Nutrition Fact Sheet The Glycaemic Index (GI) or Glycaemic Load (GL) of Common Foods This table is intended as guidance only amounts of sugar can vary according to different varieties, methods of processing and cooking and manufacturer. There is no comprehensive information source on GI/GL. Where there is no score given this is because this information is not available. High GI foods: 70+ Low GI foods: below 55 GL foods: 10 or less is good, 11-14 is ok, 15 or more is bad Score/1 00 Amount per serving size Food Groups Gl I Gl Load Serving size GL per 100 gm Sugars Glucose 100 20 1 tbsp Maltose 100 22 1 tbsp Honey 87 16 1 tbsp 47 Sucrose (sugar) 59 14 1 tbsp 59 Fructose (fruit sugar) 20 4 1 tbsp Xylitol 2 1 tbsp Fruit Watermelon 72 4 1 med slice 5 Pineapple 66 7 1 med slice 7 Melon 65 4 ½ small Raisins 64 28 30 44 Banana 62 12 1 small 7 Kiwi fruit 52 6 1 6 Grapes 46 8 16 8 Orange 40 5 1 large 4 Apple 39 6 1 small 4 Plum 39 5 4 3 Pears Tinned in juice 38 45 4 1 med 4 4 Grapefruit 25 3 ½ med 2 Cherries 25 3 1 med bowl 3 Blackberries 40 1 1 med bowl 2 Blueberries 40 1 1 med bowl 1 Raspberries 40 1 1 med bowl 2 Strawberries 40 1 1 med bowl 2 Peaches (canned in own juice) Fresh 57 5 1 8 Apricots, raw Canned in light syrup Dried 42 1 64 30 0 12 6 1 small tin 3 0 5 13
Mango 51 8 1 ½ slices 7 Papaya 10 ½ Prunes 60 6 Sultanas 56 25 30 39 Dates, dried 103 42 8 70 Figs, dried 61 16 3 32 Rhubarb 1 0 Fruit cocktail in syrup 57 8 Grains & Grain Products French baguette 95 15 1/3 baton 48 White rice 72 23 1 med serving 25 Bagel 72 25 1 bagel 42 Croissants 67 29 Pancakes 67 23 White bread 70 10 1 slice 35 Brown bread 73 31 Wholemeal bread 69 9 1 thick slice 32 Granary bread 61 29 Hamburger Buns 61 30 Rye crispbreads 69 11 2 Crumpet 69 13 1 27 Brown rice 66 18 1 large serving 22 Pastry 59 Basmati rice 58 22 1 med serving 18 Wild rice 57 12 Arborio Rice (Risotto) 69 21 White spaghetti 50 9 1 med serving 8 Instant noodles 46 9 1 med serving 6 Buckwheat noodles 62 17 Wholegrain wheat bread 46 Wholemeal spaghetti 42 8 1 med serving 8 Vermicelli 35 8 Macaroni 47 9 Wholegrain rye bread 41 5 1 thin slice 23 Barley 26 11 1 med serving 7 Rough oat cakes 2 1 Puffed rice cakes 82 17 3 67 Pitta bread 57 10 1 31 Wheat tortilla (mexican0 5 1 Chapatti 5 1 Quinoa 53 8 1 large serving 14 Bulgar wheat 48 12 1 med serving 9 Couscous 65 23 1 med serving 15 Seeded breads ie soya etc 41 12 Malted fruit bread 47 31 Cereals Cornflakes 80 21 1 med serving 65
Puffed rice 73 21 1 med serving Weetabix 69 11 2 52 Shredded wheat 67 20 2 Muesli 66 10 1 serving 40 Kelloggs Special K 54 14 1 med serving Kelloggs All Bran 52 6 1 small serving 15 Porridge Oats 49 2 Large bowl 3 Kelloggs Raisin Bran 12 1 med serving Get Up & Go with 8.5 ½ pint drink Strawberries & ½ pint milk Bran flakes 74 13 1 med serving 53 Cheerios 15 1 med serving Kelloggs Frosties 15 1 med serving Puffed wheat 80 15 1 med serving 54 Kelloggs Honey Smacks 16 1 med serving Kelloggs Crunch Nut Cornflakes 72 17 1 med serving 66 Coco Pops 20 1 med serving Pulses Baked beans, canned 48 7 2/3 can 7 Reduced sugar 48 6 Butter beans 36 6 2/3 410 gm can 5 Chick peas 36 8 1 cup 5 Blackeye beans 33 13 2/3 410 gm can Haricot beans 31 12 2/3 410 gm can Kidney beans dried Tinned 29 