Blood sugar,
food by food.
How much each food tends to raise blood glucose — with the value transcribed from a published source, not guessed. Sort, filter by band, and click through to the full food.
Values come from published sources (International Tables of GI · Diabetes Care, the University of Sydney database, peer-reviewed studies), on the standard glucose = 100 scale. It’s a reference value, not a personal prediction: the real response depends on the whole meal, the preparation and you. Not a substitute for professional care.
75 foods
| Food | Category | |
|---|---|---|
| erythritol | Added sugar | 0Low (≤55) |
| full-fat greek yogurt | Dairy | 12Low (≤55) |
| plain yogurt | Dairy | 12Low (≤55) |
| xylitol | Added sugar | 13Low (≤55) |
| agave syrup | Added sugar | 15Low (≤55) |
| cooked chickpeas | Legume | 28Low (≤55) |
| cooked chickpeas≈ | Legume | 28Low (≤55) |
| pearl barley | Cereal | 28Low (≤55) |
| cooked lentils | Legume | 29Low (≤55) |
| pardina lentils≈ | Legume | 29Low (≤55) |
| black beans | Legume | 30Low (≤55) |
| flour tortilla | Breads & pasta | 30Low (≤55) |
| green (unripe) banana | Fruit | 30Low (≤55) |
| apple | Fruit | 36Low (≤55) |
| cooked cará (greater yam)≈ | Tuber | 37Low (≤55) |
| cooked yam | Tuber | 37Low (≤55) |
| skim milk | Dairy | 37Low (≤55) |
| cooked white beans (alubias)≈ | Legume | 38Low (≤55) |
| cooked white beans (cannellini/navy) | Legume | 38Low (≤55) |
| pear | Fruit | 38Low (≤55) |
| cooked carioca beans (pinto-type)≈ | Legume | 39Low (≤55) |
| plum | Fruit | 39Low (≤55) |
| whole milk | Dairy | 39Low (≤55) |
| peach | Fruit | 42Low (≤55) |
| whole wheat pasta | Breads & pasta | 42Low (≤55) |
| orange | Fruit | 43Low (≤55) |
| cassava | Tuber | 46Low (≤55) |
| elbow macaroni | Breads & pasta | 46Low (≤55) |
| fettuccine pasta≈ | Breads & pasta | 46Low (≤55) |
| red grape | Fruit | 46Low (≤55) |
| ramen noodles | Breads & pasta | 47Low (≤55) |
| bulgur (cracked wheat) | Cereal | 48Low (≤55) |
| frozen peas | Legume | 48Low (≤55) |
| cooked brown rice | Cereal | 50Low (≤55) |
| banana | Fruit | 51Low (≤55) |
| mango | Fruit | 51Low (≤55) |
| corn tortilla | Breads & pasta | 52Low (≤55) |
| blueberry | Fruit | 53Low (≤55) |
| canned corn | Cereal | 53Low (≤55) |
| cooked quinoa | Cereal | 53Low (≤55) |
| granola | Cereal | 53Low (≤55) |
| kiwi | Fruit | 53Low (≤55) |
| country sourdough bread | Breads & pasta | 54Low (≤55) |
| maple syrup | Natural sugar | 54Low (≤55) |
| medjool date | Dried fruit | 54Low (≤55) |
| rolled oats | Cereal | 58Medium (56–69) |
| papaya | Fruit | 59Medium (56–69) |
| pineapple | Fruit | 59Medium (56–69) |
| basmati rice | Cereal | 60Medium (56–69) |
| flat rice noodles | Breads & pasta | 61Medium (56–69) |
| hamburger bun | Breads & pasta | 61Medium (56–69) |
| honey | Natural sugar | 61Medium (56–69) |
| yellow sweet potato | Tuber | 61Medium (56–69) |
| cooked beet | Root vegetable | 64Medium (56–69) |
| raisin | Dried fruit | 64Medium (56–69) |
| brown sugar≈ | Added sugar | 65Medium (56–69) |
| demerara sugar≈ | Added sugar | 65Medium (56–69) |
| moroccan couscous | Cereal | 65Medium (56–69) |
| raw crystal cane sugar | Added sugar | 65Medium (56–69) |
| refined sugar | Added sugar | 65Medium (56–69) |
| cornmeal | Cereal | 68Medium (56–69) |
| pita bread | Breads & pasta | 68Medium (56–69) |
| arborio rice | Cereal | 69Medium (56–69) |
| hydrated tapioca starch | Starch | 70High (≥70) |
| sweet cassava starch | Starch | 70High (≥70) |
| 100% whole wheat bread | Breads & pasta | 71High (≥70) |
| naan bread | Breads & pasta | 71High (≥70) |
| white rice | Cereal | 72High (≥70) |
| hard white bread≈ | Breads & pasta | 75High (≥70) |
| sandwich bread | Breads & pasta | 75High (≥70) |
| white bread crumbs≈ | Breads & pasta | 75High (≥70) |
| potato | Tuber | 78High (≥70) |
| flaked precooked corn meal (flocão) | Cereal | 81High (≥70) |
| sushi rice | Cereal | 85High (≥70) |
| brazilian French roll | Breads & pasta | 95High (≥70) |
≈ value from an equivalent food (same species), not a direct measurement.
For those watching blood sugar closely
The glycemic index matters more in some contexts. See how FoodClone thinks about these routines: