Glycaemic Index Tables
Finding the GI spot!
Foods only appear on the GI index if they contain carbohydrate. This explains why you won't find foods like fresh meat, chicken, fish, eggs and cheese in GI lists. However, you may find some processed foods like sausages or chicken nuggets in a GI list because they contain flour!
Low Glycaemic Index foods (55 or less)
Include some of these foods in each meal or snack, but go for low-fat choices where possible, such as skimmed milk. If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts!
Table 1 - Low GI Foods
| Food | GI |
|---|---|
| Roasted and salted peanuts | 14 |
| Low-fat yoghurt with sweetener | 14 |
| Cherries | 22 |
| Grapefruit | 25 |
| Pearl barley | 25 |
| Red lentils | 26 |
| Whole milk | 27 |
| Dried apricots | 31 |
| Butter beans | 31 |
| Fettucine pasta | 32 |
| Skimmed milk | 32 |
| Low-fat fruit yoghurt | 33 |
| Wholemeal spaghetti | 37 |
| Apples | 38 |
| Pears | 38 |
| Tomato soup, canned | 38 |
| Apple juice, unsweetened | 40 |
| Noodles | 40 |
| White spaghetti | 41 |
| All Bran | 42 |
| Chick peas, canned | 42 |
| Peaches | 42 |
| Porridge made with water | 42 |
| Lentil soup | 44 |
| Oranges | 44 |
| Macaroni | 45 |
| Green grapes | 46 |
| Orange juice | 46 |
| Peas | 48 |
| Baked beans in tomato sauce | 48 |
| Carrots, boiled | 49 |
| Milk chocolate | 49 |
| Kiwi fruit | 52 |
| Stoneground wholemeal bread | 53 |
| Crisps | 54 |
| Special K | 54 |
| Banana | 55 |
| Raw oatbran | 55 |
| Sweetcorn | 55 |
Medium Glycaemic Index foods (56 to 69)
You may include a few of these foods each day, but again limit portion sizes if you want to lose weight.
Table 2 - Moderate GI Foods
| Muesli, non toasted | 56 |
| Boiled potatoes | 56 |
| Sultanas | 56 |
| Pitta bread | 57 |
| Basmati Rice | 58 |
| Honey | 58 |
| Digestive biscuit | 59 |
| Cheese and tomato pizza | 60 |
| Ice cream | 61 |
| New potatoes | 62 |
| Coca cola | 63 |
| Apricots, canned in syrup | 64 |
| Raisins | 64 |
| Shortbread biscuit | 64 |
| Couscous | 65 |
| Rye bread | 65 |
| Pineapple, fresh | 66 |
| Cantaloupe melon | 67 |
| Croissant | 67 |
| Shredded wheat | 67 |
| Mars bar | 68 |
| Ryvita | 69 |
| Crumpet, toasted | 69 |
| Weetabix | 69 |
| Wholemeal bread | 69 |
High Glycaemic Index foods (70 or more)
Swap these foods for those with a low GI value or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal.
Table 3 - High GI Foods
| Mashed potato | 70 |
| White bread | 70 |
| Watermelon | 72 |
| Swede | 72 |
| Bagel | 72 |
| Branflakes | 74 |
| Cheerios | 74 |
| French fries | 75 |
| Coco Pops | 77 |
| Jelly beans | 80 |
| Rice cakes | 82 |
| Rice Krispies | 82 |
| Cornflakes | 84 |
| Jacket potato | 85 |
| Puffed wheat | 89 |
| Baguette | 95 |
| Parsnips, boiled | 97 |
| White rice, steamed | 98 |
Start a Free Trial Today
WLR has separate UK and USA food databases with calorie and nutrition info for basic and branded foods. Try the Exercise Diary free for 24 hours.
Back to top | WEIGHT LOSS | Terms of Use | Privacy Policy