Glycemic Load of Common Foods

Glycemic Load of Common Foods

Please note foods marked with an "E" have an estimated value, while other foods have measured values.
Key:
Foods in this typeface have a LOW GL per serving and are therefore good.
Foods in this typeface have a MEDIUM GL per serving and are therefore okay.
Foods in this typeface have a HIGH GL per serving and are therefore not the best choice for weight loss and maintenance..

Muffins & Pastries

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Muffin - apple, made without sugar  

60 

9 

1 muffin 

1/2 muffin

33g

Muffin - apple, made with sugar  

60

13

Small muffin

Small 1/2 muffin

23g

Crumpet

50

13

1 crumpet

1/2 crumpet

19g

Muffin - apple, oat, raisin made from packet mix

50

14

Small muffin

Small 1/2 muffin

18g

Muffin - bran

57

15

1/2 muffin

1/4 muffin

18g

Muffin - blueberry

57

17

1/2 muffin

1/4 muffin

17g

Muffin - banana, oat and honey

50

17

1/2 muffin

1/4 muffin

15g

Muffin - carrot

57

20

1/2 muffin

1/4 muffin

14g

Banana cake - made without sugar

80

16

Small slice

1/2 small slice

25g

Croissant

57

17

1/2 croissant

1/4 croissant

17g

Doughnut

47

17

1/2 doughnut

1/4 doughnut

14g

Sponge cake - plain

63

17

1/2 slice

1/4 slice

19g

Breads

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Rye kernel(pumpernickel)bread

30

6

2 slices

1 slice

25g

Sourdough rye

30

6

2 slices

1 slice

25g

Volkornbrot, whole grain rye bread

30

7

2 slices

1 slice

21g

Rice bread, high-amylose

30

7

2 small slices

1 small slice

21g

Rice bread, low-amylose

30

8

2 thin slices

1 thin slice

19g

Whole grain rye bread

30

8

2 thin slices

1 thin slice

19g

Wheat tortilla (Mexican)

50

8

1 1/2 tortillas

Less than 1 tortilla

31g

Chapatti, wheat flour, thin, with green gram

50

8

1 1/2 chapattis

1 chapatti

31g

White bread, high-fiber

30

9

1 thick slice

1 thin slice

17g

Whole grain (whole wheat) bread

30

9

1 thick slice

1 thin slice

17g

Gluten-free bread, fiber enriched

30

9

1 thick slice

Half a thick slice

17g

Gluten-free multigrain bread

30

10

1 slice

Half a slice

15g

Light rye bread

30

10

1 slice

Half a slice

15g

White wheat flour bread

30

10

1 slice

Half a slice

15g

Pita bread, white

30

10

1 pita

Half a pita

15g

Wheat flour flatbread

30

10

1 slice

Half a slice

15g

Gluten-free white bread

30

11

1 slice

Half a slice

14g

Corn tortilla

50

12

1 tortilla

Half a tortilla

21g

Middle Eastern flatbread

30

15

2/3 slice

1/3 slice

10g

Baguette, white, plain

30

15

1/20 baton

1/40 baton

10g

Bagel, white, frozen

70

25

1/2 bagel

1/4 bagel

14g

Breakfast
Cereals

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Oatmeal made from rolled oats

30

2

As much as you like

1 very large bowl

75g

All-Bran TM

30

6

2 small servings

1 small serving

25g

Muesli, gluten-free

30

7

2 small servings

1 small serving

21g

Muesli (Alpen)

30

10

1 serving

1/2 serving

15g

Muesli, Natural

30

10

1 serving

1/2 serving

15g

Raisin Bran TM (Kellogg's)

30

12

1 small serving

1/3 serving

13g

Weetabix TM

30

13

2 biscuits

1 biscuit

12g

Bran Flakes TM

30

13

1 small serving

1/3 serving

12g

Special K TM (Kellogg's)

