Glycemic Index List of Fruits and Vegetables

The Glycemic Index (GI) food list below shows the Glycemic Index score for many different fruits and vegetables. The GI score for each food will dictate the speed at which the sugar will be absorbed. A low Glycemic index means the sugar will be absorbed slowly. The higher the GI score the quicker the sugar is absorbed into the blood. For reduced sugar craving and help with weight loss the lower the GI score the better.

Glycemic Index for Fruits

FruitGlycemic Index ScoreCarbohydrates in gram (portion size 100gr.)G.I. Type
Apple3912low
Apple Juice4010low
Apricot577.5med
Banana5423low-high
Cantaloupe Melon653med-high
Cherries2210low
Fruit Drink from concentrate66-high
Grapefruit256low
Grapefruit Juice488med
Grapes4615low-med
Kiwi529med
Mango5614,5med
Orange446med
Orange Juice479med
Peach427med
Pear3710low
Pineapple6610med-high
Pineapple Juice4610med
Plum389low
Raisins6470med-high
Strawberry406low
Sultanas5666med
Watermelon727high

Glycemic Index for Vegetables
Vegetable (per 100 grams cooked)Glycemic Index ScoreCarbohydrates in gram (poriton size 100gr.)G.I. Type
Artichoke152low
Aspargus141,5low
Beet638high
Bell Peppers102,5low
Broccoli101,5low
Brussels spourts164low
Cabbage102,5low
Carrot707high
Cauliflower152,5low
Celery**151low
Green Beans143,5low
Lettuce (average)101,7low
Mushroom100,5low
Onion104low
Parsnip9811high
Potato, boiled5616,5med
Potato, chips (UK)7537high
Potato, mashed7016med
Potato, sweet5020low-med
Swede711high
Sweet corn5519med
Yam5032low-med

Some GI or sugar values may be inaccurate and should only be used for general comparison purposes!
**Celery has also been shown to be negative calories.

The GI list also shows the carbohydrate content for each item as this is related somewhat to the glycemic load for the GI diet. However it does not necessarily mean that food with a high carbohydrate content will automatically mean a high GI score.

All foods on our GI tables are based on 100g (3.5 oz) of product. The portion size doesn't change the Glycemic Index value, but it does count towards the quantity of sugar (carbs) for the item; the bigger the portion the more sugar you would be consuming. This standard portion size simply enables you to make a sugar comparison with other products in the same group, and the different foods listed on other GI tables. This means you can see which foods are high or low in carbohydrate content.


2 Responses to Glycemic Index List of Fruits and Vegetables

  1. Brian says:

    Hello, when trying to sort the GI type field on http://www.weightlossforall.com/glyemic-list-fruits-vegs.htm I noticed that is seems to sort alphabetically, you may want to consider sorting it low/med/high. Just a suggestion, I tend to notice things like that. :)

  2. Harry Gill says:

    Could you please tell me the glycemic index of rice..any type of rice?
    Regards and thanks.

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