Glycemic Index Calculator
Type a product name and select from the list.
The glycemic index (GI) shows how quickly the carbohydrates in a food raise your blood sugar. Type a product name in the search box, or find it in the full table below, to see its GI, glycemic load and carbohydrate content.
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Full table
| Product | GI | Category |
|---|---|---|
| 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 |
What is the glycemic index
The glycemic index (GI) is a measure of how quickly the carbohydrates in a food are absorbed and raise the level of sugar (glucose) in your blood. Pure glucose is the reference point, with a GI of 100. The higher a food's GI, the sharper the rise in blood sugar after eating.
Low-GI foods release energy gradually, keep you full longer and avoid sharp sugar spikes. High-GI foods are absorbed quickly: they give a short burst of energy, after which you often feel hungry again.
The GI scale: low, medium and high
- Low GI, 55 and below. Most vegetables, legumes, nuts, unsweetened fruit and whole grains. The basis of a healthy, diet-friendly menu.
- Medium GI, 56-69. Wholegrain bread, some grains and fruit, boiled potatoes. Fine in moderation.
- High GI, 70 and above. Sugar, white bread and pastries, sweets, white rice, mashed potato. Best to limit.
Who needs it and why
Knowing the glycemic index helps people with diabetes and prediabetes keep blood sugar stable, helps with weight loss by staying full longer on low-GI foods, helps athletes plan their energy, and helps everyone else eat more mindfully.
Important: this calculator is for reference only. With diabetes or metabolic disorders, agree your diet with your doctor.
What is glycemic load (GL)
Glycemic load takes into account not only the GI but also the amount of carbohydrate in a portion. A food can have a high GI but a low GL if it contains little carbohydrate (watermelon, for example). A GL up to 10 is considered low, 11 to 19 medium, and 20 and above high.
How to use the calculator
Start typing a product name in the search box and pick it from the suggestions, or find the product in the full table. You can filter the table by category, search by name and sort by GI value. Our database has more than 1000 products with their GI, glycemic load and carbohydrates per 100 grams.