30

14

1 small serving

1/3 serving

11g

Shredded Wheat

30

15

1 biscuit

1/3 serving

10g

Cheerios TM

30

15

1 very small serving

1/3 serving

10g

Frosties TM, sugar-coated cornflakes (Kellogg's)

30

15

1 very small serving

1/3 serving

10g

Grapenuts TM

30

15

1 very small serving

1/3 serving

10g

Golden Wheats (Kellogg's)

30

16

1 very small serving

1/3 serving

9g

Puffed Wheat

30

16

1 very small serving

1/3 serving

9g

Honey Smacks TM (Kellogg's)

30

16

1 very small serving

1/3 serving

9g

Cornflakes, Crunchy Nut TM (Kellogg's)

30

17

1 very small serving

1/3 serving

9g

Coco Pops TM (cocoa flavored puffed rice)

30

20

1/2 serving

1/4 serving

8g

Rice Krispies TM (Kellogg's)

30

21

1/2 serving

1/4 serving

7g

Cornflakes TM (Kellogg's)

30

21

1/2 serving

1/4 serving

7g

Grains

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Semolina

150

6

1 very large serving

1 small serving

125g

Taco shells, cornmeal-based, baked (Old El Paso)

20

8

2 shells 

1 shell

13g

Quinoa

150

8

1 1/2 cups

2/3 cup

94g

Cornmeal

150

9

1 very large serving

1 small serving

83g

Kamut (E)

150

9

1 very large serving

1 small serving

83g

Pearl barley

150

11

1 serving

1/2 serving

68g

Cracked wheat (bulgur/bourghul)

150

12

1 serving

1/2 serving

63g

Brown basmati rice

150

13

1 small serving

1/2 serving

58g

Buckwheat

150

16

1 small serving

1/3 serving

47g

Rice, brown

150

18

1 small serving

1/3 serving

42g

Long grain rice, white, pre-cooked, microwaved 2 min (Express Rice, Uncle Ben's)

150

19

1/2 serving

1/4 serving

39g

Basmati rice, white, boiled

150

22

1/2 serving

1/4 serving

34g

Couscous

150

23

1/2 serving

1/4 serving

33g

Rice, white

150

23

1/2 serving

1/4 serving

33g

Millet, porridge

150

25

1/2 serving

1/4 serving

30g

Crispbreads
& Crackers

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Oatcakes

25

8

4 oatcakes

2 oatcakes

16g

Digestives

25

10

1 biscuit

1/2 biscuit

13g

Cream Cracker

25

11

2 biscuits

1 biscuit

11g

Rye crispbread

25

11

2 biscuits

1 biscuit

11g

Water cracker

25

13

2 biscuits

1 biscuit

11g

Puffed rice cakes

25

17

2 biscuits

1 biscuit

7g

Dairy Products & Alternatives

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Plain yogurt
(no sugar)

200

3

3 small pots

1 1/2 small pots

333g

Non fat yogurt
(plain, no sugar)

200

3

3 small pots

1 1/2 small pots

333g

Milk, full fat

250

3

833ml

416ml

416ml

Milk, skim (Canada)

250

4

625g

312g

312g

Soy yogurt
(Provamel)

200

7

2 small pots

1 small pot

150g

Soy milk
(no sugar)

250

7

2 small cups

1 small cup

178ml

Custard, homemade
from milk

100

7

1 small cup

1/2 cup

71ml

Ice cream, regular

50

8

2 scoops

1 scoop

31ml

Soy milk (sweetened
with apple juice
concentrate)

250

8

2 small cups

1 small cup

156ml

Soy milk, reduced fat (1.5%), 120 mg calcium

250

8

2 small cups

1 small cup

156ml

Soy milk (sweetened with sugar)

250

9

1 1/2  small cups

2/3 small cup

138ml

Lowfat yogurt, fruit, sugar (Ski TM)

200

10

1 1/2 small pots

2/3 small pot

100g

Rice Milk (E)

