Glycemic index of everyday foods — the honest numbers.
Search 129 foods, or filter by GI band and food group, to see where each one really sits on the blood-sugar scale — with glycemic load beside the index, because portion matters more than the number alone.
GI numbers vary by source, ripeness, and how a food is prepared — that's why you'll see ranges, not single “true” values. This is general nutrition information, not medical advice.
Compare every food's GI at a glance.
Filter by GI band or food group, search by name, and sort by index — then open any food for its full verdict, glycemic load and the honest range behind the number.
129 foods
| Food | Group | GI | GL | Band | Open |
|---|---|---|---|---|---|
| Sesame Seeds | Nut / Seed | 0 | 0 | Low GI | |
| Ginger | Food | 10 | 0.5 | Low GI | |
| Green Cabbage | Vegetable | 10 | 1 | Low GI | |
| Macadamia Nuts | Nut / Seed | 10 | 1 | Low GI | |
| Onion | Vegetable | 10 | 1 | Low GI | |
| Pecans | Nut / Seed | 10 | 0 | Low GI | |
| Turmeric | Food | 10 | 0 | Low GI | |
| Arugula | Vegetable | 15 | 1 | Low GI | |
| Asparagus | Vegetable | 15 | 1 | Low GI | |
| Avocado | Fruit | 15 | 1 | Low GI | |
| Bell Pepper | Vegetable | 15 | 1 | Low GI | |
| Bok Choy | Vegetable | <15 | 0 | Low GI | |
| Broccoli | Vegetable | 15 | 1 | Low GI | |
| Brussels Sprout | Vegetable | 15 | 1 | Low GI | |
| Button Mushroom | Vegetable | 15 | 0.3 | Low GI | |
| Cauliflower | Vegetable | ~15 | 1 | Low GI | |
| Celery | Vegetable | 15 | 0 | Low GI | |
| Collard Green | Vegetable | 15 | 1 | Low GI | |
| Cremini Mushroom | Food | 15 | 0 | Low GI | |
| Cucumber | Vegetable | 15 | 1 | Low GI | |
| Endive | Vegetable | 15 | 1 | Low GI | |
| Fennel | Vegetable | 15 | 2 | Low GI | |
| Habanero Pepper | Vegetable | 15 | 1 | Low GI | |
| Hazelnuts | Nut / Seed | 15 | 1 | Low GI | |
| Horseradish | Vegetable | 15 | 1 | Low GI | |
| Jalapeno Pepper | Vegetable | 15 | 1 | Low GI | |
| Kale | Vegetable | 15 | 1 | Low GI | |
| Lettuce | Vegetable | 15 | 1 | Low GI | |
| Mustard Green | Vegetable | 15 | 0 | Low GI | |
| Oyster Mushroom | Vegetable | 15 | 1 | Low GI | |
| Parsley | Vegetable | 15 | 0 | Low GI | |
| Pine Nuts | Nut / Seed | 15 | 0.5 | Low GI | |
| Portobello Mushroom | Vegetable | 15 | 1 | Low GI | |
| Radish | Vegetable | 15 | 0 | Low GI | |
| Scallion | Vegetable | 15 | 1 | Low GI | |
| Serrano Pepper | Vegetable | 15 | 1 | Low GI | |
| Shallot | Vegetable | 15 | 2 | Low GI | |
| Spinach | Vegetable | 15 | 1 | Low GI | |
| Swiss Chard | Vegetable | 15 | 1 | Low GI | |
| Watercress | Vegetable | 15 | 1 | Low GI | |
| Yellow Squash | Vegetable | 15 | 1 | Low GI | |
| Zucchini | Vegetable | 15 | 1 | Low GI | |
| Jicama | Vegetable | 17 | 2 | Low GI | |
| Artichoke | Vegetable | 15–20 | 2 | Low GI | |
| Eggplant | Vegetable | 15–20 | 1 | Low GI | |
| Guava | Fruit | 12–24 | 4 | Low GI | |
| Snow Pea | Vegetable | 15–22 | 2 | Low GI | |
| Sugar Snap Pea | Vegetable | 15–22 | 2 | Low GI | |
| Okra | Vegetable | 20 | 2 | Low GI | |
| Pistachios | Nut / Seed | 15–28 | 2 | Low GI | |
| Cherry | Fruit | 22 | 3 | Low GI | |
| Edamame | Legume | 15–30 | 2 | Low GI | |
| Green Bean | Vegetable | 15–30 | 1 | Low GI | |
| Hummus | Food | 6–39 | 1 | Low GI | |
| Passion Fruit | Fruit | 15–30 | 1 | Low GI | |
| Tomato | Vegetable | 15–30 | 0 | Low GI | |
| Leek | Vegetable | 15–32 | 1 | Low GI | |
| Bean Sprout | Legume | 25 | 1 | Low GI | |
| Grapefruit | Fruit | 25 | 3 | Low GI | |
| Mulberry | Fruit | 25 | 2 | Low GI | |
