Glycemic index of foods: searchable GI table
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Find a food in the table, filter by category or compare low, medium and high GI values. Open a food to see the available carbohydrate and glycemic load information. GI describes the blood glucose response to a fixed amount of available carbohydrate, not the calorie content.
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Table of glycemic index values by food
Foods in the table: 1035. Search and filters cover the entire list.
| Product | GI | Category |
|---|---|---|
| Absinthe | 0 | Alcoholic drinks |
| Acacia honey | 32 | Honey, sugars and syrups |
| Acai (unsweetened pulp) | 18 | Berries |
| Adzuki beans, boiled | 35 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Agave syrup | 30 | Sweets and desserts |
| Almond butter | 25 | Sauces, oils and seasonings |
| Almond milk | 30 | Dairy products |
| Almonds | 15 | Nuts and seeds |
| Amaranth (seeds, dry) | 35 | Grains, cereals and porridge |
| Amaretto | 40 | Alcoholic drinks |
| Anchovies | 0 | Fish and seafood |
| Animal fat (rendered lard) | 0 | Sauces, oils and seasonings |
| Apple butter | 65 | Canned and preserved foods |
| Apple juice (no sugar) | 40 | Soft drinks and juices |
| Apple juice (packaged) | 50 | Soft drinks and juices |
| Apple oat muffin | 44 | Fast food and snacks |
| Applesauce, canned (unsweetened) | 30 | Canned and preserved foods |
| Apricot nectar | 55 | Soft drinks and juices |
| Armenian lavash | 70 | Ready meals and convenience foods |
| Artichoke | 20 | Vegetables |
| Arugula | 15 | Vegetables |
| Asparagus | 15 | Vegetables |
| Asparagus beans (yardlong beans) | 15 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Aspen bolete, fresh | 15 | Mushrooms |
| Avocado | 10 | Fruits |
| Bagel | 72 | Ready meals and convenience foods |
| Bagels and bubliki | 70 | Bread, bakery and flour products |
| Baguette (French bread) | 95 | Ready meals and convenience foods |
| Baileys (cream liqueur) | 35 | Alcoholic drinks |
| Baked beans in tomato sauce | 68 | Canned and preserved foods |
| Baked beans in tomato sauce (canned) | 48 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Baked egg custard | 50 | Eggs and egg dishes |
| Baked fish (no breading) | 0 | Fish and seafood |
| Baked pies with cabbage | 50 | Bread, bakery and flour products |
| Balsamic vinegar | 5 | Sauces, oils and seasonings |
| Banana cake | 47 | Bread, bakery and flour products |
| Banana cake with sugar | 47 | Fast food and snacks |
| Banana chips | 55 | Dried fruits |
| Barbecue sauce (with sugar) | 45 | Sauces, oils and seasonings |
| Barley groats (dry) | 35 | Grains, cereals and porridge |
| Barley porridge | 70 | Breakfast cereals and flakes |
| Barley porridge (water-based) | 50 | Grains, cereals and porridge |
| Basil (fresh herb) | 5 | Sauces, oils and seasonings |
| Basmati brown rice (unpolished) | 45 | Grains, cereals and porridge |
| Basmati rice, boiled | 50 | Grains, cereals and porridge |
| Bean sprouts | 15 | Vegetables |
| Beef brains | 0 | Meat, poultry and offal |
| Beef steak | 0 | Meat, poultry and offal |
| Beef stroganoff | 56 | Meat, poultry and offal |
| Beef tongue, boiled | 0 | Meat, poultry and offal |
| Beer (pilsner) | 66 | Alcoholic drinks |
| Beet juice | 64 | Soft drinks and juices |
| Beetroot, boiled | 64 | Vegetables |
| Beetroot, raw | 30 | Vegetables |
| Bilberry | 53 | Fruits |
| Birch bolete, fresh | 15 | Mushrooms |
| Biscotti (dry cookies) | 70 | Bread, bakery and flour products |
| Black beans, boiled | 30 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Black caviar | 0 | Fish and seafood |
| Black coffee, no sugar | 0 | Soft drinks and juices |
| Black grapes | 59 | Fruits |
| Black olives | 15 | Vegetables |
| Black salsify | 30 | Vegetables |
| Black tea, no sugar | 0 | Soft drinks and juices |
| Blackcurrant | 15 | Fruits |
| Blueberries (wild) | 30 | Berries |
| Blueberry | 53 | Fruits |
| Blueberry muffin | 59 | Ready meals and convenience foods |
| Blueberry muffin | 50 | Fast food and snacks |
| Boiled fish | 0 | Fish and seafood |
| Boiled sausage | 34 | Meat, poultry and offal |
| Bok choy | 15 | Vegetables |
| Borlotti beans | 35 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Borodinsky bread | 45 | Bread, bakery and flour products |
| Bourbon | 0 | Alcoholic drinks |
| Boysenberry | 25 | Berries |
| Braised beef | 0 | Meat, poultry and offal |
| Braised kidneys | 0 | Meat, poultry and offal |
| Bran (wheat, oat) | 15 | Grains, cereals and porridge |
| Bran bread | 45 | Bread, bakery and flour products |
| Bran cereal (All-Bran) | 45 | Ready meals and convenience foods |
| Bran Flakes | 74 | Breakfast cereals and flakes |
| Brandy | 0 | Alcoholic drinks |
| Brazil nuts | 15 | Nuts and seeds |
| Bread kvass | 45 | Soft drinks and juices |
| Bread sticks | 60 | Bread, bakery and flour products |
| Breadfruit | 65 | Fruits |
| Breadsticks | 72 | Ready meals and convenience foods |
| Bream | 0 | Fish and seafood |
| Brioche (sweet bun) | 70 | Bread, bakery and flour products |
| Broccoli | 15 | Vegetables |
| Brown cane sugar | 65 | Honey, sugars and syrups |
| Brown lentils, boiled | 30 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Brown rice pasta | 92 | Pasta and noodles |
| Brown rice syrup | 98 | Honey, sugars and syrups |
| Brown rice, boiled | 50 | Grains, cereals and porridge |
| Brown sugar (cane) | 70 | Sweets and desserts |
| Brussels sprouts | 15 | Vegetables |
| Brut champagne | 5 | Alcoholic drinks |
| Brynza (brine cheese) | 0 | Dairy products |
| Buckwheat bread | 50 | Bread, bakery and flour products |
| Buckwheat flakes (porridge) | 40 | Breakfast cereals and flakes |
| Buckwheat flour | 50 | Bread, bakery and flour products |
| Buckwheat groats (dry) | 50 | Grains, cereals and porridge |
| Buckwheat honey | 52 | Honey, sugars and syrups |
| Buckwheat noodles (soba) | 59 | Bread, bakery and flour products |
| Buckwheat pancakes | 40 | Bread, bakery and flour products |
| Buckwheat pasta | 40 | Pasta and noodles |
| Buckwheat porridge (made with water) | 40 | Grains, cereals and porridge |
| Buckwheat, boiled | 50 | Grains, cereals and porridge |
| Bulgur (dry) | 55 | Grains, cereals and porridge |
| Bulgur, boiled | 48 | Grains, cereals and porridge |
| Burbot | 0 | Fish and seafood |
| Butter | 0 | Dairy products |
| Butter | 0 | Sauces, oils and seasonings |
| Butter cookies (rich/sweet) | 55 | Bread, bakery and flour products |
| Butter-flavored popcorn | 62 | Fast food and snacks |
| Buttermilk | 35 | Dairy products |
| Button mushrooms | 15 | Vegetables |
| Button mushrooms, boiled | 36 | Mushrooms |
| Button mushrooms, fried | 36 | Mushrooms |
| Cabernet Sauvignon (dry red) | 5 | Alcoholic drinks |
| Cahors wine | 30 | Alcoholic drinks |
| Candy bars (Mars, Snickers, Nuts), average | 65 | Chocolate, candy and bars |
