Glycemic index tables – Health on the Net, medical information at the heart of your health

The glycemic index of foods is an important criterion for evaluating the impact of a food on increasing blood sugar levels. Find the glycemic indices of all kinds of foods in the following tables.

What is the glycemic index or glycemic index?

The glycemic index of a food, sometimes noted GI, is a criterion developed in 1981 for the dietary and nutritional monitoring of diabetic patients. It takes into account that not all foods cause the same effect on blood sugar levels. Thus, the glycemic index of a food is all the higher if the food in question causes an increase in blood sugar levels. Thus, diabetic patients are encouraged to favor foods with a low glycemic index. Please note, the glycemic index is very different from calorie intake. A food can be high in calories, but with a low glycemic index and vice versa.

Different parameters can influence the glycemic index of a food, including the cooking method. Well-cooked white pasta has a higher glycemic index than pasta cooked al dente. The complexity of carbohydrates also helps to lower the glycemic index. Wholemeal or semi-wholemeal bread has a lower glycemic index than white bread.

Classically, specialists distinguish three categories of foods based on their glycemic index:

  • Foods with a high glycemic index (GI > 60);
  • Foods with a medium glycemic index (GI between 40 and 59);
  • Foods with a low glycemic index (GI < 39).
FoodGlycemic index
Fresh apricot30
Dried apricot35
Apricot in syrup55
Garlic30
Lingonberry45
Almond15
Fresh pineapple45
Pineapple in syrup65
Peanut15
Artichoke20
Asparagus15
Eggplant20
Lawyerten
Green banana45
Ripe banana60
Raw plantain45
Raw beets30
Cooked beets65
Broccoli15
Cocoa Powder20
Cranberry45
Raw carrot30
Cooked carrot85
Celery branch15
Celeriac35
Cooked celeriac85
Cherry25
Mushroom15
Cabbage15
Cauliflower15
Brussels sprouts15
Clementine30
Palm heart20
Chestnut, brown60
Chayote, christophine puree50
Cider40
Quince in sugar-free jelly40
Quince in sweet jelly65
Cucumber15
Squash75
Zucchini15
Date70
shallots15
Endive15
Spinach15
Raw bean40
Cooked bean80
Fig35
Prickly pear35
Dried fig40
Flageolet25
Strawberry25
Raspberry25
Currant25
Coconut or snap bean15
White, black or red bean35
Canned red bean40
Green bean30
Pineapple juice without sugar50
Carrot juice without sugar40
Lemon juice without sugar20
Sugar-free cranberry juice50
Mango juice without sugar55
Squeezed, sugar-free orange juice45
Sugar-free apple juice50
Sugar-free grape juice55
Tomato juice35
Feet50
Kiwi50
Lens30
Lychee (fresh fruit)50
But35
Mandarins30
Mango (fresh fruit)50
Melon60
Blueberry25
Blackberry25
Raw turnip30
Cooked turnip85
Fresh nectarine35
Hazelnut15
Nut15
Cashew nuts15
Coconut45
Onion15
olive15
Orange (fresh fruit)35
Grapefruit (fresh fruit)25
Yam50
Papaya (fresh fruit)55
Watermelon75
Peach (fresh fruit)35
Peach in syrup55
Pea35
Canned peas45
Pistachio15
Pear35
Leek15
Chickpea35
Bell pepper15
Apple (compote)35
Apple (fresh fruit)35
Flaked potatoes90
Mashed potatoes80
Baked Potato95
Steamed potatoes70
Fried potatoes95
Pumpkin75
Plum (fresh fruit)35
Prunes40
Radish15
Grape (fresh fruit)45
Dry with raisins65
Wholemeal basmati rice45
Long basmati rice50
Brown basmati rice50
White rice70
Camargue rice60
Precooked rice85
Red rice55
Wild rice35
Salad (lettuce, lamb’s lettuce, escarole, etc.)15
Salsify30
Raw tomato30
Dried tomato35
Jerusalem artichoke50

The glycemic index of cereals and their derived products

FoodGlycemic index
Oats40
White wand70
Sugar-free cereal bar50
Sweet chocolate bar70
Beer110
Rusks70
Biscuit (whole grains, no sugar)50
Shortbread cookie (flour, butter, sugar)55
Biscuit70
Wheat (integral flour)45
Soft wheat45
Flour porridge70
Bulgur55
Bun70
Sugar-free whole grains45
Sprouted cereals15
Sweetened refined cereals70
Whole couscous45
Wholemeal couscous50
Couscous60
Corn flakes85
Croissant70
Spelled (old wholemeal flour)45
Spelled (wholemeal bread)45
White wheat flour85
Wholemeal flour60
Kamut flour45
Corn flour70
Quinoa flour40
Rice flour95
Potato starch95
Raw oatmeal40
Sugar waffle75
Macaroni (durum wheat)50
Sugar-free muesli50
Muesli with sugar or honey65
Noodles70
Rice noodles65
100% pure sourdough bread40
Chocolate bread65
Milk bread65
Quinoa bread (65% quinoa)50
Unleavened bread (wholemeal flour)40
Pain again65
Pain of death45
Toasted bread, wholemeal flour without sugar45
White bread90
soft bread85
Burger bun85
Wholemeal pasta (whole wheat)50
Al dente wholemeal pasta40
Polenta, cornmeal70
Sugar-free popcorn85
Porridge, oatmeal porridge60
Puffed rice, rice cakes85
Shortbread (wholemeal flour, no sugar)40
Buckwheat (flour or bread, whole grain)40
Rye (flour or bread, wholemeal)45
Al dente spaghetti40
Well-cooked white spaghetti55
Well-cooked tagliatelle55

The glycemic index of dairy products and derivatives and sweet products

FoodGlycemic index
Dark chocolate (>70% cocoa)25
Dark chocolate (> 85% cocoa)20
Sweet ice cream60
Sugar-free cottage cheese30
Soy milk30
Milk30
Honey60
spread55
Sweet chocolate powder60
Maple syrup65
Glucose, wheat or rice syrup100
Sodas70
Sugar-free sorbet40
Sweet sorbet65
White, bond or brown sugar70
Soy tofu15
Sweetened yogurt15
Natural yogurt35

The glycemic index of fish, seafood and meat

FoodGlycemic index
Shellfish5
Seafood0
Pisces0
Cooked sausage34
White Ham0
Boiled beef, veal or turkey0
Chicken0
Egg0

The glycemic index of prepared meals and condiments

FoodGlycemic index
Sugar-free peanut butter40
cassoulet35
Fleas70
Raw sauerkraut15
Sugar-free jam or marmalade30
Sweet jam or marmalade65
Pickles15
Spices5
gnocchi70
Hamburger66
Ketchup55
Lasagna75
Industrial mayonnaise60
Mustard35
Mustard with added sugar55
Omelette49
Pizza60
Ratatouille20
Ravioli70
Risotto70
Tomato sauce, tomato coulis (sugar-free)35
Vegetable soup40 to 60
Tomato soup38
Smile50
Sushi55
Tacos70
Vinegar5

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