| Spaghetti Squash | Vegetable | 20–30 | 3 | Low GI | |
| Raspberry | Fruit | 25–32 | 2 | Low GI | |
| Enoki Mushroom | Vegetable | 30 | 1 | Low GI | |
| Garlic | Vegetable | 30 | 0 | Low GI | |
| Lima Bean | Legume | 28–32 | 7 | Low GI | |
| Tomatillo | Vegetable | 32 | 2 | Low GI | |
| Blackberry | Fruit | 25–40 | 4 | Low GI | |
| Gooseberry | Fruit | 25–40 | 3 | Low GI | |
| Apricot | Fruit | 34 | 3 | Low GI | |
| Cannellini Beans | Legume | 31–38 | 9 | Low GI | |
| Starfruit | Fruit | 30–42 | 3 | Low GI | |
| Apple | Fruit | 34–40 | 5 | Low GI | |
| Pear | Fruit | 33–42 | 7 | Low GI | |
| Kumquat | Fruit | 32–44 | 2 | Low GI | |
| Clementine | Fruit | 30–47 | 4 | Low GI | |
| Plum | Fruit | 24–53 | 3 | Low GI | |
| Tangerine | Fruit | 30–47 | 4 | Low GI | |
| Coconut | Food | 35–45 | 2 | Low GI | |
| Strawberry | Fruit | 40–42 | 3 | Low GI | |
| Peach | Fruit | 28–56 | 4 | Low GI | |
| Yoplait | Packaged snack | 33–51 | 8 | Low GI | |
| Nectarine | Fruit | 43 | 4 | Low GI | |
| Carrot | Vegetable | 35–55 | 3 | Low GI | |
| Orange | Fruit | 40–52 | 5 | Low GI | |
| Turnip | Vegetable | 30–62 | 6 | Medium GI | |
| Cherimoya | Fruit | 35–58 | 9 | Low GI | |
| Cranberry | Fruit | 45–50 | 1 | Low GI | |
| Dates | Fruit | 42–55 | 12 | Low GI | |
| Dragon Fruit | Fruit | 48–52 | 7 | Low GI | |
| Yam | Vegetable | 35–65 | 11 | Low GI | |
| Butternut Squash | Vegetable | 51 | 8 | Low GI | |
| Grapes | Fruit | 43–59 | 11 | Low GI | |
| Green Pea | Legume | 48–54 | 6 | Low GI | |
| Mango | Fruit | 51 | 8 | Low GI | |
| Banana | Fruit | 42–62 | 12 | Low GI | |
| Blueberry | Fruit | 53 | 5 | Low GI | |
| Pomegranate | Fruit | 53 | 9 | Low GI | |
| Kiwi | Fruit | 49–58 | 6 | Low GI | |
| Lychee | Fruit | 50–57 | 11 | Low GI | |
| Jackfruit | Fruit | 50–60 | 8 | Low GI | |
| Lay's | Packaged snack | 54–56 | 9 | Low GI | |
| Persimmon | Fruit | 50–61 | 10 | Low GI | |
| Corn | Vegetable | 52–60 | 14 | Low GI | |
| Acorn Squash | Vegetable | 40–75 | 8 | Medium GI | |
| Fig | Fruit | 51–65 | 10 | Medium GI | |
| Jam | Food | 51–65 | 5 | Medium GI | |
| Papaya | Fruit | 56–60 | 8 | Medium GI | |
| Pineapple | Fruit | 51–66 | 10 | Medium GI | |
| Honeydew Melon | Fruit | 55–65 | 12 | Medium GI | |
| Caramel | Packaged snack | 60–65 | 13 | Medium GI | |
| Muffin | Food | 55–70 | 17 | Medium GI | |
| Beet | Vegetable | 64 | 6 | Medium GI | |
| Cantaloupe | Fruit | 65–70 | 5 | Medium GI | |
| Sweet Potato | Vegetable | 44–94 | 17 | Medium GI | |
| Pumpkin | Vegetable | 65–75 | 6 | Medium GI | |
| Bagel | Food | 69–72 | 25 | Medium GI | |
| Rice | Food | 48–93 | 24 | Medium GI | |
| Rutabaga | Vegetable | 70–72 | 7 | High GI | |
| Cheerios | Packaged snack | 74 | 13 | High GI | |
| Parsnip | Vegetable | 52–97 | 9 | Medium GI | |
| Watermelon | Fruit | 72–80 | 5 | High GI | |
| Potato | Vegetable | 56–111 | 15 | High GI | |
| Cardamom | Food | Essentially not applicable (negligible carbs) | 0 | Low GI | |
| Clams | Seafood / Protein | N/A | 0 | Low GI | |
| Mayonnaise | Packaged snack | N/A | 0 | Low GI | |
| Shiitake Mushroom | Vegetable | N/A | 1 | Low GI | |
| Smoked Salmon | Seafood / Protein | N/A | 0 | Low GI | |
| Sunflower Butter | Nut / Seed | very low / near zero | 1 | Low GI | |
| Vanilla Bean | Food | N/A | 0 | Low GI |
A food's GI band is a guide, not a verdict on the meal. Glycemic load (GL) accounts for how much you actually eat, and pairing carbs with protein, fat or fiber lowers the real spike — so a high-GI food can still land gently on your plate.