| Canned apricots in syrup | 60 | Fruits |
| Canned beef stew | 0 | Canned and preserved foods |
| Canned chickpeas | 35 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Canned cod liver | 0 | Fish and seafood |
| Canned corn | 65 | Grains, cereals and porridge |
| Canned fish in oil | 0 | Canned and preserved foods |
| Canned fish in tomato sauce | 30 | Canned and preserved foods |
| Canned lentils | 42 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Canned peaches in syrup | 55 | Fruits |
| Canned pineapple in syrup | 65 | Fruits |
| Canned red kidney beans | 40 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Cap'n Crunch | 72 | Breakfast cereals and flakes |
| Capelin | 0 | Fish and seafood |
| Capellini | 45 | Pasta and noodles |
| Capers | 20 | Vegetables |
| Carambola (starfruit) | 45 | Fruits |
| Caraway | 5 | Sauces, oils and seasonings |
| Carob syrup | 40 | Honey, sugars and syrups |
| Carp | 0 | Fish and seafood |
| Carrot cake | 63 | Ready meals and convenience foods |
| Carrot juice | 43 | Vegetables |
| Carrot, boiled | 39 | Vegetables |
| Carrot, raw | 30 | Vegetables |
| Cashews | 15 | Nuts and seeds |
| Cassava (yuca), boiled | 46 | Vegetables |
| Catfish (wels) | 0 | Fish and seafood |
| Cauliflower | 15 | Vegetables |
| Celery stalks | 15 | Vegetables |
| Champignon mushrooms, grilled | 36 | Mushrooms |
| Champignon mushrooms, stewed | 36 | Mushrooms |
| Chanterelles, fresh | 15 | Mushrooms |
| Chardonnay (dry white) | 5 | Alcoholic drinks |
| Chayote (Mexican squash) | 50 | Vegetables |
| Cheerios | 74 | Ready meals and convenience foods |
| Cheese crackers (snack) | 54 | Fast food and snacks |
| Cheese pizza | 60 | Ready meals and convenience foods |
| Cheese pretzels (snack) | 52 | Fast food and snacks |
| Cheese tortellini | 50 | Pasta and noodles |
| Cheeseburger | 61 | Ready meals and convenience foods |
| Cheesecake | 63 | Ready meals and convenience foods |
| Cherries, canned | 30 | Canned and preserved foods |
| Cherry juice | 47 | Soft drinks and juices |
| Cherry plum | 25 | Fruits |
| Chestnuts, boiled | 54 | Nuts and seeds |
| Chestnuts, edible (raw) | 60 | Nuts and seeds |
| Chestnuts, roasted (steamed) | 58 | Nuts and seeds |
| Chia seeds | 30 | Nuts and seeds |
| Chicken (meat) | 0 | Meat, poultry and offal |
| Chicken and mushroom soup | 46 | Ready meals and convenience foods |
| Chicken breast, boiled | 0 | Meat, poultry and offal |
| Chicken egg, hard-boiled | 0 | Eggs and egg dishes |
| Chicken egg, soft-boiled | 0 | Eggs and egg dishes |
| Chicken hearts | 0 | Meat, poultry and offal |
| Chicken nuggets (frozen, reheated) | 46 | Ready meals and convenience foods |
| Chickpea pasta | 44 | Pasta and noodles |
| Chickpeas, boiled | 28 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Chickpeas, canned | 35 | Canned and preserved foods |
| Chicory coffee drink | 40 | Soft drinks and juices |
| Chili pepper | 15 | Vegetables |
| Chinese fried rice (with egg) | 63 | Ready meals and convenience foods |
| Chinese noodles | 35 | Fast food and snacks |
| Chinese rice noodles | 35 | Ready meals and convenience foods |
| Chocolate bar with sugar | 70 | Sweets and desserts |
| Chocolate bar with sugar | 70 | Chocolate, candy and bars |
| Chocolate bar with sugar (average) | 70 | Chocolate, candy and bars |
| Chocolate bun | 65 | Sweets and desserts |
| Chocolate cake | 38 | Sweets and desserts |
| Chocolate cake from mix with frosting | 38 | Fast food and snacks |
| Chocolate candy with sugar substitutes | 23 | Sweets and desserts |
| Chocolate candy with sweeteners | 23 | Chocolate, candy and bars |
| Chocolate chip cookies | 63 | Ready meals and convenience foods |
| Chocolate chip muffin | 53 | Ready meals and convenience foods |
| Chocolate chip muffin | 52 | Fast food and snacks |
| Chocolate coconut sponge cake (lamington) | 87 | Fast food and snacks |
| Chocolate ice cream | 38 | Chocolate, candy and bars |
| Chocolate milk | 34 | Dairy products |
| Chocolate rice puffs (Coco Pops) | 77 | Breakfast cereals and flakes |
| Chocolate spread (Nutella-type) | 55 | Sweets and desserts |
| Chokeberries (aronia) | 15 | Berries |
| Choux pastry with cream | 75 | Sweets and desserts |
| Chum salmon | 0 | Fish and seafood |
| Ciabatta | 72 | Ready meals and convenience foods |
| Ciabatta bread | 73 | Bread, bakery and flour products |
| Cloudberries | 25 | Fruits |
| Coarse-ground flour bread | 65 | Bread, bakery and flour products |
| Coca-Cola | 63 | Soft drinks and juices |
| Coco Pops | 77 | Ready meals and convenience foods |
| Cocoa powder with sugar | 60 | Chocolate, candy and bars |
| Cocoa powder with sugar (instant) | 60 | Sweets and desserts |
| Cocoa powder, unsweetened | 20 | Sweets and desserts |
| Cocoa with milk and sugar | 40 | Soft drinks and juices |
| Coconut (flesh) | 45 | Fruits |
| Coconut milk | 40 | Dairy products |
| Coconut milk | 40 | Sauces, oils and seasonings |
| Coconut sugar | 35 | Sweets and desserts |
| Coconut syrup (nectar) | 35 | Honey, sugars and syrups |
| Coconut water | 55 | Soft drinks and juices |
| Cod | 0 | Fish and seafood |
| Coffee with sugar | 60 | Soft drinks and juices |
| Cognac | 0 | Alcoholic drinks |
| Coho salmon | 0 | Fish and seafood |
| Cointreau (triple sec) | 45 | Alcoholic drinks |
| Commercial mayonnaise (sweetened) | 60 | Sauces, oils and seasonings |
| Common carp | 0 | Fish and seafood |
| Corn chips (salted) | 63 | Ready meals and convenience foods |
| Corn flakes | 81 | Breakfast cereals and flakes |
| Corn flakes | 85 | Grains, cereals and porridge |
| Corn flakes with honey and nuts (Crunchy Nut) | 72 | Breakfast cereals and flakes |
| Corn flour | 70 | Bread, bakery and flour products |
| Corn on the cob, boiled | 55 | Grains, cereals and porridge |
| Corn Pops | 80 | Breakfast cereals and flakes |
| Corn porridge (mamaliga) | 70 | Grains, cereals and porridge |
| Corn porridge (polenta, grits) | 70 | Breakfast cereals and flakes |
| Corn syrup | 90 | Sweets and desserts |
| Corn tortilla | 52 | Bread, bakery and flour products |
| Corn tortilla | 49 | Fast food and snacks |
| Cornbread | 71 | Bread, bakery and flour products |
| Cornmeal (dry) | 70 | Grains, cereals and porridge |
| Cornmeal (polenta, dry) | 70 | Grains, cereals and porridge |
| Cottage cheese (regular) | 30 | Dairy products |
| Cottage cheese 9% | 30 | Dairy products |
| Couscous (boiled) | 60 | Grains, cereals and porridge |
| Couscous (cooked) | 65 | Bread, bakery and flour products |
| Crab (crab meat) | 5 | Fish and seafood |
| Crab sticks (surimi) | 40 | Ready meals and convenience foods |
| Crab sticks (surimi) | 40 | Fish and seafood |
| Crackers | 80 | Bread, bakery and flour products |
| Cranberry drink (with sugar) | 50 | Soft drinks and juices |
| Cranberry juice (no sugar) | 50 | Soft drinks and juices |
