Carb Counter & Glycemic Index Chart
Search carb content and glycemic index for 70+ common foods. Use the filters to find low-GI options for better blood sugar control.
| Serving | GI Level | ||||
|---|---|---|---|---|---|
| Almonds | 1 oz / 28 g | 6 | 15 | — | Low· — |
| Apple | 1 medium / 182 g | 25 | 36 | 6 | Low· Low |
| Apple juice | 1 cup / 248 g | 29 | 44 | 13 | Low· Medium |
| Bagel | 1 medium / 98 g | 48 | 72 | 33 | High· High |
| Banana | 1 medium / 118 g | 27 | 51 | 12 | Low· Medium |
| Beef | 3.5 oz / 100 g | 0 | — | — | None |
| Bell pepper | 1 cup / 92 g | 6 | 10 | 1 | Low· Low |
| Black beans (cooked) | 1 cup / 172 g | 41 | 30 | 10 | Low· Low |
| Blueberries | 1 cup / 148 g | 21 | 53 | 9 | Low· Low |
| Broccoli | 1 cup / 91 g | 6 | 15 | 1 | Low· Low |
| Brown rice (cooked) | 1 cup / 195 g | 45 | 50 | 16 | Low· Medium |
| Carrots | 1 cup / 128 g | 12 | 47 | 5 | Low· Low |
| Cherries | 1 cup / 138 g | 22 | 22 | 3 | Low· Low |
| Chicken breast | 3.5 oz / 100 g | 0 | — | — | None |
| Chickpeas (cooked) | 1 cup / 164 g | 45 | 28 | 9 | Low· Low |
| Coca-Cola | 12 oz / 355 g | 39 | 63 | 16 | Medium· Medium |
| Corn | 1 cup / 154 g | 31 | 52 | 15 | Low· Medium |
| Corn tortilla | 1 tortilla / 26 g | 12 | 52 | 6 | Low· Low |
| Cucumber | 1 cup / 119 g | 4 | 15 | 1 | Low· Low |
| Dark chocolate (70%) | 1 oz / 28 g | 13 | 23 | 4 | Low· Low |
| Egg (large) | 1 egg / 50 g | 0 | — | — | None |
| Grapefruit | half / 123 g | 13 | 25 | 3 | Low· Low |
| Grapes | 1 cup / 92 g | 16 | 59 | 11 | Medium· Medium |
| Honey | 1 tbsp / 21 g | 17 | 61 | 12 | Medium· Medium |
| Ice cream | ½ cup / 66 g | 17 | 57 | 6 | Medium· Low |
| Kidney beans (cooked) | 1 cup / 177 g | 40 | 24 | 8 | Low· Low |
| Lentils (cooked) | 1 cup / 198 g | 40 | 32 | 11 | Low· Medium |
| Lettuce | 1 cup / 47 g | 2 | 15 | — | Low· — |
| Mango | 1 cup / 165 g | 28 | 51 | 8 | Low· Low |
| Milk (skim) | 1 cup / 245 g | 12 | 32 | 4 | Low· Low |
| Milk (whole) | 1 cup / 244 g | 12 | 31 | 4 | Low· Low |
| Oatmeal / porridge (cooked) | 1 cup / 234 g | 27 | 55 | 13 | Low· Medium |
| Orange | 1 medium / 131 g | 15 | 43 | 5 | Low· Low |
| Orange juice | 1 cup / 248 g | 26 | 50 | 12 | Low· Medium |
| Peach | 1 medium / 150 g | 15 | 42 | 5 | Low· Low |
| Peanut butter | 2 tbsp / 32 g | 8 | 14 | 1 | Low· Low |
| Peanuts | 1 oz / 28 g | 6 | 14 | 1 | Low· Low |
| Pear | 1 medium / 178 g | 27 | 38 | 8 | Low· Low |
| Peas | 1 cup / 145 g | 25 | 48 | 11 | Low· Medium |
| Popcorn | 1 cup / 8 g | 6 | 65 | 4 | Medium· Low |
| Potato (baked) | 1 medium / 173 g | 37 | 85 | 26 | High· High |
| Potato chips | 1 oz / 28 g | 15 | 55 | 8 | Low· Low |
| Rice cakes | 1 cake / 9 g | 7 | 82 | 6 | High· Low |
| Salmon | 3.5 oz / 100 g | 0 | — | — | None |
| Spinach | 1 cup / 30 g | 1 | 15 | — | Low· — |
| Sports drink | 12 oz / 355 g | 21 | 78 | 12 | High· Medium |
| Strawberries | 1 cup / 152 g | 11 | 40 | 3 | Low· Low |
| Sugar (white) | 1 tsp / 4 g | 4 | 65 | 3 | Medium· Low |
| Sweet potato (baked) | 1 medium / 130 g | 24 | 63 | 17 | Medium· Medium |
| Tomato | 1 medium / 123 g | 5 | 30 | 1 | Low· Low |
| Walnuts | 1 oz / 28 g | 4 | 15 | — | Low· — |
| Watermelon | 1 cup / 154 g | 12 | 76 | 8 | High· Low |
| White bread | 1 slice / 30 g | 14 | 75 | 11 | High· Medium |
| White pasta (cooked) | 1 cup / 140 g | 43 | 49 | 20 | Low· High |
| White rice (cooked) | 1 cup / 186 g | 45 | 72 | 29 | High· High |
| Whole wheat bread | 1 slice / 30 g | 12 | 69 | 9 | Medium· Low |
| Whole wheat pasta (cooked) | 1 cup / 140 g | 37 | 42 | 15 | Low· Medium |
| Yogurt (plain) | 1 cup / 245 g | 17 | 36 | 6 | Low· Low |
Showing 58 of 58 foods.
Glucoly – Blood Sugar Tracker
See how food actually affects your blood sugar
Log meals and glucose readings in Glucoly to discover which foods spike your blood sugar the most. Real data from your body — not just GI tables.
What Is the Glycemic Index?
The Glycemic Index (GI) ranks foods from 0 to 100 based on how quickly they raise blood sugar. Foods with GI ≤55 are low-GI (slower rise), 56–69 are medium, and ≥70 are high-GI (faster rise). For diabetes management, lower GI foods generally cause smaller blood sugar spikes.
Glycemic Load vs Glycemic Index
Glycemic Load (GL) accounts for both the GI and the amount of carbohydrate in a serving. It is calculated as GI × carbs ÷ 100. A small portion of a high-GI food may have a lower GL than a large portion of a medium-GI food. GL is often more practical for meal planning.
How to Use This for Blood Sugar Control
Focus on foods with low GL (≤10) as your carbohydrate staples. Combine higher-GI foods with protein, fat, or fiber to slow glucose absorption. Track your personal responses — everyone reacts differently to the same foods.
Sources
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care. 2008;31(12):2281–2283. doi:10.2337/dc08-1239
- University of Sydney. Glycemic Index Database. glycemicindex.com
- American Diabetes Association. Carbohydrate Counting. diabetes.org
- Augustin LSA, et al. Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC). Nutr Metab Cardiovasc Dis.2015;25(9):795–815.