Glycemic Index Chart
Find the glycemic index of foods to help manage blood sugar levels. Low GI foods digest slowly, while high GI foods cause rapid spikes.
41 foods with GI data
Low Glycemic Foods
Foods with a glycemic index below 55. These foods cause a slower, more gradual rise in blood sugar levels.
Medium Glycemic Foods
Foods with a glycemic index between 55-69. These foods have a moderate impact on blood sugar levels.
High Glycemic Foods
Foods with a glycemic index of 70 or above. These foods cause rapid spikes in blood sugar levels.
What is Glycemic Index?
The Glycemic Index (GI) is a scale from 0-100 that ranks carbohydrate-containing foods by how quickly they raise blood glucose levels. Pure glucose has a GI of 100.
Slow digestion, gradual blood sugar rise
Moderate impact on blood sugar
Fast digestion, rapid blood sugar spike
Complete GI Chart
| Food | GI | GL | Category |
|---|---|---|---|
| Hummus | 6 | 0 | condiments |
| Peanuts | 14 | 1 | nuts seeds |
| Hazelnuts | 15 | 1 | nuts seeds |
| Green Beans | 15 | 1 | vegetables |
| Eggplant | 15 | 1 | vegetables |
| Lemon | 20 | 1 | fruits |
| Lime | 20 | 1 | fruits |
| Cherries | 22 | 3 | fruits |
| Grapefruit | 25 | 3 | fruits |
| Blackberries | 25 | 2 | fruits |
| Raspberries | 32 | 2 | fruits |
| Apricot | 34 | 3 | fruits |
| Pomegranate | 35 | 5 | fruits |
| Pear | 38 | 4 | fruits |
| Plum | 39 | 5 | fruits |
| Clementine | 40 | 4 | fruits |
| Apple Juice | 41 | 11 | beverages |
| Tangerine | 42 | 5 | fruits |
| Peach | 42 | 5 | fruits |
| Nectarine | 43 | 4 | fruits |
Showing first 20 foods. View all low GI foods →
Calculate Your Daily Needs
Understanding GI is one part of nutrition. Calculate your total calorie and macro needs to build a complete plan.