| Crayfish, boiled | 5 | Fish and seafood |
| Cream 10% | 30 | Dairy products |
| Cream 18% | 33 | Dairy products |
| Cream 30% | 0 | Dairy products |
| Cream ice cream (plombir) | 60 | Sweets and desserts |
| Cremini mushrooms, fresh | 15 | Mushrooms |
| Croissant | 67 | Bread, bakery and flour products |
| Crucian carp | 0 | Fish and seafood |
| Crumpet, toasted | 69 | Ready meals and convenience foods |
| Crunchy muesli bar with dried apricot | 61 | Fast food and snacks |
| Cultivated blueberries | 53 | Berries |
| Cupcake with strawberry frosting | 73 | Fast food and snacks |
| Currants (dried black currants) | 64 | Dried fruits |
| Cuttlefish | 0 | Fish and seafood |
| Danish pastry | 63 | Ready meals and convenience foods |
| Dark beer (stout) | 40 | Alcoholic drinks |
| Dark bread (wheat-rye) | 65 | Bread, bakery and flour products |
| Dark chocolate | 23 | Fast food and snacks |
| Dark chocolate (70% cocoa) | 25 | Sweets and desserts |
| Dark chocolate (70% cocoa) | 25 | Chocolate, candy and bars |
| Dark chocolate (85% cocoa) | 22 | Sweets and desserts |
| Dark chocolate (85% cocoa) | 20 | Chocolate, candy and bars |
| Dark chocolate (standard) | 23 | Chocolate, candy and bars |
| Darnitsky bread | 55 | Bread, bakery and flour products |
| Date paste (no sugar) | 50 | Sweets and desserts |
| Date sugar | 50 | Honey, sugars and syrups |
| Date syrup | 50 | Honey, sugars and syrups |
| Defatted soy flour | 15 | Bread, bakery and flour products |
| Deglet Nour dates | 52 | Dried fruits |
| Dessert wine | 35 | Alcoholic drinks |
| Deviled eggs | 0 | Eggs and egg dishes |
| Digestive biscuit | 59 | Fast food and snacks |
| Digestive biscuits | 59 | Ready meals and convenience foods |
| Dijon mustard | 35 | Sauces, oils and seasonings |
| Dried apples | 29 | Dried fruits |
| Dried apples | 35 | Fruits |
| Dried apricots | 31 | Dried fruits |
| Dried apricots | 35 | Fruits |
| Dried bananas | 48 | Dried fruits |
| Dried bananas | 48 | Fruits |
| Dried dates | 42 | Fruits |
| Dried figs | 54 | Fruits |
| Dried fruit (mixed) | 60 | Fruits |
| Dried fruit mix | 60 | Dried fruits |
| Dried goji berries | 25 | Fruits |
| Dried mango | 46 | Dried fruits |
| Dried peaches | 35 | Dried fruits |
| Dried peaches | 35 | Fruits |
| Dried pears | 43 | Dried fruits |
| Dried pears | 43 | Fruits |
| Dried peas | 25 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Dried pineapple | 51 | Dried fruits |
| Dried rice noodles, boiled | 61 | Pasta and noodles |
| Dried sweetened cranberries | 64 | Fruits |
| Dried sweetened cranberries | 62 | Dried fruits |
| Dried unsweetened cranberries | 50 | Dried fruits |
| Drinking water | 0 | Soft drinks and juices |
| Dry black beans | 35 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Dry chickpeas | 30 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Dry cider | 40 | Alcoholic drinks |
| Dry lentils (raw) | 30 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Dry red wine | 5 | Alcoholic drinks |
| Dry rosé wine | 5 | Alcoholic drinks |
| Dry sherry (Fino) | 5 | Alcoholic drinks |
| Dry sweet cracker | 70 | Sweets and desserts |
| Dry vermouth | 15 | Alcoholic drinks |
| Dry white beans | 35 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Dry white wine | 5 | Alcoholic drinks |
| Dry-roasted peanuts | 15 | Nuts and seeds |
| Duck | 0 | Meat, poultry and offal |
| Duck egg | 0 | Eggs and egg dishes |
| Durum wheat elbows (spirals) | 43 | Pasta and noodles |
| Durum wheat pasta | 50 | Bread, bakery and flour products |
| Durum wheat pasta (al dente) | 45 | Grains, cereals and porridge |
| Durum wheat pasta, boiled (average) | 47 | Pasta and noodles |
| Durum wheat pasta, boiled 5 min | 45 | Pasta and noodles |
| Durum wheat spaghetti (al dente) | 45 | Grains, cereals and porridge |
| Durum wheat spaghetti (semolina) | 50 | Pasta and noodles |
| Durum wheat vermicelli | 35 | Bread, bakery and flour products |
| Eel | 0 | Fish and seafood |
| Egg fettuccine | 40 | Pasta and noodles |
| Egg noodles | 40 | Pasta and noodles |
| Egg powder (dried egg) | 60 | Eggs and egg dishes |
| Egg white, raw | 0 | Eggs and egg dishes |
| Egg yolk, raw | 0 | Eggs and egg dishes |
| Eggnog | 55 | Eggs and egg dishes |
| Eggplant | 20 | Vegetables |
| Eggplant spread (caviar) | 40 | Canned and preserved foods |
| Eggplant spread (eggplant caviar) | 40 | Vegetables |
| Endive | 15 | Vegetables |
| Energy drink | 70 | Soft drinks and juices |
| English muffin | 77 | Bread, bakery and flour products |
| Enoki mushrooms, fresh | 15 | Mushrooms |
| Erythritol | 0 | Honey, sugars and syrups |
| Fanta | 68 | Soft drinks and juices |
| Fat-free cheese | 30 | Dairy products |
| Fatty pork | 0 | Meat, poultry and offal |
| Fava beans (broad beans), boiled | 40 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Fennel | 15 | Vegetables |
| Feta cheese | 30 | Dairy products |
| Fine vermicelli (angel hair) | 68 | Pasta and noodles |
| Fish fingers | 38 | Ready meals and convenience foods |
| Flaxseeds | 35 | Nuts and seeds |
| Flounder | 0 | Fish and seafood |
| Foie gras (goose liver pâté) | 0 | Meat, poultry and offal |
| Frankfurters | 28 | Meat, poultry and offal |
| French baguette (white) | 95 | Bread, bakery and flour products |
| French fries | 75 | Vegetables |
| French roll | 95 | Bread, bakery and flour products |
| Fresh apple | 36 | Fruits |
| Fresh apricot | 34 | Fruits |
| Fresh blackberry | 25 | Fruits |
| Fresh corn (kernels) | 35 | Grains, cereals and porridge |
| Fresh cranberries | 45 | Fruits |
| Fresh cucumber | 15 | Vegetables |
| Fresh dates | 70 | Fruits |
| Fresh fig | 35 | Fruits |
| Fresh garlic | 30 | Sauces, oils and seasonings |
| Fresh gooseberries | 25 | Berries |
| Fresh grapefruit | 22 | Fruits |
| Fresh jackfruit | 37 | Fruits |
| Fresh lemon | 20 | Fruits |
| Fresh lingonberries | 25 | Berries |
| Fresh mandarin | 30 | Fruits |
| Fresh nectarine | 38 | Fruits |
| Fresh orange | 43 | Fruits |
| Fresh papaya | 56 | Fruits |
| Fresh peach | 35 | Fruits |
| Fresh pear | 33 | Fruits |
| Fresh pineapple | 59 | Fruits |
| Fresh plum | 39 | Fruits |
| Fresh pomegranate | 35 | Fruits |
| Fresh pomelo | 30 | Fruits |
| Fresh quince | 35 | Fruits |
| Fresh raspberry | 32 | Fruits |
| Fresh rice noodles | 40 | Pasta and noodles |
| Fresh sour cherry | 22 | Fruits |
| Fresh strawberry | 40 | Fruits |
| Fresh sweet cherries | 25 | Berries |
| Fresh tomatoes | 30 | Vegetables |
| Freshly squeezed orange juice | 45 | Soft drinks and juices |
| Fried beef liver | 50 | Meat, poultry and offal |
| Fried chicken | 0 | Meat, poultry and offal |
| Fried doughnut | 75 | Sweets and desserts |
| Fried doughnuts | 76 | Bread, bakery and flour products |
| Fried duck | 0 | Meat, poultry and offal |
| Fried egg (sunny-side up) | 0 | Eggs and egg dishes |
