The glycemic index ranks carbohydrate foods by how quickly they raise blood sugar compared with pure glucose. Low-GI foods are digested more slowly and give a gentler rise; choosing them can improve blood sugar control in diabetes.
How to use the Glycemic Index Calculator
- Food
- Calculate from my own test data?
- Area under curve – test food
- Area under curve – glucose
Results update as you type, and every field accepts the units shown in its menu.
How it works
Choose a food. The calculator shows its GI, the GI category and the glycemic load for the serving size shown. To calculate a GI from your own measurements, enter the incremental areas under the curve.
Glycemic index of common foods
| Food (serving) | GI | Carbs per serving | GL per serving |
|---|---|---|---|
| Glucose (10 g) | 100 | 10 g | 10 |
| White bread, 1 slice (30 g) | 75 | 14 g | 10 |
| Whole wheat bread, 1 slice (30 g) | 74 | 13 g | 10 |
| White rice, boiled (150 g) | 73 | 43 g | 31 |
| Brown rice, boiled (150 g) | 68 | 33 g | 22 |
| White spaghetti, boiled (180 g) | 49 | 48 g | 24 |
| Rolled oat porridge (250 g) | 55 | 22 g | 12 |
| Instant oat porridge (250 g) | 79 | 26 g | 21 |
| Cornflakes (30 g) | 81 | 26 g | 21 |
| Muesli (30 g) | 57 | 20 g | 11 |
| Couscous (150 g) | 65 | 35 g | 23 |
| Quinoa, boiled (150 g) | 53 | 30 g | 16 |
| Pearl barley, boiled (150 g) | 28 | 42 g | 12 |
| Chapatti (50 g) | 52 | 25 g | 13 |
| Corn tortilla (50 g) | 46 | 24 g | 11 |
| Sweet corn (80 g) | 52 | 16 g | 8 |
| Potato, boiled (150 g) | 78 | 26 g | 20 |
| French fries (150 g) | 63 | 29 g | 18 |
| Instant mashed potato (150 g) | 87 | 20 g | 17 |
| Sweet potato, boiled (150 g) | 63 | 25 g | 16 |
| Carrots, boiled (80 g) | 39 | 6 g | 2 |
| Chickpeas (150 g) | 28 | 30 g | 8 |
| Kidney beans (150 g) | 24 | 25 g | 6 |
| Lentils (150 g) | 32 | 18 g | 6 |
| Apple (120 g) | 36 | 15 g | 5 |
| Banana (120 g) | 51 | 25 g | 13 |
| Orange (120 g) | 43 | 11 g | 5 |
| Watermelon (120 g) | 76 | 6 g | 5 |
| Pineapple (120 g) | 59 | 13 g | 8 |
| Mango (120 g) | 51 | 15 g | 8 |
| Grapes (120 g) | 59 | 18 g | 11 |
| Dates, dried (60 g) | 42 | 40 g | 17 |
| Raisins (60 g) | 64 | 44 g | 28 |
| Full-fat milk (250 ml) | 39 | 12 g | 5 |
| Skim milk (250 ml) | 37 | 13 g | 5 |
| Fruit yogurt, low fat (200 g) | 41 | 31 g | 13 |
| Ice cream (50 g) | 51 | 11 g | 6 |
| Soy milk (250 ml) | 34 | 12 g | 4 |
| Apple juice (250 ml) | 41 | 28 g | 11 |
| Orange juice (250 ml) | 50 | 26 g | 13 |
| Cola soft drink (250 ml) | 59 | 26 g | 15 |
| Honey (25 g) | 61 | 21 g | 13 |
| Table sugar (10 g) | 65 | 10 g | 6 |
| Fructose (10 g) | 15 | 10 g | 2 |
| Milk chocolate (50 g) | 40 | 29 g | 12 |
| Potato crisps (50 g) | 56 | 25 g | 14 |
| Popcorn (20 g) | 65 | 11 g | 7 |
| Rice cakes (25 g) | 82 | 21 g | 17 |
| Croissant (57 g) | 67 | 26 g | 17 |
| Pancakes (80 g) | 66 | 22 g | 15 |
Inputs explained
| Field | What to enter |
|---|---|
| Food | Choose one: Glucose (10 g), White bread, 1 slice (30 g), Whole wheat bread, 1 slice (30 g), White rice, boiled (150 g) … |
| Calculate from my own test data? | Choose one: No, Yes |
| Area under curve – test food | In mmol·min/L |
| Area under curve – glucose | In mmol·min/L |
Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.
Formula
GI = area under the 2-hour glucose curve after the test food ÷ area after the same amount of glucose × 100
Low ≤ 55 · medium 56–69 · high ≥ 70
Glycemic load = GI × carbohydrate (g) ÷ 100
Worked example
Inputs — Food: White bread, 1 slice (30 g); Calculate from my own test data?: No.
Results — Glycemic index = 75; GI category = High GI; Carbohydrate per serving = 14 g; Glycemic load per serving = 11.
Key terms
- GI
- Glycemic index.
- GL
- Glycemic load.
- AUC
- Area under the blood glucose curve.
Frequently asked questions
Is low GI always healthier?
Not always – chocolate and ice cream have a low GI because of their fat. Look at the whole food.
Does cooking change GI?
Yes. Longer cooking, ripeness and processing usually raise GI; adding fat, protein or acid lowers it.
What is the difference between GI and GL?
GI compares foods per gram of carbohydrate; GL also accounts for how much you eat.