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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
| Fruit | Glycemic Index Score | Carbohydrates in gram (portion size 100gr.) | G.I. Type |
|---|---|---|---|
| Apple | 39 | 12 | low |
| Apple Juice | 40 | 10 | low |
| Apricot | 57 | 7.5 | med |
| Banana | 54 | 23 | low-high |
| Cantaloupe Melon | 65 | 3 | med-high |
| Cherries | 22 | 10 | low |
| Fruit Drink from concentrate | 66 | - | high |
| Grapefruit | 25 | 6 | low |
| Grapefruit Juice | 48 | 8 | med |
| Grapes | 46 | 15 | low-med |
| Kiwi | 52 | 9 | med |
| Mango | 56 | 14,5 | med |
| Orange | 44 | 6 | med |
| Orange Juice | 47 | 9 | med |
| Peach | 42 | 7 | med |
| Pear | 37 | 10 | low |
| Pineapple | 66 | 10 | med-high |
| Pineapple Juice | 46 | 10 | med |
| Plum | 38 | 9 | low |
| Raisins | 64 | 70 | med-high |
| Strawberry | 40 | 6 | low |
| Sultanas | 56 | 66 | med |
| Watermelon | 72 | 7 | high |
Glycemic Index for Vegetables
| Vegetable (per 100 grams cooked) | Glycemic Index Score | Carbohydrates in gram (poriton size 100gr.) | G.I. Type |
|---|---|---|---|
| Artichoke | 15 | 2 | low |
| Aspargus | 14 | 1,5 | low |
| Beet | 63 | 8 | high |
| Bell Peppers | 10 | 2,5 | low |
| Broccoli | 10 | 1,5 | low |
| Brussels spourts | 16 | 4 | low |
| Cabbage | 10 | 2,5 | low |
| Carrot | 70 | 7 | high |
| Cauliflower | 15 | 2,5 | low |
| Celery** | 15 | 1 | low |
| Green Beans | 14 | 3,5 | low |
| Lettuce (average) | 10 | 1,7 | low |
| Mushroom | 10 | 0,5 | low |
| Onion | 10 | 4 | low |
| Parsnip | 98 | 11 | high |
| Potato, boiled | 56 | 16,5 | med |
| Potato, chips (UK) | 75 | 37 | high |
| Potato, mashed | 70 | 16 | med |
| Potato, sweet | 50 | 20 | low-med |
| Swede | 71 | 1 | high |
| Sweet corn | 55 | 19 | med |
| Yam | 50 | 32 | low-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.
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2 Responses to Glycemic Index List of Fruits and Vegetables
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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.
Could you please tell me the glycemic index of rice..any type of rice?
Regards and thanks.