| Fried pies with potato | 60 | Bread, bakery and flour products |
| Fried pork | 0 | Meat, poultry and offal |
| Fried rabbit | 0 | Meat, poultry and offal |
| Froot Loops | 69 | Breakfast cereals and flakes |
| Frosted corn flakes (Frosties) | 72 | Ready meals and convenience foods |
| Frosted Flakes / Frosties | 55 | Breakfast cereals and flakes |
| Frozen chicken nuggets | 46 | Meat, poultry and offal |
| Fructose | 20 | Sweets and desserts |
| Fructose ice cream | 35 | Dairy products |
| Fruit and berry marmalade with sugar | 65 | Sweets and desserts |
| Fruit and fibre cereal | 68 | Ready meals and convenience foods |
| Fruit bar (pastila snack) | 90 | Sweets and desserts |
| Fruit cocktail in syrup | 55 | Canned and preserved foods |
| Fruit jam with sugar | 65 | Sweets and desserts |
| Fruit jelly candy with sugar | 65 | Chocolate, candy and bars |
| Fruit pie | 63 | Ready meals and convenience foods |
| Fruit preserves (varenye) | 65 | Sweets and desserts |
| Fruit sorbet with sugar | 65 | Sweets and desserts |
| Fruit yogurt | 52 | Dairy products |
| Fruit-filled candy | 60 | Sweets and desserts |
| Fudge | 70 | Chocolate, candy and bars |
| Garlic | 30 | Vegetables |
| Gin | 0 | Alcoholic drinks |
| Gingerbread cookies (pryaniki) | 65 | Sweets and desserts |
| Glass noodles (cellophane, mung bean) | 30 | Grains, cereals and porridge |
| Glazed curd bar | 70 | Sweets and desserts |
| Glucose (dextrose) | 100 | Sweets and desserts |
| Glucose syrup | 100 | Sweets and desserts |
| Gluten-free corn pasta | 78 | Pasta and noodles |
| Gluten-free cornstarch pasta | 54 | Pasta and noodles |
| Gluten-free rice and corn pasta | 76 | Pasta and noodles |
| Gluten-free spaghetti (rice and pea) | 68 | Pasta and noodles |
| Gluten-free split pea and soy pasta | 29 | Pasta and noodles |
| Gluten-free white bread | 90 | Bread, bakery and flour products |
| Glutinous (sticky) rice | 90 | Grains, cereals and porridge |
| Gnocchi (potato dumplings) | 68 | Pasta and noodles |
| Goat milk | 24 | Dairy products |
| Golden raisins (sultanas) | 56 | Dried fruits |
| Goose | 0 | Meat, poultry and offal |
| Goose egg | 0 | Eggs and egg dishes |
| Goose fat | 0 | Sauces, oils and seasonings |
| Gooseberry | 15 | Fruits |
| Grand Marnier | 40 | Alcoholic drinks |
| Granola bar (clusters) | 63 | Fast food and snacks |
| Grape juice (no sugar) | 45 | Soft drinks and juices |
| Grape-Nuts | 71 | Breakfast cereals and flakes |
| Grapefruit juice (no sugar) | 45 | Soft drinks and juices |
| Grappa | 0 | Alcoholic drinks |
| Green apple | 35 | Fruits |
| Green beans | 15 | Vegetables |
| Green buckwheat (raw/unroasted) | 45 | Grains, cereals and porridge |
| Green grapes | 45 | Fruits |
| Green grapes (seedless) | 45 | Berries |
| Green lentils, boiled | 25 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Green peas, boiled | 45 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Green peas, canned | 48 | Canned and preserved foods |
| Green peas, fresh | 41 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Green peas, frozen | 42 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Green string beans, boiled | 15 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Green tea, no sugar | 0 | Soft drinks and juices |
| Grilled pork | 0 | Meat, poultry and offal |
| Ground black pepper | 0 | Sauces, oils and seasonings |
| Ground cinnamon | 5 | Sauces, oils and seasonings |
| Ground ginger | 15 | Sauces, oils and seasonings |
| Guava | 29 | Fruits |
| Haddock | 0 | Fish and seafood |
| Hake | 0 | Fish and seafood |
| Halibut | 0 | Fish and seafood |
| Ham | 0 | Meat, poultry and offal |
| Hamburger | 66 | Ready meals and convenience foods |
| Hamburger (patty with bun) | 66 | Meat, poultry and offal |
| Hamburger (patty, bun, vegetables) | 66 | Fast food and snacks |
| Hamburger bun | 61 | Bread, bakery and flour products |
| Hard candy (lollipop) | 80 | Sweets and desserts |
| Hard cheese (cheddar, Russian) | 0 | Dairy products |
| Hazelnuts | 15 | Nuts and seeds |
| Herring | 0 | Fish and seafood |
| High-fat butter | 14 | Sauces, oils and seasonings |
| High-fructose corn syrup | 62 | Honey, sugars and syrups |
| High-protein spaghetti | 27 | Pasta and noodles |
| Homemade mayonnaise | 0 | Sauces, oils and seasonings |
| Homemade pancakes | 66 | Fast food and snacks |
| Honey | 90 | Chocolate, candy and bars |
| Honey mushrooms, fresh | 15 | Mushrooms |
| Honey Nut Cheerios | 63 | Breakfast cereals and flakes |
| Honey Smacks | 71 | Breakfast cereals and flakes |
| Horseradish (condiment) | 10 | Sauces, oils and seasonings |
| Hot cross buns | 72 | Ready meals and convenience foods |
| Hot dog | 56 | Ready meals and convenience foods |
| Hot sauce (pepper and vinegar based) | 15 | Sauces, oils and seasonings |
| Hummus | 25 | Sauces, oils and seasonings |
| Hummus (chickpea paste) | 25 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Ice cream (vanilla) | 62 | Chocolate, candy and bars |
| Iceberg lettuce | 15 | Vegetables |
| Instant chicory | 15 | Soft drinks and juices |
| Instant mashed potato | 87 | Fast food and snacks |
| Instant noodles | 47 | Pasta and noodles |
| Instant oatmeal | 74 | Grains, cereals and porridge |
| Instant oatmeal | 58 | Ready meals and convenience foods |
| Instant oatmeal with added flavors | 83 | Breakfast cereals and flakes |
| Instant oats | 66 | Breakfast cereals and flakes |
| Instant rice (quick-cooking) | 85 | Grains, cereals and porridge |
| IPA beer | 50 | Alcoholic drinks |
| Isomalt | 2 | Honey, sugars and syrups |
| Isomaltulose (palatinose) | 32 | Honey, sugars and syrups |
| Jagermeister | 35 | Alcoholic drinks |
| Jam | 51 | Sauces, oils and seasonings |
| Jam doughnut | 76 | Ready meals and convenience foods |
| Jam with sugar | 70 | Chocolate, candy and bars |
| Jam with sugar | 65 | Canned and preserved foods |
| Jasmine rice, boiled | 68 | Grains, cereals and porridge |
| Jelly beans | 78 | Fast food and snacks |
| Jelly candies (gummy) | 78 | Sweets and desserts |
| Jerusalem artichoke syrup | 15 | Honey, sugars and syrups |
| Jerusalem artichoke, fresh | 50 | Vegetables |
| Kahlua (coffee liqueur) | 45 | Alcoholic drinks |
| Kale | 15 | Vegetables |
| Kamut (Khorasan wheat), boiled | 40 | Grains, cereals and porridge |
| Kefir (regular) | 36 | Dairy products |
| Kefir 1% | 31 | Dairy products |
| Ketchup | 50 | Sauces, oils and seasonings |
| King oyster mushrooms (eringi), fresh | 15 | Mushrooms |
| Kiwi | 50 | Fruits |
| Kohlrabi | 20 | Vegetables |
| Lactitol | 5 | Honey, sugars and syrups |
| Lactose | 46 | Honey, sugars and syrups |
| Lactose (milk sugar) | 45 | Sweets and desserts |
| Lamb | 0 | Meat, poultry and offal |
| Lamb, boiled | 0 | Meat, poultry and offal |
| Lasagna (cooked) | 47 | Bread, bakery and flour products |
| Leaf lettuce | 15 | Vegetables |
| Lean beef, boiled | 0 | Meat, poultry and offal |
