Foods A–Z: GI, GL, Carbs & Blood Sugar Data

Searchable food database for diabetes-friendly eating: published glycemic index values, USDA nutrition data, and DMSafeHaven-calculated glycemic load for common foods.

Nuts & Seeds

Almonds

GI 15 GL ~0 · 1 small handful (30 g)

Cashews

GI 22 GL ~2 · 1 small handful (30 g)

Peanuts

GI 14 GL ~0 · 1 small handful (30 g)

Fruits

Apple

GI 36 GL ~7 · 1 medium apple (182 g)

Banana

GI 51 GL ~12 · 1 medium banana (118 g)

Blueberries

GI 53 GL ~9 · 1 cup (148 g)

Cantaloupe

GI 65 GL ~8 · 1 cup diced (160 g)

Dates (Deglet Noor)

GI 42 GL ~20 · 3 dates (72 g)

Grapes

GI 59 GL ~15 · 1 cup (151 g)

Mango

GI 51 GL ~11 · 1 cup sliced (165 g)

Orange

GI 43 GL ~5 · 1 medium orange (131 g)

Peach

GI 42 GL ~5 · 1 medium peach (150 g)

Pear

GI 38 GL ~8 · 1 medium pear (178 g)

Pineapple

GI 66 GL ~13 · 1 cup chunks (165 g)

Pomegranate

GI 53 GL ~14 · 1 cup arils (174 g)

Strawberries

GI 40 GL ~3 · 1 cup sliced (152 g)

Watermelon

GI 76 GL ~15 · 2 cups diced (280 g)

Legumes

Black Beans (cooked)

GI 30 GL ~8 · 1 cup cooked (172 g)

Chickpeas (cooked)

GI 28 GL ~9 · 1 cup cooked (164 g)

Lentils (cooked)

GI 32 GL ~8 · 1 cup cooked (198 g)

Grains & Starches

Brown Rice (cooked)

GI 50 GL ~23 · 1 cup cooked (195 g)

Cornflakes

GI 81 GL ~18 · 1 cup (28 g)

Oatmeal (rolled oats, cooked)

GI 55 GL ~13 · 1 cup cooked with water (234 g)

Pasta (white, boiled al dente)

GI 49 GL ~20 · 1 cup cooked (140 g)

Quinoa (cooked)

GI 53 GL ~18 · 1 cup cooked (185 g)

Rice Cakes (brown rice)

GI 82 GL ~6 · 1 cake (9 g)

White Bread

GI 75 GL ~9 · 1 slice (25 g)

White Rice (cooked)

GI 73 GL ~32 · 1 cup cooked (158 g)

Whole Wheat Bread

GI 71 GL ~8 · 1 slice (32 g)

Vegetables

Carrot (boiled)

GI 39 GL ~3 · 1 cup sliced, boiled (156 g)

Corn (sweet, boiled)

GI 52 GL ~9 · 1 medium ear (90 g kernels)

Potato (boiled)

GI 78 GL ~25 · 1 medium potato, boiled (173 g)

Sweet Potato (boiled)

GI 63 GL ~14 · 1 medium sweet potato, boiled (151 g)

Protein

Chicken Breast (cooked)

GI n/a

Egg (large)

GI n/a

Salmon (cooked)

GI n/a

Sweets & Toppings

Dark Chocolate (70-85% cacao)

GI 23 GL ~2 · 1 small square (30 g)

Honey

GI 61 GL ~11 · 1 tablespoon (21 g)

Dairy

Greek Yogurt (plain, nonfat)

GI 11 GL ~1 · 1 container (170 g)

Milk (whole)

GI 39 GL ~5 · 1 cup (244 g)

How this data is compiled: Nutrition values are from USDA FoodData Central (CC0 / public domain). GI values are published values from the International Tables of Glycemic Index and Glycemic Load Values (2008/2021) and the University of Sydney GI Database, reported with ranges and an evidence level. Glycemic load is calculated by DMSafeHaven (GI × available carbohydrate per serving ÷ 100). We do not invent GI or nutrition values. See the full methodology and editorial policy.

DMSafeHaven provides educational information and is not a substitute for individualized medical advice.