36 7 2/3 410 gm can 5 6 Lentils, red 29 5 2/3 410gm can 5 Lentils, green tinned Dried 48 30 5 5 Soya beans 15 1 2/3 410 gm can 1 Pinto beans 4 2/3 410 gm can Borlotti beans 4 2/3 410 gm can Split peas, yellow 6 2/3 cup Dairy Products/substitutes Ice cream 50 10 2 scoops 7 Yoghurt, plain 36 3 1 small pot Whole milk 34 3 1 glass 2 Semi-skimmed milk 32 2 Skimmed milk 32 4 1 glass 1 Soya milk 7 1 glass Soya yoghurt (Provamel) 50 7 1 large bowl 7 Low fat yoghurt, fruit (Ski) 33 7.5 1 small pot 5 Low fat yoghurt, no sugar 14 1 Rice milk 14 1 glass Condensed milk 17 1 dessertspoon Tofu desserts 115 2 Custard (Skimmed milk) 35 6 Vegetables Parsnips 97 12 1 medium 13 Potato (baked) 85 18 1 large 32
French fries 75 22 20 Potato (new) 70 16 3 small 11 Potato 101 17 Potato mashed 86 12 Beetroot 64 5 2 small 5 Sweetcorn 59 9 1 serving 9 Sweet potato 54 17 1 large 9 Corn on cob 48 6 Peas 51 3 1 ½ tbsp Carrots 49 3 1 small 4 Lettuce/ salad leaves 1 0-1 2 handfuls 0 Cucumber 1 0-1 1 inch slice 0 Tomato 2 1 medium Broccoli 1 2 1 handful 0 Courgette 1 2 1 medium 0 Aubergine 1 2 ½ medium 0 Avocado 1 1 1 medium 0 Leeks 1 1 medium Onion 2 1 medium Asparagus 2 1 handful Green beans 1 1 1 handful 0 Yam 13 1 medium Swede 72 7 1/3 swede 4 Pumpkin/squash 75 3 1 serving 2 Broad beans 79 9 2 tbsp 6 Mangetout 1 0 Brussel Sprouts 1 0 Beansprouts 1 0 Snacks Jelly beans 80 22 9 Corn chips 72 17 18 Mars Bar 68 26 1 bar Muesli Bar 61 13 1 Potato crisps 54 7 1 small packet 30 Pretzels 83 66 Peanuts 14 1 2 med handfuls 2 Pecans 10 1 Cashew nuts 22 3 2 med handfuls 4 Peanut butter (no sugar) 1 1 tbsp Strawberry jam 3 1 dessertspoon Orange marmalade 3 1 dessertspoon Olives (in brine) 1 7 Hummus 6 1 small tub Popcorn, salted 10 1 small packet Chocolate, milk, plain 41 14 1 small bar 26 Twix bar 17 1 bar Snickers bar 19 1 bar Polos 21 16 Glucose sweets 100 100
Croissant 17 1 Doughnut 17 1 plain Sponge cake, plain 17 1 slice Water biscuits 71 54 Digestive biscuits 59 40 Wafer biscuits 77 51 Shortbread 64 41 Scones 92 49 Doughnuts 76 37 Pastry 59 32 Cereal Bars 72 47 Waffles 76 30 Fruit bars 90 66 Drinks Lucozade 95 53 1 can Glucose based sports drinks 74 12 Fanta 68 30 1 can Squash (diluted) 66 13 1 glass Orange juice, unsweetened 46 13 1 glass 5 Apple juice, unsweetened 40 12 1 glass 4 Lemonade, unsweetened 1 1 glass Gingerade 1 1 glass Tomato juice, canned 4 ½ pint Yakult (fermented milk drink) 6 1 pot Carrot juice, fresh 10 1 glass Grapefruit juice, unsweetened 11 1 glass Cranberry juice (Ocean Spray) 16 1 glass Cola 21 1 can Pineapple juice, unsweetened 16 1 glass Alcoholic Drinks Beer/lager 1 ½ pint Red wine 1 Small glass White wine 1 Small glass Spirits 1 1 shot Soups Tomato 6 ½ can Minestrone 7 ½ can Lentil 9 ½ can Leek and potato 11 1 bowl Split pea 16 ½ can Protein Foods Tofu 1 ¾ packet Soya mince 0 3 tbsp Chicken, no skin 0 1 small breast Quorn 0 1/3 pack Salmon 0 1 small fillet Trout 0 1 small fillet Tuna, canned 0 ¼ can Sardines, canned 0 2/3 can
Cod 0 1 small fillet Prawns 0 6 large Mackerel 0 1 medium fillet Eggs, boiled 0 2 medium Cottage cheese 2 ½ medium tub Egg mayonnaise 2 ½ medium tub Oysters 0 15 * My thanks to Patrick Holford for the GL of foods. For weight loss he advocates a maximum of 45 GLs a day. r