| Lean pork | 0 | Meat, poultry and offal |
| Leek | 15 | Vegetables |
| Lemon juice (no sugar) | 20 | Soft drinks and juices |
| Lentil soup | 44 | Ready meals and convenience foods |
| Lentils, boiled | 30 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Licorice candy | 70 | Chocolate, candy and bars |
| Light beer (lager) | 66 | Alcoholic drinks |
| Light beer (lite) | 45 | Alcoholic drinks |
| Light molasses | 70 | Sweets and desserts |
| Lima (butter) beans, boiled | 32 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Limoncello | 50 | Alcoholic drinks |
| Linden honey | 55 | Honey, sugars and syrups |
| Liqueur (average) | 30 | Alcoholic drinks |
| Liver pâté, canned | 15 | Canned and preserved foods |
| Lobster | 5 | Fish and seafood |
| Long-grain rice, boiled | 60 | Grains, cereals and porridge |
| Low-fat chocolate ice cream | 27 | Fast food and snacks |
| Low-fat cottage cheese | 30 | Dairy products |
| Low-fat kefir | 25 | Dairy products |
| Low-fat vanilla ice cream | 46 | Fast food and snacks |
| Low-sugar granola | 55 | Breakfast cereals and flakes |
| Lychee | 50 | Fruits |
| M&M's | 46 | Sweets and desserts |
| Macadamia nuts | 15 | Nuts and seeds |
| Macaroni and cheese | 64 | Ready meals and convenience foods |
| Macaroni and cheese (boxed) | 64 | Pasta and noodles |
| Mackerel | 0 | Fish and seafood |
| Madeira | 30 | Alcoholic drinks |
| Maitake mushrooms, fresh | 15 | Mushrooms |
| Maltitol | 35 | Honey, sugars and syrups |
| Maltodextrin | 105 | Honey, sugars and syrups |
| Maltose | 105 | Honey, sugars and syrups |
| Maltose (malt sugar) | 105 | Sweets and desserts |
| Mango | 51 | Fruits |
| Mannitol | 0 | Honey, sugars and syrups |
| Maple syrup | 55 | Sweets and desserts |
| Margarine | 0 | Sauces, oils and seasonings |
| Mars bar | 68 | Sweets and desserts |
| Marshmallows | 62 | Fast food and snacks |
| Marshmallows | 65 | Sweets and desserts |
| Mashed potato | 83 | Vegetables |
| Mead | 35 | Alcoholic drinks |
| Meat ravioli | 39 | Ready meals and convenience foods |
| Meat ravioli, durum wheat | 39 | Pasta and noodles |
| Medjool dates | 42 | Dried fruits |
| Melon | 65 | Fruits |
| Meringue | 70 | Eggs and egg dishes |
| Mezcal | 0 | Alcoholic drinks |
| Milk bread | 60 | Bread, bakery and flour products |
| Milk caps, fresh | 15 | Mushrooms |
| Milk chocolate | 45 | Sweets and desserts |
| Milk ice cream | 60 | Sweets and desserts |
| Millet (dry) | 70 | Grains, cereals and porridge |
| Millet porridge | 70 | Breakfast cereals and flakes |
| Millet porridge (water-based) | 70 | Grains, cereals and porridge |
| Molasses (blackstrap) | 70 | Sweets and desserts |
| Monk fruit (luo han guo) | 0 | Honey, sugars and syrups |
| Morels, fresh | 15 | Mushrooms |
| Mozzarella cheese | 0 | Dairy products |
| Muesli (Alpen) | 55 | Ready meals and convenience foods |
| Muesli (with sugar or honey) | 65 | Grains, cereals and porridge |
| Muesli bar | 50 | Sweets and desserts |
| Muesli with fruit (Alpen) | 55 | Breakfast cereals and flakes |
| Muesli, no sugar | 50 | Grains, cereals and porridge |
| Muffin | 62 | Sweets and desserts |
| Mulberries | 30 | Berries |
| Mulled wine | 40 | Alcoholic drinks |
| Multifruit juice | 70 | Soft drinks and juices |
| Multigrain bread | 48 | Bread, bakery and flour products |
| Mung bean noodles (glass noodles) | 33 | Pasta and noodles |
| Mung beans, boiled | 25 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Mung beans, dried | 25 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Mung beans, fried | 53 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Muscat (Moscato) | 25 | Alcoholic drinks |
| Mushrooms, canned | 15 | Mushrooms |
| Mushrooms, cooked | 36 | Mushrooms |
| Mushrooms, fresh (average) | 15 | Mushrooms |
| Mushrooms, marinated | 15 | Mushrooms |
| Mushrooms, salted | 10 | Mushrooms |
| Mussels, boiled | 0 | Fish and seafood |
| Mussels, fried | 0 | Fish and seafood |
| Naan (Indian flatbread) | 71 | Bread, bakery and flour products |
| Naan bread | 63 | Ready meals and convenience foods |
| Napa cabbage | 20 | Vegetables |
| Natural honey | 60 | Sweets and desserts |
| Natural milk | 32 | Dairy products |
| Natural muesli, no added sugar | 49 | Breakfast cereals and flakes |
| Natural tomato sauce (no sugar) | 35 | Sauces, oils and seasonings |
| Navy beans, boiled | 33 | Legumes (beans, peas, lentils, chickpeas, soy) |
| New potatoes, boiled | 54 | Vegetables |
| Non-alcoholic beer | 66 | Alcoholic drinks |
| Nonfat yogurt | 33 | Dairy products |
| Nougat (turron) | 32 | Fast food and snacks |
| Nutella chocolate spread | 55 | Chocolate, candy and bars |
| Oat bran cereal (Guardian) | 37 | Breakfast cereals and flakes |
| Oat bread | 47 | Bread, bakery and flour products |
| Oat flour | 45 | Bread, bakery and flour products |
| Oat milk | 69 | Dairy products |
| Oatmeal cookies | 55 | Bread, bakery and flour products |
| Oatmeal porridge, made with water | 60 | Grains, cereals and porridge |
| Oatmeal porridge, water-based (rolled oats) | 58 | Breakfast cereals and flakes |
| Octopus | 0 | Fish and seafood |
| Okra | 15 | Vegetables |
| Olive oil | 0 | Sauces, oils and seasonings |
| Olives | 15 | Vegetables |
| Olives, canned | 15 | Canned and preserved foods |
| Omelet | 0 | Eggs and egg dishes |
| Onion | 15 | Vegetables |
| Orange juice (no sugar) | 50 | Soft drinks and juices |
| Orange juice (packaged) | 65 | Soft drinks and juices |
| Oregano | 5 | Sauces, oils and seasonings |
| Oven-baked French fries | 75 | Ready meals and convenience foods |
| Oyster mushrooms, boiled | 36 | Mushrooms |
| Oyster mushrooms, fresh | 15 | Mushrooms |
| Oysters | 0 | Fish and seafood |
| Pale ale | 66 | Alcoholic drinks |
| Pancakes (wheat-flour fritters) | 66 | Sweets and desserts |
| Pancakes from ready mix | 67 | Fast food and snacks |
| Paneer (homemade cheese) | 27 | Dairy products |
| Pangasius | 0 | Fish and seafood |
| Parboiled rice, boiled | 60 | Grains, cereals and porridge |
| Parsnip, boiled | 52 | Vegetables |
| Passion fruit | 30 | Fruits |
| Pasta (boiled) | 50 | Bread, bakery and flour products |
| Pasta, boiled (overcooked) | 55 | Grains, cereals and porridge |
| Pastila (fruit confection) | 65 | Sweets and desserts |
| Pastina stars, boiled 5 min | 38 | Pasta and noodles |
| Pea soup | 66 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Peach nectar | 60 | Soft drinks and juices |
| Peaches, canned in juice | 45 | Canned and preserved foods |
| Peaches, canned in syrup | 55 | Canned and preserved foods |
| Peanut butter (no sugar) | 40 | Sauces, oils and seasonings |
| Peanut M&M's | 33 | Fast food and snacks |
| Peanuts | 14 | Nuts and seeds |
| Pear juice | 50 | Soft drinks and juices |
| Pearl barley (dry) | 25 | Grains, cereals and porridge |
| Pearl barley porridge | 60 | Breakfast cereals and flakes |
