51
Oranges, raw – 31-51
Papayas – 60
Paw paw – 56-60
Peaches, canned – 30-52
Peaches, canned – 58-62
Peaches, dried – 35
Peaches, raw – 28
Peaches, raw – 56
Pears, canned – 43-44
Pears, dried – 43
Pears, raw – 33-42
Pineapples, raw – 51
Pineapples, raw – 66
Plums, raw – 24-53
Prunes, pitted – 29
Rock melon, raw – 65
Strawberries, raw – 40
Sultanas – 56-58
Watermelon, raw – 72-80

VEGETABLES

Beetroots – 64
Carrots, peeled, boiled – 41
Carrots, raw – 16
Parsnips – high
Potatoes – 70-111
Potatoes, baked – high
Potatoes, mashed, instant – high
Potatoes, various – 56-67
Potatoes, white – 41-54
Sweet corns – 59-62
Sweet potato, boiled – 77-78
Sweet potatoes – 44-48
Sweet potatoes – 59
Tapioca – 70-81
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

Soups, various peas and beans – 60-66
Tomato soup – 38

BARS

Fruit bars and snacks, various – 35-50
Mars bar – 62-68
Snickers bar – 41
Snickers bar – 68
Snickers energy bar – 34-50
Snickers low carbohydrate energy bar – 20-21
Snickers nutrition bar – 41-49
Uncle Toby’s muesli bar – 61

BISCUITS, CHIPS, COOKIES, CRACKERS

Biscuits, Digestive – 55
Biscuits, Digestive – 58-62
Biscuits, oatmeal – 55
Biscuits, wheat – 74-75
Cakes, rice – 82-87
Chips, corn – 42
Cookies, fruit – 47
Cookies, fruit – 47
Cookies, oatmeal – 54
Cookies, various – 25-42
Crackers, cheddar cheese – 54
Crackers, high-calcium – 52
Crackers, plain – 67
Crackers, plain, various – 70-81
Crackers, rice, plain – 91
Crackers, soda – 74
Crackers, various – 65-67
Crackers, water – 63
Crackers, water – 78

CAKES, MUFFINS, PASTRIES

Cake, banana – 47-55
Cake, pound – 54
Cupcakes – 73
Muffin, apple – 44-54
Muffin, bran – 60
Muffin, carrot – 62
Pastries / Pastry – 59

YOGHURTS AND PROBIOTICS

Probiotic drink – 30-34
Probiotic drinks – 56-60
Yoghurt, low-fat – 34-53
Yoghurt, non-fat or low-fat – 14-28
Yoghurt, probiotic – 44-52
Yoghurt, various – 11-54
Yoghurt, various – 56-67

OTHER SNACKS

Candy – 70
Doughnut – 76
Fruit strips – 29
Ice cream, various – 57-68
Ice-cream – 80
Jelly beans – 76-80
Pancakes – 67
Popcorn – mid
Waffles – 76

FRUIT JUICES

Apple juice, unsweetened – 39-44
Carrot juice, fresh – 43
Cranberry juice, packet – 56-68
Fruit juices, packet, no sugar added – 58-67
Fruit juices, packets – 37-47
Orange juice, packet – 46-53
Orange juice, packet – 57
Orange juice, unsweetened – 53
Pineapple juice, unsweetened – 46
Tomato juice, canned – 38

BEVERAGES

Coca Cola – 63
Gatorade – 78-89
Lucozade – 95
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
Soft drink, orange – 68

HONEY, JAMS, SPREADS, SYRUPS

Fruit spreads, no sugar added – 26-29
Honey – 58
Honey – 87
Jam, cactus – 91
Jam, strawberry – 51
Maple syrup – 54
Maple syrup – 68

OTHERS

Fructose – 11-25
Glucose – 85-114
Lactose – 43-48
Sucrose – 82-110
Sucrose – 58-65
Sugar – 58

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