CATEGORY GCI RATING
PASTA
Fettucine, 6 oz 45
Linguine, 6 oz. 52
Macaroni, 5 oz. 47
Ravioli, meat, 4 large 39
Spaghetti, wheat, 1 cup 37
Spaghetti, white, 1 cup 44
Spiral, durum, 1 cup 43
Tortellini, cheese, 8 oz. 50
Vermicelli, 6 oz. 35
Lasagna, beef 47
SNACKS, DESSERTS, and MISCELLANEOUS
Vanilla wafers, 7cookies 77
Sponge cake, plain, 1 slice 46
Snickers candy bar 55
Pretzels, 1 oz. 83
Potato chips, 14 pieces 54
Popcorn, 2 cups 72
Pop tarts, chocolate, 1 tart 70
M&Ms peanut chocolate candy 33
Granola Bar, chewy, 1 oz. 61
Graham crackers, 4 squares 74
Doritos Corn chips, 1 oz. 72
Oatmeal cookie, 1 55
Rice cakes, plain, 3 cakes 80
Stoned wheat thins, 3 crackers 67
Water cracker, 3 crackers 78
Pound Cake, 60 g 38
Chocolate Cake mix, w/ frosting, 111 g. 38
Pancakes, from Shake Mix 67
Bran Muffin 65
Banana Bread, 3 oz. 47
Waffles 76
Croissant 67
Blueberry Muffin 59
Donut 76
Peanuts, 4 oz., 113g 14
Cashews, 1 oz 22
Pizza, 2 slices 30
DAIRY
Ice cream, vanilla, 10% fat 61
Low fat ice cream, 1 cup 50
Milk, whole, 1 cup 27
Milk, skim, 1 cup 32
Milk, 1% fat, chocolate, 1 cup 34
Pudding, ½ cup 43
Milk, Soy, 1 cup 31
Milk, Rice, low fat, 1 cup 79
Tofu frozen dessert, low fat, ½ cup 115
Yogurt, nonfat, fruit, 8 oz. 33
Yogurt, nonfat, artificial sweet, 8 oz. 14
Custard, ¾ cup 43
DRINKS
Coca Cola, 1 can, 12 oz. 77
Gatorade, 8 oz. 78
Fanta soft drink, 1 can, 12 oz. 63
Apple Juice, 1 cup, 8 oz 40
Orange Juice, 1 cup, 8 oz 50
Tomato Juice, 1 cup, 8 oz. 38
Chocolate Milk 1 cup, 8 oz. 34
Cranberry Juice, 1 cup, 8 oz. 52
Beer, 12 oz 66
FRUIT
Apple, 1 medium, 5 oz. 38
Apricots, 3 medium, 3 oz. 57
Banana, 5 oz. 55
Cherries, 10 large, 3 oz. 22
Grapefruit, ½ medium 25
Grapes, green, 1 cup 46
Kiwi, 1 medium 52
Mango, 1 small 55
Orange, 1 medium 44
Peach, 1 medium 30
Pear, 1 medium 38
Pineapple, 2 slices 66
Plums, 1 medium 69
Prunes, 6 29
Raisins, ¼ cup 64
Watermelon, 1 cup 72
Cantelope 65
Papaya 58
Plum 39
VEGETABLES
Broccoli, 10
Cauliflower, 10
Cabbage 10
Celery, 10
Parsnips, 80 g 97
Pumpkin, 80 g 75
Sweet Potato 54
Mushrooms 10
Carrots, 1 large, 80 g. 49
Beets, 3 oz., 80 g 64
Sweet corn, 80 g. 54
Potato, baked, medium 88
Potato, mashed, instant 86
Potato, French Fries, 4.3 oz. 75
Red Peppers 10
Onions 10
Lettuce 10
Corn 55
LEGUMES
Baked Beans, 4 oz. 48
Kidney Beans, dried, boiled 3 oz., 150g 27
Lima Beans, 3 oz, 150 g 32
Navy Beans, 3 oz.,150 g 38
Pinto Beans, dried, 4 oz. 45
Soy Beans, 3 oz. 18
Peas 48
Lentils, green, dried, boiled, 1 cup 30
Cannelini Beans 31
Garbanzo Beans (chickpeas) 33
White Beans 31
BREADS
Dark Rye, 1.7 oz. (pumpernickel) 51
Rye 76
French Baguette, 1 oz. 95
Hamburger bun 61
Kaiser Roll 73
Pita Bread, whole wheat 57
Sourdough, 1 slice 53
White Bread, 1 slice 70
Whole Wheat Bread, 1 slice 69
Stoneground Wheat Bread, 1 slice 53
Multigrain Bread, 1 slice 45
Wholegrain Bread, 1 slice 40
Bagel, plain, 72
CEREALS (without milk)
AllBran Kellogs, ½ cup 42
Bran Flakes, Post, 2/3 cup 74
Cheerios, 1 cup 74
Cocoa Krispies, 1 cup 77
Corn Chex, 1 cup 83
Corn Flakes, 1 cup 84
Corn Pops, 1 cup 84
Cream of Wheat, 1 oz. 74
Frosted Flakes, ¾ cup 55
Grapenuts Flakes, ¾ cup 80
Frosted Mini Wheats, 1 cup 58
Multi Bran chex, 1 cup 58
Muesli, 2/3 cup 43
Raising Bran, ¾ cup 73
Rice Chex, 1 ¼ cup 89
Shredded Wheat, ½ cup 83
Honey Smacks, ¾ cup 56
Special K, 1 cup 54
Total, ¾ cup 76
Oatmeal, 1 cup 58
RICE and GRAINS
Barley, pearled, ½ cup 25
Couscous, ½ cup 65
Instant, 1 cup, cooked 87
Uncle Bens, converted, 1 cup 44
Long grain White, 1 cup 41
Short grain, White, 1 cup 72
Brown rice (steamed) 50
Buckwheat 54
Bulgar 48
Basmati Rice 58
GLYCEMIC INDEX CHART