| Pearl barley, boiled | 30 | Grains, cereals and porridge |
| Pears, canned in juice | 43 | Canned and preserved foods |
| Pecans | 15 | Nuts and seeds |
| Pelmeni (meat dumplings), ravioli | 70 | Bread, bakery and flour products |
| Persimmon | 50 | Fruits |
| Pesto (sauce) | 15 | Sauces, oils and seasonings |
| Physalis (cape gooseberry) | 15 | Fruits |
| Pickled cucumbers | 15 | Canned and preserved foods |
| Pickled cucumbers | 15 | Vegetables |
| Pickled gherkins | 15 | Vegetables |
| Pike | 0 | Fish and seafood |
| Pike-perch (zander) | 0 | Fish and seafood |
| Pilaf (plov) | 63 | Ready meals and convenience foods |
| Pine nuts | 15 | Nuts and seeds |
| Pineapple juice (no sugar) | 50 | Soft drinks and juices |
| Pineapple, canned in juice | 55 | Canned and preserved foods |
| Pink salmon | 0 | Fish and seafood |
| Pinto beans, boiled | 39 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Pistachios | 20 | Nuts and seeds |
| Pita (flatbread) | 57 | Bread, bakery and flour products |
| Pizza (thin crust) | 60 | Bread, bakery and flour products |
| Plain Greek yogurt | 11 | Dairy products |
| Plain soy yogurt | 20 | Dairy products |
| Plain yogurt (unsweetened) | 27 | Dairy products |
| Plain yogurt 1.5% | 35 | Dairy products |
| Plantain, boiled | 70 | Fruits |
| Plantain, raw | 45 | Fruits |
| Plombir (rich ice cream) | 62 | Dairy products |
| Poached egg | 0 | Eggs and egg dishes |
| Pollock | 0 | Fish and seafood |
| Pomegranate juice | 35 | Soft drinks and juices |
| Popcorn | 55 | Ready meals and convenience foods |
| Popcorn (microwave) | 55 | Fast food and snacks |
| Popped amaranth (popcorn) | 70 | Grains, cereals and porridge |
| Poppy seeds | 35 | Nuts and seeds |
| Porcini mushroom, fresh | 15 | Mushrooms |
| Porcini mushroom, fried | 36 | Mushrooms |
| Pork cutlets | 50 | Meat, poultry and offal |
| Porridge oats, made with water | 51 | Ready meals and convenience foods |
| Port wine | 30 | Alcoholic drinks |
| Porter beer | 45 | Alcoholic drinks |
| Portobello mushrooms, fresh | 15 | Mushrooms |
| Portobello mushrooms, grilled | 15 | Mushrooms |
| Potato chips | 56 | Vegetables |
| Potato gnocchi | 70 | Ready meals and convenience foods |
| Potato pancakes | 75 | Ready meals and convenience foods |
| Potato salad with egg | 63 | Eggs and egg dishes |
| Potato, baked | 95 | Vegetables |
| Potato, boiled | 70 | Vegetables |
| Potato, fried | 95 | Vegetables |
| Pound cake | 38 | Fast food and snacks |
| Powdered milk (whole) | 30 | Dairy products |
| Powdered sugar | 65 | Honey, sugars and syrups |
| Praline (nut paste with sugar) | 70 | Sweets and desserts |
| Prickly pear (cactus fruit) | 35 | Fruits |
| Processed cheese | 57 | Dairy products |
| Prosecco | 5 | Alcoholic drinks |
| Prunes | 40 | Fruits |
| Prunes (dried plums) | 29 | Dried fruits |
| Puffed amaranth (amaranth popcorn) | 97 | Breakfast cereals and flakes |
| Puffed rice | 87 | Breakfast cereals and flakes |
| Puffed Wheat | 74 | Breakfast cereals and flakes |
| Pumpernickel bread | 45 | Bread, bakery and flour products |
| Pumpkin | 65 | Vegetables |
| Pumpkin bread | 40 | Bread, bakery and flour products |
| Pumpkin seeds | 25 | Nuts and seeds |
| Pumpkin, boiled | 75 | Vegetables |
| Quail egg | 0 | Eggs and egg dishes |
| Quinoa (dry) | 53 | Grains, cereals and porridge |
| Quinoa, boiled | 35 | Grains, cereals and porridge |
| Rabbit | 0 | Meat, poultry and offal |
| Radish | 15 | Vegetables |
| Raisin Bran | 61 | Breakfast cereals and flakes |
| Raisins | 65 | Fruits |
| Raspberries canned in syrup | 55 | Berries |
| Ratatouille (vegetable stew) | 20 | Vegetables |
| Raw oat bran | 55 | Breakfast cereals and flakes |
| Red cabbage | 15 | Vegetables |
| Red caviar | 0 | Fish and seafood |
| Red grapes | 46 | Fruits |
| Red kidney beans, boiled | 24 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Red lentil pasta | 35 | Pasta and noodles |
| Red lentils, boiled | 26 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Red rice, boiled | 55 | Grains, cereals and porridge |
| Redcurrant | 25 | Fruits |
| Reduced-sugar jam | 51 | Sweets and desserts |
| Regular ice cream | 57 | Fast food and snacks |
| Rhubarb | 15 | Vegetables |
| Rice (wheat) syrup | 100 | Sauces, oils and seasonings |
| Rice bread | 70 | Bread, bakery and flour products |
| Rice cakes | 82 | Fast food and snacks |
| Rice crackers | 85 | Bread, bakery and flour products |
| Rice Krispies | 82 | Breakfast cereals and flakes |
| Rice Krispies | 81 | Ready meals and convenience foods |
| Rice milk | 85 | Dairy products |
| Rice noodles | 65 | Grains, cereals and porridge |
| Rice noodles (average) | 65 | Pasta and noodles |
| Rice noodles (boiled) | 65 | Bread, bakery and flour products |
| Rice porridge with milk | 75 | Breakfast cereals and flakes |
| Rice porridge with milk (sweetened) | 75 | Grains, cereals and porridge |
| Rice syrup | 98 | Sweets and desserts |
| Rice vermicelli | 58 | Pasta and noodles |
| Rice waffles | 64 | Bread, bakery and flour products |
| Rich muffin (sweet cupcake) | 70 | Bread, bakery and flour products |
| Riesling (semi-sweet) | 15 | Alcoholic drinks |
| Ripe banana | 51 | Fruits |
| Risotto | 69 | Ready meals and convenience foods |
| Risotto (rice) | 70 | Grains, cereals and porridge |
| River perch | 0 | Fish and seafood |
| Roasted almonds | 15 | Nuts and seeds |
| Rolled oats (cooked) | 55 | Breakfast cereals and flakes |
| Rolled oats (dry) | 55 | Grains, cereals and porridge |
| Russula mushrooms, fresh | 15 | Mushrooms |
| Ryazhenka (fermented baked milk) | 30 | Dairy products |
| Rye bread | 50 | Bread, bakery and flour products |
| Rye crackers with oats | 64 | Fast food and snacks |
| Rye croutons | 64 | Bread, bakery and flour products |
| Rye flakes | 45 | Breakfast cereals and flakes |
| Rye flour | 45 | Bread, bakery and flour products |
| Saffron milk caps, fresh | 15 | Mushrooms |
| Sake | 30 | Alcoholic drinks |
| Salmon (Atlantic) | 0 | Fish and seafood |
| Salo (pork fat) | 0 | Meat, poultry and offal |
| Salsa (tomato) | 30 | Sauces, oils and seasonings |
| Salt | 0 | Sauces, oils and seasonings |
| Salted herring | 0 | Fish and seafood |
| Salted potato chips | 56 | Fast food and snacks |
| Salted pretzels | 83 | Fast food and snacks |
| Salted roasted cashews | 22 | Nuts and seeds |
| Sardine | 0 | Fish and seafood |
| Sardines in oil (canned) | 0 | Fish and seafood |
| Sauerkraut | 15 | Vegetables |
| Sauerkraut | 15 | Sauces, oils and seasonings |
| Savory crepes | 67 | Ready meals and convenience foods |
| Scallops | 0 | Fish and seafood |
| Scones | 92 | Ready meals and convenience foods |
| Scotch (Scotch whisky) | 0 | Alcoholic drinks |
| Scrambled eggs | 0 | Eggs and egg dishes |
| Sea bass | 0 | Fish and seafood |
| Sea bass (redfish) | 0 | Fish and seafood |
| Sea bream (dorade) | 0 | Fish and seafood |