250

14

1 small cup

Half a cup

90g

Milk, condensed,
sweetened (Nestle)

50

17

1 tsp

Half tsp

14g

Fruit & Fruit Products

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Blackberries (E)

120

1

2 large pints

1 large pint

600g

Blueberries (E)

120

1

2 large pints

1 large pint

600g

Raspberries (E)

120

1

2 large pints

1 large pint

600g

Strawberries, raw, fresh

120

1

2 large pints

1 large pint

600g

Cherries, raw

120

3

2 pints

1 pint

200g

Grapefruit, raw

120

3

1 large

1 small

200g

Pear, raw

120

4

2 large

1 large

150g

Melon/cantaloupe, raw

120

4

1 small

1/2 small

150g

Watermelon, raw

120

4

2 big slices

1 big slice

150g

Peaches, raw (or canned in natural juice)

120

5

2 peaches

1 peach

120g

Apricots, raw

120

5

8 apricots

4 apricots

120g

Oranges, raw

120

5

2 large

1 large

120g

Plums, raw

120

5

8 plums

4 plums

120g

Apples, raw

120

6

2 small

1 small

100g

Kiwifruit, raw

120

6

2 kiwis

1 kiwi

100g

Pineapple, raw

120

7

2 thin slices

1 thin slice

85g

Grapes, raw

120

8

20 grapes

10 grapes

75g

Mango, raw

120

8

1/2 mango

1 slice

75g

Apricots, dried

120

9

6 apricots

3 apricots

33g

Fruit cocktail, canned (Delmonte)

120

9

1 small can

1/2 small can

66g

Papaya, raw

120

10

1/2 small papaya

1 slice

60g

Prunes, pitted

60

10

6 prunes

3 prunes

30g

Apple, dried

60

10

6 rings

3 rings

30g

Banana, raw

120

12

1 banana

1/2 banana

50g

Apricots, canned in light syrup

120

12

Less than 1 small can

1/3 small can

50g

Lychee, canned in syrup and drained

120

16

1/2 of 200g can

1/4 of 200g can

37g

Figs, dried, tenderized (Dessert Maid)

60

16

2 figs

1 fig

19g

Raisins

60

28

20

10

11g

Dates, dried

60

42

2 dates

1 date

7g

Jams & Spreads

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Pumpkin seed butter (E)

16

1

3 large pots

1 1/2 large pots

765g

Peanut Butter, no sugar (E)

16

1

3 large pots

1 1/2 large pots

765g

Blueberry spread, no sugar (E)

30

4

6 dessertspoons

3 dessertspoons

21g

Apricot fruit spread, reduced sugar

30

7

4 dessertspoons

2 dessertspoons

21g

Orange marmalade

30

9

4 dessertspoons

2 dessertspoons

17g

Strawberry jam

30

10

3 dessertspoons

1 heaped dessertspoon

15g

Legumes & Nuts

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Hummus (chickpea dip)

30

1

4 large tubs

4 small tubs

765g

Soy beans

150

1

6 cups

3 cups

750g

Peas, dried, boiled

150

2

3 cups

1 1/2 cups

375g

Pinto beans, boiled in salted water

150

4

2 cups

1 cup

187g

Borlotti beans, boiled, canned

150

4

1 1/2 cans

2/3 can

187g

Lentils

150

5

2 cups

1 cup

150g

Butter beans

150

6

1 1/2 cups

2/3 cup

125g

Split peas, yellow, boiled 20 min

150

6

1 1/2 cups

2/3 cup

125g

Baked beans, canned

150

7

1/2 can

1/4 can

107g

Kidney beans

150

7

3/4 can

1/3 can

107g

Chickpeas (Garbanzo beans, Bengal gram), boiled

150

8

1 1/2 cups

2/3 cup

94g

Chickpeas, canned

150

9

3/4 can

1/3 can

83g

Chestnuts, cooked (E)

150

8

1 1/2 cups

2/3 cup

94g

Navy beans

150

12

1/2 can

1/4 can

62g

Blackeyed peas, boiled

150

13

1 cup

1/2 cup

58g

Pasta & Noodles

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Note: All pasta serving sizes are for cooked food. For the equivalent of dry weight, cut the amount in half. So, if you’re cooking spaghetti and the serving size is 120 grams, that means you put 60 grams in the saucepan.

