Glycemic Index of Common Foods
Food, Portion	Grams Carbohydrate Per Portion	Glycemic Load Per Portion	Glycemic Index for 50 Grams
High-Glycemic Foods (GI-70+)
Glucose (test portion)	50	-	100
Baguette, 1 oz	15.9	15.1	95
Potato, baked, 6.5 oz	29	27.3	94
Rice, instant, 5 oz	42	36.5	87
Corn Flakes, 1 oz	25	21.5	86
Pretzels, 2 oz	39	32.2	83
Rice Krispies, 1 oz	29	24	82
Waffles, 2 oz	24.7	19.2	76
Total Cereal, 1 oz	25	19	76
Cheerios, 1 oz	25	18.5	74
Watermelon, 8 oz	12	8.6	72
Bagel, white, 2 oz	35.5	25.5	72
Millet, 5 oz	34.8	24.7	71
Bread, white, 2 oz	26.8	18.8	70
Pancakes, from mix, 2.7 oz	32.5	21.8	67
Moderate-Glycemic Foods (GI 55-70)
Shredded Wheat, 1 oz	21.7	14.6	67
Cream of Wheat, 1 oz	20	13.2	66
Pineapple, 4 oz	9.6	6.3	66
Oat Kernel Bread, 2 oz	25.6	16.6	65
Raisins, 2 0z	42.7	27.3	64
Muffin, 2 oz	27.7	17.2	62
Corn, sweet, 2.6 oz	16	9.5	62
Couscous, 5 oz	14.3	8.7	61
Spaghetti, white, 6 oz	44.3	25.6	58
Pita bread, 1 oz	16	9.2	57
Orange juice, 9 oz	21	12	57
Muesli, 2 oz	32	17.9	56
Oat Bran, raw, 2 oz	30	16.5	55
Popcorn, 2 oz	19	10.5	55
Pumpernickel bread, 1 oz	13.4	7.4	55
Low-Glycemic Foods (GI less than 55)
Buckwheat, 5 oz	28.8	14.6	51
Bread, whole-grain, 2 oz	23	12	51
Banana, ripe, 4oz	23.9	12.1	50
All-Bran, 2 oz	36.8	18.4	50
Rice, brown, 5 oz	47.7	23.9	49
Porridge oatmeal, 8 oz	20.3	9.9	48
Sweet Potato, 5 oz	26	12.5	48
Bulgur, 5 oz	26	11.9	46
Lactose (test portion)	50	-	43
Grapefruit Juice, 8 oz	15.7	7.5	41
Pear, Bartlett, 4 oz	11.3	4.6	40
Apple, 4 oz	14.6	5.9	33
Yogurt, fruited, 6.5 oz	33	10.9	32
Spaghetti, whole-meal, 4 oz	30	9.6	28
Peach, 8 oz	15	4.2	28
Lentils, 5 oz	14.9	4.1	28
Kidney Beans, 5 oz	24	5.5	23
Glycemic Index (GI) is a ranking of carbohydrates based on their immediate blood glucose effects.
Glycemic Load (GL) is the glycemic index of a food multiplied by the total grams of carbohydrates in the portion
used, which is often divided by 100.  One GL unit is approx equal to the glycemic effect of 1g of glucose.