| Sea buckthorn | 30 | Fruits |
| Seedless grapes | 56 | Fruits |
| Semi-dry wine | 10 | Alcoholic drinks |
| Semi-sweet champagne | 15 | Alcoholic drinks |
| Semolina (dry) | 70 | Grains, cereals and porridge |
| Semolina porridge (Cream of Wheat) | 66 | Breakfast cereals and flakes |
| Semolina porridge with milk | 65 | Grains, cereals and porridge |
| Semolina porridge, made with water | 60 | Bread, bakery and flour products |
| Sesame seeds | 35 | Nuts and seeds |
| Sherbet (Eastern sweet) | 50 | Sweets and desserts |
| Shiitake mushrooms, boiled | 36 | Mushrooms |
| Shiitake mushrooms, fresh | 15 | Mushrooms |
| Shirataki (konjac) noodles | 0 | Pasta and noodles |
| Shortbread | 64 | Fast food and snacks |
| Shortbread cookies | 64 | Bread, bakery and flour products |
| Shortcrust pastry with cream | 75 | Sweets and desserts |
| Shredded Wheat | 75 | Breakfast cereals and flakes |
| Shredded Wheat | 75 | Ready meals and convenience foods |
| Shrimp, boiled | 0 | Fish and seafood |
| Shrimp, fresh | 0 | Fish and seafood |
| Silver carp | 0 | Fish and seafood |
| Skim milk | 27 | Dairy products |
| Skim milk ice cream | 46 | Dairy products |
| Sliced white loaf | 80 | Bread, bakery and flour products |
| Slippery jack mushrooms, fresh | 15 | Mushrooms |
| Smoked mackerel | 0 | Fish and seafood |
| Smoked salmon | 0 | Fish and seafood |
| Snickers bar | 68 | Sweets and desserts |
| Snow peas | 15 | Vegetables |
| Sockeye salmon | 0 | Fish and seafood |
| Soda crackers | 70 | Fast food and snacks |
| Soft oat and fruit muesli bar | 58 | Fast food and snacks |
| Soft wheat pasta | 65 | Pasta and noodles |
| Sorbitol | 9 | Honey, sugars and syrups |
| Sorghum | 70 | Grains, cereals and porridge |
| Sour cream | 50 | Sauces, oils and seasonings |
| Sour cream 10% | 30 | Dairy products |
| Sour cream 20% | 56 | Dairy products |
| Soured milk (prostokvasha) | 30 | Dairy products |
| Soy cream | 20 | Dairy products |
| Soy flour | 25 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Soy ice cream | 35 | Dairy products |
| Soy milk | 30 | Dairy products |
| Soy milk | 30 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Soy sauce | 20 | Sauces, oils and seasonings |
| Soy sauce (sugar-free) | 0 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Soybeans, boiled | 20 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Soybeans, dried | 18 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Spaghetti al dente | 45 | Bread, bakery and flour products |
| Spaghetti bolognese | 52 | Ready meals and convenience foods |
| Spaghetti, boiled | 55 | Bread, bakery and flour products |
| Sparkling mineral water | 0 | Soft drinks and juices |
| Special K | 56 | Breakfast cereals and flakes |
| Spelt, boiled | 40 | Grains, cereals and porridge |
| Spinach | 15 | Vegetables |
| Spiny lobster | 5 | Fish and seafood |
| Split peas, dried, boiled | 32 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Sponge cake | 63 | Bread, bakery and flour products |
| Sponge cake (low-fat) | 46 | Sweets and desserts |
| Sponge cake pastry with cream | 75 | Sweets and desserts |
| Sponge cake with jam | 42 | Ready meals and convenience foods |
| Sports isotonic drink (Gatorade, Powerade) | 78 | Soft drinks and juices |
| Sprat | 0 | Fish and seafood |
| Sprats in oil | 0 | Fish and seafood |
| Spring chicken | 0 | Meat, poultry and offal |
| Sprite | 63 | Soft drinks and juices |
| Sprouted grain bread | 35 | Bread, bakery and flour products |
| Sprouted grains | 15 | Grains, cereals and porridge |
| Squid, boiled | 0 | Fish and seafood |
| Squid, fresh | 0 | Fish and seafood |
| Starch syrup (glucose syrup) | 70 | Honey, sugars and syrups |
| Steel-cut oats (cooked) | 42 | Breakfast cereals and flakes |
| Stevia | 0 | Honey, sugars and syrups |
| Stevia (sweetener) | 0 | Sweets and desserts |
| Sturgeon | 0 | Fish and seafood |
| Sugar (sucrose) | 70 | Chocolate, candy and bars |
| Sugar-free almond paste (marzipan) | 35 | Sweets and desserts |
| Sugar-free chocolate bar (Montignac) | 35 | Chocolate, candy and bars |
| Sugar-free fruit spread | 30 | Sweets and desserts |
| Sugar-free marmalade | 30 | Sweets and desserts |
| Sugar-free peanut butter | 25 | Sweets and desserts |
| Sugar-free sorbet | 40 | Sweets and desserts |
| Sugar-free whole-grain cookies | 50 | Sweets and desserts |
| Sultanas | 56 | Dried fruits |
| Suluguni cheese | 57 | Dairy products |
| Summer squash | 15 | Vegetables |
| Sun-dried tomatoes | 35 | Vegetables |
| Sunflower halva | 70 | Sweets and desserts |
| Sunflower halva with sugar | 70 | Chocolate, candy and bars |
| Sunflower oil | 0 | Sauces, oils and seasonings |
| Sunflower seeds | 35 | Nuts and seeds |
| Super Supreme pizza (thick crust) | 36 | Fast food and snacks |
| Super Supreme pizza (thin crust) | 30 | Fast food and snacks |
| Sushi | 55 | Ready meals and convenience foods |
| Swede (rutabaga), boiled | 70 | Vegetables |
| Sweet bun | 70 | Bread, bakery and flour products |
| Sweet carbonated drink (lemonade) | 60 | Soft drinks and juices |
| Sweet champagne | 20 | Alcoholic drinks |
| Sweet cherry | 25 | Fruits |
| Sweet cider | 55 | Alcoholic drinks |
| Sweet corn, boiled | 52 | Vegetables |
| Sweet corn, canned | 65 | Canned and preserved foods |
| Sweet corn, canned | 57 | Vegetables |
| Sweet crepes | 67 | Ready meals and convenience foods |
| Sweet curd cheese | 45 | Dairy products |
| Sweet mustard (honey) | 55 | Sauces, oils and seasonings |
| Sweet pepper (bell pepper) | 15 | Vegetables |
| Sweet popcorn | 85 | Sweets and desserts |
| Sweet potato, baked | 63 | Vegetables |
| Sweet potato, boiled | 50 | Vegetables |
| Sweet red wine | 20 | Alcoholic drinks |
| Sweet sherry | 30 | Alcoholic drinks |
| Sweet vermouth | 30 | Alcoholic drinks |
| Sweet wafers | 75 | Sweets and desserts |
| Sweet white wine | 20 | Alcoholic drinks |
| Sweetened condensed milk | 80 | Sweets and desserts |
| Sweetened condensed milk | 80 | Dairy products |
| Sweetened yogurt | 52 | Dairy products |
| Swiss chard | 15 | Vegetables |
| Syrniki (cottage cheese pancakes) | 70 | Dairy products |
| Table vinegar | 5 | Sauces, oils and seasonings |
| Tahini (sesame paste) | 35 | Nuts and seeds |
| Tequila | 0 | Alcoholic drinks |
| Thick durum wheat linguine | 46 | Pasta and noodles |
| Thin Armenian lavash | 70 | Bread, bakery and flour products |
| Thin durum wheat linguine | 52 | Pasta and noodles |
| Tilapia | 0 | Fish and seafood |
| Toasted muesli | 43 | Breakfast cereals and flakes |
| Toffee (chews) | 70 | Chocolate, candy and bars |
| Tofu (soy curd) | 15 | Dairy products |
| Tofu (soybean curd) | 15 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Tomato and parmesan pizza (thin crust) | 80 | Ready meals and convenience foods |
| Tomato juice | 35 | Soft drinks and juices |
| Tomato paste | 45 | Sauces, oils and seasonings |
