Glycemic index of common foods
The glycemic index (GI) scores how quickly a food raises blood glucose, from 0 to 100. Glycemic load (GL) adjusts that for a real serving. Lower is gentler. 51 everyday foods, ranked below.
Low · 55 or underMedium · 56–69High · 70 and up
Breads & grains
- Spaghetti (white)GL 21 · 1 cup cooked49Low
- QuinoaGL 21 · 1 cup cooked53Low
- Sourdough breadGL 8 · 1 slice54Low
- Rolled oatsGL 15 · 1/2 cup dry55Low
- Beans and riceGL 31 · 1 cup rice with 1/2 cup beans56Medium
- Basmati riceGL 26 · 1 cup cooked58Medium
- Brown riceGL 31 · 1 cup cooked68Medium
- Bagel (white)GL 35 · 1 medium69Medium
- White riceGL 33 · 1 cup cooked73High
- Whole wheat breadGL 9 · 1 slice74High
- White breadGL 11 · 1 slice75High
- Instant oatsGL 21 · 1/2 cup dry79High
- Corn flakesGL 21 · 1 cup81High
Fruit
- AppleGL 8 · 1 medium36Low
- PearGL 8 · 1 medium38Low
- Green plantain, boiledGL 15 · 1 cup sliced40Low
- StrawberriesGL 3 · 1 cup41Low
- OrangeGL 7 · 1 medium43Low
- BananaGL 14 · 1 medium51Low
- MangoGL 13 · 1 cup51Low
- GrapesGL 9 · 1 cup59Medium
- PineappleGL 13 · 1 cup59Medium
- Ripe fried plantainGL 26 · 1 cup sliced66Medium
- WatermelonGL 8 · 1 cup76High
Vegetables
Legumes
Dairy
Snacks & sweets
Drinks
Values are rounded published references and vary with ripeness, processing, and what a food is eaten with. This is general information, not medical advice. Learn the terms in the glossary.
See how foods land for you
A reference is a starting point. Your own numbers are the real story: log a reading after a meal, add a quick note, and SteadyRange shows you the patterns, on a private log you control.