Ravioli, durum wheat flour, meat filled, boiled

90

7.5

1/2 package

A small serving

60g

Vermicelli, white, boiled

90

8

A large serving

1/2  large serving

56g

Spaghetti, whole grain, boiled

90

8

A large serving

1/2  large serving

56g

Pasta, whole grain, boiled

90

8

A large serving

1/2  serving

56g

Fettuccine, egg, boiled

90

9

A serving

1/2 serving

50g

Spirali, durum wheat, white, boiled to al dente texture

90

9

A serving

1/2 serving

47g

Spaghetti, white, boiled

90

9

A serving

1/2 serving

47g

Instant noodles

90

9

A serving

1/2 serving

47g

Spaghetti, durum wheat, boiled 10-15 min

90

10

A serving

1/2 serving

43g

Gluten-free pasta, maize starch, boiled 8 min

90

11

A small serving

1/2 small
serving

41g

Macaroni, plain, boiled

90

11

A very small serving

1/2 very small
serving

39g

Rice noodles, dried, boiled

90

11

A very small serving

1/2 very small
serving

39g

Udon noodles, plain (buckwheat, wheat), boiled

90

15

2/3 serving

1/3 serving

30g

Corn pasta, gluten-free, boiled

90

16

A small serving

1/2 small
serving

28g

Gnocchi, boiled

90

16

A very small serving

1/2 very small
serving

27g

Rice pasta, brown, boiled 16 min

90

17

A very small serving

1/2 very small
serving

26g

Snack Foods
(Savory)

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Olives, in brine (E)

50

1

4 cups

2 cups

270g

Peanuts

50

1

A large pack

1 medium or 2 small packs

250g

Cashew nuts, salted

50

3

1 1/2 small packs

Less than 1 small pack

83g

Popcorn, salted, no sugar

20

8

1 small pack

1/2 small pack

12g

Potato chips, plain salted

50

11

1 1/2 small packs

2/3 small pack

23g

Pretzels, oven baked, traditional wheat flavor

30

16

8 pretzels

4 pretzels

9g

Corn chips, plain, salted

50

17

13 chips

7 chips

15g

Snack Foods
(Sweet)

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Fruitus apple cereal bar (E)

35

5

2 bars

1 bar

35g

Rebar fruit & veg bar (E)

50

8

1 bar

1/2 bar

25g

Muesli bar containing dried fruit

30

13

Less than a bar

Less than 1/2 bar

12g

Chocolate, milk, plain(Mars/Cadbury/Nestle)

50

14

Less than 1/2 bar

Less than 1/4 bar

18g

Apricot fruit bar (dried apricot filling in whole grain pastry)

50

17

1 bar

1/2 bar

15g

Twix Cookie Bar, caramel (M&M/Mars, USA)

60

17

1 stick

1/2 stick

18g

Snickers Bar

60

19

2/3 bar

1/3 bar

16g

Polos - peppermint sweets

30

21

8 pieces

4 pieces

7g

Jellybeans, assorted colors

30

22

4 jellybeans

2 jellybeans

7g

Pop Tarts™, double chocolate

50

24

21g

10g

10g

Mars Bar

60

26

1/2 bar

1/4 bar

13g

Soups

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Tomato

250

6

1 can

1/2 can

208g

Minestrone

250

7

1 can

1/2 can

179g

Lentil

250

9

2/3 can

1/3 can

139g

Split pea

250

16

1/2 can

1/4 can

78g

Black bean

250

17

1/2 can

1/4 can

74g

Green pea

250

17

1/2 can

1/4 can

74g

Sugars

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Xylitol

20

2

6 tbsp

3 tbsp

50g

Blue Agave cactus nectar (liquid sweetener in drinks)