| Tomato paste (no sugar) | 45 | Canned and preserved foods |
| Tomato puree | 35 | Sauces, oils and seasonings |
| Tomato soup | 38 | Ready meals and convenience foods |
| Tomatoes, canned | 35 | Canned and preserved foods |
| Tonic water | 63 | Soft drinks and juices |
| Tortilla chips (nachos) | 63 | Fast food and snacks |
| Total whole grain cereal | 76 | Breakfast cereals and flakes |
| Traditional French baguette | 57 | Fast food and snacks |
| Trehalose | 70 | Honey, sugars and syrups |
| Trout | 0 | Fish and seafood |
| Tuna, canned in water | 0 | Fish and seafood |
| Tuna, fresh | 0 | Fish and seafood |
| Turkey | 0 | Meat, poultry and offal |
| Turkey, boiled | 0 | Meat, poultry and offal |
| Turnip, boiled | 62 | Vegetables |
| Turnip, raw | 30 | Vegetables |
| Twix bar | 62 | Sweets and desserts |
| Twix bar | 44 | Chocolate, candy and bars |
| Udon noodles | 62 | Grains, cereals and porridge |
| Underripe banana (greenish) | 42 | Fruits |
| Unsweetened applesauce | 35 | Fruits |
| Unsweetened condensed milk | 61 | Sweets and desserts |
| Vanilla | 5 | Sauces, oils and seasonings |
| Vanilla cake from mix with frosting | 42 | Fast food and snacks |
| Vanilla ice cream | 60 | Dairy products |
| Vanilla ice cream | 62 | Ready meals and convenience foods |
| Vareniki with cottage cheese | 60 | Bread, bakery and flour products |
| Veal | 0 | Meat, poultry and offal |
| Veal, boiled | 0 | Meat, poultry and offal |
| Vegetable shortening (oil) | 0 | Sauces, oils and seasonings |
| Vegetable soup | 40 | Ready meals and convenience foods |
| Vegetarian burger | 59 | Fast food and snacks |
| Vegetarian pizza (thin crust) | 49 | Fast food and snacks |
| Vermicelli, boiled | 35 | Pasta and noodles |
| Vodka | 0 | Alcoholic drinks |
| Waffles | 76 | Bread, bakery and flour products |
| Walnuts | 15 | Nuts and seeds |
| Water crackers | 71 | Fast food and snacks |
| Watermelon | 75 | Fruits |
| Weetabix | 75 | Ready meals and convenience foods |
| Wheat bagel | 70 | Bread, bakery and flour products |
| Wheat beer | 66 | Alcoholic drinks |
| Wheat biscuit cereal (Weetabix / Weet-Bix) | 70 | Breakfast cereals and flakes |
| Wheat bran flakes (All-Bran) | 42 | Breakfast cereals and flakes |
| Wheat flour fritters | 62 | Bread, bakery and flour products |
| Wheat groats (dry) | 55 | Grains, cereals and porridge |
| Wheat pancakes (crepes) | 69 | Bread, bakery and flour products |
| Wheat rusks | 70 | Bread, bakery and flour products |
| Wheat tortilla (white) | 30 | Bread, bakery and flour products |
| Wheat udon noodles | 62 | Pasta and noodles |
| Whiskey | 0 | Alcoholic drinks |
| White bagel | 69 | Fast food and snacks |
| White beans, boiled | 31 | Legumes (beans, peas, lentils, chickpeas, soy) |
| White beans, canned | 38 | Canned and preserved foods |
| White button mushrooms, fresh | 15 | Mushrooms |
| White cabbage | 15 | Vegetables |
| White chocolate | 44 | Sweets and desserts |
| White polished rice (dry) | 70 | Grains, cereals and porridge |
| White rice, boiled | 70 | Grains, cereals and porridge |
| White rum (unsweetened) | 0 | Alcoholic drinks |
| White sandwich bread | 75 | Bread, bakery and flour products |
| White sugar (sucrose) | 65 | Sweets and desserts |
| White wheat bread | 75 | Bread, bakery and flour products |
| White wheat bread (fresh) | 71 | Fast food and snacks |
| White wheat bread (toasted) | 50 | Fast food and snacks |
| White wheat flour (premium grade) | 85 | Bread, bakery and flour products |
| White wheat spaghetti (average) | 46 | Pasta and noodles |
| White wheat spaghetti, boiled 10-15 min (medium) | 44 | Pasta and noodles |
| White wheat spaghetti, boiled al dente (5 min) | 38 | Pasta and noodles |
| White wheat spaghetti, overcooked (20 min) | 61 | Pasta and noodles |
| Whole chicken egg, raw | 0 | Eggs and egg dishes |
| Whole grain bread | 40 | Bread, bakery and flour products |
| Whole grain crispbread | 45 | Bread, bakery and flour products |
| Whole grain pasta | 40 | Grains, cereals and porridge |
| Whole grain sesame crackers | 53 | Fast food and snacks |
| Whole milk (3.2%) | 34 | Dairy products |
| Whole wheat bread | 69 | Bread, bakery and flour products |
| Whole-grain cookies, sugar-free | 50 | Bread, bakery and flour products |
| Whole-grain oat groats | 50 | Grains, cereals and porridge |
| Whole-grain spaghetti | 40 | Bread, bakery and flour products |
| Wieners | 30 | Meat, poultry and offal |
| Wild (black) rice, boiled | 35 | Grains, cereals and porridge |
| Wild rice, boiled | 45 | Grains, cereals and porridge |
| Wild strawberries | 25 | Berries |
| Wolffish (catfish) | 0 | Fish and seafood |
| Xylitol | 12 | Honey, sugars and syrups |
| Yellow lentils | 30 | Legumes (beans, peas, lentils, chickpeas, soy) |
| Yorkshire pudding | 67 | Ready meals and convenience foods |
| Zefir (marshmallow) | 65 | Sweets and desserts |
| Zucchini | 15 | Vegetables |
| Zucchini spread (squash caviar) | 75 | Vegetables |
Low, medium and high glycemic index
On the glucose reference scale, low GI is 55 or less, medium is 56-69 and high is 70 or more. Use the GI range and category filters to compare foods. A low GI alone does not make a food suitable for every person or portion.
What GI measures and why values differ
GI compares the blood glucose response after a test food with the response to a reference food containing the same amount of available carbohydrate. It is measured in people, not calculated from calories. Variety, ripeness, processing and preparation can change the result; raw grain, cooked porridge and puffed grain are not interchangeable.
Glycemic load and serving size
GL = GI × available carbohydrate in the serving ÷ 100. For example, GI 50 and 20 g of available carbohydrate give a GL of 10. This is an illustrative calculation, not a prediction of an individual's glucose reading. Check the stated serving size before comparing GL values.
Data limitations
This is a reference collection, not our own laboratory testing. Open a food to view its available source details. Entries without a traceable source, and similar foods with different values, need verification before individual dietary decisions. A zero in an old record does not necessarily mean a measured GI of zero: GI is not normally assigned to foods with negligible available carbohydrate.
The explanation of the method follows the University of Sydney GI Group. This does not mean that every entry in this collection has been validated against its research database. The table is not a diabetes treatment plan; discuss individual dietary changes with your clinician.
Related nutrition tools
For nutrient amounts, use the calorie and macro calculator or the protein food table. To calculate weight relative to height, use the BMI calculator. These tools measure different things and do not replace GI.