Glycemic Charts - GI/Glycemic Index Food Chart

Oct 12, 2026

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GI/Glycemic Index chart listing foods grouped by glycemic impact, including cereals, breads, and pastas; commercial breakfast products; pastas, potatoes, and rice; and legumes. The document also provides vegetable and fruit choices with GI ranges (very low to high), plus seeds and nuts labeled as high-octane fuel sources. A separate section summarizes cooking and salad oils with omega type and fat composition categories to support dietary selection.

LanguageEnglish

CategoryPosters

FormatPDF

Pages3

Reading Time1 min

AccessFree to download

GI/Glycemic Index Food Charts

Cereals, Breads, and Pastas

Commercial Breakfast Products

Pastas, Potatoes, Rice

Legumes

Vegetable Choices

Fruit Choices

Seeds and Nuts

Cooking and Salad Oils

[www.HabitsofHealth.com](www.HabitsofHealth.com) GI /Glycemic Charts Cereals, Breads, and Pastas GI Chart LO H GI 50 OR LESS • Quinoa 35 • Muesli (natural) 30 • Rye bread 30 • Unrefined flour: bread 40 pasta 40 50 OR MORE • Oatmeal (from steel-cut oats) 58 • Semolina (cream of oats) 60 • Hamburger roll 61 • Couscous 65 • Cereals (refined) 70 • Buckwheat 45 • Pasta (whole grain) 45 • Wholewheat bread (with bran) 45 • All-bran cereal 48 • Sourdough bread 35 • Corn flakes 70 • White bread (enriched) 71 • Bagel (white) 72 • Dinner roll (white) 73 • Kaiser roll (white) 73 • Crackers 80 Commercial Breakfast Products GI Chart LOW G I H IGH GI 50 OR LESS • All-bran 34 50 OR MORE • Frosted Flakes® 55 • Special K® 56 • Nutri-Grain® 66 • Fruit Loops® 69 • Honey Smacks® 71 • Kellog’s Raisin Bran® 73 • Bran Flakes 74 • Coco Pops Snax® 77 • Kellog’s CornFlakes® 77 • Corn Pops® 80 • Rice Krispies® 82 • Crispix® 87 • Shredded Wheat 75 • Wonder® Bread 80 • Oatmeal (instant) 82 [www.HabitsofHealth.com](www.HabitsofHealth.com) Pastas, Potatoes, Rice GI Chart 50 OR LESS • Wild rice 35 • Yams 37 • Spaghetti (whole wheat) 40 MORE THAN 50 • White pasta 55 • Potatoes (with skin, baked or boiled) 65 • Potatoes (peeled and boiled) 70 • Spaghetti (durum) 40 • Basmati rice 50 • Potatoes (mashed) 80 • Potatoes (instant mashed) 88 • French fries 95 • Sweet potatoes 46 • Brown rice 50 • Risotto 70 • Rice cakes 85 • Rice (precooked) 90 Legumes GI Chart VERY LOW G I LOW GI 30 OR LESS • Soy beans 18 • Edamame 20 • Chickpeas (Garbanzo beans) 20 • Lentils 25 • Black beans 25 50 OR LESS • Lima beans 32 • Kidney beans 35 • Chickpeas 35 • Black-eyed peas 42 • White beans 35 Vegetable Choices VERY LOW GI 15 OR LESS • Zucchini • Spinach • Peppers • Onions • Mushrooms • Lettuce • Alfalfa sprouts • Artichokes • Arugula • Asparagus • Fennel • Cucumber • Cabbage • Squash • Brussels sprouts • Bell peppers • Broccoli • Chives • Leeks • Celery • Cauliflower • Chili peppers H IGH GI 20 OR MORE • Eggplant 50 OR MORE • Peas • Taro 20 50 54 • Green beans • Corn • Red beets (canned) 20 65 64 • Carrots (raw) • Carrots (cooked) 30 80 [www.HabitsofHealth.com](www.HabitsofHealth.com) Fruit Choices VERY LOW G I LOW GI 30 OR LESS • Olives 15 • Avocado 10 • Limes 20 50 OR LESS • Apples 30 • Nectarines 30 • Peaches 30 • Lemons 20 • Raspberries 25 • Blackberries 25 • Pears 35 • Strawberries 35 • Oranges 35 • Grapefruit 25 • Cherries 25 • Tomatoes 30 • Apricots (dried) 35 • Plums 35 • Figs 40 H IGH GI 50 OR MORE • Apricots 57 • Bananas 60 • Blueberries 53 • Cantaloupe 50 • Kiwi 50 • Grapes 53 • Mango 51 • Melon 60 • Pineapple 59 • Watermelon 76 Seeds and Nuts: Your High-Octane Fuel Source VERY LOW GI 30 OR LESS • Peanuts 15 • Brazil nuts 15 • Pumpkin seeds 15 • Sunflower seeds 15 • Pecans 15 • Almonds 15 • Hazlenuts 15 • Walnuts 15 Cooking and Salad Oils GI Chart Olive Canola Sesame Coconut Corn Soy Safflower Sunflower Peanut OMEGA TYPE 0–9 0–6, 9 0–6, 9 0–6 0–6 0–6 0–6 0–6 0–6 MONO UNSATURATED 75% 55% 39% 34% 20% 19% 13% 11% 5% POLY UNSATURATED 8% 38% 43% 45% 66% 65% 79% 80% 2% SATURATED 17% 7% 18% 21% 14% 16% 8% 9% 93%

FAQs

How are foods categorized in the glycemic charts?

Foods are grouped by GI ranges such as 50 or less, 50 or more, or by more granular labels like very low GI, low GI, and high GI, depending on the section.

Which food groups are included in the chart?

The chart covers cereals, breads, and pastas; commercial breakfast products; pastas, potatoes, and rice; legumes; vegetables; fruits; and seeds and nuts. It also includes a section on cooking and salad oils.

What additional information is provided for cooking and salad oils?

Cooking and salad oils are shown with omega type groupings and fat composition categories, including mono- and poly-unsaturated percentages as well as saturated values.

Oct 12, 2026

Upload by adawds