20

2

100ml

50ml

50g

Fructose

20

4

3 tbsp

5 tsp

25g

Sucrose

20

14

3 tsp

1 1/2 tsp

7g

Honey

20

16

2 tsp

1 tsp

6g

Glucose

20

20

2 tsp

1 tsp

5g

Maltose (malt)

20

22

2 tsp

1 tsp

5g

Vegetables

Serving Size in Grams

GLs per serving

10 GLs

5 GLs

5 GLs in Grams

Tomato (E)

70

2

5 medium

2 1/2  medium

175g

Broccoli (E)

100

2

5 handfuls

2 1/2 handfuls

250g

Kale (E)

75

1

10 handfuls

5 handfuls

375g

Avocado (E)

190

1

10 medium

5 medium

950g

Onion (E)

180

2

5 medium

2 1/2 medium

450g

Asparagus (E)

125

2

5 handfuls

2 1/2 handfuls

315g

Green beans (E)

75

1

10 handfuls

5 handfuls

375g

Carrots

80

3

2 carrots

1 carrot

133g

Green peas

80

3

5 tbsp

2-3 tbsp

133g

Pumpkin

80

3

3 servings

1 1/2 servings

133g

Beet

80

5

4 small

2 small

80g

Rutabaga

150

7

1/2 rutabaga

1/4 rutabaga

107g

Plantain, green

120

8

1 small

1/2 small

75g

Fava Beans

80

9

2 tbsp

1 tbsp

44g

Sweet corn

80

9

1 serving

1/2 serving

44g

Parsnips

80

12

1 small

1/2 small

33g

Yam

150

13

1 small serving

1/2 small serving

58g

Boiled potato

150

14

2 small

1 small

53g

Microwaved potato

150

14

2 small

1 small

53g

Mashed potato

150

15

2 tbsp

1 tbsp

50g

New potato, unpeeled and boiled 20 min

150

16

4 very small

2 very small

47g

Instant mashed potatoes

150

17

2 dessertspoons

1 dessertspoon

44g

Sweet potato

150

17

1 small

1/2 small

44g

French fries

150

22

8-10 fries

4-5 fries

34g

Baked potato, baked without fat

150

26

1/2 medium

1/4 medium

29g

Drinks

Serving size in ml

GL per serving

10 GLs

5 GLs

5 GLs in ml

Tomato juice, canned, no added sugar

250

4

2 cups

1 cup

315ml

Yakult, fermented milk drink with lactobacillus casei

65

6

1 1/3 65ml bottle

2/3 65ml bottle

30ml

Smoothie drink, soy, banana

250

7

1 1/3 250ml carton

2/3 250ml carton

175ml

Smoothie drink, soy, chocolate hazelnut

250

8

250ml carton

1/2 250ml carton

150ml

Carrot juice, freshly made

250

10

2/3 cup

1/3 cup

125ml

Grapefruit juice, unsweetened

250

11

2/3 cup

1/3 cup

115ml

Apple juice, pure, unsweetened,

250

12

2/3 cup

1/3 cup

105ml

Orange juice

250

13

2/3 cup

1/3 cup

95ml

Cordial, orange, reconstituted

250

13

2/3 cup

1/3 cup

95ml

Smoothie, raspberry

250

14

250ml carton

1/2 250ml carton

90 ml

Pineapple juice, unsweetened

250

16

1 cup

1/2 cup

80ml

Cranberry juice drink, Ocean Spray

250

16

1 cup

1/2 cup

80ml

Coca Cola, soft drink

250

16

2/5 330ml can

1/5 330ml can

80ml

Fanta, orange soft drink

250

23

2/3 cup

1/3 cup

50ml

 Lucozade, original

250

40

1/2 cup

1/4 cup

30ml