Glycemic Index Values of Common Foods

Fruits
Food and Serving Size	Glycemic Index Value
Apple, 1 medium	38
Apple juice, 1 cup	40
Apricots, fresh, 3 medium	57
Apricots, canned, 3 halves	64
Avocado, 1⁄4 cup	<20
Banana, unripe	30
Banana, underripe	51
Banana, overripe	82
Blueberries, 1 cup	40
Cantaloupe, 1⁄4 small	65
Cherries, 10 large	22
Grapes, green, 1 cup	46
Grapefruit, 1⁄2 medium	25
Grapefruit juice, 1 cup	48
Kiwi, 1 medium, peeled	52
Mango, 1 small	55
Orange, 1 medium	44
Orange juice, 3⁄4 cup	50
Papaya, 1⁄2 medium	58
Peach, 1 medium	42
Peach, canned, 1⁄2 cup	30
Pear, 1 medium	38
Pear, canned, 1⁄2 cup	44
Pineapple, 2 slices	66
Plum, 1 medium	39
Raspberries, 1 cup	40
Strawberries, 1 cup	40
Watermelon, 1 cup	72
Vegetables
Food and Serving Size	Glycemic Index Value
Acorn squash, 1⁄2 cup	75
Bean sprouts, 1 cup	<20
Beets, canned, 1⁄2 cup	64
Bell peppers, 1 cup	<20
Broccoli, 1 cup	<20
Brussels sprouts, 1 cup	<20
Butternut squash, 1⁄2 cup	75
Cabbage, 1 cup, raw	<20
Carrots, 1 cup, raw	49
Carrot juice, 1 cup	43
Cauliflower, 1 cup	<20
Celery, 1 cup	<20
Corn, 1⁄2 cup	55
Green peas, 1 cup	48
Green beans, 1 cup	54
Parsnips, 1⁄2 cup	97
Potatoes, French fried, 4 ounces	75
Potatoes, mashed, 1⁄2 cup	74
Potatoes, red-skinned, baked, 4 ounces	93
Potatoes, russet, baked	85
Spaghetti squash, 1⁄2 cup	<20
Spinach, 1 cup, raw	<20
Sweet potatoes, boiled, 1⁄2 cup	54
Tomato sauce, 1⁄2 cup	37
Zucchini, 1 cup	<20
Grains
Food and Serving Size	Glycemic Index Value
Bagel, 1 small, plain	72
Barley, pearled, boiled, 1⁄2 cup	25
Banana bread, 1 slice	47
Basmati white rice, boiled, 1⁄3 cup	58
Brown rice, cooked, 1⁄3 cup	48
Buckwheat, 1⁄3 cup	25
Cornmeal, 1⁄3 cup	68
Corn tortilla, 1 tortilla	70
Couscous, cooked, 1⁄2 cup	65
Dark rye bread, 1 slice	76
French baguette, 1 ounce	95
Hamburger bun, 1 item	61
Instant rice, cooked, 1⁄2 cup	87
Melba toast, 6 pieces	70
Oat-bran bread, 1 slice	44
Oatmeal, cooked, 1 cup	49
Pasta, spaghetti, cooked, 1 cup	41
Pasta, spaghetti, whole wheat, 1 cup	37
Polenta, boiled	68
Pumpernickel bread, 1 slice	51
Quinoa, boiled	53
Raisin bread, whole grain	44
Rye bread, 1 slice	65
Rye bread, seeded 1 slice	51
Sourdough bread, 1 slice	52
Wheat tortilla, 6", 1 tortilla	30
White bread, 1 slice	70
Whole-wheat bread, 1 slice	69
Whole-wheat pasta, 1⁄2 cup	37
Dairy and Dairy Alternatives
Food and Serving Size	Glycemic Index Value
Milk, whole, 1 cup	27
Milk, 1%, 1 cup	23
Milk, fat-free, 1 cup	32
Pudding, 1⁄2 cup	43
Soy milk, original, 1 cup	44
Soy yogurt, fruit, 2% fat, 1 cup	36
Yogurt, low-fat, berry	28
Yogurt, nonfat, berry	38
Yogurt, nonfat, plain	14
Beans and Nuts
Food and Serving Size	Glycemic Index Value
Baked beans, 1⁄2 cup	48
Black beans, boiled, 3⁄4 cup	30
Blackeyed peas, canned, 1⁄2 cup	42
Broad beans, 1⁄2 cup	79
Cashews, 1 ounce	22
Chickpeas, canned, drained, 1⁄2 cup	43
Kidney beans, canned, canned, 1⁄2 cup	52
Lentils, boiled, 1⁄2 cup	30
Lima beans, 1⁄2 cup	32
Mung beans, 1⁄2 cup	31
Peanuts, 1 ounce	15
Pecans, raw, 1 ounce	10
Pinto beans, canned, 1⁄2 cup	45
Soy beans, boiled, 1⁄2 cup	18
Miscellaneous
Food and Serving Size	Glycemic Index Value
Angel food cake, 1 ounce slice	67
Agave nectar, 1 tablespoon	11
Banana bread, 3-ounce slice	47
Cheese tortellini, cooked	50
Dark chocolate, 1 ounce	41
Honey, 1 tablespoon	58
Maple-flavored syrup, 1 tablespoon	68
Maple syrup, pure, 1 tablespoon	54
Sushi, salmon	48