How to read GI vs GL
A single glycemic-index number rarely tells the whole story. Here's what GI and glycemic load actually measure — and why the pair, plus how you prepare a food, matters more than either alone.
GI is the speed
Glycemic index rates how fast the carbohydrate in a food raises blood sugar, on a 0–100 scale versus pure glucose. Low is 0–55, medium 56–69, high 70+. It says nothing about how much carbohydrate is actually on your plate — only how quickly what's there is absorbed.
GL is the real portion impact
Glycemic load multiplies GI by the grams of carbohydrate in a real serving (GL = GI × carbs ÷ 100). Because it accounts for portion, GL usually matters more day-to-day: a food with a scary-looking GI but very little carbohydrate barely moves your blood sugar in a normal serving.
Why high-GI can still be low-GL
Watermelon, cantaloupe and rutabaga all have high glycemic indexes — but they're mostly water, so a normal portion carries few carbs and lands as a low glycemic load. This is exactly why judging a food on its GI number alone can be misleading.
Prep and pairing shift the spike
How you eat a food changes its real effect. Ripeness and long cooking raise GI; eating carbs alongside protein, fat, fiber or acid (like a vinaigrette) slows digestion and lowers the spike. The number on a chart is a starting point, not the whole meal.
A quick worked example
Watermelon has a high GI (~76), which looks alarming. But a typical 120 g serving holds only about 6 g of carbohydrate, so its glycemic load is ~4 — low. Same food, two very different stories — and the load is the one that reflects a real portion.
❓Frequently Asked Questions
Lower is generally gentler on blood sugar: 0–55 is low GI, 56–69 is medium, and 70 or above is high. But "good" depends on the whole meal, not one food — glycemic load, portion size, and what you eat alongside a carbohydrate all change its real effect. Low-GI foods are a helpful default, not a rule you have to follow perfectly.
The same food can test differently depending on the lab, the variety, how ripe it was, how it was cooked, and how small the study was. That's why this directory shows a range rather than a single "true" GI when sources disagree — the honest answer is a well-sourced band, not false precision.
For everyday eating, usually yes. Glycemic index only rates how fast a food's carbohydrate is absorbed; glycemic load also factors in how much carbohydrate is in a normal serving. A food can have a high GI but a low GL — watermelon and cantaloupe are classic examples — so we show both on every food page.
Because glycemic load accounts for portion. Foods that are mostly water or fiber — like melon, rutabaga or popcorn — can rate high on the GI scale yet carry very little carbohydrate per serving, which keeps their glycemic load low. It's the clearest reason not to judge a food on its GI number alone.
We track 129 everyday foods across 7 groups — vegetables, fruits, legumes, nuts and seeds, seafood and protein, packaged and brand-name snacks, and other staples. Each food has its own page with a Low/Medium/High verdict, the GI value or honest range, glycemic load, and how prep and pairing shift the spike.
No. This is general nutrition information to help you understand where foods sit on the glycemic scale. It isn't a diagnosis, a meal plan, or diabetes care. If you manage diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Eating well is easier when allergies aren't in the way
Curex helps people find and treat the allergies behind everyday symptoms with at-home testing and immunotherapy. If food or seasonal allergies make eating well harder than it should be, that's where we can help — no pressure, just here if you need it.
Curex focuses on allergies — not diabetes or blood-sugar care. For blood sugar, your primary care team is the right place to start.
Glycemic index, made honest.
No single-number myths.
129 everyday foods across 7 groups, each with its GI value or honest range, glycemic load, and how prep and pairing change the real spike. Filter by band, then open any food for the full picture.
General nutrition information only — not medical advice, a diagnosis, or diabetes care. GI values vary by source, ripeness and preparation; for blood-sugar decisions, your care team is the right place to start.
This content is for general informational purposes only and does not constitute medical advice, a diagnosis, or diabetes care. Glycemic index and glycemic load values vary by food variety, ripeness, preparation and testing source, and published figures for the same food often disagree — treat the numbers here as a well-sourced guide, not exact measurements. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team. Curex focuses on allergy testing and immunotherapy, not blood-sugar or diabetes care.